Micronutrients
5 critical gaps3 low
Nutrient Gaps — 2026-06-12
Critical (<50% RDA)
Phosphorus
13%(need +785 mg)
Calcium
21%(need +952 mg)
Folate (B9)
25%(need +300 µg)
Vitamin C
40%(need +90.0 mg)
Vitamin B12
42%(need +1.40 µg)
Low (50–79% RDA)
Vitamin E (Alpha-Tocopherol)50%
Vitamin K (Phylloquinone)67%
Selenium71%
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 B652.0 mg / 1.70(3059%)
Calcium248 mg / 1200(21%)
Copper2.00 mg / 1.20(167%)
Iron10.0 mg / 11.0(91%)
Magnesium410 mg / 500(82%)
Exceeds upper limit (350 mg)
Manganese2.50 mg / 2.30(109%)
Phosphorus115 mg / 900(13%)
Selenium50.0 µg / 70.0(71%)
Zinc31.0 mg / 15.0(207%)
Vitamin C60.0 mg / 150(40%)
Recommended Foods to Close Gaps
Milk Powder (Almarai)
Vitamin E (Alpha-Tocopherol) 4245%Calcium 79%
per 100g
+ LogButternut Squash
Vitamin E (Alpha-Tocopherol) 2789%Calcium 3%Vitamin K (Phylloquinone) 1%
per 100g
+ LogBulk Supplements, Casein Protein
Selenium 1514%Calcium 161%
per 100g
+ LogParsley (Fresh)
Vitamin K (Phylloquinone) 911%Calcium 12%
per 100g
+ LogSardines (Cooked)
Vitamin B12 500%Calcium 11%Vitamin K (Phylloquinone) 0%
per 100g
+ Log