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food nameweightkcal
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt79g103kcal
OnionsOnions, raw18.8g7.5kcal
Green Hot Chili PeppersPeppers, hot chili, green, raw5.63g2.25kcal
Cumin SeedSpices, cumin seed0.53g2kcal
Curry PowderSpices, curry powder0.75g2.44kcal
Coriander LeavesCoriander (cilantro) leaves, raw2g0.46kcal
Frozen Green PeasPeas, green, frozen, unprepared33.5g25.8kcal
Zucchini Summer Squash with SkinSquash, summer, zucchini, includes skin, raw31g5.27kcal
CarrotsCarrots, raw32g13kcal
Young Green OnionsOnions, young green, tops only4.44g1.2kcal
Green Sweet PeppersPeppers, sweet, green, raw18.6g3.72kcal
Red Sweet PeppersPeppers, sweet, red, raw18.6g4.84kcal
Sunflower OilOil, sunflower, linoleic, (approx. 65%)5.1g45kcal
SaltSalt, table0.1g0kcal
Black PepperSpices, pepper, black0.01g0.025kcal
Total: 250g216kcal
Calories
216
kcal
Fats
6
grams
Carbs
36
grams
Protein
5.5
grams

Macros Ratio

Protein Fat Carbs
10%
25%
65%

vitamins

Vitamin A357μg
39.6%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
32g Carrots267μg29.7%
33.5g Frozen Green Peas34.5μg3.83%
18.6g Red Sweet Peppers29.2μg3.24%
4.44g Young Green Onions8.9μg0.99%
2g Coriander Leaves6.74μg0.75%
18.6g Green Sweet Peppers3.35μg0.37%
5.63g Green Hot Chili Peppers3.32μg0.37%
31g Zucchini Summer Squash with Skin3.1μg0.34%
0.53g Cumin Seed0.34μg0.038%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.18mg
15%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
33.5g Frozen Green Peas0.087mg7.23%
32g Carrots0.021mg1.76%
79g Cooked Regular Long-grain White Rice0.016mg1.3%
31g Zucchini Summer Squash with Skin0.014mg1.16%
18.6g Green Sweet Peppers0.011mg0.88%
18.6g Red Sweet Peppers0.01mg0.84%
18.8g Onions0.009mg0.72%
5.63g Green Hot Chili Peppers0.005mg0.42%
0.53g Cumin Seed0.003mg0.28%
2g Coriander Leaves0.001mg0.11%
4.44g Young Green Onions0.001mg0.11%
0.75g Curry Powder0.001mg0.11%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.13mg
10%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
33.5g Frozen Green Peas0.034mg2.58%
31g Zucchini Summer Squash with Skin0.029mg2.24%
32g Carrots0.019mg1.43%
18.6g Red Sweet Peppers0.016mg1.2%
79g Cooked Regular Long-grain White Rice0.01mg0.79%
18.6g Green Sweet Peppers0.005mg0.4%
18.8g Onions0.005mg0.39%
5.63g Green Hot Chili Peppers0.005mg0.39%
2g Coriander Leaves0.003mg0.25%
0.53g Cumin Seed0.002mg0.13%
0.75g Curry Powder0.002mg0.12%
4.44g Young Green Onions0.001mg0.089%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B31.8mg
11%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
33.5g Frozen Green Peas0.58mg3.6%
79g Cooked Regular Long-grain White Rice0.32mg1.98%
32g Carrots0.31mg1.97%
18.6g Red Sweet Peppers0.18mg1.14%
31g Zucchini Summer Squash with Skin0.14mg0.87%
18.6g Green Sweet Peppers0.089mg0.56%
5.63g Green Hot Chili Peppers0.053mg0.33%
0.75g Curry Powder0.024mg0.15%
0.53g Cumin Seed0.024mg0.15%
2g Coriander Leaves0.022mg0.14%
18.8g Onions0.022mg0.14%
4.44g Young Green Onions0.015mg0.092%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.77mg
15.4%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
79g Cooked Regular Long-grain White Rice0.31mg6.16%
33.5g Frozen Green Peas0.18mg3.66%
32g Carrots0.087mg1.75%
31g Zucchini Summer Squash with Skin0.063mg1.26%
18.6g Red Sweet Peppers0.059mg1.18%
18.8g Onions0.023mg0.46%
