B3, zinc, iodide

[djkvan]

For me, although I know the RDA's are high, it seems as though the B3, zinc and iodide values are quite low by comparison to other nutrient values in the calculator.
by the same token I know that my sodium intake is by far much lower than ever in my life without problems. Any thoughts?

[panacea]

figure out how much more food and what foods you could eat, within the wai diet guidelines, that would satisfy your idea of a safe level of b3, zinc, and iodide intake.

then determine if it looks like it makes sense, for instance, do you think ancient humans really consumed that much, could you even consume that much food in order to get these nutrients, etc etc.

often by doing this kind of reasoning out you can see which things 'make sense'. for instance it's apparent if you accept the idea that humans function best on fruit and some raw animal foods, that eating cooked dangerous animal food along with hard to digest vegetation, etc, will cause nutrient deficiencies. It's also apparent, if say, you find some credible source that, for instance, iron is dangerous in this quantity, and then you have to consume 5lbs more food everyday just to get enough b3, zinc, iodide and putting your iron levels in the danger zone (i'm not saying this is factual, I'm making it up to show a point).

and the point is that if something like that happens, you can rest pretty assured that it's not needed to go above and beyond for those nutrients, because all acceptable paths to get them also fork off into danger, and obviously the ideal diet wouldn't do that, because the most ideal diet is the one we evolved into.

[RRM]

it seems as though my B3, zinc and iodide values are quite low

How low exactly.
what does your diet consist of exactly?

it seems as though my B3, zinc and iodide values are quite low by comparison to other nutrient values

You cannot compare them with each other.
For some the RDAs are almost pure speculation (such as biotin).
And for some extreme excess is readily turned around, as opposed to that for others.

[djkvan]

what does your diet consist of exactly?

I am 39 years old, 5'9.5" and 155-160Lbs. For four days of the week its:

Your selection:
[Item 1] 2000ml (milliliters) of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 2] 30g (grams) of Olive oil (Olea europea), [1],
[Item 3] 150g (grams) of Sugar, granulated [1][2],
[Item 4] 9units of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 5] 1units, medium of Banana (Musa sapientum), [2],
[Item 6] 0g (grams) of Salmon (Salmo salar L.), [2][1],
[Item 7] 80g (grams) of Avocado (Persea americana), California, [1].

Weight:.................................2620.22g

Nutrients...............................Quantity..............RDA

Energy..................................2567.78kcal .....2900.00kcal
Carbohydrate.............................399.44g ..............?g
Fat.......................................94.38g ..............?g
Protein...................................42.73g ..........63.00g
Water...................................2066.18ml .............?ml
Fiber.....................................10.25g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent)......1349.46mcg ......1000.00mcg
-Beta-carotene............................34.05mcg ............?mcg no data:1,2,4,6,7
Vitamin B1, Thiamin........................2.27mg ..........1.50mg
Vitamin B2, Riboflavin.....................1.77mg ..........1.70mg
Vitamin B3, Niacin/Nicotinamide...........10.70mg .........19.00mg
Vitamin B5, Pantothenic acid..............10.71mg .............?mg no data:6
Vitamin B6, Pyridoxine.....................2.07mg ..........2.00mg
Vitamin B8, Biotin.........................6.49mcg ............?mcg no data:1,2,4,7
Vitamin B9, Folic acid...................918.83mcg .......200.00mcg
Vitamin B12................................4.64mcg .........2.00mcg
Vitamin C, Ascorbic acid................1066.89mg .........60.00mg
Vitamin D................................221.11IU ........200.00IU no data:3
Vitamin E.................................11.71mg .........10.00mg
Vitamin K..................................0.59mcg ........80.00mcg no data:1,2,4,6,7

Minerals and trace elements
Calcium, Ca..............................455.45mg ........800.00mg
Iron, Fe..................................11.18mg .........10.00mg
Magnesium, Mg............................318.93mg ........350.00mg
Phosphorus, P...........................1151.79mg ........800.00mg
Sodium, Na................................95.95mg .............?mg
Potassium, K............................5300.03mg .............?mg
Zinc, Zn...................................6.29mg .........15.00mg
Iodide, I.................................24.23mcg .......150.00mcg no data:2,3,4,7
Selenium, Se..............................72.20mcg ........70.00mcg no data:7

Total sugar..............................149.86g ..............?g no data:1,2,4,5,6,7
Glucose...................................52.32g ..............?g no data:2,4,6,7
Fructose..................................62.61g ..............?g no data:2,4,6,7
Sucrose..................................252.03g ..............?g no data:2,4,6,7
Lactose....................................0.00g ..............?g no data:1,2,4,5,6,7
Starch.....................................3.25g ..............?g no data:1,2,4,6,7

Fats
Fat, saturated............................20.80g ..............?g no data:5
Fat, monounsaturated......................49.45g ..............?g no data:5,6
Fat, polyunsaturated......................11.26g ..............?g no data:5,6

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.66g ..............?g
20:5 n-3, eicosapentaenoic acid (EPA)......0.01g ..............?g no data:5
22:5 n-3, docosapentaenoic acid (DPA)......0.00g ..............?g no data:5
22:6 n-3, docosahexaenoic acid (DHA).......0.16g ..............?g no data:5

Cholesterol.............................1913.81mg .............?mg no data:5


For the other three days its the same, but with about 110-130g of salmon per day instead of egg yolk

And for some extreme excess is readily turned around, as opposed to that for others.

