The RightTrak Nutrient Calculator
Nutrient Calculator
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Calcium is needed to maintain a strong skeletal system and teeth formation. Regular consumption and optimal absorption of calcium is important as the skeleton is in a constant state of forming new calcium crystals as it breaks down others.
Calcium is also needed in other system processes such as blood coagulation and muscle fiber contractions.
Long term inadequate calcium intake may prevent optimal bone growth in growing individuals and older adults and may develop osteoporosis, a bone loss condition.
For adequate absorption, take with Vitamin D.
Calcium needs vary per individual according to age, sex, and other physical conditions.
The chart below some variations of required calcium needs. TheRightTrak can provide an RDA for calcium as part of your Your Nutrient Profile.
Food sources are dairy products, bones in salmon and sardines. Amaranth leaves are among the highest vegetable sources of calcium with a 4 ounce serving containing about 30% of your daily value. Some other vegetable sources would be collard greens, kale, spinach, and broccoli. Vegetables such as spinach which contain oxalates raises a concern regarding the proper absorption of calcium from vegetable sources. Please consult your medical professional for further information.
DV - 1000mg - UL - Upper Limits
RDA - Women 31-50 years - 1000mg - UL - Upper Limits  - 2500mg
RDA - Women 51-70 years - 1200mg - UL - Upper Limits  - 2000mg
RDA - Men 31-50 years - 1000mg - UL - Upper Limits - 2500mg
RDA - Men 51-70 years - 1000mg - UL - Upper Limits  - 2000mg
RDA - PreTeen/Teens 9-18 years - 1300mg - UL - Upper Limits  - 3000mg


Copper is made up of essential enzymes that play critical roles such as in the linking of collagen and elastin in the formation and maintenance of strong connective tissues of the heart and blood vessels.
Also works with iron to transport oxygen-carrying red blood cells.
Food sources are organ meats such as liver, shellfish, nuts and beans.
DV - 2mg
RDA - Women 31-50 years - .9mg - UL - Upper Limits  - 10mg
RDA - Men 31-50 years - .9mg - UL - Upper Limits  - 10mg


Iron is an integral part of the compounds needed to make and regulate the use of hemoglobin, the substance in red blood cells that carry oxygen.
Iron deficiency, anemia, causes fatigue, paleness, and weakness.
Food sources are meats, liver, eggs, green leafy vegetables, beans and peas.
Because iron from plants is not absorbed efficiently, strict vegetarians may need to increase their iron intake.
DV - 18mg
RDA - Women 31-50 years - 18mg - UL - Upper Limits  - 45mg
RDA - Men 31-50 years - 8mg - UL - Upper Limits - 45mg


Magnesium is a cofactor in over 300 biochemical reactions in the body some of which include helping to regulate the use of sugars for energy, maintain healthy nerve and muscle function and helps bone and tooth formation.
Good food sources include green vegetables such as spinach, molasses, nuts and seeds, soybeans and peas.
The UL(Upper Limits) for magnesium represents intake from a pharmacological agent only and does not include intake from food and water.
DV - 400mg
RDA - Women 31-50 years - 320mg - UL - Upper Limits, 350mg, refers to supplement intake.
RDA - Men 31-50 years - 420mg - UL - Upper Limits, 350mg, refers to supplement intake.


Manganese is needed for many functions in the body of which include helping in the growth and maintenance of the skeletal system and connective tissue and being an important role in the proper metabolism of fat.
Food sources are green vegetables, legumes, whole grains and cereals, fruit and garlic.
Individuals with liver disease may be distinctly susceptible to the adverse effects of excess manganese intake.
UL - Upper Limits can be effected because manganese can be available by our bodies from drinking water, supplements as well as from food sources. Caution should be taken in consuming large amounts of manganese accumulative from all sources.
DV - 2mg
RDA - Women 31-50 years - 1.8mg - UL - 11mg-caution when taking supplements
RDA - Men 31-50 years - 2.3mg - UL - 11mg-caution when taking supplements


Phosphorus works with calcium to help strengthen teeth and bones and like calcium uses vitamin D to metabolize properly.
Food sources include meat, fish, dairy, legumes, and green leafy vegetables.
DV - 1000mg
RDA - Women 31-50 years - 700mg - UL - Upper Limits  - 4000mg
RDA - Men 31-50 years - 700mg - UL - Upper Limits - 4000mg


Potassium is an important Electrolyte needed to help maintain water balance inside and outside of cells. That regulation is critical for the transmission of nerve impulses, and muscle contractions including the heart muscle.
Excessive water loss such as in the case of vigorous exercise or use of diuretics may reduce potassium below safe levels.
Food Sources include potatoes, bananas, lima beans, milk, and spinach.
Consult a medical professional in possible situations of excess consumption and hyperkalemia, individuals taking drugs for cardiovascular disease such as ACE inhibitors, ARBs (Angiontensin Receptor Blockers), or potassium sparing diuretics.
DV - 3500mg
RDA - Women 31-50 years - 4700mg - UL - Upper Limits  - ~
RDA - Men 31-50 years - 4700mg - UL - Upper Limits  - ~


Selenium is an essential trace element and together with Vitamin E, produce a potent antioxidant, glutathione, which helps promote a healthy immune system.
Helps the regulation of the thyroid hormones.
There has been evidence that selenium intake may reduce the risk of certain cancers such as prostate.
Selenium can be toxic in high doses. Daily Reference Intakes Reports set safe Lower and Upper values in most cases between 55 and 400 mcg daily.
Food sources include liver, seafood, grains and seeds.
DV - 70mcg
RDA - Women 31-50 years - 55mcg - UL - Upper Limits  - 400mcg
RDA - Men 31-50 years - 55mcg - UL - Upper Limits  - 400mcg


Sodium is an important Electrolyte needed by the body to help regulate water balance. It is also needed to help transport substances in and out of cells, generate electrical nerve signals and maintain healthy muscle contractions. Excessive sweating such as in vigorous exercising can cause sodium levels to drop too low possibly causing muscle cramping. Excessively high levels of sodium can cause serious adverse health conditions such as elevated blood pressure.
To control excessive sodium intake, limit consumption of added table salt.
1 teaspoon table salt = 2300 mg sodium, the daily "Upper Limit"
UL, Upper Limits  applies to healthy individuals without hypertension.  Individuals with hypertension and/or related medical conditions need to consult their health care professionals for their individual limits.
DV - 2400mg - UL
RDA - Women 31-50 years - 1500mg - UL - Upper Limits  - 2300mg
RDA - Men 31-50 years - 1500mg - UL - Upper Limits  - 2300mg


Zinc is an essential trace element that is necessary for wound healing because of its role in the production of body proteins and the passing of genetic information between dividing and growing cells.
It is a critical cofactor in aiding enzymes to catalyze vital chemical reactions.
Zinc also promotes sexual maturity and sexual health.
Food sources include beef, liver, oysters, clams, herring.
Vegetarians may need to increase intake of zinc if they consume large quantities of legumes and grains which contain phytic acid that reduces zinc's absorption.
DV - 15mg
RDA - Women 31-50 years - 8mg - UL - Upper Limits  - 40mg
RDA - Men 31-50 years - 11mg - UL - Upper Limits  - 40mg


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Dietary Guidelines for Americans 2010
USDA National Nutrient Database for Standard Reference
US Department of Health and Human Services
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
Office of Dietary Supplements-National Institutes of Health
Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States.
The Linus Pauling Institute Micronutrient Information Center"

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