Daily intake: Males 14–18 years
Adolescent boys reach the highest RDAs of any life stage for protein, magnesium, zinc, and several B-vitamins, driven by lean-mass growth. Calcium remains 1300 mg/day. Iron RDA peaks at 11 mg/day to support increasing blood volume.
Macronutrients
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Protein | 52 g | - | |
| Carbohydrate | 130 g | - | |
| Total Sugars | - | - | No DV; see |
| Dietary Fiber | 38 g | - |
Fats
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Total Fat | 20–35 % of energy (AMDR) | - | |
| Saturated Fat | Limit saturated fat to less than 10% of total daily energy. | - | |
| Omega-3 (ALA) | 1.6 g | - |
Vitamins
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Vitamin B12 | 2.4 µg (RDA) | - | |
| Folate | 400 µg (RDA) | 800 µg | |
| Vitamin C | 75 mg (RDA) | 1800 mg | |
| Vitamin E | 15 mg (RDA) | 800 mg | |
| Choline | 550 mg (AI) | 3000 mg | |
| Vitamin D | 15 µg (RDA) | 100 µg | |
| Thiamine (B1) | 1.2 mg (RDA) | - | |
| Riboflavin (B2) | 1.3 mg (RDA) | - | |
| Niacin (B3) | 16 mg (RDA) | 30 mg | |
| Pantothenic Acid (B5) | 5 mg (AI) | - | |
| Vitamin B6 | 1.3 mg (RDA) | 80 mg | |
| Biotin (B7) | 25 µg (AI) | - | |
| Vitamin K | 75 µg (AI) | - | |
| Vitamin A | 900 µg (RDA) | 2800 µg |
Minerals
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Iron | 11 mg (RDA) | - | |
| Magnesium | 410 mg (RDA) | - | |
| Zinc | 11 mg (RDA) | 34 mg | |
| Calcium | 1300 mg (RDA) | 3000 mg | |
| Potassium | 3000 mg (AI) | - | |
| Phosphorus | 1250 mg (RDA) | 4000 mg | |
| Selenium | 55 µg (RDA) | 400 µg | |
| Copper | 0.89 mg (RDA) | 8 mg | |
| Manganese | 2.2 mg (AI) | 9 mg | |
| Sodium | 1500 mg (AI) | - | |
| Iodine | 150 µg (RDA) | 900 µg | |
| Fluoride | 3000 µg (AI) | 10000 µg | |
| Molybdenum | 43 µg (RDA) | 1700 µg |