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Your food list

food nameweightkcal
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular235g564kcal
Canned CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain425g327kcal
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium425g387kcal
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids425g285kcal
OnionsOnions, raw80g32kcal
Green Sweet PeppersPeppers, sweet, green, raw74.5g15kcal
Canned Jalapeno Peppers with LiquidsPeppers, jalapeno, canned, solids and liquids113g30.5kcal
Canned Crushed TomatoesTomatoes, crushed, canned411g132kcal
Garlic PowderSpices, garlic powder0.78g2.6kcal
SaltSalt, table1.5g0kcal
Total: 2191g1774kcal
Calories
1774
kcal
Fats
61
grams
Carbs
265
grams
Protein
66
grams

Macros Ratio

Protein Fat Carbs
14%
29%
57%

vitamins

Vitamin A168μg
18.7%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
113g Canned Jalapeno Peppers with Liquids96μg10.7%
411g Canned Crushed Tomatoes45.2μg5.02%
74.5g Green Sweet Peppers13.4μg1.5%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids8.5μg0.94%
235g Commercial Italian Salad Dressing4.7μg0.52%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B11.57mg
131%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
425g Canned Black Beans low Salt0.6mg49.6%
425g Canned Cowpeas0.32mg27%
411g Canned Crushed Tomatoes0.31mg25.7%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.17mg14%
113g Canned Jalapeno Peppers with Liquids0.049mg4.05%
235g Commercial Italian Salad Dressing0.047mg3.9%
74.5g Green Sweet Peppers0.042mg3.54%
80g Onions0.037mg3.07%
0.78g Garlic Powder0.003mg0.28%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.5mg
116%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
425g Canned Black Beans low Salt0.51mg39.2%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.38mg29%
425g Canned Cowpeas0.31mg24%
411g Canned Crushed Tomatoes0.21mg16.4%
113g Canned Jalapeno Peppers with Liquids0.043mg3.3%
80g Onions0.022mg1.66%
74.5g Green Sweet Peppers0.021mg1.6%
0.78g Garlic Powder0.001mg0.085%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B314.7mg
92%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
411g Canned Crushed Tomatoes5.02mg31.4%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids4.27mg26.7%
425g Canned Black Beans low Salt2.64mg16.5%
425g Canned Cowpeas1.5mg9.4%
113g Canned Jalapeno Peppers with Liquids0.46mg2.85%
74.5g Green Sweet Peppers0.36mg2.24%
235g Commercial Italian Salad Dressing0.31mg1.92%
80g Onions0.093mg0.58%
0.78g Garlic Powder0.006mg0.039%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B54.27mg
85.4%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
411g Canned Crushed Tomatoes1.14mg23%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.89mg17.8%
425g Canned Cowpeas0.81mg16%
425g Canned Black Beans low Salt0.78mg15.6%
113g Canned Jalapeno Peppers with Liquids0.47mg9.4%
80g Onions0.098mg1.97%
74.5g Green Sweet Peppers0.074mg1.48%
0.78g Garlic Powder0.006mg0.12%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.84mg
142%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
411g Canned Crushed Tomatoes0.62mg47.4%
425g Canned Black Beans low Salt0.23mg18%
113g Canned Jalapeno Peppers with Liquids0.21mg16.5%
425g Canned Cowpeas0.19mg14.7%
74.5g Green Sweet Peppers0.17mg13%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.16mg12%
235g Commercial Italian Salad Dressing0.15mg11.6%
80g Onions0.096mg7.4%
0.78g Garlic Powder0.013mg0.99%
Find foods rich in Vitamin B6
Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
Find foods rich in Vitamin B7
Vitamin B9734μg
184%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
425g Canned Black Beans low Salt259μg65%
425g Canned Cowpeas217μg54%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids166μg41.4%
411g Canned Crushed Tomatoes53.4μg13.4%
113g Canned Jalapeno Peppers with Liquids16μg3.96%
80g Onions15μg3.8%
74.5g Green Sweet Peppers7.45μg1.86%
0.78g Garlic Powder0.37μg0.092%
Find foods rich in Vitamin B9
Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C146mg
163%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
74.5g Green Sweet Peppers60mg66.6%
411g Canned Crushed Tomatoes38mg42%
425g Canned Cowpeas11.5mg12.8%
425g Canned Black Beans low Salt11.5mg12.8%
113g Canned Jalapeno Peppers with Liquids11.3mg12.6%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids7.65mg8.5%
80g Onions5.9mg6.58%
235g Commercial Italian Salad Dressing0.94mg1.04%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E14.4mg
96%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
235g Commercial Italian Salad Dressing5.15mg34.3%
411g Canned Crushed Tomatoes5.14mg34.3%
425g Canned Black Beans low Salt2.64mg17.6%
113g Canned Jalapeno Peppers with Liquids0.78mg5.2%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.38mg2.55%
74.5g Green Sweet Peppers0.28mg1.84%
80g Onions0.016mg0.11%
0.78g Garlic Powder0.005mg0.035%
Find foods rich in Vitamin E
Vitamin K184μg
153%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
235g Commercial Italian Salad Dressing132μg110%
411g Canned Crushed Tomatoes21.8μg18%
113g Canned Jalapeno Peppers with Liquids14.6μg12%
425g Canned Black Beans low Salt9.78μg8.15%
74.5g Green Sweet Peppers5.5μg4.6%
80g Onions0.32μg0.27%
Find foods rich in Vitamin K

