Before reading

If the micronutrients have a daily adequate intake instead of a recommended dietary allowance, it means that scientist's haven’t found an exact amount of the nutrient the body should be having.

Also the way the foods are cooked on this document are the best ways to get the most out of that specific nutrient, if you cook the food a different way, you will only get slightly less of that micronutrient so cook the foods how you want.

• Vitamin A
• Amino acid and branched chain
• Amino acids, essential
• Antioxidants
• Vitamin B1 (Thiamin)
• Vitamin B2: Riboflavin
• Vitamin B3: Niacin
• Vitamin B5: Pantothenic Acid
• Vitamin B6
• Vitamin B7: Biotin
• Vitamin B9: Folate (aka Folic acid)
• Vitamin B12
• Vitamin C (aka Ascorbic Acid)
• Calcium
• Chloride
• Choline