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Your food list

food nameweightkcal
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari400g580kcal
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt900g1044kcal
CarrotsCarrots, raw60g24.6kcal
Red Sweet PeppersPeppers, sweet, red, raw120g31kcal
SpinachSpinach, raw109g25kcal
Sunflower OilOil, sunflower, linoleic, (approx. 65%)30g265kcal
SaltSalt, table5g0kcal
GarlicGarlic, raw20g30kcal
Total: 1644g2000kcal
Calories
2000
kcal
Fats
74.4
grams
Carbs
222
grams
Protein
138
grams

Macros Ratio

Protein Fat Carbs
26%
32%
42%

vitamins

Vitamin A1201μg
133%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
109g Spinach511μg57%
60g Carrots501μg55.7%
120g Red Sweet Peppers188μg21%
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Vitamin B11.9mg
160%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
900g Boiled Lentils1.52mg127%
400g Hard Tofu, prepared with nigari0.17mg14%
109g Spinach0.085mg7.1%
120g Red Sweet Peppers0.065mg5.4%
20g Garlic0.04mg3.33%
60g Carrots0.04mg3.3%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.33mg
102%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
900g Boiled Lentils0.66mg50.5%
400g Hard Tofu, prepared with nigari0.31mg23.7%
109g Spinach0.21mg16%
120g Red Sweet Peppers0.1mg7.85%
60g Carrots0.035mg2.68%
20g Garlic0.022mg1.7%
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Vitamin B314.8mg
92%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
900g Boiled Lentils9.54mg59.6%
400g Hard Tofu, prepared with nigari2.56mg16%
120g Red Sweet Peppers1.17mg7.34%
109g Spinach0.79mg4.93%
60g Carrots0.59mg3.7%
20g Garlic0.14mg0.88%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B56.62mg
132%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
900g Boiled Lentils5.74mg115%
120g Red Sweet Peppers0.38mg7.6%
60g Carrots0.16mg3.28%
400g Hard Tofu, prepared with nigari0.15mg2.96%
20g Garlic0.12mg2.4%
109g Spinach0.071mg1.4%
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Vitamin B62.65mg
204%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
900g Boiled Lentils1.6mg123%
120g Red Sweet Peppers0.35mg27%
20g Garlic0.25mg19%
109g Spinach0.21mg16.4%
400g Hard Tofu, prepared with nigari0.16mg12%
60g Carrots0.083mg6.37%
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Vitamin B76.48μg
21.6%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
109g Spinach4.63μg15.4%
60g Carrots1.33μg4.44%
120g Red Sweet Peppers0.51μg1.7%
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Vitamin B91996μg
499%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
900g Boiled Lentils1629μg407%
109g Spinach211μg53%
400g Hard Tofu, prepared with nigari88μg22%
120g Red Sweet Peppers55.2μg14%
60g Carrots11.4μg2.85%
20g Garlic0.6μg0.15%
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Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
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Vitamin C208mg
231%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
120g Red Sweet Peppers153mg170%
109g Spinach30.6mg34%
900g Boiled Lentils13.5mg15%
20g Garlic6.24mg6.93%
60g Carrots3.54mg3.93%
400g Hard Tofu, prepared with nigari1.2mg1.33%
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 E18mg
119%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
30g Sunflower Oil12.3mg82%
109g Spinach2.2mg14.8%
120g Red Sweet Peppers1.9mg12.6%
900g Boiled Lentils0.99mg6.6%
60g Carrots0.4mg2.64%
20g Garlic0.016mg0.11%
Find foods rich in Vitamin E
Vitamin K557μg
465%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
109g Spinach526μg439%
900g Boiled Lentils15.3μg12.8%
60g Carrots7.9μg6.6%
120g Red Sweet Peppers5.88μg4.9%
30g Sunflower Oil1.62μg1.35%
20g Garlic0.34μg0.28%
Find foods rich in Vitamin K

macro

Energy2000kcal
69%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
900g Boiled Lentils1044kcal36%
400g Hard Tofu, prepared with nigari580kcal20%
30g Sunflower Oil265kcal9.14%
120g Red Sweet Peppers31kcal1.08%
20g Garlic30kcal1.03%
109g Spinach25kcal0.86%
60g Carrots24.6kcal0.85%
Find foods rich in Energy
Fat74.4g
76.7%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
400g Hard Tofu, prepared with nigari40g41%
30g Sunflower Oil30g31%
900g Boiled Lentils3.42g3.53%
109g Spinach0.43g0.44%
120g Red Sweet Peppers0.36g0.37%
60g Carrots0.14g0.15%
20g Garlic0.1g0.1%
Find foods rich in Fat
Saturated Fat9.52g
29.8%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
400g Hard Tofu, prepared with nigari5.8g18%
30g Sunflower Oil3.1g9.66%
900g Boiled Lentils0.48g1.5%
120g Red Sweet Peppers0.071g0.22%
109g Spinach0.069g0.21%
60g Carrots0.019g0.06%
20g Garlic0.018g0.056%
Find foods rich in Saturated Fat
Omega 33.22g
201%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
400g Hard Tofu, prepared with nigari2.67g167%
900g Boiled Lentils0.33g21%
109g Spinach0.15g9.4%
120g Red Sweet Peppers0.067g4.2%
20g Garlic0.004g0.25%
60g Carrots0.001g0.075%
Find foods rich in Omega 3
Omega 641g
242%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
400g Hard Tofu, prepared with nigari20g117%
30g Sunflower Oil19.7g116%
900g Boiled Lentils1.23g7.25%
120g Red Sweet Peppers0.12g0.71%
60g Carrots0.06g0.35%
20g Garlic0.046g0.27%
109g Spinach0.028g0.17%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate222g
171%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
900g Boiled Lentils181g139%
400g Hard Tofu, prepared with nigari17.6g13.5%
120g Red Sweet Peppers7.24g5.57%
20g Garlic6.6g5.1%
60g Carrots5.75g4.42%
109g Spinach3.96g3.04%
Find foods rich in Carbohydrate
Sugars24.7g
34%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
900g Boiled Lentils16g22.3%
120g Red Sweet Peppers5.04g6.95%
60g Carrots2.84g3.92%
109g Spinach0.46g0.63%
20g Garlic0.2g0.28%
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Fructose3.2g
4.42%
≤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
120g Red Sweet Peppers2.7g3.74%
60g Carrots0.33g0.46%
109g Spinach0.16g0.23%
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Glucose2.8g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose2.23g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber80.5g
212%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
900g Boiled Lentils71g187%
120g Red Sweet Peppers2.52g6.63%
400g Hard Tofu, prepared with nigari2.4g6.3%
109g Spinach2.4g6.3%
60g Carrots1.68g4.42%
20g Garlic0.42g1.1%
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Protein138g
246%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
900g Boiled Lentils81g145%
400g Hard Tofu, prepared with nigari50.7g91%
109g Spinach3.1g5.57%
20g Garlic1.27g2.27%
120g Red Sweet Peppers1.2g2.12%
60g Carrots0.56g1%
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minerals

