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Food Title

0g = 0kcal

Your food list

food nameweightkcal
PotatoesPotatoes, flesh and skin, raw213g164kcal
Cashew NutsNuts, cashew nuts, raw12.5g69kcal
SoymilkSoymilk, original and vanilla, unfortified60.8g33kcal
Cider VinegarVinegar, cider2.5g0.53kcal
Garlic PowderSpices, garlic powder0.78g2.6kcal
Onion PowderSpices, onion powder1.2g4.1kcal
White PepperSpices, pepper, white0.3g0.89kcal
Olive OilOil, olive, salad or cooking3.38g30kcal
SaltSalt, table0.75g0kcal
Total: 295g304kcal
Calories
304
kcal
Fats
10
grams
Carbs
46.6
grams
Protein
8.9
grams

Macros Ratio

Protein Fat Carbs
11%
29%
60%

vitamins

Vitamin A0μg
0%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.27mg
22.6%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
213g Potatoes0.17mg14.4%
12.5g Cashew Nuts0.053mg4.4%
60.8g Soymilk0.036mg3.04%
1.2g Onion Powder0.005mg0.46%
0.78g Garlic Powder0.003mg0.28%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.12mg
9.2%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
213g Potatoes0.068mg5.24%
60.8g Soymilk0.042mg3.23%
12.5g Cashew Nuts0.007mg0.56%
0.78g Garlic Powder0.001mg0.085%
1.2g Onion Powder0.001mg0.074%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B32.7mg
17%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
213g Potatoes2.26mg14%
60.8g Soymilk0.31mg1.95%
12.5g Cashew Nuts0.13mg0.83%
0.78g Garlic Powder0.006mg0.039%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.98mg
19.6%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
213g Potatoes0.63mg12.6%
60.8g Soymilk0.23mg4.54%
12.5g Cashew Nuts0.11mg2.16%
1.2g Onion Powder0.009mg0.18%
0.78g Garlic Powder0.006mg0.12%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.76mg
58%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
213g Potatoes0.63mg49%
12.5g Cashew Nuts0.052mg4%
60.8g Soymilk0.047mg3.6%
0.78g Garlic Powder0.013mg0.99%
1.2g Onion Powder0.009mg0.66%
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 B947μg
11.8%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
213g Potatoes32μg8%
60.8g Soymilk11μg2.74%
12.5g Cashew Nuts3.13μg0.78%
1.2g Onion Powder0.77μg0.19%
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 C42.4mg
47%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
213g Potatoes42mg46.6%
1.2g Onion Powder0.28mg0.31%
0.3g White Pepper0.063mg0.07%
12.5g Cashew Nuts0.063mg0.069%
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 E0.69mg
4.63%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
3.38g Olive Oil0.49mg3.23%
12.5g Cashew Nuts0.11mg0.75%
60.8g Soymilk0.067mg0.45%
213g Potatoes0.021mg0.14%
0.78g Garlic Powder0.005mg0.035%
Find foods rich in Vitamin E
Vitamin K12.4μg
10.4%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
12.5g Cashew Nuts4.26μg3.55%
213g Potatoes4.26μg3.55%
3.38g Olive Oil2.03μg1.7%
60.8g Soymilk1.82μg1.5%
1.2g Onion Powder0.049μg0.041%
Find foods rich in Vitamin K

