Question: what are the nutritional requirements for a man?
Answer: At least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and phytochemicals.
Whole grains. ... 
At least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.
At least two to three servings of fish per week.