macro

Energy1774kcal
61%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
235g Commercial Italian Salad Dressing564kcal19.4%
425g Canned Black Beans low Salt387kcal13.3%
425g Canned Cowpeas327kcal11.3%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids285kcal9.8%
411g Canned Crushed Tomatoes132kcal4.54%
80g Onions32kcal1.1%
113g Canned Jalapeno Peppers with Liquids30.5kcal1.05%
74.5g Green Sweet Peppers15kcal0.51%
0.78g Garlic Powder2.6kcal0.089%
Find foods rich in Energy
Fat61g
62.7%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
235g Commercial Italian Salad Dressing49.6g51%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids5.2g5.35%
425g Canned Cowpeas2.34g2.4%
425g Canned Black Beans low Salt1.23g1.27%
411g Canned Crushed Tomatoes1.15g1.2%
113g Canned Jalapeno Peppers with Liquids1.06g1.1%
74.5g Green Sweet Peppers0.13g0.13%
80g Onions0.08g0.082%
Find foods rich in Fat
Saturated Fat9.25g
29%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
235g Commercial Italian Salad Dressing6.93g21.6%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids1.04g3.25%
425g Canned Cowpeas0.61g1.9%
425g Canned Black Beans low Salt0.32g1%
411g Canned Crushed Tomatoes0.16g0.51%
113g Canned Jalapeno Peppers with Liquids0.11g0.34%
74.5g Green Sweet Peppers0.043g0.14%
80g Onions0.034g0.11%
Find foods rich in Saturated Fat
Omega 34.24g
265%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
235g Commercial Italian Salad Dressing3.5g219%
425g Canned Cowpeas0.37g23%
425g Canned Black Beans low Salt0.24g15%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.077g4.8%
113g Canned Jalapeno Peppers with Liquids0.027g1.7%
411g Canned Crushed Tomatoes0.021g1.3%
74.5g Green Sweet Peppers0.006g0.37%
80g Onions0.003g0.2%
Find foods rich in Omega 3
Omega 625.7g
151%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
235g Commercial Italian Salad Dressing21.7g128%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids2.05g12%
425g Canned Cowpeas0.64g3.75%
113g Canned Jalapeno Peppers with Liquids0.55g3.26%
411g Canned Crushed Tomatoes0.44g2.6%
425g Canned Black Beans low Salt0.29g1.7%
74.5g Green Sweet Peppers0.04g0.24%
80g Onions0.01g0.061%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate265g
203%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
425g Canned Black Beans low Salt70.3g54%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids61g47%
425g Canned Cowpeas58g44.6%
411g Canned Crushed Tomatoes30g23%
235g Commercial Italian Salad Dressing28.5g22%
80g Onions7.47g5.75%
113g Canned Jalapeno Peppers with Liquids5.36g4.12%
74.5g Green Sweet Peppers3.46g2.66%
0.78g Garlic Powder0.57g0.44%
Find foods rich in Carbohydrate
Sugars71g
98%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
235g Commercial Italian Salad Dressing25.3g35%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids19g26%
411g Canned Crushed Tomatoes18g25%
80g Onions3.4g4.68%
113g Canned Jalapeno Peppers with Liquids2.4g3.34%
74.5g Green Sweet Peppers1.8g2.47%
425g Canned Black Beans low Salt0.98g1.35%
Find foods rich in Sugars
Fructose26g
35.8%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
235g Commercial Italian Salad Dressing13.7g19%
411g Canned Crushed Tomatoes9.6g13.3%
80g Onions1.03g1.42%
74.5g Green Sweet Peppers0.83g1.15%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.77g1.06%
