Vegan Calorie Counter. Nutrients in Dry Pasta, Cucumber, Zucchini Summer Squash with Skin, Tomatoes, Basil and more.

Your food list

food nameweightkcal

Dry PastaPasta, dry, unenriched500g1855kcal

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

Zucchini Summer Squash with SkinSquash, summer, zucchini, includes skin, raw196g33.3kcal

BasilBasil, fresh88g20.2kcal

Lemon JuiceLemon juice, raw48g10.6kcal

SaltSalt, table1.5g0kcal

GarlicGarlic, raw3g4.47kcal

Olive OilOil, olive, salad or cooking72g636kcal

CucumberCucumber, with peel, raw301g45kcal

WalnutsNuts, walnuts, english60g392kcal

Total: 1450g3030kcal

Calories

3030

kcal

Fats

121

grams

Carbs

412

grams

Protein

83.4

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

11%

35%

54%

vitamins

Vitamin A343μg

38%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

88g Basil232μg26%

180g Tomatoes75.6μg8.4%

196g Zucchini Summer Squash with Skin19.6μg2.18%

301g Cucumber15μg1.67%

60g Walnuts0.6μg0.067%

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Vitamin B10.94mg

78%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

500g Dry Pasta0.45mg37.5%

60g Walnuts0.2mg17%

196g Zucchini Summer Squash with Skin0.088mg7.35%

301g Cucumber0.081mg6.77%

180g Tomatoes0.067mg5.55%

88g Basil0.03mg2.5%

48g Lemon Juice0.012mg0.96%

3g Garlic0.006mg0.5%

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Vitamin B20.79mg

60.4%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

500g Dry Pasta0.3mg23%

196g Zucchini Summer Squash with Skin0.18mg14%

301g Cucumber0.099mg7.64%

60g Walnuts0.09mg6.92%

88g Basil0.067mg5.14%

180g Tomatoes0.034mg2.63%

48g Lemon Juice0.007mg0.55%

3g Garlic0.003mg0.25%

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Vitamin B312.3mg

76.8%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

500g Dry Pasta8.5mg53%

180g Tomatoes1.07mg6.7%

196g Zucchini Summer Squash with Skin0.88mg5.52%

88g Basil0.79mg4.96%

60g Walnuts0.68mg4.2%

301g Cucumber0.29mg1.84%

48g Lemon Juice0.044mg0.27%

3g Garlic0.021mg0.13%

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

Vitamin B54.1mg

82%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

500g Dry Pasta2.16mg43%

301g Cucumber0.78mg15.6%

196g Zucchini Summer Squash with Skin0.4mg8%

60g Walnuts0.34mg6.84%

88g Basil0.18mg3.68%

180g Tomatoes0.16mg3.2%

48g Lemon Juice0.063mg1.26%

3g Garlic0.018mg0.36%

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Vitamin B61.8mg

139%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

500g Dry Pasta0.71mg54.6%

60g Walnuts0.32mg24.8%

196g Zucchini Summer Squash with Skin0.32mg24.6%

180g Tomatoes0.14mg11%

88g Basil0.14mg10.5%

301g Cucumber0.12mg9.26%

3g Garlic0.037mg2.85%

48g Lemon Juice0.022mg1.7%

Find foods rich in Vitamin B6

Vitamin B714μg

47%

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

60g Walnuts10.4μg34.6%

301g Cucumber2.9μg9.65%

180g Tomatoes0.84μg2.8%

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Vitamin B9313μg

78.4%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

500g Dry Pasta90μg22.5%

88g Basil60μg15%

60g Walnuts58.8μg14.7%

196g Zucchini Summer Squash with Skin47μg11.8%

180g Tomatoes27μg6.75%

301g Cucumber21μg5.27%

48g Lemon Juice9.6μg2.4%

Find foods rich in Vitamin B9

Vitamin B120μg

Cobalamin

Daily targets for Vitamin B12Minμg - Maxμg

Foods contribution to Vitamin B12

Amount and nameVitamin B12Target

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Vitamin C104mg

116%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

196g Zucchini Summer Squash with Skin35mg39%

180g Tomatoes24.7mg27.4%

48g Lemon Juice18.6mg20.6%

88g Basil16mg17.6%

301g Cucumber8.43mg9.36%

3g Garlic0.94mg1.04%

60g Walnuts0.78mg0.87%

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Vitamin D0IU

Calciferol, cholecalciferol, ergocalciferol

