Carbohydrate Requirements
Functional Fat Requirements
| Female (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| ALA (g) | 1.1 | Not established | |
| EPA + DHA (mg) | 250 | Not established | |
| Linoleic acid (g) | 11 | Not established | |
| Male (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| ALA (g) | 1.6 | Not established | |
| EPA + DHA (mg) | 250 | Not established | |
| Linoleic acid (g) | 16 | Not established | |
Mineral Requirements
| Female (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Calcium (mg) | 1300 | 3000 | |
| Chromium (µg) | 24 | Not established | |
| Copper (µg) | 890 | 8000 | |
| Iodine (µg) | 150 | 900 | |
| Iron (mg) | 15 | 45 | |
| Magnesium (mg) | 360 | 350 (from supplemental forms) | |
| Manganese (mg) | 1.6 | 9 | |
| Phosphorous (mg) | 1250 | 4000 | |
| Potassium (mg) | 2300 | Not established | |
| Selenium (µg) | 55 | 400 | |
| Zinc (mg) | 9 | 34 | |
| Male (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Calcium (mg) | 1300 | 3000 | |
| Chromium (µg) | 35 | Not established | |
| Copper (µg) | 890 | 8000 | |
| Iodine (µg) | 150 | 900 | |
| Iron (mg) | 11 | 45 | |
| Magnesium (mg) | 410 | 350 (from supplemental forms) | |
| Manganese (mg) | 2.2 | 9 | |
| Phosphorous (mg) | 1250 | 4000 | |
| Potassium (mg) | 3000 | Not established | |
| Selenium (µg) | 55 | 400 | |
| Zinc (mg) | 11 | 34 | |
Protein & Amino Acid Requirements
| Female (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Protein (g) | 46 | Not established | |
| Male (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Protein (g) | 52 | Not established | |
Vitamin & Vitamin-Like Compound Requirements
| Female (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Vit A (µg RE) | 700 | 2800 | |
| Vit B1 (mg) | 1.0 | Not established | |
| Vit B2 (mg) | 1.0 | Not established | |
| Vit B3 (mg) | 14 | 30 (from supplemental forms) | |
| Vit B5 (mg) | 5 | Not established | |
| Vit B6 (mg) | 1.2 | 80 | |
| Vit B7 (µg) | 25 | Not established | |
| Vit B9 (µg) | 400 | 800 (from supplemental forms) | |
| Vit B12 (µg) | 2.4 | Not established | |
| Vit C (mg) | 65 | 1800 | |
| Vit D (IU/µg) | 600 IU 15 µg | 4000 IU 100 µg | |
| Vit E (mg) | 15 | 800 (from supplemental forms) | |
| Vit K (µg) | 75 | Not established | |
| Choline (mg) | 400 | 3000 | |
| Male (14-18 yrs) | |||
| Nutrient | RDA | AI | Upper Limit |
| Vit A (µg RE) | 900 | 2800 | |
| Vit B1 (mg) | 1.2 | Not established | |
| Vit B2 (mg) | 1.3 | Not established | |
| Vit B3 (mg) | 16 | 30 (from supplemental forms) | |
| Vit B5 (mg) | 5 | Not established | |
| Vit B6 (mg) | 1.3 | 80 | |
| Vit B7 (µg) | 25 | Not established | |
| Vit B9 (µg) | 400 | 800 (from supplemental forms) | |
| Vit B12 (µg) | 2.4 | Not established | |
| Vit C (mg) | 75 | 1800 | |
| Vit D (IU/µg) | 600 IU 15 µg | 4000 IU 100 µg | |
| Vit E (mg) | 15 | 800 (from supplemental forms) | |
| Vit K (µg) | 75 | Not established | |
| Choline (mg) | 550 | 3000 | |
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Abbreviations & Definitions
To help understand all of the information presented in these tables, we’ve included this summary of abbreviations and definitions for quick reference.
ADEQUATE INTAKE (AI): Represents an amount of a nutrient assumed to ensure nutritional adequacy for everyone in the demographic group when there isn’t sufficient information to develop an RDA.
% DAILY VALUE (%DV): The percentage of the recommended daily intake for each nutrient per serving or amount of food, calculated based on a 2,000 calorie per day diet.
ESTIMATED AVERAGE REQUIREMENT (EAR): A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group.
RECOMMENDED DIETARY ALLOWANCE (RDA): Represents the dietary intake level of a specific nutrient considered sufficient to meet the needs of 97.5% of healthy individuals. These values should be considered minimum daily targets.
RECOMMENDED TARGET (RT): Represents targets for nonessential nutrients developed based on Team Nutrivore’s review of the scientific literature established with the aim of providing improvements for overall health and reduction in chronic disease risk.
UPPER LIMITS (UL): The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. The upper limit differs from toxicity which is typically only seen in the context of supplementation and not from dietary intake of whole foods.
Nutrient Requirements for Other Groups
cITATIONS
Expand to see all scientific references for this article.
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