Version 14.04 is the newest stable version of ubuntu and is probably the best stable version out right now.
If you have more than 2GB of ram, go with the "amd64" (even though you have intel this is for all 64 bit systems) version. If less than 2GB of ram, you are probably better off with version i386 instead.
As far as flavors go, the installation media will allow you to "try ubuntu without installing" and all you have to do is choose this option before you start. You should try each of these flavors out to see which one works best on your setup and which one you like to use the best.
http://releases.ubuntu.com/14.04/
Other flavors:
ubuntustudio
Gnome Shell
Xubuntu
Kubuntu
Lubuntu
Ubuntustudio, Xubuntu, and Lubuntu all run really well on new or older machines and are optimised for performance with little required resources. Gnome Shell Ubuntu standard (Unity) and Kubuntu use more resources but provide a more interactive desktop and user experience.