If you are young or old, male or female, sedentary or active, everyone has difference daily dietary needs. The U.S. Department of Agriculture has a great web site with has everything to answer your questions.
USDA ~ Dietary Guidance Vitamins & minerals
The KBápps.com Diet & Nutrition Database Calculator utilizes the USDA National Nutrient Database for Standard Reference, Release 15. Does not include modern store commercial prepackaged products.