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Food Title

0g = 0kcal

Your food list

food nameweightkcal
OkraOkra, raw400g132kcal
GarlicGarlic, raw36g53.6kcal
Tomato PasteTomato products, canned, paste, without salt added170g139kcal
WaterBeverages, water, tap, drinking473g0kcal
SaltSalt, table18g0kcal
Black PepperSpices, pepper, black1.15g2.9kcal
Total: 1098g328kcal
Calories
328
kcal
Fats
1.78
grams
Carbs
74.6
grams
Protein
17.5
grams

Macros Ratio

Protein Fat Carbs
18%
4%
78%

vitamins

Vitamin A274μg
30.4%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
400g Okra144μg16%
170g Tomato Paste129μg14.4%
1.15g Black Pepper0.31μg0.035%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.98mg
81.3%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
400g Okra0.8mg66.7%
170g Tomato Paste0.1mg8.5%
36g Garlic0.072mg6%
1.15g Black Pepper0.001mg0.1%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.54mg
41.7%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
170g Tomato Paste0.26mg20%
400g Okra0.24mg18.5%
36g Garlic0.04mg3.05%
1.15g Black Pepper0.002mg0.16%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B39.5mg
59.3%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
170g Tomato Paste5.23mg32.7%
400g Okra4mg25%
36g Garlic0.25mg1.58%
1.15g Black Pepper0.013mg0.082%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.45mg
29%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
400g Okra0.98mg19.6%
170g Tomato Paste0.24mg4.83%
36g Garlic0.21mg4.3%
1.15g Black Pepper0.016mg0.32%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.68mg
129%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
400g Okra0.86mg66%
36g Garlic0.44mg34%
170g Tomato Paste0.37mg28.2%
1.15g Black Pepper0.003mg0.26%
Find foods rich in Vitamin B6
Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
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Vitamin B9262μg
65.4%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
400g Okra240μg60%
170g Tomato Paste20.4μg5.1%
36g Garlic1.08μg0.27%
1.15g Black Pepper0.2μg0.049%
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 C140mg
156%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
400g Okra92mg102%
170g Tomato Paste37.2mg41.4%
36g Garlic11.2mg12.5%
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 E8.43mg
56.2%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
170g Tomato Paste7.3mg48.7%
400g Okra1.08mg7.2%
36g Garlic0.029mg0.19%
1.15g Black Pepper0.012mg0.08%
Find foods rich in Vitamin E
Vitamin K147μg
123%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
400g Okra125μg104%
170g Tomato Paste19.4μg16%
1.15g Black Pepper1.9μg1.57%
36g Garlic0.61μg0.51%
Find foods rich in Vitamin K

