The Teens' RDA

[ • Nutrition • Healthy Eating • Miracle Diets? • Handling Food • Food Trouble• Food Facts • Food Fun! • Discussion • Archive • -counter- ] Chewing Mascot

[ Males | Females | References ]

What if you know how much of each nutrient you need but you do not know how much of it is contained in your food? That is why we created The Teens' RDA, highlighting some examples of food for each nutrient you can take to obtain the nutrient you need for the day.

Males

Age: 11-14 | 15-18 | 19-24

Age: 11-14
Weight: 99 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 45
  • Turkey, roasted, chopped light and dark meat
  • 3 Chicken Drumsticks
  • 1 Cup of Peanut
  • 2 Sardines
Vitamin A* 1000
  • One Cup of Lettuce
  • 6 Stalks of Broccoli
  • 100 g of cheese
Vitamin D** 10
  • 100 ml of Fortified Milk
  • 100 g of Sardines
  • 2 Eggs
Vitamin E† 10
  • 3 Egg Yolks
  • 1/2 Cup Almond Nuts
  • 1 Cup of Peanuts
Vitamin K 45
  • 3 g of cooked Coriander Leaf
  • 3 g of Green Tea Leaves
Vitamin C 50
  • 1 Kiwi Fruit
  • 1 Orange
  • 1 Grapefruit
  • 1 Apple
Thiamin (mg.) 1.3
  • 1.5 Cups of Peanut
  • 200 g of Ham
  • 1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.5
  • 3 Cups of Spinach
  • 5 Cups of Yogurt
  • 4 Cups of Milk
Niacin (mg)‡ 17
  • 400 g of Goose
  • 9 Slices of Bread
Vitamin B6 (mg.) 1.7
  • 2.5 Bananas
  • 4 Cups of Spinach
Folate (micrograms) 150
  • 2 Cups of Soybean
  • 250 g of Broadbean
Vitamin B12 (micrograms) 2
  • 2 Cups of Milk
  • 4 Eggs
Calcium (mg.) 1200
  • 1 Glass of Skimmed Milk
  • 10 Cups of Beans
Phosphorus (mg.) 1200
  • 12 Chicken Drumsticks
  • 800 g of Beef
  • 750 g of Pork
Magnesium (mg.) 270
  • 1 Cup of Almond Nuts
  • 4 Cups of Seaweed
  • 2 Cups of Spinach
Iron (mg.) 12
  • 2 Cups of Spinach
  • 450 g of Beef
Zinc (mg.) 15
  • 2 Cups of Rice Bran
  • 11.5 Cups of Spinach
  • 9 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 40
  • 1 g of Brazilnuts
  • 50 g of canned Tuna
Back to Males | Back to Top

Age: 15-18
Weight: 145 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 59
  • 7.5 Cups of Milk
  • 3 Sardines
  • 1.5 Cups of Peanut
Vitamin A* 1000
  • One Cup of Lettuce
  • 6 Stalks of Broccoli
  • 100 g of cheese
Vitamin D** 10
  • 100 ml of Fortified Milk
  • 100 g of Sardines
  • 2 Eggs
Vitamin E† 10
  • 3 Egg Yolks
  • 1/2 Cup Almond Nuts
  • 1 Cup of Peanuts
Vitamin K 65
  • 4 g of cooked Coriander Leaf
  • 4 g of Green Tea Leaves
Vitamin C 60
  • 1 Kiwi Fruit
  • 1 Orange
  • 1 Grapefruit
  • 1 Apple
Thiamin (mg.) 1.5
  • 1.5 Cups of Peanut
  • 200 g of Ham
  • 1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.8
  • 4 Cups of Spinach
  • 6 Cups of Yogurt
  • 5 Cups of Milk
Niacin (mg)‡ 20
  • 500 g of Goose
  • 11 Slices of Bread
Vitamin B6 (mg.) 2
  • 3 Bananas
  • 4 Cups of Spinach
Folate (micrograms) 200
  • 3 Cups of Soybean
  • 300 g of Broadbean
Vitamin B12 (micrograms) 2
  • 2 Cups of Milk
  • 4 Eggs
Calcium (mg.) 1200
  • 1 Glass of Skimmed Milk
  • 10 Cups of Beans
Phosphorus (mg.) 1200
  • 12 Chicken Drumsticks
  • 800 g of Beef
  • 750 g of Pork
Magnesium (mg.) 400
  • 1.5 Cups of Almond Nuts
  • 6 Cups of Seaweed
  • 2.5 Cups of Spinach
Iron (mg.) 12
  • 2 Cups of Spinach
  • 450 g of Beef
Zinc (mg.) 15
  • 2 Cups of Rice Bran
  • 11.5 Cups of Spinach
  • 9 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 50
  • 1.5 g of Brazilnuts
  • 60 g of canned Tuna
Back to Males | Back to Top

