Tag Archives: nutrition for woman

Vitamin And Nutrition Needs For Men And Women

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.

 

 

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.