Micronutrients

2026-07-02
Today7-Day Avg
8 critical gaps

Nutrient Gaps — 2026-07-02

Critical (<50% RDA)

Niacin (B3)
1%(need +19.7 mg)
Molybdenum
7%(need +42.0 µg)
Magnesium
7%(need +463 mg)
Thiamine (B1)
8%(need +1.38 mg)
Potassium
11%(need +3563 mg)
Vitamin C
15%(need +128 mg)
Vitamin E (Alpha-Tocopherol)
16%(need +16.7 mg)
Sodium
19%(need +1872 mg)
View full breakdown →
Vitamin A (RAE)447 µg / 900(50%)
Vitamin D6.00 µg / 20.0(30%)
Vitamin E (Alpha-Tocopherol)3.29 mg / 20.0(16%)
Vitamin K (Phylloquinone)117 µg / 180(65%)
Biotin (B7)75.0 µg / 30.0(250%)
Choline882 mg / 550(160%)
Folate (B9)141 µg / 400(35%)
Niacin (B3)0.27 mg / 20.0(1%)
Pantothenic Acid (B5)4.59 mg / 6.00(77%)
Riboflavin (B2)1.37 mg / 1.60(86%)
Thiamine (B1)0.12 mg / 1.50(8%)
Vitamin B123.33 µg / 2.40(139%)
Vitamin B60.51 mg / 1.70(30%)
Calcium292 mg / 1200(24%)
Chromium93.0 µg / 35.0(266%)
Copper0.23 mg / 1.20(19%)
Fluoride1967 µg / 4000(49%)
Iodine1165 µg / 150(777%)

Exceeds upper limit (1100 µg)

Iron5.44 mg / 11.0(49%)
Magnesium36.9 mg / 500(7%)
Molybdenum3.00 µg / 45.0(7%)
Phosphorus596 mg / 900(66%)
Potassium437 mg / 4000(11%)
Selenium95.1 µg / 70.0(136%)
Sodium428 mg / 2300(19%)
Zinc79.0 mg / 15.0(527%)

Exceeds upper limit (40.0 mg)

Dietary Fiber11.6 g / 38.0(31%)
Vitamin C22.5 mg / 150(15%)

Recommended Foods to Close Gaps

Milk Powder (Almarai)

Vitamin E (Alpha-Tocopherol) 4245%Molybdenum 10%Sodium 0%

per 100g

+ Log

Butternut Squash

Vitamin E (Alpha-Tocopherol) 2789%Sodium 0%

per 100g

+ Log

Paprika (Ground)

Vitamin E (Alpha-Tocopherol) 146%Potassium 57%Niacin (B3) 50%

per 100g

+ Log

Peanuts (Dry Roasted, Salted)

Niacin (B3) 68%Vitamin E (Alpha-Tocopherol) 42%Sodium 35%

per 100g

+ Log

Brown Lentils (Raw)

Thiamine (B1) 58%Potassium 17%Niacin (B3) 13%

per 100g

+ Log