Vegan Calorie Counter. Nutrients in Water, Wheat Flour, Onions, Soy sauce made from hydrolyzed vegetable protein, Tomato Sauce and more.

Your food list

food nameweightkcal

Wheat FlourWheat flour, white, all-purpose, unenriched100g364kcal

WaterBeverages, water, tap, drinking189g0kcal

Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein11.6g6.96kcal

OnionsOnions, raw16g6.4kcal

GarlicGarlic, raw0.3g0.45kcal

Dried Oregano SpicesSpices, oregano, dried0.1g0.27kcal

Bay Leaf SpicesSpices, bay leaf0.06g0.19kcal

Black PepperSpices, pepper, black0.23g0.58kcal

Tomato SauceTomato sauce, canned, no salt added8.16g1.96kcal

Total: 325g381kcal

Calories

381

kcal

Fats

1.1

grams

Carbs

79.5

grams

Protein

11.5

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

12%

85%

vitamins

Vitamin A2.13μg

0.24%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

8.16g Tomato Sauce1.8μg0.2%

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Vitamin B10.14mg

11.3%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

100g Wheat Flour0.12mg10%

16g Onions0.007mg0.61%

11.6g Soy sauce made from hydrolyzed vegetable protein0.005mg0.41%

8.16g Tomato Sauce0.002mg0.16%

0.3g Garlic0.001mg0.05%

Find foods rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B20.064mg

4.9%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

100g Wheat Flour0.04mg3.08%

11.6g Soy sauce made from hydrolyzed vegetable protein0.013mg0.97%

8.16g Tomato Sauce0.005mg0.41%

16g Onions0.004mg0.33%

0.1g Dried Oregano Spices0.001mg0.041%

0.23g Black Pepper0mg0.032%

Find foods rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B31.7mg

10.6%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

100g Wheat Flour1.25mg7.8%

11.6g Soy sauce made from hydrolyzed vegetable protein0.33mg2.05%

8.16g Tomato Sauce0.081mg0.51%

16g Onions0.019mg0.12%

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Vitamin B50.52mg

10.4%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

100g Wheat Flour0.44mg8.76%

11.6g Soy sauce made from hydrolyzed vegetable protein0.031mg0.62%

8.16g Tomato Sauce0.025mg0.5%

16g Onions0.02mg0.39%

0.23g Black Pepper0.003mg0.064%

0.3g Garlic0.002mg0.036%

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

Vitamin B60.094mg

7.25%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

100g Wheat Flour0.044mg3.4%

16g Onions0.019mg1.48%

11.6g Soy sauce made from hydrolyzed vegetable protein0.017mg1.28%

8.16g Tomato Sauce0.008mg0.62%

0.3g Garlic0.004mg0.29%

0.1g Dried Oregano Spices0.001mg0.08%

0.06g Bay Leaf Spices0.001mg0.08%

0.23g Black Pepper0.001mg0.051%

Find foods rich in Vitamin B6

Vitamin B70μg

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

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Vitamin B931.7μg

7.9%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

100g Wheat Flour26μg6.5%

16g Onions3.04μg0.76%

11.6g Soy sauce made from hydrolyzed vegetable protein1.5μg0.38%

8.16g Tomato Sauce0.73μg0.18%

0.1g Dried Oregano Spices0.24μg0.059%

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 C1.88mg

2.1%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

16g Onions1.2mg1.3%

8.16g Tomato Sauce0.57mg0.63%

0.3g Garlic0.094mg0.1%

0.06g Bay Leaf Spices0.028mg0.031%

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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 E0.2mg

