Vegan Calorie Counter. Nutrients in Water, Red Lentils, Tomatoes, Onions, Frozen Spinach and more.

Your food list

food nameweightkcal

Red LentilsLentils, pink or red, raw192g687kcal

PotatoesPotatoes, flesh and skin, raw150g116kcal

TomatoesTomatoes, red, ripe, raw, year round average180g32.4kcal

Frozen SpinachSpinach, frozen, chopped or leaf, unprepared156g45.2kcal

OnionsOnions, raw160g64kcal

CarrotsCarrots, raw128g52.5kcal

Coriander LeavesCoriander (cilantro) leaves, raw16g3.68kcal

Cumin SeedSpices, cumin seed4.2g15.8kcal

Garlic PowderSpices, garlic powder1.55g5.13kcal

Ground GingerSpices, ginger, ground0.9g3kcal

Green Hot Chili PeppersPeppers, hot chili, green, raw45g18kcal

Ground TurmericSpices, turmeric, ground1g3.12kcal

Chili PowderSpices, chili powder0.9g2.54kcal

Cumin SeedSpices, cumin seed0.7g2.63kcal

Coriander SeedSpices, coriander seed3.6g10.7kcal

Sunflower OilOil, sunflower, linoleic, (approx. 65%)54.5g482kcal

SaltSalt, table0.4g0kcal

WaterBeverages, water, tap, drinking710g0kcal

Total: 1805g1543kcal

Calories

1543

kcal

Fats

62.6

grams

Carbs

200

grams

Protein

62.3

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

15%

35%

50%

vitamins

Vitamin A2161μg

240%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

128g Carrots1069μg119%

156g Frozen Spinach914μg102%

180g Tomatoes75.6μg8.4%

16g Coriander Leaves54μg6%

45g Green Hot Chili Peppers26.6μg2.95%

0.9g Chili Powder13.3μg1.5%

192g Red Lentils5.76μg0.64%

4.9g Cumin Seed3.14μg0.35%

Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B11.57mg

131%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

192g Red Lentils0.98mg81.6%

156g Frozen Spinach0.15mg12.2%

150g Potatoes0.12mg10%

128g Carrots0.084mg7.04%

160g Onions0.074mg6.13%

180g Tomatoes0.067mg5.55%

45g Green Hot Chili Peppers0.041mg3.38%

4.9g Cumin Seed0.031mg2.56%

16g Coriander Leaves0.011mg0.89%

3.6g Coriander Seed0.009mg0.72%

1.55g Garlic Powder0.007mg0.56%

0.9g Chili Powder0.002mg0.19%

1g Ground Turmeric0.001mg0.048%

0.9g Ground Ginger0mg0.035%

Find foods rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B20.86mg

66%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

156g Frozen Spinach0.35mg27%

192g Red Lentils0.2mg15.7%

128g Carrots0.074mg5.7%

150g Potatoes0.048mg3.7%

160g Onions0.043mg3.32%

45g Green Hot Chili Peppers0.041mg3.1%

180g Tomatoes0.034mg2.63%

16g Coriander Leaves0.026mg2%

4.9g Cumin Seed0.016mg1.23%

3.6g Coriander Seed0.01mg0.8%

0.9g Chili Powder0.008mg0.65%

1.55g Garlic Powder0.002mg0.17%

0.9g Ground Ginger0.002mg0.12%

1g Ground Turmeric0.002mg0.12%

Find foods rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B38.9mg

55.6%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

192g Red Lentils2.87mg18%

150g Potatoes1.6mg9.95%

128g Carrots1.26mg7.86%

180g Tomatoes1.07mg6.7%

156g Frozen Spinach0.79mg4.94%

45g Green Hot Chili Peppers0.43mg2.67%

4.9g Cumin Seed0.22mg1.4%

160g Onions0.19mg1.16%

16g Coriander Leaves0.18mg1.1%

0.9g Chili Powder0.1mg0.65%

0.9g Ground Ginger0.087mg0.54%

3.6g Coriander Seed0.077mg0.48%

1g Ground Turmeric0.014mg0.084%

1.55g Garlic Powder0.012mg0.077%

Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.1mg

42.2%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

192g Red Lentils0.67mg13.4%

150g Potatoes0.44mg8.85%

128g Carrots0.35mg7%

160g Onions0.2mg3.94%

180g Tomatoes0.16mg3.2%

156g Frozen Spinach0.15mg2.93%

16g Coriander Leaves0.091mg1.82%

