Iron
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. The estimated intake exceeds the adult male RDA; no iron-directed addition is indicated, while clinical iron stores remain unmeasured.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-11
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Iron
14 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 8 mg (RDA) US National Academies · Food and oral supplements | 45 mg (UL) US National Academies · Food and oral supplements | 18 mg (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 40 mg/day (safe level)
EFSA · Total dietary iron for adultsNOT a UL. Above this level does not by itself identify adverse effects. Does not govern clinician-treated iron-deficiency anaemia.
Adult male RDA is 8 mg. The FDA label Daily Value of 18 mg is not this personal reference.
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 13–15 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 |
|---|---|---|---|
| RT RT roast chicken meat and skin | 299 g estimated | 3.8 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 3.6 mg | Label %DV conversion |
| Banana | 472 g reported | 1.2 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 1.2 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 0.83 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 0.65 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 0.57 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 0.54 mg | Reported package label |
| Large beefsteak tomato | 182 g assumed | 0.49 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.44 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 0.18 mg | Generic USDA comparator |
| RT RT chimichurri | 56.7 g assumed | 0.15 mg | Partial recipe estimate |
Provisional or modeled zeros:
- Trader Joe's European style organic plain nonfat yogurt: Online label; package unverified.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and the correct comparison
Iron supports hemoglobin, oxygen transport and enzymes. Adult men: RDA 8 mg/day; UL 45 mg/day from food and supplements. The 18 mg label Daily Value is a different reference; comparing only with it can invent a shortfall. NIH iron fact sheet
What the food estimate can establish
The latest estimate is about 13.6 mg, with the saved portion sensitivity approximately 12.8–15.1 mg. Chicken contributes about 3.77 mg, the sardine label conversion about 3.6 mg, and bananas, raspberries and avocado each supply smaller amounts. The total combines iron from animal and plant foods. It is not a measure of the amount absorbed or stored.
The attention flag is No change indicated. This day's available food estimate does not point to an iron-directed addition or iron supplement. It also cannot establish normal ferritin, rule out blood loss or diagnose iron sufficiency clinically. The chicken portion is estimated, the yogurt portion confirmed, and generic composition underlies many contributions. The sardine iron figure was converted from a rounded label percentage.
Absorption without turning meals into a puzzle
Heme iron generally has higher bioavailability than nonheme iron. Vitamin C and animal foods can improve nonheme absorption; phytate and some polyphenols can reduce it. These effects depend on the whole meal and habitual pattern. The current red pepper and orange provide practical vitamin-C-containing foods already enjoyed, rather than requiring a new supplement. NIH iron absorption discussion
See the tea-timing evidence.
Calcium can inhibit iron absorption in some acute meal studies, but this alone does not make yogurt plus fish or a varied mixed meal an unsafe combination. There is no reason from this food report to impose strict food separation. A later change to a mainly plant-based pattern would deserve its own iron assessment rather than silently retaining this one.
What would warrant reassessment
Repeated low intake, dietary changes, blood donation/loss or unexplained fatigue can warrant reassessment. Clinicians interpret blood counts and iron studies in context: inflammation can raise ferritin. This log supplies no such measurements. NIH iron status assessment
For now, keep the foods that work, and keep estimated intake separate from clinical status. Taking iron simply because training has increased is a different intervention and is not supported by the current record.