1.34%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

8.16g Tomato Sauce0.12mg0.78%

100g Wheat Flour0.06mg0.4%

0.1g Dried Oregano Spices0.018mg0.12%

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Vitamin K1.6μg

1.33%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

0.1g Dried Oregano Spices0.62μg0.52%

0.23g Black Pepper0.38μg0.31%

100g Wheat Flour0.3μg0.25%

8.16g Tomato Sauce0.23μg0.19%

16g Onions0.064μg0.053%

Find foods rich in Vitamin K

macro

Energy381kcal

13%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

100g Wheat Flour364kcal12.6%

11.6g Soy sauce made from hydrolyzed vegetable protein6.96kcal0.24%

16g Onions6.4kcal0.22%

8.16g Tomato Sauce1.96kcal0.068%

Find foods rich in Energy

Fat1.1g

1.13%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

100g Wheat Flour0.98g1%

11.6g Soy sauce made from hydrolyzed vegetable protein0.059g0.061%

Find foods rich in Fat

Saturated Fat0.18g

0.55%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

100g Wheat Flour0.16g0.48%

Find foods rich in Saturated Fat

Omega 30.027g

1.7%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

100g Wheat Flour0.022g1.38%

11.6g Soy sauce made from hydrolyzed vegetable protein0.002g0.15%

16g Onions0.001g0.04%

0.06g Bay Leaf Spices0.001g0.039%

0.1g Dried Oregano Spices0.001g0.039%

8.16g Tomato Sauce0g0.031%

Find foods rich in Omega 3

Omega 60.42g

2.48%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

100g Wheat Flour0.39g2.3%

11.6g Soy sauce made from hydrolyzed vegetable protein0.015g0.087%

8.16g Tomato Sauce0.009g0.055%

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Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

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Carbohydrate79.5g

61%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

100g Wheat Flour76.3g58.7%

16g Onions1.5g1.15%

11.6g Soy sauce made from hydrolyzed vegetable protein0.91g0.7%

8.16g Tomato Sauce0.43g0.33%

0.23g Black Pepper0.15g0.11%

0.3g Garlic0.099g0.076%

0.1g Dried Oregano Spices0.069g0.053%

0.06g Bay Leaf Spices0.045g0.035%

Find foods rich in Carbohydrate

Sugars1.4g

1.93%

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

16g Onions0.68g0.94%

8.16g Tomato Sauce0.29g0.4%

100g Wheat Flour0.27g0.37%

11.6g Soy sauce made from hydrolyzed vegetable protein0.15g0.21%

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Fructose0.34g

0.47%

≤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

16g Onions0.21g0.28%

8.16g Tomato Sauce0.14g0.19%

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Glucose0.55g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

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Sucrose0.17g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

