Nutrient Reference Guide
Complete information about all nutrients tracked by PlateBreaker, with links to official nutrition authority guidelines.
Platform Overview
Section titled “Platform Overview”PlateBreaker provides comprehensive nutrient tracking using data from USDA FoodData Central, the authoritative nutrition database maintained by the United States Department of Agriculture. The platform organizes nutrients into three tiers based on the availability of scientific guidance and data completeness.
Nutrients with Default Targets or Limits (65)
Section titled “Nutrients with Default Targets or Limits (65)”PlateBreaker sets default targets and upper limits for 65 essential nutrients based on recommendations from leading nutrition authorities worldwide. These evidence-based targets cover all nutrients where major health organizations have established clear intake recommendations for the general population.
The 65 nutrients with default targets include:
| Category | Count | Examples |
|---|---|---|
| Essential Vitamins | 13 | Vitamin A, D, E, K, B complex, Vitamin C |
| Essential Minerals | 15 | Calcium, iron, zinc, sodium, potassium, selenium |
| Macronutrients & Components | 18 | Protein, carbohydrates, fiber, total fat, omega-3s |
| Amino Acids | 11 | 9 essential (leucine, lysine, etc.) + 2 conditionally essential |
| Other Compounds | 8 | Choline, water, energy, alcohol, caffeine |
For the complete list of nutrients in each category, see the sections below with detailed information on function, authority guidelines, and platform-specific approaches.
Important: Some nutrients use combination targets where the recommendation applies to the sum of related compounds rather than individual components. For example, EPA+DHA targets apply to the combined intake of these two omega-3 fatty acids.
Nutrients with Settable Custom Targets (45)
Section titled “Nutrients with Settable Custom Targets (45)”Beyond the 65 nutrients with default targets, PlateBreaker allows you to set custom intake goals for 45 additional nutrients. These custom targets are ideal for tracking specific health objectives, dietary experiments, or therapeutic protocols under healthcare guidance.
Custom-targetable nutrients include specialized compounds across five categories: carbohydrates and fiber components (11 nutrients), amino acids beyond the essential set (9 nutrients), vitamin forms and phytonutrients (17 nutrients combined), and antinutrients like oxalic acid (8 nutrients).
Monitor-Only Nutrients (147)
Section titled “Monitor-Only Nutrients (147)”For advanced users and specialized applications, PlateBreaker tracks 147 additional nutrients that can be monitored without set targets. These specialist nutrients include detailed breakdowns of fatty acid profiles, individual phytosterol species, vitamin isomers, and organic acids.
Data availability note: USDA coverage for monitor-only nutrients is often incomplete. Many foods lack values for these specialized compounds, which limits their utility for general nutrition tracking. We recommend using monitor-only nutrients primarily for educational purposes or when specifically requested by a healthcare provider.
Nutrients with Default Targets
Section titled “Nutrients with Default Targets”The following sections provide detailed information for each of the 65 nutrients with established targets or upper limits. Each nutrient entry includes links to authoritative scientific guidelines from major health organizations and PlateBreaker’s specific measurement approach where relevant.
Essential Vitamins
Section titled “Essential Vitamins”Vitamins are organic compounds. PlateBreaker tracks 13 essential vitamins organized into two categories based on their solubility characteristics.
Fat-Soluble Vitamins
Section titled “Fat-Soluble Vitamins”Fat-soluble vitamins (A, D, E, and K) are absorbed along with dietary fats and can be stored in the body’s fatty tissues and liver.
Vitamin A (Retinol Activity Equivalents)
Section titled “Vitamin A (Retinol Activity Equivalents)”Vitamin A exists in two primary forms: preformed vitamin A (retinol and its esterified forms) found in animal products, and provitamin A carotenoids (primarily beta-carotene) found in plant foods that the body converts to retinol.
PlateBreaker measures vitamin A in Retinol Activity Equivalents (RAE), which accounts for the different bioavailability of retinol and carotenoids. The conversion factors are: 1 RAE = 1 mcg retinol = 12 mcg beta-carotene = 24 mcg alpha-carotene or beta-cryptoxanthin. An important safety consideration is that upper limits apply only to preformed vitamin A (retinol) from animal sources and supplements, not to plant-based carotenoids which are safe even at high intakes. When working with foods labeled in International Units (IU), PlateBreaker converts using the factor: 1 IU = 0.3 RAE.