macro

Energy304kcal
10.5%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
213g Potatoes164kcal5.66%
12.5g Cashew Nuts69kcal2.4%
60.8g Soymilk33kcal1.13%
3.38g Olive Oil30kcal1.03%
1.2g Onion Powder4.1kcal0.14%
0.78g Garlic Powder2.6kcal0.089%
0.3g White Pepper0.89kcal0.031%
Find foods rich in Energy
Fat10g
10.5%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
12.5g Cashew Nuts5.5g5.65%
3.38g Olive Oil3.38g3.5%
60.8g Soymilk1.06g1.1%
213g Potatoes0.19g0.2%
Find foods rich in Fat
Saturated Fat1.62g
5.07%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
12.5g Cashew Nuts0.97g3.04%
3.38g Olive Oil0.47g1.46%
60.8g Soymilk0.12g0.39%
213g Potatoes0.053g0.17%
Find foods rich in Saturated Fat
Omega 30.1g
6.3%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
60.8g Soymilk0.046g2.85%
3.38g Olive Oil0.026g1.6%
213g Potatoes0.021g1.33%
12.5g Cashew Nuts0.008g0.48%
Find foods rich in Omega 3
Omega 61.73g
10%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
12.5g Cashew Nuts0.97g5.72%
60.8g Soymilk0.36g2.1%
3.38g Olive Oil0.33g1.94%
213g Potatoes0.068g0.4%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate46.6g
36%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
213g Potatoes37.3g28.7%
60.8g Soymilk3.8g2.94%
12.5g Cashew Nuts3.77g2.9%
1.2g Onion Powder0.95g0.73%
0.78g Garlic Powder0.57g0.44%
0.3g White Pepper0.21g0.16%
Find foods rich in Carbohydrate
Sugars5g
6.92%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
60.8g Soymilk2.43g3.35%
213g Potatoes1.75g2.4%
12.5g Cashew Nuts0.74g1%
1.2g Onion Powder0.08g0.11%
Find foods rich in Sugars
Fructose0.59g
0.81%
≤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
213g Potatoes0.55g0.76%
Find foods rich in Fructose
Glucose0.68g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose1.15g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber5.6g
14.7%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
213g Potatoes4.47g11.8%
12.5g Cashew Nuts0.41g1.1%
60.8g Soymilk0.36g0.96%
1.2g Onion Powder0.18g0.48%
0.3g White Pepper0.079g0.21%
0.78g Garlic Powder0.07g0.18%
Find foods rich in Fiber
Protein8.9g
16%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
213g Potatoes4.37g7.8%
12.5g Cashew Nuts2.28g4.07%
60.8g Soymilk2g3.55%
0.78g Garlic Powder0.13g0.23%
1.2g Onion Powder0.12g0.22%
0.3g White Pepper0.031g0.056%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium51.8mg
5.18%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
213g Potatoes25.6mg2.56%
60.8g Soymilk15mg1.52%
12.5g Cashew Nuts4.63mg0.46%
1.2g Onion Powder4.6mg0.46%
0.3g White Pepper0.8mg0.08%
0.78g Garlic Powder0.62mg0.062%
Find foods rich in Calcium
Copper0.6mg
66.8%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
12.5g Cashew Nuts0.27mg30.5%
213g Potatoes0.23mg26%
60.8g Soymilk0.078mg8.65%
1.2g Onion Powder0.007mg0.79%
0.78g Garlic Powder0.004mg0.46%
0.3g White Pepper0.003mg0.3%
Find foods rich in Copper
Fluoride0.015μg
0%
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
Find foods rich in Fluoride
Iron3.1mg
39%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
213g Potatoes1.73mg21.6%
12.5g Cashew Nuts0.84mg10.4%
60.8g Soymilk0.39mg4.86%
1.2g Onion Powder0.047mg0.59%
0.78g Garlic Powder0.044mg0.55%
0.3g White Pepper0.043mg0.54%
3.38g Olive Oil0.019mg0.24%
2.5g Cider Vinegar0.005mg0.063%
0.75g Salt0.002mg0.031%
Find foods rich in Iron
Magnesium103mg
24.5%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
213g Potatoes49mg11.7%
12.5g Cashew Nuts36.5mg8.7%
60.8g Soymilk15mg3.6%
1.2g Onion Powder1.36mg0.32%
0.78g Garlic Powder0.6mg0.14%
0.3g White Pepper0.27mg0.064%
Find foods rich in Magnesium
Manganese0.71mg
31%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
213g Potatoes0.33mg14%
12.5g Cashew Nuts0.21mg9%
60.8g Soymilk0.14mg5.9%
1.2g Onion Powder0.016mg0.68%
0.3g White Pepper0.013mg0.56%
0.78g Garlic Powder0.008mg0.33%
2.5g Cider Vinegar0.006mg0.27%
0.75g Salt0.001mg0.033%
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
Phosphorus235mg
33.6%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
213g Potatoes121mg17.3%
12.5g Cashew Nuts74mg10.6%
60.8g Soymilk31.6mg4.5%
1.2g Onion Powder3.86mg0.55%
0.78g Garlic Powder3.23mg0.46%
0.3g White Pepper0.53mg0.075%
Find foods rich in Phosphorus
Potassium1083mg
32%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
213g Potatoes905mg26.6%
12.5g Cashew Nuts82.5mg2.43%
60.8g Soymilk71.7mg2.1%
1.2g Onion Powder12mg0.35%
0.78g Garlic Powder9.3mg0.27%
2.5g Cider Vinegar1.83mg0.054%
Find foods rich in Potassium
Selenium6.63μg
12%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
60.8g Soymilk2.9μg5.3%
12.5g Cashew Nuts2.5μg4.52%
213g Potatoes0.85μg1.55%
0.78g Garlic Powder0.19μg0.34%
1.2g Onion Powder0.17μg0.31%
Find foods rich in Selenium
Sodium338mg
22.5%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.75g Salt291mg19.4%
60.8g Soymilk31mg2.07%
213g Potatoes12.8mg0.85%
12.5g Cashew Nuts1.5mg0.1%
1.2g Onion Powder0.88mg0.058%
0.78g Garlic Powder0.47mg0.031%
Find foods rich in Sodium
Zinc1.5mg
13.7%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
12.5g Cashew Nuts0.72mg6.57%
213g Potatoes0.64mg5.8%
60.8g Soymilk0.073mg0.66%
1.2g Onion Powder0.049mg0.44%
0.78g Garlic Powder0.023mg0.21%
0.3g White Pepper0.003mg0.031%
Find foods rich in Zinc
Water225g
6.1%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
213g Potatoes169g4.56%
60.8g Soymilk53.5g1.45%
2.5g Cider Vinegar2.35g0.063%
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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