Daily targets for Vitamin DMinIU - MaxIU

Foods contribution to Vitamin D

Amount and nameVitamin DTarget

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Vitamin E13.4mg

89%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

72g Olive Oil10.3mg69%

180g Tomatoes0.97mg6.48%

88g Basil0.7mg4.7%

500g Dry Pasta0.55mg3.67%

60g Walnuts0.42mg2.8%

196g Zucchini Summer Squash with Skin0.24mg1.57%

301g Cucumber0.09mg0.6%

48g Lemon Juice0.072mg0.48%

Find foods rich in Vitamin E

Vitamin K483μg

402%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

88g Basil365μg304%

301g Cucumber49.4μg41%

72g Olive Oil43.3μg36%

180g Tomatoes14.2μg12%

196g Zucchini Summer Squash with Skin8.43μg7.02%

60g Walnuts1.62μg1.35%

500g Dry Pasta0.5μg0.42%

3g Garlic0.051μg0.043%

Find foods rich in Vitamin K

macro

Energy3030kcal

104%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

500g Dry Pasta1855kcal64%

72g Olive Oil636kcal22%

60g Walnuts392kcal13.5%

301g Cucumber45kcal1.56%

196g Zucchini Summer Squash with Skin33.3kcal1.15%

180g Tomatoes32.4kcal1.1%

88g Basil20.2kcal0.7%

48g Lemon Juice10.6kcal0.36%

3g Garlic4.47kcal0.15%

Find foods rich in Energy

Fat121g

124%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

72g Olive Oil72g74.2%

60g Walnuts39g40.3%

500g Dry Pasta7.55g7.8%

196g Zucchini Summer Squash with Skin0.63g0.65%

88g Basil0.56g0.58%

180g Tomatoes0.36g0.37%

301g Cucumber0.33g0.34%

48g Lemon Juice0.12g0.12%

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Saturated Fat15.4g

48%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

72g Olive Oil9.94g31%

60g Walnuts3.68g11.5%

500g Dry Pasta1.4g4.33%

196g Zucchini Summer Squash with Skin0.16g0.51%

301g Cucumber0.11g0.35%

180g Tomatoes0.05g0.16%

88g Basil0.036g0.11%

48g Lemon Juice0.019g0.06%

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Omega 36.54g

409%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

60g Walnuts5.45g341%

72g Olive Oil0.55g34.2%

88g Basil0.28g17.4%

500g Dry Pasta0.12g7.5%

196g Zucchini Summer Squash with Skin0.12g7.47%

301g Cucumber0.015g0.94%

180g Tomatoes0.005g0.34%

48g Lemon Juice0.004g0.27%

3g Garlic0.001g0.038%

Find foods rich in Omega 3

Omega 633g

194%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

60g Walnuts23g134%

72g Olive Oil7.03g41.3%

500g Dry Pasta2.7g16%

180g Tomatoes0.14g0.85%

301g Cucumber0.084g0.5%

88g Basil0.064g0.38%

196g Zucchini Summer Squash with Skin0.059g0.35%

3g Garlic0.007g0.04%

48g Lemon Juice0.006g0.034%

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Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

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Carbohydrate412g

317%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

500g Dry Pasta373g287%

301g Cucumber11g8.4%

60g Walnuts8.23g6.33%

180g Tomatoes7g5.4%

196g Zucchini Summer Squash with Skin6.1g4.7%

48g Lemon Juice3.3g2.55%

88g Basil2.33g1.8%

3g Garlic0.99g0.76%

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Sugars31g

43%

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

500g Dry Pasta13.4g18.4%

301g Cucumber5.03g6.93%

196g Zucchini Summer Squash with Skin4.9g6.76%

180g Tomatoes4.73g6.53%

60g Walnuts1.57g2.16%

48g Lemon Juice1.2g1.67%

88g Basil0.26g0.36%

3g Garlic0.03g0.041%

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Fructose8.94g

12.3%

≤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

196g Zucchini Summer Squash with Skin2.7g3.73%

301g Cucumber2.6g3.6%

180g Tomatoes2.47g3.4%

500g Dry Pasta0.55g0.76%

48g Lemon Juice0.53g0.73%

60g Walnuts0.054g0.074%

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Glucose7.78g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

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Sucrose4.25g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

