Micronutrients

2026-07-04

Today 7-Day Avg

8 critical gaps

Nutrient Gaps — 2026-07-04

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 +3557 mg)

Dietary Fiber

13%(need +33.2 g)

Vitamin C

18%(need +123 mg)

Sodium

19%(need +1872 mg)

View full breakdown →

Vitamin A (RAE)583 µg / 900(65%)

Vitamin D6.30 µg / 20.0(32%)

Vitamin E (Alpha-Tocopherol)3.95 mg / 20.0(20%)

Vitamin K (Phylloquinone)123 µg / 180(68%)

Biotin (B7)5075 µg / 30.0(16917%)

Choline882 mg / 550(160%)

Folate (B9)141 µg / 400(35%)

Niacin (B3)0.28 mg / 20.0(1%)

Pantothenic Acid (B5)4.59 mg / 6.00(77%)

Riboflavin (B2)101 mg / 1.60(6336%)

Thiamine (B1)0.12 mg / 1.50(8%)

Vitamin B123.33 µg / 2.40(139%)

Vitamin B60.51 mg / 1.70(30%)

Calcium350 mg / 1200(29%)

Chromium93.0 µg / 35.0(266%)

Copper0.24 mg / 1.20(20%)

Fluoride836 µg / 4000(21%)

Iodine805 µg / 150(537%)

Iron5.48 mg / 11.0(50%)

Magnesium37.1 mg / 500(7%)

Molybdenum3.00 µg / 45.0(7%)

Phosphorus711 mg / 900(79%)

Potassium443 mg / 4000(11%)

Selenium95.1 µg / 70.0(136%)

Sodium428 mg / 2300(19%)

Zinc35.0 mg / 15.0(233%)

Dietary Fiber4.83 g / 38.0(13%)

Vitamin C27.5 mg / 150(18%)

Recommended Foods to Close Gaps

Paprika (Ground)

Dietary Fiber 92%Potassium 57%Niacin (B3) 50%

per 100g

Peanuts (Dry Roasted, Salted)

Niacin (B3) 68%Sodium 35%Magnesium 32%

per 100g

Cinnamon (Ground)

Dietary Fiber 140%Sodium 0%

per 100g

Brown Lentils (Raw)

Thiamine (B1) 58%Dietary Fiber 28%Potassium 17%

per 100g

Red Lentils (Raw)

Thiamine (B1) 34%Dietary Fiber 28%Potassium 17%

per 100g