18.6g Green Sweet Peppers0.018mg0.37%
2g Coriander Leaves0.011mg0.23%
0.75g Curry Powder0.008mg0.16%
4.44g Young Green Onions0.006mg0.12%
5.63g Green Hot Chili Peppers0.003mg0.069%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.34mg
26%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
79g Cooked Regular Long-grain White Rice0.073mg5.65%
18.6g Red Sweet Peppers0.054mg4.16%
31g Zucchini Summer Squash with Skin0.051mg3.9%
32g Carrots0.044mg3.4%
18.6g Green Sweet Peppers0.042mg3.2%
33.5g Frozen Green Peas0.028mg2.14%
18.8g Onions0.023mg1.74%
5.63g Green Hot Chili Peppers0.016mg1.2%
4.44g Young Green Onions0.004mg0.3%
2g Coriander Leaves0.003mg0.23%
0.53g Cumin Seed0.002mg0.18%
0.75g Curry Powder0.001mg0.061%
Find foods rich in Vitamin B6
Vitamin B70.79μg
2.63%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
32g Carrots0.71μg2.37%
18.6g Red Sweet Peppers0.079μg0.26%
Find foods rich in Vitamin B7
Vitamin B952μg
13%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
33.5g Frozen Green Peas17.8μg4.44%
18.6g Red Sweet Peppers8.56μg2.14%
31g Zucchini Summer Squash with Skin7.44μg1.86%
32g Carrots6.1μg1.52%
18.8g Onions3.57μg0.89%
79g Cooked Regular Long-grain White Rice2.37μg0.59%
18.6g Green Sweet Peppers1.86μg0.47%
4.44g Young Green Onions1.33μg0.33%
5.63g Green Hot Chili Peppers1.3μg0.32%
2g Coriander Leaves1.24μg0.31%
0.75g Curry Powder0.42μg0.11%
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 C68.4mg
76%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
18.6g Red Sweet Peppers23.8mg26.4%
18.6g Green Sweet Peppers15mg16.6%
5.63g Green Hot Chili Peppers13.7mg15%
33.5g Frozen Green Peas6.03mg6.7%
31g Zucchini Summer Squash with Skin5.55mg6.17%
32g Carrots1.9mg2.1%
18.8g Onions1.4mg1.55%
4.44g Young Green Onions0.59mg0.66%
2g Coriander Leaves0.54mg0.6%
0.53g Cumin Seed0.041mg0.045%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E3.05mg
20.4%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
5.1g Sunflower Oil2.1mg14%
18.6g Red Sweet Peppers0.29mg1.96%
32g Carrots0.21mg1.4%
0.75g Curry Powder0.19mg1.26%
18.6g Green Sweet Peppers0.069mg0.46%
2g Coriander Leaves0.05mg0.33%
5.63g Green Hot Chili Peppers0.039mg0.26%
31g Zucchini Summer Squash with Skin0.037mg0.25%
79g Cooked Regular Long-grain White Rice0.032mg0.21%
0.53g Cumin Seed0.018mg0.12%
4.44g Young Green Onions0.009mg0.062%
33.5g Frozen Green Peas0.007mg0.045%
Find foods rich in Vitamin E
Vitamin K32.3μg
27%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
33.5g Frozen Green Peas9.35μg7.8%
4.44g Young Green Onions6.94μg5.8%
2g Coriander Leaves6.2μg5.17%
32g Carrots4.22μg3.52%
18.6g Green Sweet Peppers1.38μg1.15%
31g Zucchini Summer Squash with Skin1.33μg1.1%
18.6g Red Sweet Peppers0.91μg0.76%
5.63g Green Hot Chili Peppers0.81μg0.67%
0.75g Curry Powder0.75μg0.62%
5.1g Sunflower Oil0.28μg0.23%
18.8g Onions0.075μg0.063%
Find foods rich in Vitamin K

macro

Energy216kcal
7.46%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
79g Cooked Regular Long-grain White Rice103kcal3.54%
5.1g Sunflower Oil45kcal1.55%
33.5g Frozen Green Peas25.8kcal0.89%
32g Carrots13kcal0.45%
18.8g Onions7.5kcal0.26%
31g Zucchini Summer Squash with Skin5.27kcal0.18%
18.6g Red Sweet Peppers4.84kcal0.17%
18.6g Green Sweet Peppers3.72kcal0.13%
0.75g Curry Powder2.44kcal0.084%
5.63g Green Hot Chili Peppers2.25kcal0.078%
0.53g Cumin Seed2kcal0.069%
