Trace Minerals Calculator
Evaluate your daily intake of zinc, iron, copper, selenium and more. Get personalized targets based on your profile and diet type.
Step 1: Personal Details
Why trace minerals?
Zinc, iron, copper, and selenium are essential for immunity, enzyme function, and thyroid health. Needs vary by age, gender, and pregnancy.
Step 2: Mineral Targets & Diet
11 mg
18 mg
900 µg
Bioavailability note
Vegetarian/vegan diets may reduce iron and zinc absorption. The calculator adjusts recommendations slightly (higher targets).
Mineral Assessment
Summary
Food Sources
Comparison
Mineral Adequacy Score
86%
Average % of RDA met (targets vs needs)
Zinc (target)
11 mg
Iron (target)
18 mg
Copper (target)
900 µg
Selenium (RDA)
55 µg
Top Food Sources by Mineral
| Mineral | Food | Serving | Content |
|---|
Your Intake vs Recommended Daily Allowance
RDA reference (adults)
Zinc: 11mg ♂ / 8mg ♀ · Iron: 8mg ♂ / 18mg ♀ · Copper: 900µg · Selenium: 55µg
Personalised mineral guidance?
Talk to a registered dietitian to fine‑tune your trace mineral intake and address deficiencies.
Consult a Nutritionist