Find foods rich in Fructose
Glucose22.4g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose18.8g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber65.3g
172%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
425g Canned Black Beans low Salt29.3g77%
425g Canned Cowpeas14g37%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids8.5g22.4%
411g Canned Crushed Tomatoes7.8g20.6%
113g Canned Jalapeno Peppers with Liquids2.94g7.73%
80g Onions1.36g3.58%
74.5g Green Sweet Peppers1.27g3.33%
0.78g Garlic Powder0.07g0.18%
Find foods rich in Fiber
Protein66g
118%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
425g Canned Black Beans low Salt25.6g45.8%
425g Canned Cowpeas20g36%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids9.73g17.4%
411g Canned Crushed Tomatoes6.74g12%
113g Canned Jalapeno Peppers with Liquids1.04g1.86%
235g Commercial Italian Salad Dressing0.96g1.72%
80g Onions0.88g1.57%
74.5g Green Sweet Peppers0.64g1.14%
0.78g Garlic Powder0.13g0.23%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium470mg
47%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
425g Canned Black Beans low Salt149mg15%
411g Canned Crushed Tomatoes140mg14%
425g Canned Cowpeas85mg8.5%
235g Commercial Italian Salad Dressing30.6mg3.06%
113g Canned Jalapeno Peppers with Liquids26mg2.6%
80g Onions18.4mg1.84%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids12.8mg1.28%
74.5g Green Sweet Peppers7.45mg0.75%
0.78g Garlic Powder0.62mg0.062%
1.5g Salt0.36mg0.036%
Find foods rich in Calcium
Copper2.5mg
278%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
425g Canned Black Beans low Salt0.82mg91%
411g Canned Crushed Tomatoes0.75mg83.6%
425g Canned Cowpeas0.5mg55.3%
113g Canned Jalapeno Peppers with Liquids0.16mg18.3%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.14mg15.6%
74.5g Green Sweet Peppers0.049mg5.46%
235g Commercial Italian Salad Dressing0.045mg4.96%
80g Onions0.031mg3.47%
0.78g Garlic Powder0.004mg0.46%
1.5g Salt0mg0.05%
Find foods rich in Copper
Fluoride2.4μg
0.06%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Minμg - Maxμg
Foods contribution to Fluoride
Amount and nameFluorideTarget
74.5g Green Sweet Peppers1.5μg0.037%
Find foods rich in Fluoride
Iron22mg
274%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
425g Canned Black Beans low Salt8.08mg101%
411g Canned Crushed Tomatoes5.34mg66.8%
425g Canned Cowpeas4.12mg51.5%
113g Canned Jalapeno Peppers with Liquids2.12mg26.6%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids1.15mg14.3%
235g Commercial Italian Salad Dressing0.61mg7.64%
74.5g Green Sweet Peppers0.25mg3.17%
80g Onions0.17mg2.1%
0.78g Garlic Powder0.044mg0.55%
1.5g Salt0.005mg0.062%
Find foods rich in Iron
Magnesium450mg
107%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
425g Canned Black Beans low Salt149mg35.4%
425g Canned Cowpeas119mg28.3%
411g Canned Crushed Tomatoes82.2mg19.6%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids55.3mg13%
113g Canned Jalapeno Peppers with Liquids17mg4.04%
235g Commercial Italian Salad Dressing11.8mg2.8%
80g Onions8mg1.9%
74.5g Green Sweet Peppers7.45mg1.77%
0.78g Garlic Powder0.6mg0.14%
Find foods rich in Magnesium
Manganese3.63mg
158%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
425g Canned Cowpeas1.2mg52.3%
