Skip to content

Nutrient Target Checker

Daily nutrient targets for one person by age, sex and life stage, using the NASEM Dietary Reference Intakes. Then check any food against those targets. Label %DV uses a single reference population; a person needs their own numbers.

Add weight and height for an energy estimate (optional)
Reference group: Females 31 to 50 years
NutrientDaily targetBasis
Protein46 gRDA
Dietary Fibre25 gAdequate Intake
Calcium1000 mgRDA
Iron18 mgRDA
Magnesium320 mgRDA
Zinc8 mgRDA
Potassium2600 mgAdequate Intake
Vitamin C75 mgRDA
Vitamin D15 mcgRDA
Folate400 mcg DFERDA
Vitamin B122.4 mcgRDA
This is a reference tool, not medical advice. Dietary Reference Intakes describe the needs of healthy populations. Individual requirements change with medical conditions, medication, pregnancy complications and much else. Anyone using this for patient care should apply their own clinical judgement, and anyone using it for themselves should talk to a qualified professional before making changes.

Targets are RDA values where one exists and AI values where it does not; each row is marked. Source: National Academies of Sciences, Engineering, and Medicine Dietary Reference Intakes. Energy is an estimate from the Mifflin-St Jeor equation, not a DRI value. These figures are not the FDA Daily Values used for label %DV.

Other tools

PDP Area and Type SizePanel area plus minimum legal type size, cited.Canada FOP Symbol CheckerDo you need the High in symbol? Mandatory since 2026.UK Traffic Light CheckerRed, amber or green for fat, saturates, sugars and salt.
Browse all 31 free tools →

Check your own jurisdiction

This tool is not tied to one country's rules. What you declare on the label is, and the requirements differ.

Regulation libraryAll 152 label formats, each cited to the paragraph it follows.Coverage by countryFind the rules that apply where you sell.

Read more

Rules and Guidelines · 9 minFDA Daily Value Chart (21 CFR 101.9)Use FDA Daily Value charts for DRVs and RDIs by age and life stage, with units, rounding rules and conversions from 21 CFR 101.9.Rules and Guidelines · 10 minFDA Healthy Claim Sodium LimitsSee the FDA healthy claim sodium cap by food category, how the 230 mg limit compares with the old rule, and ways to reformulate.Rules and Guidelines · 10 minNutrition Facts Daily Values: The Complete GuideSee FDA Daily Values, DRV and RDI tables, %DV rounding rules, and how the 5% and 20% Daily Value rule works on Nutrition Facts labels.Rules and Guidelines · 4 minSupplement Facts vs Nutrition Facts: DifferencesCompare Nutrition Facts and Supplement Facts rules: serving basis, zero values, %DV, source ingredients and Other Ingredients.