Nutrient Rankings

Essential macronutrient for muscle, organ, and immune function. FDA Daily Value: 50g.

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

Builds and maintains bones and teeth. Also involved in nerve and muscle function. FDA Daily Value: 1300mg.

Supports immune function and collagen synthesis. Water-soluble antioxidant. FDA Daily Value: 90mg.

Supports digestive health and helps regulate blood sugar and cholesterol. FDA Daily Value: 28g.

Helps control blood pressure by countering sodium. Essential for heart and muscle function. FDA Daily Value: 4700mg.

Supports vision, immune function, and skin health. Found in orange and green vegetables. FDA Daily Value: 900μg.

Involved in over 300 enzymatic reactions. Important for muscle, nerve, and bone health. FDA Daily Value: 420mg.

Promotes calcium absorption and bone health. Most people get it from sun exposure and fatty fish. FDA Daily Value: 20μg.

Converts carbohydrates into energy. Essential for nerve function and metabolism. FDA Daily Value: 1.2mg.

Supports energy metabolism and cell growth. Maintains healthy skin and mucous membranes. FDA Daily Value: 1.3mg.

Calories per 100g. Useful for calorie-conscious meal planning.

Essential for cell membranes, hormones, and fat-soluble vitamin absorption. FDA Daily Value: 78g.

Primary energy source for the brain and muscles. FDA Daily Value: 275g.

Regulates fluid balance and nerve signals. High intake is linked to high blood pressure. FDA Daily Value: 2300mg.

Supports immune function, taste, and wound healing. Found in oysters, meat, and legumes. FDA Daily Value: 11mg.

A lipid found in animal products. Used to make hormones and cell membranes. FDA Daily Value: 300mg.

Fat-soluble antioxidant that protects cells from oxidative damage. Found in nuts and plant oils. FDA Daily Value: 15mg.

Essential for blood clotting and bone metabolism. Found in leafy greens and fermented foods. FDA Daily Value: 120μg.

Essential for red blood cell production and nerve function. Found almost exclusively in animal products. FDA Daily Value: 2.4μg.