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food nameweightkcal
Wheat FlourWheat flour, white, all-purpose, unenriched188g684kcal
Yeast extract spreadYeast extract spread3g5.55kcal
SugarSugars, granulated6g23.2kcal
Olive OilOil, olive, salad or cooking10g88.4kcal
Water ConvolvulusWater convolvulus,raw28g5.32kcal
CauliflowerCauliflower, raw26.5g6.63kcal
Tapioca PearlsTapioca, pearl, dry15.5g55.5kcal
SaltSalt, table6g0kcal
Unsweetened Rice MilkBeverages, rice milk, unsweetened60g28kcal
Tomato SauceTomato sauce, canned, no salt added92g22kcal
Garlic PowderSpices, garlic powder0g0kcal
ParsleyParsley, fresh7.5g2.7kcal
Dried Oregano SpicesSpices, oregano, dried0g0kcal
Red or Cayenne PepperSpices, pepper, red or cayenne0.5g1.6kcal
Total: 443g923kcal
Calories
923
kcal
Fats
13
grams
Carbs
177
grams
Protein
23
grams

Macros Ratio

Protein Fat Carbs
10%
13%
77%

vitamins

Vitamin A188μg
21%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
28g Water Convolvulus88.2μg9.8%
60g Unsweetened Rice Milk37.8μg4.2%
7.5g Parsley31.6μg3.5%
92g Tomato Sauce20.2μg2.25%
0.5g Red or Cayenne Pepper10.4μg1.16%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B11mg
83%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
3g Yeast extract spread0.7mg58.4%
188g Wheat Flour0.23mg19%
92g Tomato Sauce0.022mg1.84%
60g Unsweetened Rice Milk0.016mg1.35%
26.5g Cauliflower0.013mg1.1%
28g Water Convolvulus0.008mg0.7%
7.5g Parsley0.006mg0.54%
0.5g Red or Cayenne Pepper0.002mg0.14%
15.5g Tapioca Pearls0.001mg0.052%
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Vitamin B20.8mg
61.7%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
3g Yeast extract spread0.53mg40.4%
60g Unsweetened Rice Milk0.085mg6.55%
188g Wheat Flour0.075mg5.8%
92g Tomato Sauce0.06mg4.6%
28g Water Convolvulus0.028mg2.15%
26.5g Cauliflower0.016mg1.22%
7.5g Parsley0.007mg0.57%
0.5g Red or Cayenne Pepper0.005mg0.35%
6g Sugar0.001mg0.088%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B37.85mg
49%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
3g Yeast extract spread3.83mg24%
188g Wheat Flour2.35mg14.7%
92g Tomato Sauce0.91mg5.7%
28g Water Convolvulus0.25mg1.58%
60g Unsweetened Rice Milk0.23mg1.46%
26.5g Cauliflower0.13mg0.84%
7.5g Parsley0.098mg0.62%
0.5g Red or Cayenne Pepper0.044mg0.27%
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Vitamin B51.6mg
32%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
188g Wheat Flour0.82mg16.5%
92g Tomato Sauce0.28mg5.7%
26.5g Cauliflower0.18mg3.54%
3g Yeast extract spread0.14mg2.76%
60g Unsweetened Rice Milk0.088mg1.75%
28g Water Convolvulus0.039mg0.79%
7.5g Parsley0.03mg0.6%
15.5g Tapioca Pearls0.021mg0.42%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.29mg
22.5%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
92g Tomato Sauce0.09mg6.94%
188g Wheat Flour0.083mg6.36%
26.5g Cauliflower0.049mg3.75%
28g Water Convolvulus0.027mg2.07%
60g Unsweetened Rice Milk0.023mg1.8%
0.5g Red or Cayenne Pepper0.012mg0.94%
7.5g Parsley0.007mg0.52%
15.5g Tapioca Pearls0.001mg0.095%
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Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
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Vitamin B9216μg
54%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
3g Yeast extract spread114μg28.4%
188g Wheat Flour49μg12.2%
28g Water Convolvulus16μg4%
26.5g Cauliflower15μg3.78%
7.5g Parsley11.4μg2.85%
92g Tomato Sauce8.28μg2.07%
60g Unsweetened Rice Milk1.2μg0.3%
15.5g Tapioca Pearls0.62μg0.16%
0.5g Red or Cayenne Pepper0.53μg0.13%
Find foods rich in Vitamin B9
Vitamin B120.39μg
16.4%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
60g Unsweetened Rice Milk0.38μg15.8%
3g Yeast extract spread0.015μg0.63%
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C45mg
50%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
28g Water Convolvulus15.4mg17%
26.5g Cauliflower12.8mg14%
7.5g Parsley9.98mg11%
92g Tomato Sauce6.44mg7.16%
0.5g Red or Cayenne Pepper0.38mg0.42%
Find foods rich in Vitamin C
Vitamin D25IU
4.2%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
60g Unsweetened Rice Milk25IU4.2%
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E3.4mg
22.5%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
10g Olive Oil1.44mg9.57%
92g Tomato Sauce1.32mg8.83%
60g Unsweetened Rice Milk0.28mg1.88%
0.5g Red or Cayenne Pepper0.15mg0.99%
188g Wheat Flour0.11mg0.75%
7.5g Parsley0.056mg0.38%
26.5g Cauliflower0.021mg0.14%
Find foods rich in Vitamin E
Vitamin K137μg
114%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
7.5g Parsley123μg103%
10g Olive Oil6μg5%
26.5g Cauliflower4.1μg3.42%
92g Tomato Sauce2.58μg2.15%
188g Wheat Flour0.56μg0.47%
0.5g Red or Cayenne Pepper0.4μg0.33%
60g Unsweetened Rice Milk0.12μg0.1%
Find foods rich in Vitamin K