Vitamin D (D2 + D3)
Section titled “Vitamin D (D2 + D3)”Vitamin D is unique among vitamins because the body can synthesize it when skin is exposed to sunlight.
PlateBreaker tracks the combined intake of vitamin D2 (ergocalciferol) and D3 (cholecalciferol) measured in micrograms. Dietary requirements assume zero contribution from sunlight exposure, making them appropriately conservative for individuals with limited sun exposure. When working with foods labeled in International Units, the conversion factor is: 1 mcg vitamin D = 40 IU. The platform uses a one-month default target cycle, though NHMRC notes that vitamin D can be stored in body tissues for up to six months in individuals under age 50.
Vitamin E
Section titled “Vitamin E”PlateBreaker tracks alpha-tocopherol in milligrams (mg). Important: Vitamin E scope differs between USDA datasets (Foundation Foods vs SR Legacy). When available, we prefer Foundation Foods data. NASEM upper limits apply to synthetic vitamin E only (supplements), while NHMRC/EFSA/NNR limits apply to total vitamin E. For branded foods using IU: 1 IU = 0.45 mg alpha-tocopherol
Vitamin K
Section titled “Vitamin K”Water-Soluble Vitamins (B Complex & C)
Section titled “Water-Soluble Vitamins (B Complex & C)”Water-soluble vitamins dissolve in water and are not stored in significant amounts by the body. This group includes the eight B vitamins plus vitamin C.
Vitamin B1 (Thiamin)
Section titled “Vitamin B1 (Thiamin)”Vitamin B2 (Riboflavin)
Section titled “Vitamin B2 (Riboflavin)”Vitamin B3 (Niacin)
Section titled “Vitamin B3 (Niacin)”PlateBreaker tracks Niacin Equivalents (NE): 1 mg NE = 1 mg niacin or 60 mg tryptophan. Important: Upper limits apply only to synthetic forms (nicotinic acid/nicotinamide from supplements), not food sources. USDA data doesn’t separate synthetic from natural sources. EFSA and NNR upper limits are lower than recommended intakes, so we use NASEM upper limits by default
Vitamin B5 (Pantothenic Acid)
Section titled “Vitamin B5 (Pantothenic Acid)”Vitamin B6 (Pyridoxine)
Section titled “Vitamin B6 (Pyridoxine)”Vitamin B7 (Biotin)
Section titled “Vitamin B7 (Biotin)”Vitamin B9 (Folate/Folic Acid)
Section titled “Vitamin B9 (Folate/Folic Acid)”PlateBreaker tracks Dietary Folate Equivalents (DFE). Conversion: 1 mcg DFE = 1 mcg food folate = 0.6 mcg folic acid (fortified food/with meals) = 0.5 mcg folic acid (supplements, empty stomach). NASEM recommends women capable of pregnancy consume additional 400 mcg folic acid from fortified foods or supplements (separate target). Default target: 600 mcg/day (NHMRC SDT: 200 mcg above RDI for pregnancy planning)
Vitamin B12 (Cobalamin)
Section titled “Vitamin B12 (Cobalamin)”NASEM recommends adults 50+ consume B12 from fortified foods or supplements due to reduced absorption from food sources with age. PlateBreaker includes a separate target for “vitamin B12 added” (2.4 mcg) for users 50+ to encourage fortified/supplemented sources
Vitamin C (Ascorbic Acid)
Section titled “Vitamin C (Ascorbic Acid)”Essential Minerals
Section titled “Essential Minerals”Minerals are inorganic elements. Unlike vitamins, minerals cannot be synthesized and must be obtained through diet. PlateBreaker tracks 15 essential minerals organized into three categories based on the amounts required by the body: major minerals, trace minerals, and ultratrace minerals.
Major Minerals
Section titled “Major Minerals”Major minerals, also called macrominerals, are required in amounts greater than 100mg per day. The body contains relatively large reserves of major minerals, particularly calcium and phosphorus in bones.
Calcium (Ca)
Section titled “Calcium (Ca)”Approximately 99% of the body’s calcium is stored in bones and teeth.