macro

Energy328kcal
11.3%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
170g Tomato Paste139kcal4.8%
400g Okra132kcal4.55%
36g Garlic53.6kcal1.85%
1.15g Black Pepper2.9kcal0.1%
Find foods rich in Energy
Fat1.78g
1.83%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
170g Tomato Paste0.8g0.82%
400g Okra0.76g0.78%
36g Garlic0.18g0.19%
1.15g Black Pepper0.037g0.039%
Find foods rich in Fat
Saturated Fat0.32g
1%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
170g Tomato Paste0.17g0.53%
400g Okra0.1g0.33%
36g Garlic0.032g0.1%
1.15g Black Pepper0.016g0.05%
Find foods rich in Saturated Fat
Omega 30.025g
1.55%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
170g Tomato Paste0.012g0.74%
36g Garlic0.007g0.45%
400g Okra0.004g0.25%
1.15g Black Pepper0.002g0.11%
Find foods rich in Omega 3
Omega 60.45g
2.66%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
170g Tomato Paste0.26g1.52%
400g Okra0.1g0.61%
36g Garlic0.082g0.48%
1.15g Black Pepper0.008g0.047%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate74.6g
57.4%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
170g Tomato Paste32g24.7%
400g Okra30g23%
36g Garlic12g9.16%
1.15g Black Pepper0.74g0.57%
Find foods rich in Carbohydrate
Sugars27g
37.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
170g Tomato Paste20.7g28.6%
400g Okra5.9g8.17%
36g Garlic0.36g0.5%
Find foods rich in Sugars
Fructose12.2g
17%
≤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
170g Tomato Paste9.95g13.7%
400g Okra2.28g3.14%
Find foods rich in Fructose
Glucose11g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose2.9g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber21g
54.8%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
400g Okra13g33.7%
170g Tomato Paste6.97g18.3%
36g Garlic0.76g2%
1.15g Black Pepper0.29g0.77%
Find foods rich in Fiber
Protein17.5g
31.2%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
400g Okra7.7g13.8%
170g Tomato Paste7.34g13%
36g Garlic2.3g4.1%
1.15g Black Pepper0.12g0.21%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium478mg
47.8%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
400g Okra328mg33%
36g Garlic65mg6.5%
170g Tomato Paste61.2mg6.12%
473g Water14mg1.4%
1.15g Black Pepper5.1mg0.51%
18g Salt4.32mg0.43%
Find foods rich in Calcium
Copper1.23mg
137%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
170g Tomato Paste0.62mg69%
400g Okra0.44mg48.4%
36g Garlic0.11mg12%
473g Water0.047mg5.26%
1.15g Black Pepper0.015mg1.7%
18g Salt0.005mg0.6%
Find foods rich in Copper
Fluoride338μg
8.44%
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
473g Water337μg8.4%
Find foods rich in Fluoride
Iron8.33mg
104%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
170g Tomato Paste5.07mg63.3%
400g Okra2.48mg31%
36g Garlic0.61mg7.65%
1.15g Black Pepper0.11mg1.4%
18g Salt0.059mg0.74%
Find foods rich in Iron
Magnesium315mg
75%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
400g Okra228mg54.3%
170g Tomato Paste71.4mg17%
36g Garlic9mg2.14%
473g Water4.73mg1.13%
1.15g Black Pepper1.97mg0.47%
18g Salt0.18mg0.043%
Find foods rich in Magnesium
Manganese4.43mg
193%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
400g Okra3.15mg137%
36g Garlic0.6mg26%
170g Tomato Paste0.51mg22.3%
1.15g Black Pepper0.15mg6.38%
18g Salt0.018mg0.78%
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
Phosphorus442mg
63%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
400g Okra244mg35%
170g Tomato Paste141mg20%
36g Garlic55mg7.87%
1.15g Black Pepper1.8mg0.26%
Find foods rich in Phosphorus
Potassium3081mg
91%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
170g Tomato Paste1724mg50.7%
400g Okra1196mg35%
36g Garlic144mg4.25%
1.15g Black Pepper15.3mg0.45%
18g Salt1.44mg0.042%
Find foods rich in Potassium
Selenium17μg
31%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
170g Tomato Paste9μg16.4%
36g Garlic5.1μg9.3%
400g Okra2.8μg5.1%
1.15g Black Pepper0.056μg0.1%
18g Salt0.018μg0.033%
Find foods rich in Selenium
Sodium7130mg
475%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
18g Salt6976mg465%
170g Tomato Paste100mg6.7%
400g Okra28mg1.87%
473g Water19mg1.26%
36g Garlic6.12mg0.41%
Find foods rich in Sodium
Zinc3.9mg
35.3%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
400g Okra2.32mg21%
170g Tomato Paste1.07mg9.74%
36g Garlic0.42mg3.8%
473g Water0.047mg0.43%
18g Salt0.018mg0.16%
1.15g Black Pepper0.014mg0.12%
Find foods rich in Zinc
Water977g
26.4%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
473g Water473g12.8%
400g Okra358g9.7%
170g Tomato Paste125g3.38%
36g Garlic21g0.57%
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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