Mineral Intake Adequacy Calculator (% of Dietary Reference Intakes)
Select your age group and sex and enter your daily intake of major minerals such as calcium and iron to check the adequacy (%) against the Dietary Reference Intakes (recommended/adequate amounts) in a table.
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Input
Select an age group and sex and enter your daily intake to see, in a table, your adequacy (%) against the Dietary Reference Intakes (recommended/adequate amounts). Minerals left blank are not calculated.
RDA. A main component of bones and teeth.
RDA. For women a representative value is used because requirements change with menstruation.
RDA.
RDA.
AI (adequate intake).
Target amount. Salt equivalent (g) converted from sodium, an upper guideline, so less is better.
Result
30–49 years Male · Average adequacy of major minerals
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Average adequacy of minerals that have an RDA or AI (salt equivalent is excluded as it is an upper guideline)
Age group
30–49 years
Sex
Male
Average adequacy
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Adequacy by mineral (based on the Dietary Reference Intakes 2020, Japan)
| Mineral | Reference | Intake | Adequacy | Status |
|---|---|---|---|---|
| Calcium | 750 mg | ー | ー | ー |
| Iron | 7.5 mg | ー | ー | ー |
| Magnesium | 370 mg | ー | ー | ー |
| Zinc | 11 mg | ー | ー | ー |
| Potassium | 2,500 mg | ー | ー | ー |
| Salt equivalent | 7.5 g or less | ー | ー | ー |
Enter your intake to see the adequacy for each mineral.
How it works
- For each age group and sex, this calculates what percentage your entered daily intake is of the reference value, using "adequacy (%) = intake ÷ reference value × 100". Minerals left blank are excluded from the calculation.
- Covered minerals are calcium, iron, magnesium, and zinc (RDA), potassium (AI, adequate intake), and salt equivalent (target amount). For RDA and AI, more is better and 100% or above is the guideline; salt equivalent is an upper guideline, so 100% or below (at or under the reference value) is treated as the desirable indicator.
- The average adequacy at the top of the screen is the simple average of the adequacy of minerals that have an RDA or AI, calculated excluding salt equivalent, which is an upper guideline.
- The reference values are representative guidelines by age and sex for adults (18 and older) based on the "Dietary Reference Intakes for Japanese (2020 edition)". For iron, because requirements change with menstruation, a representative value is used for women; values differ for those who are pregnant, breastfeeding, or have medical conditions.
- The results of this tool are general guidelines only and are not a diagnosis or medical treatment. For the latest and accurate standards, refer to the Ministry of Health, Labour and Welfare's "Dietary Reference Intakes for Japanese", and consult a physician or registered dietitian for decisions about nutrition or health.
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