Here is a great resource that you may find helpful. This interactive form can help you find out how many macro-nutrients, minerals, calories, and vitamins you should be consuming based on your body, body mass index, activity level and age.
Did you know that most of the recommended dietary allowances of vitamins and minerals followed by Americans and Canadians were actually established at the time of World War 2 to prevent malnourishment of soldiers and have not been revisited since.(ref. Fuhrman)?
So, when reading nutritional labels and you see that your food item contains 10% of your daily requirement of a certain vitamin it may not be completely sufficient.
As a general rule you will get the most nourishment from real veggies, fruits, and proteins, just as nature intended it!