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According to the Joing FAO/WHO Expert Consultation on Human Vitamin and Mineral Requirements, FAO, Bangkok, Thailand, 1998-09-21-30, Recommended nutritional intake is as follows (daily requirements). They seem very low in some cases. These are probably absolute minimum, not optimum requirements.

Adult males, 19-65 - Minerals

  • Calcium, 1000mg
  • Magnesium, 260mg
  • Selenium, 34mcg
  • Zinc
    • High bioavailability, 4.2mg
    • Medium bioavailability, 7.0mg
    • Low bioavailability, 14.0
  • Iron
    • 15% bioavailability, 9mg
    • 12% bioavailability, 11mg
    • 10% bioavailability, 14mg
    • 05% bioavailability, 27mg
  • Iodine, 130mcg

Adult males, 19-65 - Water-soluble vitamins

  • Biotin, 30mcg
  • Folate, 400mcg DFE
  • Niacin, 16mg
  • Pantothenate, 5mg
  • Riboflavin, 1.3mg
  • Thiamin, 1.2mg
  • Vitamin B6, 1.3mg (19-50yrs), 1.7mg (50+ years)
  • Vitamin B12, 2.4mcg
  • Vitamin C, 45mg

Adult males, 19-65 - Fat-soluble vitamins

  • Vitamin A, 600mcg RD
  • Vitamin D, 5mcg (19-50 yrs), 10mcg (50+yrs)
  • Vitamamin E, 10mg
  • Vitamin K, 65mcg

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