Age: 19-24
Weight: 160 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 58
  • Turkey, roasted, chopped light and dark meat
  • 7.5 Cups of Milk
  • 3 Sardines
  • 1.5 Cups of Peanut
Vitamin A* 1000
  • 1 Carrot
  • One Cup of Lettuce
  • 6 Stalks of Broccoli
  • 100 g of cheese
Vitamin D** 10
  • 100 ml of Fortified Milk
  • 100 g of Sardines
  • 2 Eggs
Vitamin E† 10
  • 3 Egg Yolks
  • 1/2 Cup Almond Nuts
  • 1 Cup of Peanuts
Vitamin K 70
  • 4.5 g of cooked Coriander Leaf
  • 4.5 g of Green Tea Leaves
Vitamin C 60
  • 1 Kiwi Fruit
  • 1 Orange
  • 1 Grapefruit
  • 1 Apple
Thiamin (mg.) 1.5
  • 1.5 Cups of Peanut
  • 200 g of Ham
  • 1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.7
  • 4 Cups of Spinach
  • 5 Cups of Yogurt
  • 4 Cups of Milk
Niacin (mg)‡ 19
  • 500 g of Goose
  • 11 Slices of Bread
Vitamin B6 (mg.) 2
  • 3 Bananas
  • 4 Cups of Spinach
Folate (micrograms) 200
  • 3 Cups of Soybean
  • 300 g of Broadbean
Vitamin B12 (micrograms) 2
  • 2 Cups of Milk
  • 4 Eggs
Calcium (mg.) 1200
  • 1 Glass of Skimmed Milk
  • 10 Cups of Beans
Phosphorus (mg.) 1200
  • 12 Chicken Drumsticks
  • 800 g of Beef
  • 750 g of Pork
Magnesium (mg.) 350
  • 1 Cups of Almond Nuts
  • 5 Cups of Seaweed
  • 2 Cups of Spinach
Iron (mg.) 10
  • 1.5 Cups of Spinach
  • 400 g of Beef
Zinc (mg.) 15
  1. 2 Cups of Rice Bran
  2. 11.5 Cups of Spinach
  3. 9 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 70
  • 2 g of Brazilnuts
  • 90 g of canned Tuna
Back to Males | Back to Top

Females

Age: 11-14 | 15-18 | 19-24

Age: 11-14
Weight: 101 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 46
  • Turkey, roasted, chopped light and dark meat
  • 3 Chicken Drumsticks
  • 1 Cup of Peanut
  • 2 Sardines
Vitamin A* 800
  • 1 Carrot
  • One Cup of Lettuce
  • 5 Stalks of Broccoli
  • 100 g of cheese
Vitamin D** 10
  • 100 ml of Fortified Milk
  • 100 g of Sardines
  • 2 Eggs
Vitamin E† 8
  • 3 Egg Yolks
  • 1/2 Cup Almond Nuts
  • 1 Cup of Peanuts
Vitamin K 45
  • 3 g of cooked Coriander Leaf
  • 3 g of Green Tea Leaves
Vitamin C 50
  • 1 Kiwi Fruit
  • 1 Orange
  • 1 Grapefruit
  • 1 Apple
Thiamin (mg.) 1.1
  • 1 Cup of Peanut
  • 200 g of Ham
  • 1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.3
  • 3 Cups of Spinach
  • 4 Cups of Yogurt
  • 3 Cups of Milk
Niacin (mg)‡ 15
  • 400 g of Goose
  • 8 Slices of Bread
Vitamin B6 (mg.) 1.4
  • 2 Bananas
  • 3 Cups of Spinach
Folate (micrograms) 150
  • 2 Cups of Soybean
  • 250 g of Broadbean
Vitamin B12 (micrograms) 2
  • 2 Cups of Milk
  • 4 Eggs
Calcium (mg.) 1200
  • 1 Glass of Skimmed Milk
  • 10 Cups of Beans
Phosphorus (mg.) 1200
  • 12 Chicken Drumsticks
  • 800 g of Beef
  • 750 g of Pork
Magnesium (mg.) 280
  • 1 Cup of Almond Nuts
  • 4 Cups of Seaweed
  • 2 Cups of Spinach
Iron (mg.) 15
  • 2.5 Cups of Spinach
  • 600 g of Beef
Zinc (mg.) 12
  • 1.5 Cups of Rice Bran
  • 9 Cups of Spinach
  • 8 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 45
  • 1.5 g of Brazilnuts
  • 50 g of canned Tuna
Back to Females | Back to Top

