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Food Title

0g = 0kcal

Your food list

food nameweightkcal
Water, bottled, genericWater, bottled, generic500g0kcal
Red LentilsLentils, pink or red, raw250g895kcal
GarlicGarlic, raw12g18kcal
SaltSalt, table6g0kcal
Sunflower OilOil, sunflower, linoleic, (approx. 65%)20g177kcal
Black PepperSpices, pepper, black01g2.5kcal
TamariSoy sauce made from soy (tamari)16g9.6kcal
Total: 805g1102kcal
Calories
1102
kcal
Fats
25.5
grams
Carbs
163
grams
Protein
62.3
grams

Macros Ratio

Protein Fat Carbs
22%
20%
58%

vitamins

Vitamin A7.77μg
0.86%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
250g Red Lentils7.5μg0.83%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B11.3mg
109%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
250g Red Lentils1.28mg106%
12g Garlic0.024mg2%
16g Tamari0.009mg0.79%
1g Black Pepper0.001mg0.09%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.3mg
23.4%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
250g Red Lentils0.27mg20.4%
16g Tamari0.024mg1.87%
12g Garlic0.013mg1%
1g Black Pepper0.002mg0.14%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B34.47mg
28%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
250g Red Lentils3.74mg23.4%
16g Tamari0.63mg3.95%
12g Garlic0.084mg0.53%
1g Black Pepper0.011mg0.071%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51mg
20.3%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
250g Red Lentils0.87mg17.4%
12g Garlic0.072mg1.43%
16g Tamari0.06mg1.2%
1g Black Pepper0.014mg0.28%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.2mg
92%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
250g Red Lentils1mg77.5%
12g Garlic0.15mg11.4%
16g Tamari0.032mg2.46%
1g Black Pepper0.003mg0.22%
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 B9513μg
128%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
250g Red Lentils510μg128%
16g Tamari2.88μg0.72%
12g Garlic0.36μg0.09%
1g Black Pepper0.17μg0.043%
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 C8mg
8.9%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
250g Red Lentils4.25mg4.72%
12g Garlic3.74mg4.16%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
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Vitamin E8.24mg
55%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
20g Sunflower Oil8.2mg54.8%
1g Black Pepper0.01mg0.069%
12g Garlic0.01mg0.064%
Find foods rich in Vitamin E
Vitamin K2.92μg
2.43%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
1g Black Pepper1.64μg1.36%
20g Sunflower Oil1.08μg0.9%
12g Garlic0.2μg0.17%
Find foods rich in Vitamin K

macro

Energy1102kcal
38%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
250g Red Lentils895kcal31%
20g Sunflower Oil177kcal6.1%
12g Garlic18kcal0.62%
16g Tamari9.6kcal0.33%
1g Black Pepper2.5kcal0.087%
Find foods rich in Energy
Fat25.5g
26.3%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
20g Sunflower Oil20g20.6%
250g Red Lentils5.43g5.6%
12g Garlic0.06g0.062%
1g Black Pepper0.033g0.034%
Find foods rich in Fat
Saturated Fat3.03g
9.5%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
20g Sunflower Oil2.06g6.44%
250g Red Lentils0.95g2.96%
1g Black Pepper0.014g0.044%
12g Garlic0.011g0.033%
Find foods rich in Saturated Fat
Omega 30.63g
39.4%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
250g Red Lentils0.63g39%
12g Garlic0.002g0.15%
1g Black Pepper0.002g0.095%
16g Tamari0.001g0.05%
Find foods rich in Omega 3
Omega 615.4g
91%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
20g Sunflower Oil13g77.3%
250g Red Lentils2.2g13%
12g Garlic0.027g0.16%
1g Black Pepper0.007g0.041%
16g Tamari0.006g0.037%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate163g
126%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
250g Red Lentils158g121%
12g Garlic3.97g3.05%
16g Tamari0.89g0.69%
1g Black Pepper0.64g0.49%
Find foods rich in Carbohydrate
Sugars0.4g
0.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
16g Tamari0.27g0.38%
12g Garlic0.12g0.17%
Find foods rich in Sugars
Fructose0.002g
0.003%
≤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
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Glucose0.002g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose0g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber27.6g
72.7%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
250g Red Lentils27g71%
1g Black Pepper0.25g0.67%
12g Garlic0.25g0.66%
16g Tamari0.13g0.34%
Find foods rich in Fiber
Protein62.3g
111%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
250g Red Lentils59.8g107%
16g Tamari1.7g3%
12g Garlic0.76g1.36%
1g Black Pepper0.1g0.19%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium201mg
20%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
250g Red Lentils120mg12%
500g Water, bottled, generic50mg5%
12g Garlic21.7mg2.17%
1g Black Pepper4.43mg0.44%
16g Tamari3.2mg0.32%
6g Salt1.44mg0.14%
Find foods rich in Calcium
Copper3.37mg
374%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
250g Red Lentils3.26mg362%
12g Garlic0.036mg4%
500g Water, bottled, generic0.035mg3.9%
16g Tamari0.022mg2.4%
1g Black Pepper0.013mg1.48%
6g Salt0.002mg0.2%
Find foods rich in Copper
Fluoride0.46μg
0.012%
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
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Iron19mg
240%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
250g Red Lentils18.5mg231%
16g Tamari0.38mg4.76%
12g Garlic0.2mg2.55%
1g Black Pepper0.097mg1.2%
6g Salt0.02mg0.25%
Find foods rich in Iron
Magnesium169mg
40%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
250g Red Lentils148mg35%
500g Water, bottled, generic10mg2.4%
16g Tamari6.4mg1.52%
12g Garlic3mg0.71%
1g Black Pepper1.7mg0.41%
Find foods rich in Magnesium
Manganese4.7mg
205%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
250g Red Lentils4.3mg187%
12g Garlic0.2mg8.72%
1g Black Pepper0.13mg5.54%
16g Tamari0.08mg3.47%
6g Salt0.006mg0.26%
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
Phosphorus776mg
111%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
250g Red Lentils735mg105%
16g Tamari21mg2.97%
12g Garlic18.4mg2.62%
1g Black Pepper1.58mg0.23%
Find foods rich in Phosphorus
Potassium1766mg
52%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
250g Red Lentils1670mg49%
12g Garlic48mg1.4%
16g Tamari34mg1%
1g Black Pepper13.3mg0.39%
Find foods rich in Potassium
Selenium1.9μg
3.43%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
12g Garlic1.7μg3.1%
16g Tamari0.13μg0.23%
1g Black Pepper0.049μg0.089%
Find foods rich in Selenium
Sodium3249mg
217%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
6g Salt2325mg155%
16g Tamari894mg59.6%
250g Red Lentils17.5mg1.17%
500g Water, bottled, generic10mg0.67%
12g Garlic2.04mg0.14%
Find foods rich in Sodium
Zinc9.23mg
84%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
250g Red Lentils9mg82%
12g Garlic0.14mg1.27%
16g Tamari0.069mg0.63%
1g Black Pepper0.012mg0.11%
6g Salt0.006mg0.055%
Find foods rich in Zinc
Water537g
14.5%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
500g Water, bottled, generic500g13.5%
250g Red Lentils19.6g0.53%
16g Tamari10.6g0.29%
12g Garlic7.03g0.19%
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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