Here are 2 lists for nutrition and vitamin needs for men and women. They vary among the sexes due to a difference in hormone and gene makeup, which affects the endocrine and reproductive system. Needs for nutrients like Iron are different because of the fact that women menstruate.
ADULT MEN’S NUTRIENT PROGRAM
RANGE (RDAS TO OPTIMUM SAFE LEVELS)
| Calories
Fiber Protein Fats |
2,100-3,500
8-20 g. 50-75 g. 50-75 g. |
||
| Vitamin ABeta-carotene
Vitamin D Vitamin E Vitamin K* Thiamine (B1) Riboflavin (B2) Niacin (B3)** Pantothenic acid (B5) Pyridoxine (B6) Cobalamin (B12) Folic acid Bitotin Choline Inositol PABA Vitamin C Bioflavanoids |
5,000-10,000 IUs 5,000-20,000 IUs 200-600 IUs 30-800 IUs 150-600 mcg. 1.4-50.0 mg. 1.6-50.0 mg. 20-200 mg. 7-250 mg. 2.5-100 mg. 3-200 mcg. 400-800 mcg. 150-500 mcg. 50-500 mg. 50 500 mg. 10-50 mg. 60-2000 mg. 100-500 mg. |
Calcium*Chloride*
Chromium Copper Fluoride* Iodine* Iron* Magnesium Manganese Molybdenum Phosporus* Potassium* Selenium Sodium Zinc |
800-1,200 mg. 2-5 g. 200-500 mcg. 2-3 mg. 1.5-4.0 mg. 150-300 mcg. 10-15 mg. 400-800 mg. 3.0-10.0 mg. 150-500 mcg. 800-1.200 mg. 2-6 g. 200-400 mcg. 1.0-3.5 g. 15-60 mg. |
ADULT WOMEN’S NUTRIENT PROGRAM RANGE
(RDAS TO OPTIMUM SAFE LEVELS)
| CaloriesFiber
Protein Fats* |
1,500-2,5008-15 g.
45-65 g. 40-70 g.
|
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| Vitamin ABeta-carotene
Vitamin D Vitamin E Vitamin K** Thiamine (B1) Riboflavin (B2) Niacin or Niacinamide (B3) Pantothenic acid (B5) Pyrodoxine (B6) Cobalamin (B12) Folic acid PABA Biotin Choline Inositol Vitamin C Bioflavonoids |
4,000-10,000 IUs 5,000-20,000 IUs 200-400 IUs 30-800 IUs 100-300 mcg. 1.0-30.0 mg. 1.2-30.0 mg. 15-100 mg. 7-250 mg. 2-50 mg. 3-200 mcg. 400-800 mcg. 5-50 mg. 150-500 mg. 50-500 mg. 50-500 mg. 60-1,000 mg. 125-500 mg.
|
CalciumChloride**
Chromium Copper Fluoride** Iodine** Iron Magnesium Manganese Molybdenum Phosporus** Potassium** Selenium Sodium** Zinc |
850-1,200 mg. 2-4 g. 100-400 mcg. 2-3 mg. 1.5-3.5 mg. 150-300 mcg. 18-30 mg. 350-700 mg. 2.5-15 mg. 150-500 mcg. 800-1,200 mg. 2-5 g. 150-300 mcg. 1.5-4.0 g. 15-30 mg. |
For more information on nutrition and diet for everyone, please click here.
BY: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic, in Toronto.