macro

Energy923kcal
32%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
188g Wheat Flour684kcal23.6%
10g Olive Oil88.4kcal3.05%
15.5g Tapioca Pearls55.5kcal1.9%
60g Unsweetened Rice Milk28kcal0.97%
6g Sugar23.2kcal0.8%
92g Tomato Sauce22kcal0.76%
26.5g Cauliflower6.63kcal0.23%
3g Yeast extract spread5.55kcal0.19%
28g Water Convolvulus5.32kcal0.18%
7.5g Parsley2.7kcal0.093%
0.5g Red or Cayenne Pepper1.6kcal0.055%
Find foods rich in Energy
Fat13g
13.4%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
10g Olive Oil10g10.3%
188g Wheat Flour1.84g1.9%
60g Unsweetened Rice Milk0.58g0.6%
92g Tomato Sauce0.28g0.28%
0.5g Red or Cayenne Pepper0.086g0.089%
26.5g Cauliflower0.074g0.076%
7.5g Parsley0.059g0.061%
28g Water Convolvulus0.056g0.058%
Find foods rich in Fat
Saturated Fat1.77g
5.54%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
10g Olive Oil1.4g4.3%
188g Wheat Flour0.29g0.91%
92g Tomato Sauce0.038g0.12%
26.5g Cauliflower0.034g0.11%
0.5g Red or Cayenne Pepper0.016g0.051%
7.5g Parsley0.01g0.031%
Find foods rich in Saturated Fat
Omega 30.14g
8.5%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
10g Olive Oil0.076g4.76%
188g Wheat Flour0.041g2.6%
92g Tomato Sauce0.006g0.35%
60g Unsweetened Rice Milk0.005g0.3%
26.5g Cauliflower0.004g0.25%
0.5g Red or Cayenne Pepper0.003g0.21%
7.5g Parsley0.001g0.038%
Find foods rich in Omega 3
Omega 62.05g
12%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
10g Olive Oil0.98g5.74%
188g Wheat Flour0.74g4.32%
60g Unsweetened Rice Milk0.18g1.08%
92g Tomato Sauce0.11g0.62%
0.5g Red or Cayenne Pepper0.039g0.23%
7.5g Parsley0.009g0.051%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate177g
136%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
188g Wheat Flour143g110%
15.5g Tapioca Pearls13.7g10.6%
6g Sugar6g4.6%
60g Unsweetened Rice Milk5.5g4.23%
92g Tomato Sauce4.9g3.76%
26.5g Cauliflower1.3g1%
28g Water Convolvulus0.88g0.67%
3g Yeast extract spread0.61g0.47%
7.5g Parsley0.47g0.37%
0.5g Red or Cayenne Pepper0.28g0.22%
Find foods rich in Carbohydrate
Sugars14g
19.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
6g Sugar6g8.26%
92g Tomato Sauce3.28g4.5%
60g Unsweetened Rice Milk3.17g4.37%
15.5g Tapioca Pearls0.52g0.72%
188g Wheat Flour0.51g0.7%
26.5g Cauliflower0.51g0.7%
7.5g Parsley0.064g0.088%
0.5g Red or Cayenne Pepper0.052g0.071%
3g Yeast extract spread0.048g0.066%
Find foods rich in Sugars
Fructose1.8g
2.47%
≤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]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
92g Tomato Sauce1.54g2.1%
26.5g Cauliflower0.26g0.35%
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Glucose1.92g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose6.05g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber8.47g
22.3%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
188g Wheat Flour5.08g13.4%
92g Tomato Sauce1.38g3.63%
28g Water Convolvulus0.59g1.55%
26.5g Cauliflower0.53g1.4%
7.5g Parsley0.25g0.65%
3g Yeast extract spread0.2g0.51%
60g Unsweetened Rice Milk0.18g0.47%
15.5g Tapioca Pearls0.14g0.37%
0.5g Red or Cayenne Pepper0.14g0.36%
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Protein23g
41%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
188g Wheat Flour19.4g34.7%
92g Tomato Sauce1.1g1.97%
28g Water Convolvulus0.73g1.3%
3g Yeast extract spread0.72g1.28%
26.5g Cauliflower0.51g0.91%
7.5g Parsley0.22g0.4%
60g Unsweetened Rice Milk0.17g0.3%
0.5g Red or Cayenne Pepper0.06g0.11%
15.5g Tapioca Pearls0.029g0.053%
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minerals