Phosphorus (P)
Section titled “Phosphorus (P)”Magnesium (Mg)
Section titled “Magnesium (Mg)”Authority upper limits apply only to supplemental magnesium (medications, supplements), not food sources. Since enforcing conservatively would mean UL less than RDA, PlateBreaker does not enforce magnesium upper limits. The UI includes a note explaining that upper limits apply to supplements only
Sodium (Na)
Section titled “Sodium (Na)”Potassium (K)
Section titled “Potassium (K)”Chloride (Cl)
Section titled “Chloride (Cl)”USDA data generally lacks chloride information. PlateBreaker back-calculates chloride from table salts using the formula: sodium × 1.4 × 0.9. This is a simplification, and the UI includes a note about this approach
Trace Minerals
Section titled “Trace Minerals”Iron (Fe)
Section titled “Iron (Fe)”Zinc (Zn)
Section titled “Zinc (Zn)”Copper (Cu)
Section titled “Copper (Cu)”Manganese (Mn)
Section titled “Manganese (Mn)”Selenium (Se)
Section titled “Selenium (Se)”Iodine (I)
Section titled “Iodine (I)”Fluoride (F)
Section titled “Fluoride (F)”Molybdenum (Mo)
Section titled “Molybdenum (Mo)”Chromium (Cr)
Section titled “Chromium (Cr)”Ultratrace Minerals
Section titled “Ultratrace Minerals”Boron (B)
Section titled “Boron (B)”Nickel (Ni)
Section titled “Nickel (Ni)”Arsenic (As)
Section titled “Arsenic (As)”Warning: Toxic in high amounts; dietary sources extremely limited
PlateBreaker sets the upper limit for arsenic to 0 as a safety measure since no essential health benefits have been established. USDA data doesn’t separate organic from inorganic arsenic (inorganic being more toxic). Users can adjust this limit if desired for specific circumstances
Vanadium (V)
Section titled “Vanadium (V)”Essential Macronutrients & Components
Section titled “Essential Macronutrients & Components”Water is tracked in grams (g) in food, but requirements are expressed in liters (L). Requirements represent amounts needed from food and fluid intake combined. No default storage or upper limit (penalty weight = 0). Daily target cycle
Energy (Calories)
Section titled “Energy (Calories)”PlateBreaker uses Atwater specific factors (USDA ID: 2048) when available for more accurate energy calculations. Requirements calculated via Estimated Energy Requirement (EER) methodology, not authority-specific tables
Protein
Section titled “Protein”Carbohydrates (Net)
Section titled “Carbohydrates (Net)”PlateBreaker tracks net carbohydrates = total carbs - fiber - sugar alcohols. This represents carbohydrates that impact blood glucose. Based on glucose needs for central nervous system function. Default storage: 0 days. Default target: 3 g/kg body weight (ACSM recommendations)
Fiber (Total Dietary Fiber)
Section titled “Fiber (Total Dietary Fiber)”Default calculation uses 14 g/1000kcal (NASEM basis) to scale fiber needs to energy intake. No upper limit (penalty weight = 0). No storage, daily target cycle
Added Sugars
Section titled “Added Sugars”Total Fat (Fatty Acids)
Section titled “Total Fat (Fatty Acids)”Saturated Fats (Fatty Acids)
Section titled “Saturated Fats (Fatty Acids)”Monounsaturated Fats (MUFA)
Section titled “Monounsaturated Fats (MUFA)”Polyunsaturated Fats (PUFA)
Section titled “Polyunsaturated Fats (PUFA)”Essential Fatty Acids
Section titled “Essential Fatty Acids”Omega-3 Fats (Total)
Section titled “Omega-3 Fats (Total)”Alpha-Linolenic Acid (ALA) 18:3
Section titled “Alpha-Linolenic Acid (ALA) 18:3”Linoleic Acid (LA) 18:2
Section titled “Linoleic Acid (LA) 18:2”Omega-6 Fats (Total)
Section titled “Omega-6 Fats (Total)”EPA (Eicosapentaenoic Acid) 20:5
Section titled “EPA (Eicosapentaenoic Acid) 20:5”DHA (Docosahexaenoic Acid) 22:6
Section titled “DHA (Docosahexaenoic Acid) 22:6”DPA (Docosapentaenoic Acid) 22:5
Section titled “DPA (Docosapentaenoic Acid) 22:5”Note: Many authorities provide targets for EPA+DHA combined rather than individual amounts. PlateBreaker tracks both individual and combination targets.
