The trace minerals are needed in milligrams and micrograms, and no single food carries all five. Add servings on the right and watch iron, zinc, iodine, selenium and fluoride recompute against their reference intakes. This is an illustration of how foods combine — not a meal plan or a target for any one person.
The day on five scales
Each bar runs from 0 to that mineral's Tolerable Upper Intake Level. The dashed tick is the reference intake (RDA or AI). Tap a bar or a symbol to see what carried it.
A day of trace mineralsadjust the servings — the bars recompute
Reference intakes for
No food here is "good" or "bad." Each serving simply carries a mix of minerals — oysters happen to be dense in zinc, a Brazil nut in selenium, iodized salt in iodine — and every one also brings protein, fiber or other nutrients used elsewhere.
These are teaching estimates per typical serving. Real content swings with soil, water, brand and preparation, so a food table is only ever an approximation. Reference intakes are population averages, not personal goals; questions about supplements, testing or your own needs belong with your clinician.