425g Canned Black Beans low Salt0.99mg43%
411g Canned Crushed Tomatoes0.75mg32.7%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids0.28mg12.4%
113g Canned Jalapeno Peppers with Liquids0.13mg5.6%
80g Onions0.1mg4.5%
74.5g Green Sweet Peppers0.091mg3.95%
235g Commercial Italian Salad Dressing0.073mg3.17%
0.78g Garlic Powder0.008mg0.33%
1.5g Salt0.002mg0.065%
Find foods rich in Manganese
Molybdenum0μg
0%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
Find foods rich in Molybdenum
Phosphorus1180mg
169%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
425g Canned Black Beans low Salt459mg65.6%
425g Canned Cowpeas298mg42.5%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids196mg28%
411g Canned Crushed Tomatoes132mg18.8%
235g Commercial Italian Salad Dressing35.3mg5.04%
80g Onions23mg3.3%
113g Canned Jalapeno Peppers with Liquids20.3mg2.9%
74.5g Green Sweet Peppers15mg2.13%
0.78g Garlic Powder3.23mg0.46%
Find foods rich in Phosphorus
Potassium4477mg
132%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
425g Canned Black Beans low Salt1309mg38.5%
411g Canned Crushed Tomatoes1204mg35.4%
425g Canned Cowpeas731mg21.5%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids561mg16.5%
113g Canned Jalapeno Peppers with Liquids218mg6.4%
235g Commercial Italian Salad Dressing197mg5.8%
74.5g Green Sweet Peppers130mg3.83%
80g Onions117mg3.44%
0.78g Garlic Powder9.3mg0.27%
Find foods rich in Potassium
Selenium26μg
47.4%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
425g Canned Cowpeas9.78μg17.8%
425g Canned Black Beans low Salt5.53μg10%
235g Commercial Italian Salad Dressing4.7μg8.55%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids2.55μg4.64%
411g Canned Crushed Tomatoes2.47μg4.5%
113g Canned Jalapeno Peppers with Liquids0.45μg0.82%
80g Onions0.4μg0.73%
0.78g Garlic Powder0.19μg0.34%
Find foods rich in Selenium
Sodium8277mg
552%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
235g Commercial Italian Salad Dressing2334mg156%
113g Canned Jalapeno Peppers with Liquids1888mg126%
425g Canned Cowpeas1245mg83%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids871mg58%
411g Canned Crushed Tomatoes764mg51%
425g Canned Black Beans low Salt587mg39%
1.5g Salt581mg38.8%
80g Onions3.2mg0.21%
74.5g Green Sweet Peppers2.24mg0.15%
0.78g Garlic Powder0.47mg0.031%
Find foods rich in Sodium
Zinc8.55mg
77.7%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
425g Canned Cowpeas2.98mg27%
425g Canned Black Beans low Salt2.3mg21%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids1.36mg12.4%
411g Canned Crushed Tomatoes1.1mg10%
113g Canned Jalapeno Peppers with Liquids0.38mg3.5%
235g Commercial Italian Salad Dressing0.16mg1.5%
80g Onions0.14mg1.24%
74.5g Green Sweet Peppers0.097mg0.88%
0.78g Garlic Powder0.023mg0.21%
Find foods rich in Zinc
Water1764g
47.7%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
411g Canned Crushed Tomatoes368g9.94%
425g Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids346g9.35%
425g Canned Cowpeas338g9.15%
425g Canned Black Beans low Salt321g8.7%
235g Commercial Italian Salad Dressing149g4.03%
113g Canned Jalapeno Peppers with Liquids100g2.7%
80g Onions71.3g1.93%
74.5g Green Sweet Peppers70g1.9%
Find foods rich in Water
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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