45g Green Hot Chili Peppers0.027mg0.55%

1.55g Garlic Powder0.012mg0.23%

0.9g Chili Powder0.008mg0.16%

1g Ground Turmeric0.005mg0.11%

0.9g Ground Ginger0.004mg0.086%

Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.22mg

171%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

192g Red Lentils0.77mg59.5%

150g Potatoes0.45mg34.4%

156g Frozen Spinach0.27mg20.6%

160g Onions0.19mg14.8%

128g Carrots0.18mg13.6%

180g Tomatoes0.14mg11%

45g Green Hot Chili Peppers0.13mg9.62%

1.55g Garlic Powder0.026mg1.97%

16g Coriander Leaves0.024mg1.83%

4.9g Cumin Seed0.021mg1.64%

0.9g Chili Powder0.019mg1.45%

0.9g Ground Ginger0.006mg0.43%

1g Ground Turmeric0.001mg0.082%

Find foods rich in Vitamin B6

Vitamin B73.7μg

12.3%

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

128g Carrots2.84μg9.47%

180g Tomatoes0.84μg2.8%

Find foods rich in Vitamin B7

Vitamin B9744μg

186%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

192g Red Lentils392μg98%

156g Frozen Spinach226μg56.6%

160g Onions30.4μg7.6%

180g Tomatoes27μg6.75%

128g Carrots24.3μg6.1%

150g Potatoes22.5μg5.63%

45g Green Hot Chili Peppers10.4μg2.6%

16g Coriander Leaves9.9μg2.48%

1.55g Garlic Powder0.73μg0.18%

4.9g Cumin Seed0.49μg0.12%

0.9g Chili Powder0.25μg0.063%

1g Ground Turmeric0.2μg0.05%

Find foods rich in Vitamin B9

Vitamin B120μg

Cobalamin

Daily targets for Vitamin B12Minμg - Maxμg

Foods contribution to Vitamin B12

Amount and nameVitamin B12Target

Find foods rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C200mg

222%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

45g Green Hot Chili Peppers109mg121%

150g Potatoes29.6mg33%

180g Tomatoes24.7mg27.4%

160g Onions12mg13%

156g Frozen Spinach8.6mg9.53%

128g Carrots7.55mg8.4%

16g Coriander Leaves4.32mg4.8%

192g Red Lentils3.26mg3.63%

3.6g Coriander Seed0.76mg0.84%

4.9g Cumin Seed0.38mg0.42%

Find foods rich in Vitamin C

Vitamin D0IU

Calciferol, cholecalciferol, ergocalciferol

Daily targets for Vitamin DMinIU - MaxIU

Foods contribution to Vitamin D

Amount and nameVitamin DTarget

Find foods rich in Vitamin D Buy Vegan Vitamin D

Vitamin E30mg

200%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

54.5g Sunflower Oil22.4mg149%

156g Frozen Spinach4.52mg30%

180g Tomatoes0.97mg6.48%

128g Carrots0.84mg5.63%

16g Coriander Leaves0.4mg2.67%

0.9g Chili Powder0.34mg2.3%

45g Green Hot Chili Peppers0.31mg2.07%

4.9g Cumin Seed0.16mg1.1%

1g Ground Turmeric0.044mg0.3%

160g Onions0.032mg0.21%

150g Potatoes0.015mg0.1%

1.55g Garlic Powder0.01mg0.069%

Find foods rich in Vitamin E

Vitamin K675μg

563%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

156g Frozen Spinach580μg484%

16g Coriander Leaves49.6μg41.3%

128g Carrots17μg14%

180g Tomatoes14.2μg12%

45g Green Hot Chili Peppers6.44μg5.36%

150g Potatoes3μg2.5%

54.5g Sunflower Oil2.94μg2.45%

0.9g Chili Powder0.95μg0.79%

160g Onions0.64μg0.53%

4.9g Cumin Seed0.26μg0.22%

1g Ground Turmeric0.13μg0.11%

Find foods rich in Vitamin K

macro

Energy1543kcal

53.2%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

192g Red Lentils687kcal23.7%

54.5g Sunflower Oil482kcal16.6%

150g Potatoes116kcal4%

160g Onions64kcal2.2%

128g Carrots52.5kcal1.8%

156g Frozen Spinach45.2kcal1.56%

180g Tomatoes32.4kcal1.1%

4.9g Cumin Seed18.4kcal0.63%

45g Green Hot Chili Peppers18kcal0.62%

3.6g Coriander Seed10.7kcal0.37%

1.55g Garlic Powder5.13kcal0.18%

16g Coriander Leaves3.68kcal0.13%

1g Ground Turmeric3.12kcal0.11%

0.9g Ground Ginger3kcal0.1%