Age: 15-18
Weight: 120 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 44 Turkey, roasted, chopped light and dark meat

3 Chicken Drumsticks

1 Cup of Peanut

2 Sardines
Vitamin A* 800 1 Carrot One Cup of Lettuce

5 Stalks of Broccoli

100 g of cheese
Vitamin D** 10 100 ml of Fortified Milk

100 g of Sardines

2 Eggs
Vitamin E† 8 3 Egg Yolks

1/2 Cup Almond Nuts

1 Cup of Peanuts
Vitamin K 55 3.5 g of cooked Coriander Leaf

3 g of Green Tea Leaves
Vitamin C 60 1 Kiwi Fruit

1 Orange

1 Grapefruit

1 Apple
Thiamin (mg.) 1.1 1 Cup of Peanut

200 g of Ham

1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.3 3 Cups of Spinach

4 Cups of Yogurt

3 Cups of Milk
Niacin (mg)‡ 15 400 g of Goose

8 Slices of Bread
Vitamin B6 (mg.) 1.5 2 Bananas

3 Cups of Spinach
Folate (micrograms) 180 2.5 Cups of Soybean

300 g of Broadbean
Vitamin B12 (micrograms) 2 2 Cups of Milk

4 Eggs
Calcium (mg.) 1200 1 Glass of Skimmed Milk

10 Cups of Beans
Phosphorus (mg.) 1200 12 Chicken Drumsticks

800 g of Beef

750 g of Pork
Magnesium (mg.) 300 1 Cup of Almond Nuts

4 Cups of Seaweed

2 Cups of Spinach
Iron (mg.) 15 2 Cups of Spinach

600 g of Beef
Zinc (mg.) 12 1.5 Cups of Rice Bran

9 Cups of Spinach

8 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 50 1.5 g of Brazilnuts

60 g of canned Tuna
Back to Females | Back to Top

Age: 19-24
Weight: 128 lbs.

Nutrient Needed Amount Needed Food with This Nutritional Value
Protein (grams) 46 Turkey, roasted, chopped light and dark meat

3 Chicken Drumsticks

1 Cup of Peanut

2 Sardines
Vitamin A* 800 1 Carrot One Cup of Lettuce

6 Stalks of Broccoli

100 g of cheese
Vitamin D** 10 100 ml of Fortified Milk

100 g of Sardines

2 Eggs
Vitamin E† 8 3 Egg Yolks

1/2 Cup Almond Nuts

1 Cup of Peanuts
Vitamin K 60 4 g of cooked Coriander Leaf

3 g of Green Tea Leaves
Vitamin C 60 1 Kiwi Fruit

1 Orange

1 Grapefruit

1 Apple
Thiamin (mg.) 1.1 1 Cup of Peanut

200 g of Ham

1 Loaf of Whole Wheat Bread
Riboflavin (mg.) 1.3 3 Cups of Spinach

4 Cups of Yogurt

3 Cups of Milk
Niacin (mg)‡ 15 400 g of Goose

8 Slices of Bread
Vitamin B6 (mg.) 1.6 2 Cups of Spinach
Folate (micrograms) 180 2.5 Cups of Soybean

300 g of Broadbean
Vitamin B12 (micrograms) 2 2 Cups of Milk

4 Eggs
Calcium (mg.) 1200 1 Glass of Skimmed Milk

10 Cups of Beans
Phosphorus (mg.) 1200 12 Chicken Drumsticks

800 g of Beef

750 g of Pork
Magnesium (mg.) 280 1 Cup of Almond Nuts

4 Cups of Seaweed

2 Cups of Spinach
Iron (mg.) 15 2 Cups of Spinach

600 g of Beef
Zinc (mg.) 12 1.5 Cups of Rice Bran

9 Cups of Spinach

8 Chicken Drumsticks
Iodine (micrograms) 150  
Selenium (micrograms) 55 2 g of Brazilnuts

70 g of canned Tuna
Back to Females | Back to Top

References

Food and Nutrition Board, National Academy of Sciences/National Research Council

USDA Food Composition Data at http://www.nal.usda.gov/fnic/foodcomp/Data/

Back to Top

This page has been authored for participation in the 1997 Thinkquest Competition.
For problems, questions, or suggestions regarding The FOOD Files, send email to tq1997-11960@advanced.org or page the webmaster for quicker results.
Last updated: July 31, 1997

The FOOD Files See the Links!

Menu Imagemap