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Recommended Daily Allowance/Adequate Intake Information

Recommended Daily Allowance (RDA)/
Adequate Intake Information (AI) for Teens 11 to 14

Nutrient Age 11 to 14 What Does that Mean for Me?
protein 46 g Eat 4 to 6 servings of meat, poultry, fish, eggs, dairy products, soy, dried beans, peas, nuts, seeds, and grains every day.
vitamin A 800 mcg RE Eat a variety of colorful foods every day, especially fish, eggs, carrots, sweet potatoes, leafy greens, broccoli, red bell peppers, tomatoes, apricots, cantaloupe.
vitamin C 50 mg Choose 3 servings of citrus fruits or strawberries and eat colorful vegetables like red peppers, broccoli, and kale every day, and you can skip the chewable vitamins.
thiamin 1.1 mg Make healthy food choices in the grain and protein groups, such as whole grains, dried beans, lean meats, nuts, and fish. The occasional piece of liver rounds out your thiamin-rich diet.
riboflavin 1.3 mg Mix it up and eat dairy products, meat, chicken, fish, leafy greens such as chard and bok choy, dried beans, nuts, and liver.
niacin 15 mg Eat 5 servings a day from the protein-rich meat and dairy groups, especially nuts, meat, fish, chicken—and even liver.
vitamin B-6 1.4 mg Make vitamin-rich foods such as whole grains, dried beans, eggs, and dairy products part of your daily diet. The occasional piece of liver gives you a vitamin B-6 boost.
folate 150 mcg Make several servings of leafy greens such as broccoli rabe and arugula, dried beans, whole grains, broccoli, and citrus fruits part of your daily diet. If you like liver, go for it from time to time.
vitamin B-12 2 mcg Make sure some of your 5 servings of meat and milk each day are packed with vitamin B-12. Try lean meat, chicken, dairy products, eggs, and liver. If you don't eat meat or dairy products, you may need to take a vitamin supplement.
pantothenic acid* 4 to 7 mg Eat 9 servings of whole grains such as bread and cereal every day. Making some of your meat group servings dried beans, eggs, milk, and liver will help deliver all you need.
biotin* 30 to 100 mcg Mix up an omelette with eggs, milk, and mushrooms and you're eating biotin. When you're in a hurry, bananas and whole grains do the trick.
choline* 400 mg Think of milk, liver, eggs, and peanuts when you make your protein choices for the week.
vitamin D* 10 mcg Get outside on a sunny day! Sunlight provides vitamin D. Eat 3 servings of dairy products each day and make fish part of your weekly diet.
vitamin E 8 mg Nuts, seeds, and greens will do the trick. Cook with vegetable oil and try leafy greens and asparagus when eating your 4 servings of vegetables every day.
vitamin K 45 mcg Your body makes most of the vitamin K you need. But it wouldn't hurt to eat cauliflower, leafy greens, milk, soybeans, and eggs.
calcium* 1200 mg Eat 4 cups of low-fat yogurt and you've had your calcium for the day. Spice up your life (and get more nutrients) by eating a variety of dairy products, dark green leafy vegetables such as collards, some tofu, and vitamin-fortified cereal.
fluoride* 1.5 to 2.5 mg In the United States, tap water is treated with fluoride (unless you use well water). Any food cooked in this fluoridated water will help you meet your daily requirement.
iodine 150 mcg In the United States, table salt (and all of the salt used in prepared foods like canned soup and frozen dinners) has iodine added. Other sources include seafood and seaweed. Most of us get all the iodine we need!
iron 15 mg Make some of the following foods part of your food choices every day: red meat, eggs, dried beans, peas, nuts, leafy greens such as cabbage, enriched grains, or iron-fortified cereal.
magnesium 280 mg Breads and cereals that include wheat bran and whole grains need to be part of your daily diet. And choose raw leafy greens, almonds, cashews, soybeans, and bananas.
phosphorus 1200 mg Eat as many as 5 servings of meat, poultry, fish, milk foods, eggs, dried beans, and peas each day.
selenium 45 mcg Choose a variety of foods made with fish, meat, grains, eggs, and chicken.
zinc 12 mg Try something new like oysters, crab, or liver from time to time. Some more familiar sources of zinc include eggs, poultry, milk, and dried beans.

*This is an AI, not an RDA.

mcg RE = micrograms retinol equivalents (Retinol is a form of vitamin A.)
mcg = micrograms (There are 1,000,000 mcg in a gram.)
mg = milligrams (There are 1,000 mg in a gram.)
g = grams
Last Modified Date: 4/4/2001