Calcium157mg
15.7%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
60g Unsweetened Rice Milk70.8mg7.1%
188g Wheat Flour28mg2.82%
28g Water Convolvulus21.6mg2.16%
92g Tomato Sauce13mg1.3%
7.5g Parsley10.4mg1.04%
26.5g Cauliflower5.83mg0.58%
15.5g Tapioca Pearls3.1mg0.31%
3g Yeast extract spread2mg0.2%
6g Salt1.44mg0.14%
0.5g Red or Cayenne Pepper0.74mg0.074%
Find foods rich in Calcium
Copper0.44mg
49%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
188g Wheat Flour0.27mg30%
92g Tomato Sauce0.11mg11.8%
60g Unsweetened Rice Milk0.022mg2.47%
7.5g Parsley0.011mg1.24%
26.5g Cauliflower0.01mg1.15%
3g Yeast extract spread0.007mg0.82%
28g Water Convolvulus0.006mg0.72%
15.5g Tapioca Pearls0.003mg0.34%
0.5g Red or Cayenne Pepper0.002mg0.21%
6g Salt0.002mg0.2%
6g Sugar0mg0.047%
Find foods rich in Copper
Fluoride32.5μg
0.81%
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
92g Tomato Sauce32μg0.8%
Find foods rich in Fluoride
Iron4.73mg
59%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
188g Wheat Flour2.2mg27.5%
92g Tomato Sauce0.88mg11%
28g Water Convolvulus0.47mg5.85%
7.5g Parsley0.47mg5.8%
15.5g Tapioca Pearls0.24mg3.06%
3g Yeast extract spread0.12mg1.5%
60g Unsweetened Rice Milk0.12mg1.5%
26.5g Cauliflower0.11mg1.4%
10g Olive Oil0.056mg0.7%
0.5g Red or Cayenne Pepper0.039mg0.49%
6g Salt0.02mg0.25%
6g Sugar0.003mg0.038%
Find foods rich in Iron
Magnesium96mg
22.8%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
188g Wheat Flour41.4mg9.85%
28g Water Convolvulus20mg4.73%
92g Tomato Sauce14mg3.3%
60g Unsweetened Rice Milk6.6mg1.57%
3g Yeast extract spread5.4mg1.3%
26.5g Cauliflower3.98mg0.95%
7.5g Parsley3.75mg0.89%
0.5g Red or Cayenne Pepper0.76mg0.18%
15.5g Tapioca Pearls0.16mg0.037%
Find foods rich in Magnesium
Manganese1.7mg
73.7%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
188g Wheat Flour1.3mg55.7%
60g Unsweetened Rice Milk0.17mg7.36%
92g Tomato Sauce0.1mg4.52%
28g Water Convolvulus0.045mg1.95%
26.5g Cauliflower0.041mg1.8%
15.5g Tapioca Pearls0.017mg0.74%
7.5g Parsley0.012mg0.52%
0.5g Red or Cayenne Pepper0.01mg0.43%
3g Yeast extract spread0.008mg0.34%
6g Salt0.006mg0.26%
Find foods rich in Manganese
Molybdenum80μg
178%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
188g Wheat Flour80μg178%
Find foods rich in Molybdenum