Other Fats
Section titled “Other Fats”Trans Fats (Total)
Section titled “Trans Fats (Total)”Cholesterol
Section titled “Cholesterol”Essential & Conditionally Essential Amino Acids
Section titled “Essential & Conditionally Essential Amino Acids”Essential Amino Acids (9)
All 9 essential amino acids must be obtained from diet:
Histidine
Section titled “Histidine”Isoleucine
Section titled “Isoleucine”Leucine
Section titled “Leucine”Lysine
Section titled “Lysine”Methionine
Section titled “Methionine”Phenylalanine
Section titled “Phenylalanine”Threonine
Section titled “Threonine”Tryptophan
Section titled “Tryptophan”Valine
Section titled “Valine”- Authority Guidelines: Typically covered under total protein requirements
Conditionally Essential Amino Acids (2 with default targets)
These can be synthesized by the body but may need dietary supplementation under certain conditions:
Cysteine
Section titled “Cysteine”Tyrosine
Section titled “Tyrosine”Note: Most nutrition authorities provide guidance on total protein rather than individual amino acid requirements. Authority links above focus on protein; individual amino acid guidance is limited for general populations.
Vitamin-Like & Other Compounds
Section titled “Vitamin-Like & Other Compounds”Choline
Section titled “Choline”Alcohol (Ethanol)
Section titled “Alcohol (Ethanol)”Upper limits vary by authority. NASEM: 2 drinks/day males, 1/day females (14g alcohol per drink = 28g/14g per day). NHMRC: 10 drinks/week, max 4/day (10g per drink = 14g/day average). NNR/EFSA: Recommend 0 (against consumption). PlateBreaker allows users to select their preferred guideline
Caffeine
Section titled “Caffeine”Age-specific upper limits. NASEM: 400 mg/day adults, 200 mg/day pregnant/breastfeeding (ACOG), 0 for under 18 (AAP). NNR: 400 mg/day adults, 3 mg/kg for under 18. NHMRC: 3 mg/kg all ages (conservative). EFSA: 400 mg/day adults, 3 mg/kg children, 200 mg/day pregnant/breastfeeding
Understanding Your Targets
Section titled “Understanding Your Targets”How Targets Are Set
Section titled “How Targets Are Set”PlateBreaker’s default targets come from the nutrition authority you select:
- NASEM (US/Canada) - Most comprehensive research
- NHMRC (Australia/NZ) - Adapted for Southern Hemisphere
- EFSA (EU) - Conservative European approach
- NNR (Nordic) - High-latitude adaptations
- DEFAULT - PlateBreaker’s combination: MAX(targets), MIN(upper limits)
See Nutrition Authorities for detailed comparison and guidance on choosing.
Personalization
Section titled “Personalization”Your targets are automatically personalized based on:
- Demographics: Age, sex, height, weight
- Activity Level: Inactive, low active, active, very active
- Life Stage: Pregnancy, breastfeeding, menopause
See How Personalization Works for details.
Target Types
Section titled “Target Types”RDA/AI (Target):
- Recommended Dietary Allowance or Adequate Intake level
- Set to meet needs of 97-98% of healthy population
UL (Upper Limit):
- Tolerable Upper Intake Level
- Applies to total intake (food + supplements)
See Nutrient Targets & Limits for comprehensive explanation.
Custom Targets
Section titled “Custom Targets”You can customize any of the 65 default targets plus set targets for 45 additional nutrients. See Custom Targets & Limits for guidance.
Data Sources
Section titled “Data Sources”All nutrient data comes from USDA FoodData Central, the gold standard nutrition database. Every nutrient value can be traced back to its USDA source.
See Data Sources & Traceability for how to trace nutrition data.
Important Disclaimers
Section titled “Important Disclaimers”PlateBreaker is NOT medical advice. This information is educational and based on public health guidelines.
- Consult healthcare providers for medical conditions
- Individual needs may vary from population recommendations
- Supplements should be taken under professional guidance
- Upper limits apply to total intake (food + supplements)
See Limitations & Disclaimers for complete information.
Summary
Section titled “Summary”PlateBreaker tracks:
- 65 nutrients with default targets/limits from authorities
- 45 nutrients available for custom target setting
- 147 specialist nutrients for monitoring (data may be limited)
- Total: 257+ nutrients from USDA FoodData Central
All targets personalized by age, sex, activity, and life stage.
Complete transparency: Every target links to official authority publications.
Next Steps: