Vegan Nutrition Tracker

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Food Title

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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
Protein
138
grams
Fats
74.4
grams
Carbs
222
grams
Calories
2000
kcal

Macros Ratio

ProteinFatCarbs
26%
32%
42%

vitamins

Vitamin A1201μg
133%
Minμg - Maxμg
109g Spinach511μg57%
60g Carrots501μg55.7%
120g Red Sweet Peppers188μg21%
Thiamine1.9mg
160%
Minmg - Maxmg
900g Boiled Lentils1.52mg127%
109g Spinach0.085mg7.1%
120g Red Sweet Peppers0.065mg5.4%
20g Garlic0.04mg3.33%
60g Carrots0.04mg3.3%
Vitamin B21.33mg
102%
Minmg - Maxmg
900g Boiled Lentils0.66mg50.5%
109g Spinach0.21mg16%
120g Red Sweet Peppers0.1mg7.85%
60g Carrots0.035mg2.68%
20g Garlic0.022mg1.7%
Vitamin B314.8mg
92%
Minmg - Maxmg
900g Boiled Lentils9.54mg59.6%
120g Red Sweet Peppers1.17mg7.34%
109g Spinach0.79mg4.93%
60g Carrots0.59mg3.7%
20g Garlic0.14mg0.88%
Vitamin B62.65mg
204%
Minmg - Maxmg
900g Boiled Lentils1.6mg123%
120g Red Sweet Peppers0.35mg27%
20g Garlic0.25mg19%
109g Spinach0.21mg16.4%
60g Carrots0.083mg6.37%
Vitamin B120μg
0%
Minμg - Maxμg
Vitamin C208mg
231%
Minmg - Maxmg
120g Red Sweet Peppers153mg170%
109g Spinach30.6mg34%
900g Boiled Lentils13.5mg15%
20g Garlic6.24mg6.93%
60g Carrots3.54mg3.93%
Vitamin D0IU
0%
MinIU - MaxIU
Vitamin E18mg
119%
Minmg - Maxmg
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%
Vitamin K557μg
465%
Minμg - Maxμg
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%
Folate1996μg
499%
Minμg - Maxμg
900g Boiled Lentils1629μg407%
109g Spinach211μg53%
120g Red Sweet Peppers55.2μg14%
60g Carrots11.4μg2.85%
20g Garlic0.6μg0.15%

macro

Energy2000kcal
69%
Minkcal - Maxkcal
900g Boiled Lentils1044kcal36%
30g Sunflower Oil265kcal9.14%
120g Red Sweet Peppers31kcal1.08%
20g Garlic30kcal1.03%
109g Spinach25kcal0.86%
60g Carrots24.6kcal0.85%
Fat74.4g
76.7%
Ming - Maxg
30g Sunflower Oil30g31%
900g Boiled Lentils3.42g3.53%
109g Spinach0.43g0.44%
120g Red Sweet Peppers0.36g0.37%
60g Carrots0.14g0.15%
Protein138g
246%
Ming - Maxg
900g Boiled Lentils81g145%
109g Spinach3.1g5.57%
20g Garlic1.27g2.27%
120g Red Sweet Peppers1.2g2.12%
60g Carrots0.56g1%
Carbohydrate222g
171%
Ming - Maxg
900g Boiled Lentils181g139%
120g Red Sweet Peppers7.24g5.57%
20g Garlic6.6g5.1%
60g Carrots5.75g4.42%
109g Spinach3.96g3.04%
Sugars24.7g
34%
Ming - Maxg
900g Boiled Lentils16g22.3%
120g Red Sweet Peppers5.04g6.95%
60g Carrots2.84g3.92%
109g Spinach0.46g0.63%
20g Garlic0.2g0.28%
Fiber80.5g
212%
Ming - Maxg
900g Boiled Lentils71g187%
120g Red Sweet Peppers2.52g6.63%
109g Spinach2.4g6.3%
60g Carrots1.68g4.42%
20g Garlic0.42g1.1%
Cholesterol0mg
0%
Minmg - Maxmg
Saturated Fat9.52g
29.8%
Ming - Maxg
30g Sunflower Oil3.1g9.66%
900g Boiled Lentils0.48g1.5%
120g Red Sweet Peppers0.071g0.22%
109g Spinach0.069g0.21%
Omega 33.22g
201%
Ming - Maxg
900g Boiled Lentils0.33g21%
109g Spinach0.15g9.4%
120g Red Sweet Peppers0.067g4.2%
20g Garlic0.004g0.25%
Omega 641g
242%
Ming - Maxg
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%
Water1186g
32%
Ming - Maxg
900g Boiled Lentils627g17%
109g Spinach100g2.7%
60g Carrots53g1.43%
20g Garlic11.7g0.32%

minerals

Calcium1725mg
172%
Minmg - Maxmg
900g Boiled Lentils171mg17%
109g Spinach108mg10.8%
20g Garlic36.2mg3.62%
60g Carrots20mg2%
120g Red Sweet Peppers8.4mg0.84%
5g Salt1.2mg0.12%
Copper3.82mg
425%
Minmg - Maxmg
900g Boiled Lentils2.26mg251%
109g Spinach0.14mg15.7%
20g Garlic0.06mg6.64%
60g Carrots0.027mg3%
120g Red Sweet Peppers0.02mg2.27%
5g Salt0.002mg0.17%
Iron45mg
562%
Minmg - Maxmg
900g Boiled Lentils30mg375%
109g Spinach2.95mg37%
120g Red Sweet Peppers0.52mg6.45%
20g Garlic0.34mg4.25%
60g Carrots0.18mg2.25%
5g Salt0.017mg0.21%
Magnesium649mg
154%
Minmg - Maxmg
900g Boiled Lentils324mg77%
109g Spinach86mg20.5%
120g Red Sweet Peppers14.4mg3.43%
60g Carrots7.2mg1.7%
20g Garlic5mg1.2%
Manganese10mg
443%
Minmg - Maxmg
900g Boiled Lentils4.45mg193%
109g Spinach0.98mg42.5%
20g Garlic0.33mg14.5%
120g Red Sweet Peppers0.13mg5.84%
60g Carrots0.086mg3.73%
5g Salt0.005mg0.22%
Phosphorus2680mg
383%
Minmg - Maxmg
900g Boiled Lentils1620mg231%
109g Spinach53.4mg7.63%
120g Red Sweet Peppers31mg4.46%
20g Garlic30.6mg4.37%
60g Carrots21mg3%
Potassium5039mg
148%
Minmg - Maxmg
900g Boiled Lentils3321mg98%
109g Spinach608mg18%
120g Red Sweet Peppers253mg7.45%
60g Carrots192mg5.65%
20g Garlic80.2mg2.36%
Selenium97μg
175%
Minμg - Maxμg
900g Boiled Lentils25μg46%
20g Garlic2.84μg5.16%
109g Spinach1.1μg2%
120g Red Sweet Peppers0.12μg0.22%
60g Carrots0.06μg0.11%
Sodium2100mg
140%
Minmg - Maxmg
5g Salt1938mg129%
109g Spinach86mg5.74%
60g Carrots41.4mg2.76%
900g Boiled Lentils18mg1.2%
120g Red Sweet Peppers4.8mg0.32%
20g Garlic3.4mg0.23%
Zinc19.3mg
176%
Minmg - Maxmg
900g Boiled Lentils11.4mg104%
109g Spinach0.58mg5.25%
120g Red Sweet Peppers0.3mg2.73%
20g Garlic0.23mg2.1%
60g Carrots0.14mg1.3%