4.44g Young Green Onions1.2kcal0.041%
Find foods rich in Energy
Fat6g
6.2%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
5.1g Sunflower Oil5.1g5.26%
79g Cooked Regular Long-grain White Rice0.22g0.23%
33.5g Frozen Green Peas0.13g0.14%
0.53g Cumin Seed0.12g0.12%
0.75g Curry Powder0.11g0.11%
31g Zucchini Summer Squash with Skin0.099g0.1%
32g Carrots0.077g0.079%
18.6g Red Sweet Peppers0.056g0.058%
18.6g Green Sweet Peppers0.032g0.033%
Find foods rich in Fat
Saturated Fat0.7g
2.2%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
5.1g Sunflower Oil0.53g1.64%
79g Cooked Regular Long-grain White Rice0.061g0.19%
31g Zucchini Summer Squash with Skin0.026g0.081%
33.5g Frozen Green Peas0.022g0.069%
0.75g Curry Powder0.012g0.039%
18.6g Red Sweet Peppers0.011g0.034%
18.6g Green Sweet Peppers0.011g0.034%
32g Carrots0.01g0.032%
Find foods rich in Saturated Fat
Omega 30.059g
3.66%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
31g Zucchini Summer Squash with Skin0.019g1.2%
33.5g Frozen Green Peas0.011g0.69%
18.6g Red Sweet Peppers0.01g0.65%
79g Cooked Regular Long-grain White Rice0.01g0.64%
0.75g Curry Powder0.002g0.13%
4.44g Young Green Onions0.002g0.11%
18.6g Green Sweet Peppers0.001g0.093%
0.53g Cumin Seed0.001g0.058%
18.8g Onions0.001g0.047%
32g Carrots0.001g0.04%
Find foods rich in Omega 3
Omega 63.57g
21%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
5.1g Sunflower Oil3.35g19.7%
79g Cooked Regular Long-grain White Rice0.049g0.29%
33.5g Frozen Green Peas0.048g0.28%
32g Carrots0.032g0.19%
0.75g Curry Powder0.021g0.12%
18.6g Red Sweet Peppers0.019g0.11%
0.53g Cumin Seed0.016g0.097%
18.6g Green Sweet Peppers0.01g0.059%
31g Zucchini Summer Squash with Skin0.009g0.055%
5.63g Green Hot Chili Peppers0.006g0.034%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate36g
27.8%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
79g Cooked Regular Long-grain White Rice22.3g17%
33.5g Frozen Green Peas4.56g3.5%
32g Carrots3.07g2.36%
18.8g Onions1.76g1.35%
18.6g Red Sweet Peppers1.12g0.86%
31g Zucchini Summer Squash with Skin0.96g0.74%
18.6g Green Sweet Peppers0.86g0.66%
5.63g Green Hot Chili Peppers0.53g0.41%
0.75g Curry Powder0.42g0.32%
4.44g Young Green Onions0.25g0.2%
0.53g Cumin Seed0.23g0.18%
2g Coriander Leaves0.073g0.056%
Find foods rich in Carbohydrate
Sugars6.54g
9.02%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
33.5g Frozen Green Peas1.68g2.3%
32g Carrots1.5g2.1%
18.8g Onions0.8g1.1%
18.6g Red Sweet Peppers0.78g1.08%
31g Zucchini Summer Squash with Skin0.78g1.07%
18.6g Green Sweet Peppers0.45g0.62%
5.63g Green Hot Chili Peppers0.29g0.4%
4.44g Young Green Onions0.17g0.24%
79g Cooked Regular Long-grain White Rice0.04g0.054%
Find foods rich in Sugars
Fructose1.66g
2.3%
≤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]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
31g Zucchini Summer Squash with Skin0.43g0.59%
18.6g Red Sweet Peppers0.42g0.58%
18.8g Onions0.24g0.33%
18.6g Green Sweet Peppers0.21g0.29%
32g Carrots0.18g0.24%
4.44g Young Green Onions0.094g0.13%
33.5g Frozen Green Peas0.084g0.12%
Find foods rich in Fructose
Glucose1.58g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose2.92g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber4.73g
12.5%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
33.5g Frozen Green Peas1.5g3.97%
32g Carrots0.9g2.36%
