Copper
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. The estimated food provision exceeds the RDA; no copper-directed addition follows. High-dose zinc would change the interaction assessment.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Copper
2.1 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 0.9 mg (RDA) US National Academies · Food and oral supplements | 10 mg (UL) US National Academies · Food and oral supplements | 0.9 mg (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 0.07 mg/kg body weight/day (ADI)
EFSA · Chronic copper exposure assessed across dietary and regulated-product sourcesNOT a nutrient UL. No copper retention expected at 5 mg/day in assessment; do not silently scale a 70 kg exemplar or call 0.07 a gram-free upper bound.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 2–2.2 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Banana | 472 g reported | 0.37 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 0.29 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.24 mg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 0.2 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 0.2 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 0.15 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 0.15 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 0.15 mg | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 0.14 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 0.11 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 0.05 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 0.03 mg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
What copper does
Copper supports enzymes involved in energy and iron metabolism, connective tissue synthesis and other functions. Adults require 0.9 mg/day under the US RDA; the UL is 10 mg/day from all sources. Nuts, seeds, shellfish and several other foods supply copper. The biochemical role in connective tissue does not establish a benefit from extra copper when intake is already adequate. NIH copper fact sheet
What the saved food pattern suggests
The latest estimate is about 2.06 mg, with portion sensitivity 1.95–2.21 mg. Contributions are distributed among bananas (0.37 mg), avocado (0.28 mg), walnuts (0.24 mg), chicken and rice (about 0.20 mg each), plus other foods. The composition is mostly generic and portions are partly assumed.
The attention flag is No change indicated. The food estimate gives no copper-directed reason to add foods or supplements. It cannot measure copper status or identify the cause of an injury. Copper remains in the record because it is essential and interacts with other interventions, not because every tracked nutrient needs a separate shopping item.
The interaction that can change the judgment
Sustained high zinc supplementation can reduce copper absorption and produce deficiency. This is clinically consequential because a person may start zinc for immunity or performance without recognizing the effect on another mineral. NIH describes this interaction and notes that copper deficiency is uncommon in ordinary circumstances. NIH copper and high-zinc discussion
The current record contains no zinc or copper supplement. If such a product is added later, evaluate the actual elemental doses and repeated use together rather than trying to maintain a speculative ideal zinc-to-copper ratio in ordinary meals.
Research scope and practical choice
This dossier reviews requirements, current food provision and the high-zinc interaction. It does not claim that a copper supplement improves athletic recovery, cardiovascular outcomes or cognition in a well-nourished young adult. Those are distinct intervention questions, and no such clinical outcome claim is made here.
The practical choice is to retain the foods already enjoyed. Cocoa or different nuts may contribute copper if later added, but copper adequacy is not the reason they are needed in the present pattern.