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Food Title

0g = 0kcal

Your food list

food nameweightkcal
WaterBeverages, water, tap, drinking118g0kcal
PotatoesPotatoes, flesh and skin, raw107g82.4kcal
Green PeasPeas, green, raw66.7g54kcal
OnionsOnions, raw25g10kcal
Sunflower OilOil, sunflower, linoleic, (approx. 65%)9.1g80.4kcal
SpearmintSpearmint, fresh8.33g3.67kcal
SaltSalt, table0.07g0kcal
Black PepperSpices, pepper, black0.03g0.075kcal
Total: 334g231kcal
Calories
231
kcal
Fats
9.55
grams
Carbs
31.4
grams
Protein
6.36
grams

Macros Ratio

Protein Fat Carbs
11%
36%
53%

vitamins

Vitamin A42.3μg
4.7%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
66.7g Green Peas25.3μg2.8%
8.33g Spearmint17μg1.88%
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Vitamin B10.28mg
23.5%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
66.7g Green Peas0.18mg14.8%
107g Potatoes0.087mg7.22%
25g Onions0.012mg0.96%
8.33g Spearmint0.006mg0.54%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.14mg
11%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
66.7g Green Peas0.088mg6.77%
107g Potatoes0.034mg2.63%
8.33g Spearmint0.015mg1.12%
25g Onions0.007mg0.52%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B32.64mg
16.5%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
66.7g Green Peas1.4mg8.7%
107g Potatoes1.14mg7.1%
8.33g Spearmint0.079mg0.49%
25g Onions0.029mg0.18%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.44mg
8.74%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
107g Potatoes0.32mg6.3%
66.7g Green Peas0.069mg1.4%
25g Onions0.031mg0.62%
8.33g Spearmint0.021mg0.42%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.47mg
36.5%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
107g Potatoes0.32mg24.5%
66.7g Green Peas0.11mg8.67%
25g Onions0.03mg2.3%
8.33g Spearmint0.013mg1%
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 B973μg
18.2%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
66.7g Green Peas43.4μg11%
107g Potatoes16μg4%
8.33g Spearmint8.75μg2.2%
25g Onions4.75μg1.2%
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 C50.7mg
56.4%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
66.7g Green Peas26.7mg29.6%
107g Potatoes21mg23.4%
25g Onions1.85mg2.06%
8.33g Spearmint1.1mg1.23%
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 E3.84mg
25.6%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
9.1g Sunflower Oil3.74mg25%
66.7g Green Peas0.087mg0.58%
107g Potatoes0.011mg0.071%
25g Onions0.005mg0.033%
Find foods rich in Vitamin E
Vitamin K19.3μg
16%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
66.7g Green Peas16.5μg13.8%
107g Potatoes2.14μg1.8%
9.1g Sunflower Oil0.49μg0.41%
25g Onions0.1μg0.083%
0.03g Black Pepper0.049μg0.041%
Find foods rich in Vitamin K

macro

Energy231kcal
7.95%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
107g Potatoes82.4kcal2.84%
9.1g Sunflower Oil80.4kcal2.77%
66.7g Green Peas54kcal1.86%
25g Onions10kcal0.34%
8.33g Spearmint3.67kcal0.13%
Find foods rich in Energy
Fat9.55g
9.85%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
9.1g Sunflower Oil9.1g9.4%
66.7g Green Peas0.27g0.28%
107g Potatoes0.096g0.099%
8.33g Spearmint0.061g0.063%
Find foods rich in Fat
Saturated Fat1.04g
3.24%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
9.1g Sunflower Oil0.94g2.93%
66.7g Green Peas0.047g0.15%
107g Potatoes0.027g0.084%
8.33g Spearmint0.016g0.05%
25g Onions0.011g0.033%
Find foods rich in Saturated Fat
Omega 30.063g
3.95%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
8.33g Spearmint0.028g1.76%
66.7g Green Peas0.023g1.46%
107g Potatoes0.011g0.67%
25g Onions0.001g0.063%
Find foods rich in Omega 3
Omega 66.12g
36%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
9.1g Sunflower Oil5.98g35%
66.7g Green Peas0.1g0.6%
107g Potatoes0.034g0.2%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate31.4g
24%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
107g Potatoes18.7g14.4%
66.7g Green Peas9.64g7.4%
25g Onions2.34g1.8%
8.33g Spearmint0.7g0.54%
Find foods rich in Carbohydrate
Sugars5.7g
7.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
66.7g Green Peas3.8g5.2%
25g Onions1.06g1.46%
107g Potatoes0.88g1.2%
Find foods rich in Sugars
Fructose0.86g
1.2%
≤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
25g Onions0.32g0.44%
107g Potatoes0.28g0.38%
66.7g Green Peas0.26g0.36%
Find foods rich in Fructose
Glucose0.9g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose3.76g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber7.05g
18.5%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
66.7g Green Peas3.8g10%
107g Potatoes2.25g5.9%
8.33g Spearmint0.57g1.5%
25g Onions0.43g1.1%
Find foods rich in Fiber
Protein6.36g
11.4%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
66.7g Green Peas3.6g6.46%
107g Potatoes2.2g3.9%
25g Onions0.28g0.49%
8.33g Spearmint0.27g0.49%
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minerals