0.75g Curry Powder0.4g1.05%
18.6g Red Sweet Peppers0.39g1.03%
18.8g Onions0.32g0.84%
18.6g Green Sweet Peppers0.32g0.83%
79g Cooked Regular Long-grain White Rice0.32g0.83%
31g Zucchini Summer Squash with Skin0.31g0.82%
5.63g Green Hot Chili Peppers0.084g0.22%
4.44g Young Green Onions0.08g0.21%
2g Coriander Leaves0.056g0.15%
0.53g Cumin Seed0.056g0.15%
Find foods rich in Fiber
Protein5.5g
9.8%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
79g Cooked Regular Long-grain White Rice2.13g3.8%
33.5g Frozen Green Peas1.75g3.12%
31g Zucchini Summer Squash with Skin0.38g0.67%
32g Carrots0.3g0.53%
18.8g Onions0.21g0.37%
18.6g Red Sweet Peppers0.18g0.33%
18.6g Green Sweet Peppers0.16g0.29%
5.63g Green Hot Chili Peppers0.11g0.2%
0.75g Curry Powder0.11g0.19%
0.53g Cumin Seed0.094g0.17%
4.44g Young Green Onions0.043g0.077%
2g Coriander Leaves0.043g0.076%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium52mg
5.2%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
32g Carrots10.6mg1.06%
79g Cooked Regular Long-grain White Rice7.9mg0.79%
33.5g Frozen Green Peas7.37mg0.74%
31g Zucchini Summer Squash with Skin4.96mg0.5%
0.53g Cumin Seed4.93mg0.49%
18.8g Onions4.32mg0.43%
0.75g Curry Powder3.94mg0.39%
4.44g Young Green Onions2.3mg0.23%
18.6g Green Sweet Peppers1.86mg0.19%
2g Coriander Leaves1.34mg0.13%
18.6g Red Sweet Peppers1.3mg0.13%
5.63g Green Hot Chili Peppers1mg0.1%
Find foods rich in Calcium
Copper0.18mg
20%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
79g Cooked Regular Long-grain White Rice0.055mg6.06%
33.5g Frozen Green Peas0.042mg4.6%
31g Zucchini Summer Squash with Skin0.016mg1.83%
32g Carrots0.014mg1.6%
18.6g Green Sweet Peppers0.012mg1.36%
5.63g Green Hot Chili Peppers0.01mg1.1%
0.75g Curry Powder0.009mg1%
18.8g Onions0.007mg0.81%
0.53g Cumin Seed0.005mg0.51%
2g Coriander Leaves0.005mg0.5%
18.6g Red Sweet Peppers0.003mg0.35%
4.44g Young Green Onions0.001mg0.15%
Find foods rich in Copper
Fluoride1.6μg
0.04%
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
Find foods rich in Fluoride
Iron1.7mg
21%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
33.5g Frozen Green Peas0.51mg6.4%
0.53g Cumin Seed0.35mg4.4%
79g Cooked Regular Long-grain White Rice0.16mg1.98%
0.75g Curry Powder0.14mg1.8%
31g Zucchini Summer Squash with Skin0.11mg1.43%
32g Carrots0.096mg1.2%
18.6g Red Sweet Peppers0.08mg1%
5.63g Green Hot Chili Peppers0.068mg0.84%
18.6g Green Sweet Peppers0.063mg0.79%
18.8g Onions0.039mg0.49%
2g Coriander Leaves0.035mg0.44%
4.44g Young Green Onions0.023mg0.28%
Find foods rich in Iron
Magnesium40mg
9.55%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
79g Cooked Regular Long-grain White Rice9.5mg2.26%
33.5g Frozen Green Peas8.7mg2.07%
31g Zucchini Summer Squash with Skin5.6mg1.33%
32g Carrots3.84mg0.91%
18.6g Red Sweet Peppers2.23mg0.53%
0.53g Cumin Seed1.94mg0.46%
0.75g Curry Powder1.9mg0.46%
18.8g Onions1.88mg0.45%
18.6g Green Sweet Peppers1.86mg0.44%
5.63g Green Hot Chili Peppers1.4mg0.34%
4.44g Young Green Onions0.71mg0.17%
2g Coriander Leaves0.52mg0.12%
Find foods rich in Magnesium
Manganese0.76mg
33.2%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
79g Cooked Regular Long-grain White Rice0.37mg16.2%
33.5g Frozen Green Peas0.11mg4.9%
0.75g Curry Powder0.062mg2.7%
31g Zucchini Summer Squash with Skin0.055mg2.4%
32g Carrots0.046mg2%
18.8g Onions0.024mg1.05%
18.6g Green Sweet Peppers0.023mg0.99%
