Vegan Calorie Counter. Nutrients in Potatoes, Garlic Powder, Onions Flakes, Paprika, Dried Oregano Spices and more.

Your food list

food nameweightkcal

PotatoesPotatoes, flesh and skin, raw375g289kcal

Garlic PowderSpices, garlic powder4.85g16kcal

Onions FlakesOnions, dehydrated flakes2.5g8.73kcal

Dried Oregano SpicesSpices, oregano, dried0.25g0.66kcal

PaprikaSpices, paprika1.15g3.24kcal

SaltSalt, table0.1g0kcal

Black PepperSpices, pepper, black0.03g0.075kcal

Total: 384g318kcal

Calories

318

kcal

Fats

0.54

grams

Carbs

grams

Protein

8.9

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

11%

88%

vitamins

Vitamin A28.6μg

3.17%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

1.15g Paprika28.3μg3.15%

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Vitamin B10.34mg

28.5%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

375g Potatoes0.3mg25.3%

4.85g Garlic Powder0.021mg1.76%

2.5g Onions Flakes0.013mg1.04%

1.15g Paprika0.004mg0.32%

0.25g Dried Oregano Spices0mg0.037%

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Vitamin B20.14mg

11%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

375g Potatoes0.12mg9.23%

1.15g Paprika0.014mg1.1%

4.85g Garlic Powder0.007mg0.53%

2.5g Onions Flakes0.003mg0.19%

0.25g Dried Oregano Spices0.001mg0.1%

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Vitamin B34.17mg

26%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

375g Potatoes3.98mg25%

1.15g Paprika0.12mg0.72%

4.85g Garlic Powder0.039mg0.24%

2.5g Onions Flakes0.025mg0.15%

0.25g Dried Oregano Spices0.012mg0.073%

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Vitamin B51.2mg

24%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

375g Potatoes1.1mg22%

4.85g Garlic Powder0.036mg0.72%

2.5g Onions Flakes0.035mg0.69%

1.15g Paprika0.029mg0.58%

0.25g Dried Oregano Spices0.002mg0.046%

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Vitamin B61.27mg

97%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

375g Potatoes1.1mg86%

4.85g Garlic Powder0.08mg6.17%

2.5g Onions Flakes0.04mg3.08%

1.15g Paprika0.025mg1.9%

0.25g Dried Oregano Spices0.003mg0.2%

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Vitamin B70μg

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

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Vitamin B964μg

16%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

375g Potatoes56.3μg14%

2.5g Onions Flakes4.15μg1.04%

4.85g Garlic Powder2.28μg0.57%

0.25g Dried Oregano Spices0.59μg0.15%

1.15g Paprika0.56μg0.14%

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Vitamin B120μg

Cobalamin

Daily targets for Vitamin B12Minμg - Maxμg

Foods contribution to Vitamin B12

Amount and nameVitamin B12Target

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Vitamin C76mg

84.2%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

375g Potatoes74mg82%

2.5g Onions Flakes1.88mg2.1%

4.85g Garlic Powder0.058mg0.065%

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Vitamin D0IU

Calciferol, cholecalciferol, ergocalciferol

Daily targets for Vitamin DMinIU - MaxIU

Foods contribution to Vitamin D

Amount and nameVitamin DTarget

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Vitamin E0.46mg

3.03%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

1.15g Paprika0.33mg2.23%

0.25g Dried Oregano Spices0.046mg0.3%

375g Potatoes0.038mg0.25%

4.85g Garlic Powder0.032mg0.22%

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Vitamin K10μg

8.45%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

375g Potatoes7.5μg6.25%

0.25g Dried Oregano Spices1.55μg1.3%

1.15g Paprika0.92μg0.77%

2.5g Onions Flakes0.095μg0.079%

0.03g Black Pepper0.049μg0.041%

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macro

Energy318kcal

11%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

375g Potatoes289kcal9.96%

4.85g Garlic Powder16kcal0.55%

2.5g Onions Flakes8.73kcal0.3%

1.15g Paprika3.24kcal0.11%

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Fat0.54g

0.56%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

375g Potatoes0.34g0.35%

1.15g Paprika0.15g0.15%

4.85g Garlic Powder0.035g0.037%

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Saturated Fat0.14g

0.43%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

375g Potatoes0.094g0.29%

1.15g Paprika0.025g0.077%

4.85g Garlic Powder0.012g0.038%

Find foods rich in Saturated Fat

Omega 30.045g

2.8%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

375g Potatoes0.038g2.34%

1.15g Paprika0.005g0.33%

0.25g Dried Oregano Spices0.002g0.097%

4.85g Garlic Powder0.001g0.036%

Find foods rich in Omega 3

Omega 60.22g

1.28%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

375g Potatoes0.12g0.71%

1.15g Paprika0.084g0.49%

4.85g Garlic Powder0.007g0.041%

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Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