Calcium55.5mg
5.55%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
66.7g Green Peas16.7mg1.67%
8.33g Spearmint16.6mg1.66%
107g Potatoes13mg1.3%
25g Onions5.75mg0.58%
118g Water3.54mg0.35%
Find foods rich in Calcium
Copper0.28mg
30.8%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
107g Potatoes0.12mg13%
66.7g Green Peas0.12mg13%
8.33g Spearmint0.02mg2.22%
118g Water0.012mg1.3%
25g Onions0.01mg1.1%
0.03g Black Pepper0mg0.044%
Find foods rich in Copper
Fluoride84.3μg
2.1%
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
118g Water84μg2.1%
Find foods rich in Fluoride
Iron2.9mg
36%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
8.33g Spearmint0.99mg12.4%
66.7g Green Peas0.98mg12.3%
107g Potatoes0.87mg11%
25g Onions0.053mg0.66%
0.03g Black Pepper0.003mg0.036%
Find foods rich in Iron
Magnesium55.6mg
13.2%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
107g Potatoes24.6mg5.86%
66.7g Green Peas22mg5.24%
8.33g Spearmint5.25mg1.25%
25g Onions2.5mg0.6%
118g Water1.18mg0.28%
Find foods rich in Magnesium
Manganese0.57mg
24.6%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
66.7g Green Peas0.27mg12%
107g Potatoes0.16mg7.1%
8.33g Spearmint0.093mg4.05%
25g Onions0.032mg1.4%
0.03g Black Pepper0.004mg0.17%
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
Phosphorus145mg
20.8%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
66.7g Green Peas72mg10.3%
107g Potatoes61mg8.7%
25g Onions7.25mg1.04%
8.33g Spearmint5mg0.71%
Find foods rich in Phosphorus
Potassium693mg
20.4%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
107g Potatoes455mg13.4%
66.7g Green Peas163mg4.8%
8.33g Spearmint38mg1.12%
25g Onions36.5mg1.07%
Find foods rich in Potassium
Selenium1.76μg
3.2%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
66.7g Green Peas1.2μg2.2%
107g Potatoes0.43μg0.78%
25g Onions0.13μg0.23%
Find foods rich in Selenium
Sodium45mg
3%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.07g Salt27mg1.8%
107g Potatoes6.4mg0.43%
118g Water4.7mg0.31%
66.7g Green Peas3.34mg0.22%
8.33g Spearmint2.5mg0.17%
25g Onions1mg0.067%
Find foods rich in Sodium
Zinc1.3mg
11.8%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
66.7g Green Peas0.83mg7.5%
107g Potatoes0.32mg2.9%
8.33g Spearmint0.091mg0.83%
25g Onions0.043mg0.39%
118g Water0.012mg0.11%
Find foods rich in Zinc
Water285g
7.7%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
118g Water118g3.2%
107g Potatoes84.8g2.3%
66.7g Green Peas52.6g1.42%
25g Onions22.3g0.6%
8.33g Spearmint7.13g0.19%
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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