The Nutrient Program shown in the table offers guidelines for men "on the go" between the ages of 19 and 65. The values listed range from minimum requirements to more optimum levels. For certain nutrients, such as calories, fats, iron, and sodium, the lower numbers may be more appropriate. These values represent a combination of diet and additional supplements, and certain essential nutrients, such as sodium, chloride, fluoride, phosphorus, and vitamin K are not usually taken above dietary levels. If such nutrients as iron, calcium, copper, iodine, and potassium are sufficient in the diet, these are not usually added unless there are specific problems with digestion and/or assimilation. Important extra support for men may come from B vitamins, vitamins C and E, beta-carotene, magnesium, manganese, selenium, and zinc.
Adult Men's Nutritional Program Range
Range(RDAS to Optimum Safe Levels)
| Calories |
2,100–3,500 |
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| Fiber | 8–20 g. | |
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| Protein | 50–75 g. | |
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| Fats | 50-75 g. | |
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| | |
| Vitamin A | 5,000–10,000 IUs | |
Calcium* | 800–1,200 mg. |
| Beta-carotene | 5,000–20,000 IUs | |
Chloride* | 2–5 g. |
| Vitamin D | 200–600 IUs | |
Chromium | 200–500 mcg. |
| Vitamin E | 30–800 IUs | |
Copper | 2–3 mg. |
| Vitamin K* | 150–600 mcg. | |
Fluoride* | 1.5–4.0 mg. |
| Thiamine (B1) | 1.4–50.0 mg. | |
Iodine* | 150–300 mcg. |
| Riboflavin (B2) | 1.6–50.0 mg. | |
Iron* | 10–15 mg. |
| Niacin (B3)** | 20–200 mg. | |
Magnesium | 400–800 mg. |
| Pantothenic acid (B5) | 7–250 mg. | |
Manganese | 3.0–10.0 mg. |
| Pyridoxine (B6) | 2.5–100 mg. | |
Molybdenum | 150–500 mcg. |
| Cobalamin (B12) | 3–200 mcg. | |
Phosphorus* | 800–1,200 mg. |
| Folic acid | 400–800 mcg. | |
Potassium* | 2–6 g. |
| Biotin | 150–500 mcg. | |
Selenium | 200–400 mcg. |
| Choline | 50–500 mg. | |
Sodium* | 1.0–3.5 g. |
| Inositol | 50–500 mg. | |
Zinc | 15–60 mg. |
| PABA | 10–50 mg. | |
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| Vitamin C | 60–2000 mg. | |
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| Bioflavonoids | 100–500 mg. | |
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