Phosphorus294mg
42%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
188g Wheat Flour203mg29%
60g Unsweetened Rice Milk33.6mg4.8%
92g Tomato Sauce25mg3.55%
26.5g Cauliflower11.7mg1.67%
28g Water Convolvulus11mg1.56%
7.5g Parsley4.35mg0.62%
3g Yeast extract spread3.12mg0.45%
0.5g Red or Cayenne Pepper1.47mg0.21%
15.5g Tapioca Pearls1.1mg0.16%
Find foods rich in Phosphorus
Potassium774mg
22.8%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
92g Tomato Sauce273mg8.04%
188g Wheat Flour201mg5.9%
28g Water Convolvulus87.4mg2.57%
26.5g Cauliflower79.2mg2.33%
3g Yeast extract spread63mg1.85%
7.5g Parsley41.6mg1.22%
60g Unsweetened Rice Milk16mg0.48%
0.5g Red or Cayenne Pepper10mg0.3%
15.5g Tapioca Pearls1.7mg0.05%
Find foods rich in Potassium
Selenium67μg
122%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
188g Wheat Flour63.7μg116%
60g Unsweetened Rice Milk1.32μg2.4%
3g Yeast extract spread0.83μg1.5%
92g Tomato Sauce0.55μg1%
28g Water Convolvulus0.25μg0.46%
26.5g Cauliflower0.16μg0.29%
15.5g Tapioca Pearls0.12μg0.23%
0.5g Red or Cayenne Pepper0.044μg0.08%
6g Sugar0.036μg0.065%
Find foods rich in Selenium
Sodium2509mg
167%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
6g Salt2325mg155%
3g Yeast extract spread101mg6.76%
28g Water Convolvulus31.6mg2.1%
60g Unsweetened Rice Milk23.4mg1.56%
92g Tomato Sauce10mg0.67%
26.5g Cauliflower7.95mg0.53%
7.5g Parsley4.2mg0.28%
188g Wheat Flour3.76mg0.25%
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Zinc1.96mg
18%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
188g Wheat Flour1.3mg12%
92g Tomato Sauce0.2mg1.84%
3g Yeast extract spread0.13mg1.14%
7.5g Parsley0.08mg0.73%
60g Unsweetened Rice Milk0.078mg0.71%
26.5g Cauliflower0.072mg0.65%
28g Water Convolvulus0.05mg0.46%
15.5g Tapioca Pearls0.019mg0.17%
0.5g Red or Cayenne Pepper0.012mg0.11%
6g Salt0.006mg0.055%
Find foods rich in Zinc
Water220g
5.94%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
92g Tomato Sauce84g2.27%
60g Unsweetened Rice Milk53.6g1.45%
28g Water Convolvulus26g0.7%
26.5g Cauliflower24.4g0.66%
188g Wheat Flour22.4g0.61%
7.5g Parsley6.58g0.18%
15.5g Tapioca Pearls1.7g0.046%
3g Yeast extract spread1.23g0.033%
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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