0.9g Chili Powder2.54kcal0.088%

Find foods rich in Energy

Fat62.6g

64.6%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

54.5g Sunflower Oil54.5g56%

192g Red Lentils4.17g4.3%

4.9g Cumin Seed1.1g1.12%

156g Frozen Spinach0.89g0.92%

3.6g Coriander Seed0.64g0.66%

180g Tomatoes0.36g0.37%

128g Carrots0.31g0.32%

160g Onions0.16g0.16%

150g Potatoes0.14g0.14%

0.9g Chili Powder0.13g0.13%

45g Green Hot Chili Peppers0.09g0.093%

16g Coriander Leaves0.083g0.086%

0.9g Ground Ginger0.038g0.039%

1g Ground Turmeric0.033g0.034%

Find foods rich in Fat

Saturated Fat6.8g

21.2%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

54.5g Sunflower Oil5.6g17.5%

192g Red Lentils0.73g2.27%

4.9g Cumin Seed0.075g0.24%

160g Onions0.067g0.21%

156g Frozen Spinach0.064g0.2%

180g Tomatoes0.05g0.16%

128g Carrots0.041g0.13%

150g Potatoes0.038g0.12%

3.6g Coriander Seed0.036g0.11%

0.9g Ground Ginger0.023g0.073%

0.9g Chili Powder0.022g0.069%

1g Ground Turmeric0.018g0.057%

Find foods rich in Saturated Fat

Omega 30.66g

41%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

192g Red Lentils0.48g30%

156g Frozen Spinach0.13g8%

150g Potatoes0.015g0.94%

4.9g Cumin Seed0.009g0.54%

160g Onions0.006g0.4%

180g Tomatoes0.005g0.34%

0.9g Chili Powder0.005g0.3%

128g Carrots0.003g0.16%

45g Green Hot Chili Peppers0.002g0.14%

0.9g Ground Ginger0.002g0.13%

1g Ground Turmeric0.001g0.053%

Find foods rich in Omega 3

Omega 638g

225%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

54.5g Sunflower Oil36g211%

192g Red Lentils1.7g10%

4.9g Cumin Seed0.15g0.89%

180g Tomatoes0.14g0.85%

128g Carrots0.13g0.75%

0.9g Chili Powder0.067g0.4%

3.6g Coriander Seed0.063g0.37%

150g Potatoes0.048g0.28%

45g Green Hot Chili Peppers0.047g0.28%

160g Onions0.021g0.12%

1g Ground Turmeric0.007g0.04%

16g Coriander Leaves0.006g0.038%

0.9g Ground Ginger0.006g0.037%

Find foods rich in Omega 6

Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

Find foods rich in Cholesterol

Carbohydrate200g

154%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

192g Red Lentils121g93%

150g Potatoes26.2g20%

160g Onions15g11.5%

128g Carrots12.3g9.43%

180g Tomatoes7g5.4%

156g Frozen Spinach6.57g5.05%

45g Green Hot Chili Peppers4.26g3.27%

4.9g Cumin Seed2.17g1.67%

3.6g Coriander Seed1.98g1.52%

1.55g Garlic Powder1.13g0.87%

1g Ground Turmeric0.67g0.52%

0.9g Ground Ginger0.64g0.5%

16g Coriander Leaves0.59g0.45%

0.9g Chili Powder0.45g0.34%

Find foods rich in Carbohydrate

Sugars22.5g

31%

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

160g Onions6.8g9.36%

128g Carrots6.07g8.37%

180g Tomatoes4.73g6.53%

45g Green Hot Chili Peppers2.3g3.17%

150g Potatoes1.23g1.7%

156g Frozen Spinach1g1.4%

16g Coriander Leaves0.14g0.19%

4.9g Cumin Seed0.11g0.15%

0.9g Chili Powder0.065g0.089%

1.55g Garlic Powder0.038g0.052%

1g Ground Turmeric0.032g0.044%

0.9g Ground Ginger0.031g0.042%

Find foods rich in Sugars

Fructose5.97g

8.23%

≤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

180g Tomatoes2.47g3.4%

160g Onions2.06g2.85%

128g Carrots0.7g0.97%

150g Potatoes0.39g0.54%

156g Frozen Spinach0.28g0.39%

0.9g Chili Powder0.039g0.053%

Find foods rich in Fructose

Glucose7.03g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

Find foods rich in Glucose

Sucrose6.87g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

Find foods rich in Sucrose

Fiber41g

107%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

