Men’s Daily Nutrient Requirements

The Recommended Daily Allowance Table Below Is For Men Ages 19+, Which Is The Typical Nutrient Data You Will See.

Nutrient	RDA
Vitamin A	900mcg RAE*
Thiamine (B1)	1.2mg
Riboflavin (B2)	1.3mg
Niacin (B3)	16mg NE*
Pantothenic Acid (B5)	5mg
Pyridoxine (B6)	1.7mg
Biotin (B7)	30mcg
Folate (B9)	400mcg DFE*
Cobalamin (B12)	2.4mcg
Vitamin C	90mg
Vitamin D	15mcg (600IU)
Vitamin E	15mg
Vitamin K*	120mcg AI*
Iron	8mg
Copper	900mcg (0.9mg)
Zinc	11mg
Selenium	55mcg
Manganese	2.3mg
Molybdenum	45mcg
Chromium	35mcg AI*
Magnesium	400-420mg
Calcium	1000mg
Sodium	N/A*
Potassium	3,400mg
Phosphorous	700mg

*RAE – Retinol Activity Equivalents is the measurement for the Vitamin A RDA, as carotenoids like Beta-Carotene can be converted to Retinol or ‘true Vitamin A’ in the body. This is similar to Vitamin K.
*NE – Niacin Equivalent is used for the measurement of Niacin RDA, as the body can synthesize Niacin from the amino acid Tryptophan. When you eat poultry – which is high in Tryptophan usually – some of it gets converted to Niacin, hence an adequate amount can be acquired without the direct Niacin molecule.
*DFE – Dietary Folate Equivalent is used for the Folate RDA because Folic Acid in fortified-foods and supplements is absorbed better than Folate naturally occurring in foods. Hence, you would need to eat more ‘natural’ Folate in foods, to achieve the same RDA as from fortified-foods like many flour, bread, cereal, and rice products.
*Vitamin K – Vitamin K1 and K2 are grouped together here, assumptively because K1 is converted to K2 in the body, and lack of research to truly elucidate its roles & requirements as the next line continues.
*AI – Adequate Intake, for where an RDA is not established. I.e. what seems to be adequate, but requires more research.
*Sodium – The recommended daily intake of Sodium is 1,500mg for ‘optimal’, and less than 2,300mg. Research and dietary guidelines on sodium are so inconsistent, that it doesn’t even have the same presentation and ‘clarity’ as other nutrients here, so I will leave it out. There are too many problems and debate over its intake, and factors like athletic activity (sweating), diuretics (e.g. caffeine), etc. increasing the sodium requirement.

Data sourced from National Institutes of Health Office of Dietary Supplements or https://ods.od.nih.gov/ at the time of this writing. RDAs and dietary information changes from time to time.

Sources:
1. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

2. https://ods.od.nih.gov/factsheets/Thiamin-Consumer/

3. https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/

4. https://ods.od.nih.gov/factsheets/Niacin-Consumer/

5. https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/

6. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

7. https://ods.od.nih.gov/factsheets/Biotin-Consumer/

8. https://ods.od.nih.gov/factsheets/Folate-Consumer/

9. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

10. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

11. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

12. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/