| NUTRIENT | AGE | DAILY RECOMMENDED INTAKE | UPPER LIMIT |
|---|---|---|---|
| Vitamin A | 9 - 13 | 2,000 IU | 5,666 IU |
| 14 - 18 | 2,000 IU | 9,333 IU | |
| Adult | 3,000 IU | 10,000 IU | |
| Vitamin C | 9 - 13 | 45 mg | 1,200 mg |
| 14 - 18 | 75 mg | 1,800 mg | |
| Adult | 90 mg | 2,000 mg | |
| Vitamin D | 9 - 13 | 600 IU | 4000 IU |
| 14 - 18 | 600 IU | 4000 IU | |
| Adult | 600 IU | 4000 IU | |
| Vitamin E | 9 - 13 | 24 IU | 660 IU |
| 14 - 18 | 33 IU | 880 IU | |
| Adult | 33 IU | 1,100 IU | |
| Vitamin K | 9 - 13 | 60 mcg | |
| 14 - 18 | 75 mcg | ||
| Adult | 120 mcg | ||
| Biotin (Vitamin B7) | 9 - 13 | 20 mcg | |
| 14 - 18 | 25 mcg | ||
| Adult | 30 mcg | ||
| Choline | 9 - 13 | 375 mg | 2 g |
| 14 - 18 | 550 mg | 3 g | |
| Adult | 550 mg | 3.5 g | |
| Folate (Vitamin B9) | 9 - 13 | 300 mcg | 600 mcg |
| 14 - 18 | 400 mcg | 800 mcg | |
| Adult | 400 mcg | 1,000 mcg | |
| Niacin (Vitamin B3) | 9 - 13 | 12 mg | 20 mg |
| 14 - 18 | 16 mg | 30 mg | |
| Adult | 16 mg | 35 mg | |
| Pantothenic Acid (Vitamin B5) | 9 - 13 | 4 mg | |
| 14 -18 | 5 mg | ||
| Adult | 5 mg | ||
| Riboflavin (Vitamin B2) | 9 - 13 | 0.9 mg | |
| 14 - 18 | 1.3 mg | ||
| Adult | 1.3 mg | ||
| Thiamin (Vitamin B1) | 9 - 13 | 0.9 mg | |
| 14 - 18 | 1.2 mg | ||
| Adult | 1.2 mg | ||
| Pyridoxine (Vitamin B12) | 9 - 13 | 1.0 mg | 60 mg |
| 14 - 18 | 1.3 mg | 80 mg | |
| Adult | 1.3 mg | 100 mg | |
| Cobalmin (Vitamin B12) | 9 - 13 | 1.8 mcg | |
| 14 - 18 | 2.4 mcg | ||
| Adult | 2.4 mcg | ||
| Calcium | 9 - 13 | 1,300 mg | 3,000 mg |
| 14 - 18 | 1,300 mg | 3,000 mg | |
| Adult | 1,000 mg | 2,500 mg | |
| Phosphorous | 9 - 13 | 1,250 mg | 4 g |
| 14 - 18 | 1,250 mg | 4 g | |
| Adult | 700 mg | 4 g | |
| Potassium | 9 - 13 | 4.5 g | |
| 14 - 18 | 4.7 g | ||
| Adult | 4.7 g | ||
| Sodium | 9 - 13 | ||
| 14 - 18 | |||
| Adult | |||
| Magnesium | 9 - 13 | 240 mg | 350 mg |
| 14 - 18 | 410 mg | 350 mg | |
| Adult | 420 mg | 350 mg | |
| Iron | 9 - 13 | 8 mg | 40 mg |
| 14 - 18 | 11 mg | 45 mg | |
| Adult | 8 mg | 45 mg | |
| Zinc | 9 - 13 | 8 mg | 23 mg |
| 14 - 18 | 11 mg | 34 mg | |
| Adult | 11 mg | 40 mg | |
| Copper | 9 - 13 | 700 mcg | 5,000 mcg |
| 14 - 18 | 890 mcg | 8,000 mcg | |
| Adult | 900 mcg | 10,000 mcg | |
| Chromium | 9 - 13 | 25 mcg | |
| 14 - 18 | 35 mcg | ||
| Adult | 35 mcg | ||
| Fluoride | 9 - 13 | 2 mg | 10 mg |
| 14 - 18 | 3 mg | 10 mg | |
| Adult | 4 mg | 10 mg | |
| Iodine | 9 - 13 | 120 mcg | 600 mcg |
| 14 - 18 | 150 mcg | 900 mcg | |
| Adult | 150 mcg | 1,100 mcg | |
| Selenium | 9 - 13 | 40 mcg | 280 mcg |
| 14 - 18 | 55 mcg | 400 mcg | |
| Adult | 55 mcg | 400 mcg | |
| Manganese | 9 - 13 | 1.9 mg | 6 mg |
| 14 - 18 | 2.2 mg | 9 mg | |
| Adult | 2.3 mg | 11 mg | |
| Molybdenum | 9 - 13 | 34 mcg | 1,100 mcg |
| 14 - 18 | 43 mcg | 1,700 mcg | |
| Adult | 45 mcg | 2,000 mcg |
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Source of Data http://www.nationalacademies.org
