السلام عليكم ورحمة الله وبركاته
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Vitamin and Mineral Daily Requirement for Men and Women
Vitamin and Mineral Daily Requirement for Women Ages 19-50
Vitamin A: 800 micrograms
Vitamin D: 10 micrograms (age 19 to 24), 5 micrograms (age 25 to 50)
Vitamin E: 8 milligrams
Vitamin K: 60 micrograms (19 to 24), 65 micrograms (25 to 50)
Vitamin C: 60 milligrams
Thiamin: 1.1 milligrams
Riboflavin: 1.3 milligrams
Niacin: 15 milligrams
Vitamin B6: 1.6 milligrams
Folate: 180 micrograms
Vitamin B12: 2 micrograms
Minerals
Calcium: 1,200 milligrams (19 to 24), 800 milligrams (25 to 50)
Phosphorus: 1,200 milligrams (19 to 24), 800 milligrams (25 to 50)
Magnesium: 280 milligrams
Iron: 15 milligrams
Zinc: 12 milligrams
Iodine: 150 micrograms
Selenium: 55 micrograms
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Vitamin and Mineral Daily Requirements for Men Ages 19-50
Vitamin A: 1,000 micrograms
Vitamin D: 10 micrograms (age 19 to 24), 5 micrograms (age 25 to 50)
Vitamin E: 10 milligrams
Vitamin K: 70 micrograms (19 to 24), 80 micrograms (25 to 50)
Vitamin C: 60 milligrams
Thiamin: 1.5 milligrams
Riboflavin: 1.7 milligrams
Niacin: 17 milligrams
Vitamin B6: 2.0 milligrams
Folate: 200 micrograms
Vitamin B12: 2 micrograms
Minerals
Calcium: 1,200 milligrams (19 to 24), 800 milligrams (25 to 50)
Phosphorus: 1,200 milligrams (19 to 24), 800 milligrams (25 to 50)
Magnesium: 350 milligrams
Iron: 10 milligrams
Zinc: 15 milligrams
Iodine: 150 micrograms
Selenium: 70 micrograms
