Micronutrients

2026-06-09
Today7-Day Avg
5 critical gaps2 low

Nutrient Gaps — 2026-06-09

Critical (<50% RDA)

Magnesium
2%(need +490 mg)
Phosphorus
13%(need +785 mg)
Calcium
21%(need +952 mg)
Folate (B9)
25%(need +300 µg)
Vitamin B12
42%(need +1.40 µg)

Low (50–79% RDA)

Vitamin E (Alpha-Tocopherol)50%
Selenium71%
View full breakdown →
Biotin (B7)5150 µg / 30.0(17167%)
Folate (B9)100 µg / 400(25%)
Niacin (B3)18.0 mg / 20.0(90%)
Riboflavin (B2)102 mg / 1.60(6350%)
Thiamine (B1)1.40 mg / 1.50(93%)
Vitamin B121.00 µg / 2.40(42%)
Vitamin B62.00 mg / 1.70(118%)
Calcium248 mg / 1200(21%)
Copper2.00 mg / 1.20(167%)
Iron10.0 mg / 11.0(91%)
Magnesium10.0 mg / 500(2%)
Manganese2.50 mg / 2.30(109%)
Phosphorus115 mg / 900(13%)
Selenium50.0 µg / 70.0(71%)
Zinc16.0 mg / 15.0(107%)

Recommended Foods to Close Gaps

Milk Powder (Almarai)

Vitamin E (Alpha-Tocopherol) 4245%Calcium 79%

per 100g

+ Log

Butternut Squash

Vitamin E (Alpha-Tocopherol) 2789%Calcium 3%

per 100g

+ Log

Bulk Supplements, Casein Protein

Selenium 1514%Calcium 161%

per 100g

+ Log

Sardines (Cooked)

Vitamin B12 500%Calcium 11%

per 100g

+ Log

Cashews (Raw)

Selenium 847%Magnesium 0%

per 100g

+ Log