18.6g Red Sweet Peppers0.021mg0.91%
0.53g Cumin Seed0.018mg0.77%
5.63g Green Hot Chili Peppers0.013mg0.58%
2g Coriander Leaves0.009mg0.37%
4.44g Young Green Onions0.007mg0.29%
0.01g Black Pepper0.001mg0.055%
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
Phosphorus109mg
15.5%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
79g Cooked Regular Long-grain White Rice34mg4.85%
33.5g Frozen Green Peas27.5mg3.92%
31g Zucchini Summer Squash with Skin11.8mg1.7%
32g Carrots11mg1.6%
18.8g Onions5.45mg0.78%
18.6g Red Sweet Peppers4.84mg0.69%
18.6g Green Sweet Peppers3.72mg0.53%
0.75g Curry Powder2.75mg0.39%
0.53g Cumin Seed2.64mg0.38%
5.63g Green Hot Chili Peppers2.6mg0.37%
4.44g Young Green Onions1.1mg0.16%
2g Coriander Leaves0.96mg0.14%
Find foods rich in Phosphorus
Potassium416mg
12.2%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
32g Carrots102mg3%
31g Zucchini Summer Squash with Skin81mg2.38%
33.5g Frozen Green Peas51.3mg1.5%
18.6g Red Sweet Peppers39.2mg1.15%
18.6g Green Sweet Peppers32.6mg0.96%
79g Cooked Regular Long-grain White Rice27.7mg0.81%
18.8g Onions27.4mg0.81%
5.63g Green Hot Chili Peppers19mg0.56%
2g Coriander Leaves10.4mg0.31%
0.53g Cumin Seed9.48mg0.28%
0.75g Curry Powder8.78mg0.26%
4.44g Young Green Onions7.06mg0.21%
Find foods rich in Potassium
Selenium7.17μg
13%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
79g Cooked Regular Long-grain White Rice5.93μg10.8%
33.5g Frozen Green Peas0.64μg1.16%
0.75g Curry Powder0.3μg0.55%
18.8g Onions0.094μg0.17%
31g Zucchini Summer Squash with Skin0.062μg0.11%
32g Carrots0.032μg0.058%
5.63g Green Hot Chili Peppers0.028μg0.051%
0.53g Cumin Seed0.028μg0.05%
4.44g Young Green Onions0.022μg0.04%
18.6g Red Sweet Peppers0.019μg0.034%
2g Coriander Leaves0.018μg0.033%
Find foods rich in Selenium
Sodium106mg
7.04%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.1g Salt38.8mg2.6%
33.5g Frozen Green Peas36mg2.4%
32g Carrots22mg1.47%
31g Zucchini Summer Squash with Skin2.48mg0.17%
2g Coriander Leaves0.92mg0.061%
0.53g Cumin Seed0.89mg0.059%
79g Cooked Regular Long-grain White Rice0.79mg0.053%
18.8g Onions0.75mg0.05%
18.6g Red Sweet Peppers0.74mg0.05%
4.44g Young Green Onions0.67mg0.044%
18.6g Green Sweet Peppers0.56mg0.037%
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Zinc1.04mg
9.43%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
79g Cooked Regular Long-grain White Rice0.39mg3.5%
33.5g Frozen Green Peas0.27mg2.5%
31g Zucchini Summer Squash with Skin0.099mg0.9%
32g Carrots0.077mg0.7%
18.6g Red Sweet Peppers0.047mg0.42%
0.75g Curry Powder0.035mg0.32%
18.8g Onions0.032mg0.29%
0.53g Cumin Seed0.025mg0.23%
18.6g Green Sweet Peppers0.024mg0.22%
5.63g Green Hot Chili Peppers0.017mg0.15%
2g Coriander Leaves0.01mg0.091%
4.44g Young Green Onions0.009mg0.081%
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Water201g
5.43%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
79g Cooked Regular Long-grain White Rice54g1.46%
31g Zucchini Summer Squash with Skin29.4g0.79%
32g Carrots28.3g0.76%
33.5g Frozen Green Peas26.8g0.72%
18.6g Green Sweet Peppers17.5g0.47%
18.6g Red Sweet Peppers17g0.46%
18.8g Onions16.8g0.45%
5.63g Green Hot Chili Peppers4.94g0.13%
4.44g Young Green Onions4.1g0.11%
2g Coriander Leaves1.84g0.05%
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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