Table 4.

Projected dietary scenarios of cow’s and plant-based milk consumption, based on current Australian guidelines of 3.5 dairy food serves for adolescents (both male and female, aged 12−18). One serving is equivalent to 250 mL.

	Energy (kJ)	% EER 1	Protein (g)	% EAR	Sugars (g)	% Energy	Calcium (mg)	% EAR	Zinc (mg)	% EAR
Cow’s milk	1838	13–17	32	64–90	46	0.3–7	1024	98	3.5	31–58
Tree nuts/Seeds	1076	8–10	5.3	11–15	9.6	0.1–2	407	39	1	9–16
Legumes	2004	14–18	27	55–78	16	0.1–2	1033	98	1.7	15–28
Grains	2021	14–19	7.9	16–23	32	0.2–5	910	87	1.9	18–32
Coconut	1216	9–11	1.8	4–5	11	0.1–2	5.3	0.5	0.2	2–3
Mixed	1689	12–15	7.9	16–23	21	0.2–3	82	8	2	20–36

¹ EER = Estimated Energy Requirements, EAR = Estimated Average Requirements.