Calcium1725mg
172%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
400g Hard Tofu, prepared with nigari1380mg138%
900g Boiled Lentils171mg17%
109g Spinach108mg10.8%
20g Garlic36.2mg3.62%
60g Carrots20mg2%
120g Red Sweet Peppers8.4mg0.84%
5g Salt1.2mg0.12%
Find foods rich in Calcium
Copper3.82mg
425%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
900g Boiled Lentils2.26mg251%
400g Hard Tofu, prepared with nigari1.3mg146%
109g Spinach0.14mg15.7%
20g Garlic0.06mg6.64%
60g Carrots0.027mg3%
120g Red Sweet Peppers0.02mg2.27%
5g Salt0.002mg0.17%
Find foods rich in Copper
Fluoride2.02μg
0.051%
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
60g Carrots1.92μg0.048%
Find foods rich in Fluoride
Iron45mg
562%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
900g Boiled Lentils30mg375%
400g Hard Tofu, prepared with nigari11mg138%
109g Spinach2.95mg37%
120g Red Sweet Peppers0.52mg6.45%
20g Garlic0.34mg4.25%
60g Carrots0.18mg2.25%
5g Salt0.017mg0.21%
Find foods rich in Iron
Magnesium649mg
154%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
900g Boiled Lentils324mg77%
400g Hard Tofu, prepared with nigari212mg50.5%
109g Spinach86mg20.5%
120g Red Sweet Peppers14.4mg3.43%
60g Carrots7.2mg1.7%
20g Garlic5mg1.2%
Find foods rich in Magnesium
Manganese10mg
443%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
900g Boiled Lentils4.45mg193%
400g Hard Tofu, prepared with nigari4.2mg183%
109g Spinach0.98mg42.5%
20g Garlic0.33mg14.5%
120g Red Sweet Peppers0.13mg5.84%
60g Carrots0.086mg3.73%
5g Salt0.005mg0.22%
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
Phosphorus2680mg
383%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
900g Boiled Lentils1620mg231%
400g Hard Tofu, prepared with nigari924mg132%
109g Spinach53.4mg7.63%
120g Red Sweet Peppers31mg4.46%
20g Garlic30.6mg4.37%
60g Carrots21mg3%
Find foods rich in Phosphorus
Potassium5039mg
148%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
900g Boiled Lentils3321mg98%
109g Spinach608mg18%
400g Hard Tofu, prepared with nigari584mg17%
120g Red Sweet Peppers253mg7.45%
60g Carrots192mg5.65%
20g Garlic80.2mg2.36%
Find foods rich in Potassium
Selenium97μg
175%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
400g Hard Tofu, prepared with nigari67.2μg122%
900g Boiled Lentils25μg46%
20g Garlic2.84μg5.16%
109g Spinach1.1μg2%
120g Red Sweet Peppers0.12μg0.22%
60g Carrots0.06μg0.11%
Find foods rich in Selenium
Sodium2100mg
140%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
5g Salt1938mg129%
109g Spinach86mg5.74%
60g Carrots41.4mg2.76%
900g Boiled Lentils18mg1.2%
400g Hard Tofu, prepared with nigari8mg0.53%
120g Red Sweet Peppers4.8mg0.32%
20g Garlic3.4mg0.23%
Find foods rich in Sodium
Zinc19.3mg
176%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
900g Boiled Lentils11.4mg104%
400g Hard Tofu, prepared with nigari6.64mg60.4%
109g Spinach0.58mg5.25%
120g Red Sweet Peppers0.3mg2.73%
20g Garlic0.23mg2.1%
60g Carrots0.14mg1.3%
5g Salt0.005mg0.045%
Find foods rich in Zinc
Water1186g
32%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
900g Boiled Lentils627g17%
400g Hard Tofu, prepared with nigari284g7.7%
120g Red Sweet Peppers111g3%
109g Spinach100g2.7%
60g Carrots53g1.43%
20g Garlic11.7g0.32%
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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