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Carbohydrate72g

55.4%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

375g Potatoes65.6g50.5%

4.85g Garlic Powder3.53g2.7%

2.5g Onions Flakes2.1g1.6%

1.15g Paprika0.62g0.48%

0.25g Dried Oregano Spices0.17g0.13%

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Sugars4.26g

5.87%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Daily targets for SugarsMing - Maxg

Foods contribution to Sugars

Amount and nameSugarsTarget

375g Potatoes3.08g4.24%

2.5g Onions Flakes0.94g1.3%

1.15g Paprika0.12g0.16%

4.85g Garlic Powder0.12g0.16%

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Fructose1.07g

1.48%

≤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]

Daily targets for FructoseMing - Maxg

Foods contribution to Fructose

Amount and nameFructoseTarget

375g Potatoes0.98g1.34%

1.15g Paprika0.077g0.11%

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Glucose1.2g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

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Sucrose0.75g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

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Fiber9.06g

24%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

375g Potatoes7.88g20.7%

4.85g Garlic Powder0.44g1.15%

1.15g Paprika0.4g1.06%

2.5g Onions Flakes0.23g0.61%

0.25g Dried Oregano Spices0.11g0.28%

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Protein8.9g

16%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

375g Potatoes7.7g13.7%

4.85g Garlic Powder0.8g1.43%

2.5g Onions Flakes0.22g0.4%

1.15g Paprika0.16g0.29%

0.25g Dried Oregano Spices0.023g0.04%

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minerals

Calcium62mg

6.2%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

375g Potatoes45mg4.5%

2.5g Onions Flakes6.43mg0.64%

0.25g Dried Oregano Spices4mg0.4%

4.85g Garlic Powder3.83mg0.38%

1.15g Paprika2.63mg0.26%

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Copper0.46mg

51%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

375g Potatoes0.41mg46%

4.85g Garlic Powder0.026mg2.87%

2.5g Onions Flakes0.01mg1.16%

1.15g Paprika0.008mg0.91%

0.25g Dried Oregano Spices0.002mg0.18%

0.03g Black Pepper0mg0.044%

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Fluoride0.012μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Daily targets for FluorideMinμg - Maxμg

Foods contribution to Fluoride

Amount and nameFluorideTarget

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Iron3.7mg

46%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

375g Potatoes3.04mg38%

4.85g Garlic Powder0.27mg3.43%

1.15g Paprika0.24mg3.04%

0.25g Dried Oregano Spices0.092mg1.15%

2.5g Onions Flakes0.039mg0.48%

0.03g Black Pepper0.003mg0.036%

Find foods rich in Iron

Magnesium95mg

22.6%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

375g Potatoes86.3mg20.5%

4.85g Garlic Powder3.73mg0.89%

2.5g Onions Flakes2.3mg0.55%

1.15g Paprika2.05mg0.49%

0.25g Dried Oregano Spices0.68mg0.16%

Find foods rich in Magnesium

Manganese0.69mg

30%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

375g Potatoes0.57mg25%

4.85g Garlic Powder0.047mg2.06%

2.5g Onions Flakes0.035mg1.5%

1.15g Paprika0.018mg0.8%

0.25g Dried Oregano Spices0.012mg0.54%

0.03g Black Pepper0.004mg0.17%

Find foods rich in Manganese

Molybdenum0μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Daily targets for MolybdenumMinμg - Maxμg

Foods contribution to Molybdenum

Amount and nameMolybdenumTarget

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Phosphorus245mg

35%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

375g Potatoes214mg30.5%

4.85g Garlic Powder20mg2.87%

2.5g Onions Flakes7.58mg1.1%

1.15g Paprika3.6mg0.52%

0.25g Dried Oregano Spices0.37mg0.053%

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Potassium1722mg

50.6%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

375g Potatoes1594mg47%

4.85g Garlic Powder58mg1.7%

2.5g Onions Flakes40.6mg1.2%

1.15g Paprika26.2mg0.77%

0.25g Dried Oregano Spices3.15mg0.093%

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Selenium2.87μg

5.2%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

375g Potatoes1.5μg2.73%

4.85g Garlic Powder1.16μg2.1%

2.5g Onions Flakes0.13μg0.23%

1.15g Paprika0.072μg0.13%

Find foods rich in Selenium

Sodium65.5mg

4.37%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

0.1g Salt38.8mg2.6%

375g Potatoes22.5mg1.5%

4.85g Garlic Powder2.9mg0.19%

1.15g Paprika0.78mg0.052%

2.5g Onions Flakes0.53mg0.035%

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Zinc1.37mg

12.5%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

375g Potatoes1.13mg10.2%

4.85g Garlic Powder0.15mg1.3%

1.15g Paprika0.05mg0.45%

2.5g Onions Flakes0.047mg0.43%

0.25g Dried Oregano Spices0.007mg0.061%

Find foods rich in Zinc

Water298g

8.05%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

375g Potatoes297g8.03%

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Vegan Nutrition Tracker

Food Title

Your food list

Macros Ratio

vitamins

macro

minerals