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Fiber3.28g

8.6%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

100g Wheat Flour2.7g7.1%

16g Onions0.27g0.72%

8.16g Tomato Sauce0.12g0.32%

0.23g Black Pepper0.058g0.15%

11.6g Soy sauce made from hydrolyzed vegetable protein0.058g0.15%

0.1g Dried Oregano Spices0.043g0.11%

0.06g Bay Leaf Spices0.016g0.042%

Find foods rich in Fiber

Protein11.5g

20.5%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

100g Wheat Flour10.3g18.4%

11.6g Soy sauce made from hydrolyzed vegetable protein0.81g1.45%

16g Onions0.18g0.31%

8.16g Tomato Sauce0.098g0.17%

0.23g Black Pepper0.024g0.043%

0.3g Garlic0.019g0.034%

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minerals

Calcium31mg

3.1%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

100g Wheat Flour15mg1.5%

189g Water5.67mg0.57%

16g Onions3.68mg0.37%

11.6g Soy sauce made from hydrolyzed vegetable protein1.97mg0.2%

0.1g Dried Oregano Spices1.6mg0.16%

8.16g Tomato Sauce1.14mg0.11%

0.23g Black Pepper1mg0.1%

0.3g Garlic0.54mg0.054%

0.06g Bay Leaf Spices0.5mg0.05%

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Copper0.19mg

21%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

100g Wheat Flour0.14mg16%

189g Water0.019mg2.1%

8.16g Tomato Sauce0.009mg1.04%

16g Onions0.006mg0.69%

11.6g Soy sauce made from hydrolyzed vegetable protein0.005mg0.53%

0.23g Black Pepper0.003mg0.34%

0.3g Garlic0.001mg0.1%

0.1g Dried Oregano Spices0.001mg0.07%

Find foods rich in Copper

Fluoride138μg

3.44%

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

189g Water135μg3.36%

8.16g Tomato Sauce2.85μg0.071%

Find foods rich in Fluoride

Iron1.4mg

17.6%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

100g Wheat Flour1.17mg14.6%

8.16g Tomato Sauce0.078mg0.98%

11.6g Soy sauce made from hydrolyzed vegetable protein0.038mg0.48%

0.1g Dried Oregano Spices0.037mg0.46%

16g Onions0.034mg0.42%

0.06g Bay Leaf Spices0.026mg0.32%

0.23g Black Pepper0.022mg0.28%

0.3g Garlic0.005mg0.064%

Find foods rich in Iron

Magnesium31mg

7.35%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

100g Wheat Flour22mg5.24%

11.6g Soy sauce made from hydrolyzed vegetable protein3.36mg0.8%

189g Water1.9mg0.45%

16g Onions1.6mg0.38%

8.16g Tomato Sauce1.22mg0.29%

0.23g Black Pepper0.39mg0.094%

0.1g Dried Oregano Spices0.27mg0.064%

Find foods rich in Magnesium

Manganese0.77mg

33.4%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

100g Wheat Flour0.68mg29.7%

0.23g Black Pepper0.029mg1.28%

16g Onions0.021mg0.9%

11.6g Soy sauce made from hydrolyzed vegetable protein0.012mg0.5%

8.16g Tomato Sauce0.009mg0.4%

0.3g Garlic0.005mg0.22%

0.1g Dried Oregano Spices0.005mg0.22%

0.06g Bay Leaf Spices0.005mg0.21%

Find foods rich in Manganese

Molybdenum42.6μg

95%

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

100g Wheat Flour42.6μg95%

Find foods rich in Molybdenum

Phosphorus127mg

18%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

100g Wheat Flour108mg15.4%

11.6g Soy sauce made from hydrolyzed vegetable protein11mg1.56%

16g Onions4.64mg0.66%

8.16g Tomato Sauce2.2mg0.31%

0.3g Garlic0.46mg0.066%

0.23g Black Pepper0.36mg0.052%

Find foods rich in Phosphorus

Potassium212mg

6.24%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

100g Wheat Flour107mg3.15%

11.6g Soy sauce made from hydrolyzed vegetable protein52mg1.53%

8.16g Tomato Sauce24.2mg0.71%

16g Onions23.4mg0.69%

0.23g Black Pepper3.06mg0.09%

0.1g Dried Oregano Spices1.26mg0.037%

0.3g Garlic1.2mg0.035%

Find foods rich in Potassium

Selenium34μg

62%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

100g Wheat Flour34μg61.6%

11.6g Soy sauce made from hydrolyzed vegetable protein0.093μg0.17%

16g Onions0.08μg0.15%

8.16g Tomato Sauce0.049μg0.089%

0.3g Garlic0.043μg0.077%

Find foods rich in Selenium

Sodium802mg

53.5%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

11.6g Soy sauce made from hydrolyzed vegetable protein791mg52.7%

189g Water7.56mg0.5%

100g Wheat Flour2mg0.13%

8.16g Tomato Sauce0.9mg0.06%

16g Onions0.64mg0.043%

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Zinc0.8mg

7.3%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

100g Wheat Flour0.7mg6.36%

16g Onions0.027mg0.25%

11.6g Soy sauce made from hydrolyzed vegetable protein0.027mg0.24%

189g Water0.019mg0.17%

8.16g Tomato Sauce0.018mg0.16%

0.3g Garlic0.003mg0.032%

Find foods rich in Zinc

Water231g

6.23%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

189g Water189g5.1%

16g Onions14.3g0.39%

100g Wheat Flour12g0.32%

11.6g Soy sauce made from hydrolyzed vegetable protein7.9g0.21%

8.16g Tomato Sauce7.45g0.2%

Find foods rich in Water

Vegan Nutrition Tracker

Food Title

Your food list

Macros Ratio

vitamins

macro

minerals