Vitamin D daily requirements calculation

 To check the Daily Required Value (%DV) on a Nutrition Facts label, look at the % Daily Value column on the right side of the label.

What % Daily Value Means

• The %DV tells you how much of a nutrient one serving of the food gives you compared to the total amount you need in one day.
• The percentages are based on a 2,000 calorie per day diet.

This means one serving gives you 4% of the total sodium you should eat in one day.

If you eat 2 servings, you would get:

4% × 2 = 8% DV

General Rule

• 5% DV or less = low
• 20% DV or more = high

So if a food has:

• 15% calcium → moderate source
• 25% vitamin D → high source

Quick Example

If the label shows:

• Vitamin C = 10% DV

You would need 10 servings to reach 100% DV:

10% × 10 = 100% DV

In Simple Words

1. Look at the %DV on the right.
2. This shows how much of that nutrient you get per serving.
3. Add the percentages if you eat more than one serving.
4. Aim for higher %DV in good nutrients (fiber, vitamins).
5. Aim for lower %DV in nutrients like sodium and sugar.

💡 % Daily Value Cheat Sheet (Easy to Remember)

1. Look at the %DV column

This tells you how much of your daily need for each nutrient is in one serving.

2. Use the 5–20 Rule

% Daily Value	Meaning
5% DV or less	LOW (not much of that nutrient)
20% DV or more	HIGH (a lot of that nutrient)

3. What Should Be LOW

Try to keep these nutrients LOW:

• Saturated Fat
• Trans Fat
• Sodium
• Added Sugars

Look for 5% DV or less for these.

4. What Should Be HIGH

Try to get MORE of these nutrients:

• Fiber
• Vitamins (A, B, C, D, E, K)
• Calcium
• Iron

Look for 20% DV or more for these.

5. If Eating More Than One Serving

Multiply the %DV:

Example:

Label says 10% Iron per serving

If you eat 2 servings:

10% × 2 = 20% DV of Iron

6. Goal for the Whole Day

Try to get 100% DV total across all meals.

Quick Example Using Your Label

Nutrient	%DV
Vitamin B12	15%

If you eat 2 servings:

15% × 2 = 30% DV Vitamin B12

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One Sentence to Memorize

5% is low, 20% is high — keep bad nutrients low and good nutrients high.

How to Read It

Example from your label:

Nutrient	Amount in one serving	% Daily Value
Sodium	85 mg	4%