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Fiber27.3g

71.7%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

500g Dry Pasta16g42%

60g Walnuts4g10.6%

180g Tomatoes2.16g5.7%

196g Zucchini Summer Squash with Skin1.96g5.16%

301g Cucumber1.5g3.96%

88g Basil1.4g3.7%

48g Lemon Juice0.14g0.38%

3g Garlic0.063g0.17%

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Protein83.4g

149%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

500g Dry Pasta65.2g116%

60g Walnuts9.14g16.3%

88g Basil2.77g4.95%

196g Zucchini Summer Squash with Skin2.37g4.24%

301g Cucumber1.96g3.5%

180g Tomatoes1.6g2.83%

3g Garlic0.19g0.34%

48g Lemon Juice0.17g0.3%

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minerals

Calcium426mg

42.6%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

88g Basil156mg15.6%

500g Dry Pasta105mg10.5%

60g Walnuts58.8mg5.88%

301g Cucumber48mg4.8%

196g Zucchini Summer Squash with Skin31.4mg3.14%

180g Tomatoes18mg1.8%

3g Garlic5.43mg0.54%

48g Lemon Juice2.88mg0.29%

72g Olive Oil0.72mg0.072%

1.5g Salt0.36mg0.036%

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Copper3.1mg

343%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

500g Dry Pasta1.45mg161%

60g Walnuts0.95mg106%

88g Basil0.34mg37.6%

301g Cucumber0.12mg13.7%

180g Tomatoes0.11mg11.8%

196g Zucchini Summer Squash with Skin0.1mg11.5%

3g Garlic0.009mg1%

48g Lemon Juice0.008mg0.85%

1.5g Salt0mg0.05%

Find foods rich in Copper

Fluoride8.1μg

0.2%

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

180g Tomatoes4.14μg0.1%

301g Cucumber3.9μg0.098%

Find foods rich in Fluoride

Iron13.6mg

170%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

500g Dry Pasta6.5mg81.3%

88g Basil2.8mg35%

60g Walnuts1.75mg22%

301g Cucumber0.84mg10.5%

196g Zucchini Summer Squash with Skin0.73mg9.07%

180g Tomatoes0.49mg6.08%

72g Olive Oil0.4mg5.04%

3g Garlic0.051mg0.64%

48g Lemon Juice0.038mg0.48%

1.5g Salt0.005mg0.062%

Find foods rich in Iron

Magnesium514mg

122%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

500g Dry Pasta265mg63%

60g Walnuts95mg22.6%

88g Basil56.3mg13.4%

301g Cucumber39mg9.3%

196g Zucchini Summer Squash with Skin35.3mg8.4%

180g Tomatoes20mg4.7%

48g Lemon Juice2.88mg0.69%

3g Garlic0.75mg0.18%

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Manganese8.5mg

369%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

500g Dry Pasta4.6mg199%

60g Walnuts2.05mg89%

88g Basil1mg44%

196g Zucchini Summer Squash with Skin0.35mg15%

301g Cucumber0.24mg10.3%

180g Tomatoes0.21mg8.92%

3g Garlic0.05mg2.2%

48g Lemon Juice0.006mg0.25%

1.5g Salt0.002mg0.065%

Find foods rich in Manganese

Molybdenum23.8μg

53%

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

60g Walnuts12.6μg28%

301g Cucumber11μg25%

Find foods rich in Molybdenum

Phosphorus1400mg

200%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

500g Dry Pasta945mg135%

60g Walnuts208mg29.7%

196g Zucchini Summer Squash with Skin74.5mg10.6%

301g Cucumber72.2mg10.3%

88g Basil49.3mg7.04%

180g Tomatoes43.2mg6.17%

3g Garlic4.6mg0.66%

48g Lemon Juice3.84mg0.55%

Find foods rich in Phosphorus

Potassium3082mg

91%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

500g Dry Pasta1115mg32.8%

196g Zucchini Summer Squash with Skin512mg15%

301g Cucumber442mg13%

180g Tomatoes427mg12.5%

60g Walnuts265mg7.8%

88g Basil260mg7.64%

48g Lemon Juice49.4mg1.45%

3g Garlic12mg0.35%

Find foods rich in Potassium

Selenium321μg

584%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

500g Dry Pasta316μg575%

60g Walnuts2.94μg5.35%

301g Cucumber0.9μg1.64%

3g Garlic0.43μg0.77%

196g Zucchini Summer Squash with Skin0.39μg0.71%

88g Basil0.26μg0.48%

48g Lemon Juice0.048μg0.087%

Find foods rich in Selenium

Sodium649mg

43.3%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

1.5g Salt581mg38.8%

500g Dry Pasta30mg2%

196g Zucchini Summer Squash with Skin15.7mg1.05%

180g Tomatoes9mg0.6%

301g Cucumber6mg0.4%

88g Basil3.52mg0.23%

72g Olive Oil1.44mg0.096%

60g Walnuts1.2mg0.08%

3g Garlic0.51mg0.034%

48g Lemon Juice0.48mg0.032%

Find foods rich in Sodium

Zinc11.2mg

102%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

500g Dry Pasta7.05mg64%

60g Walnuts1.85mg17%

88g Basil0.71mg6.48%

196g Zucchini Summer Squash with Skin0.63mg5.7%

301g Cucumber0.6mg5.47%

180g Tomatoes0.31mg2.8%

3g Garlic0.035mg0.32%

48g Lemon Juice0.024mg0.22%

Find foods rich in Zinc

Water822g

22.2%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

301g Cucumber287g7.75%

196g Zucchini Summer Squash with Skin186g5.02%

180g Tomatoes170g4.6%

88g Basil81g2.2%

500g Dry Pasta49.5g1.34%

48g Lemon Juice44.3g1.2%

60g Walnuts2.44g0.066%

3g Garlic1.76g0.047%

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Vegan Nutrition Tracker

Food Title

Your food list

Macros Ratio

vitamins

macro

minerals