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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health

Nutrition for Your Needs

NutriMirror’s free food journal not only helps control your calorie count, it’s also customized to give appropriate nutrition recommendations based on your own personal, individual needs.

free food diary

Manganese

Manganese is an essential trace mineral that is concentrated primarily in the bone, liver, pancreas, and brain. Manganese is a component of a variety of enzymes involved in critical body functions.

Deficiencies: Manganese deficiencies in animals produce abnormalities in brain function, glucose tolerance, reproduction, and skeletal and cartilage formation. In humans, gross deficiencies have not been documented but studies suggest the mineral is important to maintain the integrity of the skin, bone, and menstrual cycle, and in cholesterol metabolism.

Food sources: Excellent sources of manganese include pecans, peanuts, pineapple fruit and juice, oatmeal, shredded wheat, and raisin bran cereal. Good sources are beans (pinto, lima, navy), rice, spinach, sweet potato, and whole wheat bread.

Dietary Reference Intakes for Manganese

Recommended Intakes for Individuals*
Age Male Female Pregnant Lactating
1-3 yrs.1.2 mg1.2 mg
4-81.5 mg1.5 mg
9-131.9 mg1.6 mg
14-182.2 mg1.6 mg2.0 mg2.6 mg
19-302.3 mg1.8 mg2.0 mg2.6 mg
31-502.3 mg1.8 mg2.0 mg2.6 mg
51-702.3 mg1.8 mg
70+2.3 mg1.8 mg

*These Adequate Intakes are believed to cover needs of all individuals in the groups shown above, but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this intake.

Tolerable Upper Intake Levels (UL)**
Age Male Female Pregnant Lactating
1-3 yrs.2 mg2 mg
4-83 mg3 mg
9-136 mg6 mg
14-189 mg9 mg9 mg9 mg
19-5011 mg11 mg11 mg11 mg
51-7011 mg11 mg
70+11 mg11 mg

**UL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements.

Source: Food and Nutrition Board, Institute of Medicine, National Academies


Vitamin, Mineral, and Nutrient Reference Values

The values in the label shown below are the targets used to determine Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day. Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances (the Dietary Reference Intake values) for specific population groups.

Daily Value***
 
  65 g
Total Fat
  20 g
  Saturated Fat
  Trans Fat
  300 mg
Cholesterol
  2400 mg
Sodium
  25 g
  Dietary Fiber
  Sugars
  50 g
Protein
  5000 IU
Vitamin A
  60 mg
Vitamin C
  1 g
Calcium
  18 mg
Iron
Daily Value***
 
  400 IU
Vitamin D
  30 IU
Vitamin E
  80 µg
Vitamin K
  1.5 mg
Thiamin
  1.7 mg
Riboflavin
  20 mg
Niacin
  2 mg
Vitamin B6
  400 µg
Total Folate
  6 µg
Vitamin B12
  1 g
Phosphorus
  400 mg
Magnesium
  15 mg
Zinc
  70 µg
Selenium
  2 mg
Copper
  2 mg
Manganese
  3.5 g
Potassium

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on sex, age, weight, and other factors.


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