Recommendations for daily intake of essential vitamins, minerals and amino acids for an adult of average height and build:

Vitamins

• Vitamin A: 900 mcg (men), 700 mcg (women)
• Vitamin C: 90 mg (men), 75 mg (women)
• Vitamin D: 600-800 IU (International Units), which is equivalent to 15-20 mcg
• Vitamin E: 15 mg
• Vitamin K: 120 mcg (men), 90 mcg (women)
• Vitamin B1 (Thiamine): 1.2 mg (men), 1.1 mg (women)
• Vitamin B2 (Riboflavin): 1.3 mg (men), 1.1 mg (women)
• Vitamin B6: 1.3-1.7 mg (depending on age)
• Folate (B9): 400 mcg
• Vitamin B12: 2.4 mcg

Minerals

• Calcium: 1000-1200 mg
• Iron: 8 mg (men), 18 mg (women)
• Magnesium: 400-420 mg (men), 310-320 mg (women)
• Potassium: 4700 mg
• Phosphorus: 700 mg
• Zinc: 11 mg (men), 8 mg (women)
• Copper: 900 mcg
• Selenium: 55 mcg

Amino Acids (for a 154 lb person)

• Leucine: 39 mg/kg body weight — about 2.7 g
• Isoleucine: 20 mg/kg body weight — about 1.4 g
• Valine: 26 mg/kg body weight — about 1.8 g
• Lysine: 30 mg/kg body weight — about 2.1 g
• Threonine: 15 mg/kg body weight — about 1.05 g
• Methionine: 15 mg/kg body weight — about 1.05 g
• Phenylalanine: 25 mg/kg body weight — about 1.75 g
• Tryptophan: 4 mg/kg body weight — about 0.28 g

These values may vary depending on activity level, age, and other individual factors.