192g Red Lentils20.7g54.6%

156g Frozen Spinach4.52g12%

128g Carrots3.6g9.43%

150g Potatoes3.15g8.3%

160g Onions2.72g7.16%

180g Tomatoes2.16g5.7%

3.6g Coriander Seed1.5g3.97%

45g Green Hot Chili Peppers0.68g1.78%

4.9g Cumin Seed0.51g1.35%

16g Coriander Leaves0.45g1.18%

0.9g Chili Powder0.31g0.82%

1g Ground Turmeric0.23g0.6%

1.55g Garlic Powder0.14g0.37%

0.9g Ground Ginger0.13g0.33%

Find foods rich in Fiber

Protein62.3g

111%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

192g Red Lentils46g82%

156g Frozen Spinach5.66g10%

150g Potatoes3.08g5.5%

160g Onions1.76g3.14%

180g Tomatoes1.6g2.83%

128g Carrots1.2g2.13%

45g Green Hot Chili Peppers0.9g1.6%

4.9g Cumin Seed0.87g1.56%

3.6g Coriander Seed0.45g0.8%

16g Coriander Leaves0.34g0.61%

1.55g Garlic Powder0.26g0.46%

0.9g Chili Powder0.12g0.22%

1g Ground Turmeric0.097g0.17%

0.9g Ground Ginger0.081g0.14%

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minerals

Calcium527mg

52.7%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

156g Frozen Spinach201mg20%

192g Red Lentils92mg9.2%

4.9g Cumin Seed45.6mg4.56%

128g Carrots42.2mg4.22%

160g Onions36.8mg3.68%

3.6g Coriander Seed25.5mg2.55%

710g Water21.3mg2.13%

150g Potatoes18mg1.8%

180g Tomatoes18mg1.8%

16g Coriander Leaves10.7mg1.07%

45g Green Hot Chili Peppers8.1mg0.81%

0.9g Chili Powder2.97mg0.3%

1g Ground Turmeric1.68mg0.17%

1.55g Garlic Powder1.22mg0.12%

0.9g Ground Ginger1.03mg0.1%

Find foods rich in Calcium

Copper3.4mg

379%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

192g Red Lentils2.5mg278%

156g Frozen Spinach0.22mg25%

150g Potatoes0.17mg18.3%

180g Tomatoes0.11mg11.8%

45g Green Hot Chili Peppers0.078mg8.7%

710g Water0.071mg7.9%

160g Onions0.062mg6.93%

128g Carrots0.058mg6.4%

4.9g Cumin Seed0.042mg4.72%

16g Coriander Leaves0.036mg4%

3.6g Coriander Seed0.035mg3.9%

1g Ground Turmeric0.013mg1.44%

0.9g Chili Powder0.009mg1%

1.55g Garlic Powder0.008mg0.92%

0.9g Ground Ginger0.004mg0.48%

Find foods rich in Copper

Fluoride516μg

13%

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

710g Water506μg12.6%

180g Tomatoes4.14μg0.1%

128g Carrots4.1μg0.1%

160g Onions1.76μg0.044%

Find foods rich in Fluoride

Iron25mg

315%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

192g Red Lentils14mg177%

4.9g Cumin Seed3.25mg40.6%

156g Frozen Spinach2.95mg37%

150g Potatoes1.2mg15%

3.6g Coriander Seed0.59mg7.34%

1g Ground Turmeric0.55mg6.88%

45g Green Hot Chili Peppers0.54mg6.75%

180g Tomatoes0.49mg6.08%

128g Carrots0.38mg4.8%

160g Onions0.34mg4.2%

16g Coriander Leaves0.28mg3.54%

0.9g Ground Ginger0.18mg2.23%

0.9g Chili Powder0.16mg1.95%

1.55g Garlic Powder0.088mg1.1%

Find foods rich in Iron

Magnesium375mg

89.2%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

156g Frozen Spinach117mg28%

192g Red Lentils113mg27%

150g Potatoes34.5mg8.2%

180g Tomatoes20mg4.7%

4.9g Cumin Seed18mg4.27%

160g Onions16mg3.8%

128g Carrots15.4mg3.66%

3.6g Coriander Seed12mg2.83%

45g Green Hot Chili Peppers11.3mg2.68%

710g Water7.1mg1.7%

16g Coriander Leaves4.16mg0.99%

1g Ground Turmeric2.08mg0.5%

0.9g Ground Ginger1.93mg0.46%

0.9g Chili Powder1.34mg0.32%

1.55g Garlic Powder1.2mg0.28%

Find foods rich in Magnesium

Manganese6.15mg

267%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

192g Red Lentils3.3mg143%

156g Frozen Spinach1.1mg47.7%

0.9g Ground Ginger0.3mg13%

150g Potatoes0.23mg9.98%

160g Onions0.21mg8.97%

180g Tomatoes0.21mg8.92%