Ahh, as is the case with sodium, I suppose.

[RRM]

what does your diet consist of exactly?

For four days of the week its:
[Item 4] 9units of Chicken egg yolk (Gallus domesticus), raw, [1],
...
For the other three days its the same, but with about 110-130g of salmon per day instead of egg yolk

Okay. That means that on average, you consume (4x9 egg yolks + 3x120 g salmon) / 7 =
85 grams of egg yolk + 51 grams of salmon daily.
This yields:

Your selection:
[Item 1] 85g (grams) of Chicken egg yolk (Gallus domesticus), raw, [2],
[Item 2] 51g (grams) of Salmon (Salmo salar L.), [2][1],
[Item 3] 2000ml (milliliters) of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 4] 30g (grams) of Olive oil (Olea europea), [1],
[Item 5] 150g (grams) of Sugar, granulated [1][2],
[Item 6] 1units, medium of Banana (Musa sapientum), [2],
[Item 7] 80g (grams) of Avocado (Persea americana), California, [1].

Weight:.................................2606.82g

Nutrients...............................Quantity..............RDA

Energy..................................2435.75kcal .....2900.00kcal
Carbohydrate.............................396.78g ..............?g no data:1
Fat.......................................82.31g ..............?g
Protein...................................41.52g ..........63.00g
Water...................................2069.21ml .............?ml
Fiber.....................................10.25g ..............?g no data:1

Vitamins
Vitamin A, RE (Retinol Equivalent)......1250.98mcg ......1000.00mcg
-Beta-carotene...........................724.68mcg ............?mcg no data:1,2,4,7
Vitamin B1, Thiamin........................2.35mg ..........1.50mg
Vitamin B2, Riboflavin.....................1.24mg ..........1.70mg
Vitamin B3, Niacin/Nicotinamide...........15.15mg .........19.00mg
Vitamin B5, Pantothenic acid...............8.97mg .............?mg
Vitamin B6, Pyridoxine.....................1.84mg ..........2.00mg
Vitamin B8, Biotin........................55.31mcg ............?mcg no data:3,4,7
Vitamin B9, Folic acid...................838.44mcg .......200.00mcg
Vitamin B12................................3.17mcg .........2.00mcg
Vitamin C, Ascorbic acid................1067.40mg .........60.00mg
Vitamin D................................522.24IU ........200.00IU no data:5
Vitamin E.................................12.95mg .........10.00mg
Vitamin K.................................40.54mcg ........80.00mcg no data:2,3,4,7

Minerals and trace elements
Calcium, Ca..............................376.40mg ........800.00mg
Iron, Fe..................................12.53mg .........10.00mg
Magnesium, Mg............................333.88mg ........350.00mg
Phosphorus, P...........................1059.88mg ........800.00mg
Sodium, Na...............................101.06mg .............?mg
Potassium, K............................5466.10mg .............?mg
Zinc, Zn...................................5.28mg .........15.00mg
Iodide, I.................................51.51mcg .......150.00mcg no data:4,5,7
Selenium, Se..............................33.66mcg ........70.00mcg no data:7

Total sugar..............................149.86g ..............?g no data:1,2,3,4,6,7
Glucose...................................52.32g ..............?g no data:1,2,4,7
Fructose..................................62.61g ..............?g no data:1,2,4,7
Sucrose..................................252.03g ..............?g no data:1,2,4,7
Lactose....................................0.00g ..............?g no data:1,2,3,4,6,7
Starch.....................................3.25g ..............?g no data:1,2,3,4,7

Fats
Fat, saturated.............................6.54g ..............?g no data:1,6
Fat, monounsaturated......................31.91g ..............?g no data:1,2,6
Fat, polyunsaturated.......................4.98g ..............?g no data:1,2,6

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.98g ..............?g
20:5 n-3, eicosapentaenoic acid (EPA)......0.36g ..............?g no data:1,6
22:5 n-3, docosapentaenoic acid (DPA)......0.27g ..............?g no data:6
22:6 n-3, docosahexaenoic acid (DHA).......1.24g ..............?g no data:6

Cholesterol.............................1093.18mg .............?mg no data:6

Vitamin B3: Its 5 mg more than you thought.
Keep in mind that your body readily produces B3 from tryptophan (an amino acid).
Zinc: its actually 1 mg less than you thought, but still in the range of former RDA (5 to 15 mg)
If you are still worried, you may consider increasing your egg yolk intake, or consuming some Brazil nuts.
Iodide: its twice as much as you thought. The RDA for iodide is relatively high because people feared goiter.

[djkvan]

Keep in mind that your body readily produces B3 from tryptophan (an amino acid).

Zinc: its actually 1 mg less than you thought, but still in the range of former RDA (5 to 15 mg)

Good to know, for sure. I have been casually thinking about buying some brazil nuts online, but I think my protein levels are more than adequate. Thanks, RRM.