1g Ground Turmeric0.2mg8.6%

128g Carrots0.18mg7.96%

4.9g Cumin Seed0.16mg7.1%

45g Green Hot Chili Peppers0.11mg4.64%

3.6g Coriander Seed0.068mg2.97%

16g Coriander Leaves0.068mg2.96%

0.9g Chili Powder0.015mg0.67%

1.55g Garlic Powder0.015mg0.66%

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

Find foods rich in Molybdenum

Phosphorus942mg

135%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

192g Red Lentils564mg80.6%

150g Potatoes85.5mg12.2%

156g Frozen Spinach76.4mg11%

160g Onions46.4mg6.63%

128g Carrots44.8mg6.4%

180g Tomatoes43.2mg6.17%

4.9g Cumin Seed24.5mg3.5%

45g Green Hot Chili Peppers20.7mg2.96%

3.6g Coriander Seed14.7mg2.1%

16g Coriander Leaves7.68mg1.1%

1.55g Garlic Powder6.4mg0.92%

1g Ground Turmeric3mg0.43%

0.9g Chili Powder2.7mg0.39%

0.9g Ground Ginger1.5mg0.22%

Find foods rich in Phosphorus

Potassium3968mg

117%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

192g Red Lentils1283mg37.7%

150g Potatoes638mg18.8%

156g Frozen Spinach540mg16%

180g Tomatoes427mg12.5%

128g Carrots410mg12%

160g Onions234mg6.87%

45g Green Hot Chili Peppers153mg4.5%

4.9g Cumin Seed87.6mg2.58%

16g Coriander Leaves83.4mg2.45%

3.6g Coriander Seed45.6mg1.34%

1g Ground Turmeric21mg0.61%

1.55g Garlic Powder18.5mg0.54%

0.9g Chili Powder17.6mg0.52%

0.9g Ground Ginger12mg0.35%

Find foods rich in Potassium

Selenium13.6μg

24.7%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

156g Frozen Spinach9.36μg17%

3.6g Coriander Seed0.94μg1.7%

160g Onions0.8μg1.45%

150g Potatoes0.6μg1.1%

0.9g Ground Ginger0.5μg0.91%

1.55g Garlic Powder0.37μg0.67%

4.9g Cumin Seed0.25μg0.46%

45g Green Hot Chili Peppers0.23μg0.41%

0.9g Chili Powder0.18μg0.33%

16g Coriander Leaves0.14μg0.26%

128g Carrots0.13μg0.23%

1g Ground Turmeric0.062μg0.11%

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Sodium472mg

31.5%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

0.4g Salt155mg10.3%

156g Frozen Spinach115mg7.7%

128g Carrots88.3mg5.9%

710g Water28.4mg1.9%

0.9g Chili Powder26mg1.72%

192g Red Lentils13.4mg0.9%

150g Potatoes9mg0.6%

180g Tomatoes9mg0.6%

4.9g Cumin Seed8.23mg0.55%

16g Coriander Leaves7.36mg0.49%

160g Onions6.4mg0.43%

45g Green Hot Chili Peppers3.15mg0.21%

3.6g Coriander Seed1.26mg0.084%

1.55g Garlic Powder0.93mg0.062%

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Zinc9.97mg

91%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

192g Red Lentils6.9mg63%

156g Frozen Spinach0.87mg7.94%

150g Potatoes0.45mg4.1%

128g Carrots0.31mg2.8%

180g Tomatoes0.31mg2.8%

160g Onions0.27mg2.47%

4.9g Cumin Seed0.24mg2.14%

3.6g Coriander Seed0.17mg1.54%

45g Green Hot Chili Peppers0.14mg1.23%

16g Coriander Leaves0.08mg0.73%

710g Water0.071mg0.65%

1.55g Garlic Powder0.046mg0.42%

1g Ground Turmeric0.045mg0.41%

0.9g Chili Powder0.039mg0.35%

0.9g Ground Ginger0.033mg0.3%

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Water1465g

39.6%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

710g Water709g19%

180g Tomatoes170g4.6%

160g Onions143g3.85%

156g Frozen Spinach141g3.8%

150g Potatoes119g3.2%

128g Carrots113g3.05%

45g Green Hot Chili Peppers39.5g1.07%

192g Red Lentils15g0.41%

16g Coriander Leaves14.8g0.4%

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Vegan Nutrition Tracker

Food Title

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Macros Ratio

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macro

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