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Your food list

food nameweightkcal

Breakfast

WatermelonWatermelon, raw500g150kcal
Baked Sweet PotatoSweet potato, cooked, baked in skin, flesh, without salt100g90kcal
OatsOats50g195kcal
WaterBeverages, water, tap, drinking800g0kcal
FlaxseedSeeds, flaxseed5g26.7kcal
Sunflower SeedsSeeds, sunflower seed kernels, dried10g58.4kcal

Launch

Boiled Navy Beans with SaltBeans, navy, mature seeds, cooked, boiled, with salt300g420kcal
Now, Nutritional Yeast FlakesFortified Nutritional Yeast Flakes by Now Foods5g19.4kcal
Boiled Chopped Or Leaf Frozen SpinachSpinach, frozen, chopped or leaf, cooked, boiled, drained, without salt100g34kcal
Tomato PasteTomato products, canned, paste, without salt added25g20.5kcal
GarlicGarlic, raw9g13.4kcal
Curry PowderSpices, curry powder2g6.5kcal
Commercial Whole-wheat BreadBread, whole-wheat, commercially prepared50g126kcal
NectarinesNectarines, raw200g88kcal
WaterBeverages, water, tap, drinking500g0kcal

Dinner

UV Exposed Portabella MushroomsMushrooms, portabella, exposed to ultraviolet light, raw300g66kcal
Whole Wheat PastaPasta, whole-wheat, dry100g352kcal
Coriander LeavesCoriander (cilantro) leaves, raw30g6.9kcal
SaltSalt, table2g0kcal
Frontier, Nutritional YeastFortified Nutritional Yeast by Frontier20g75kcal
OnionsOnions, raw100g40kcal
WaterBeverages, water, tap, drinking800g0kcal
StrawberriesStrawberries, raw200g64kcal
ApplesApples, raw, with skin223g116kcal
Total: 4431g1967kcal
Calories
1967
kcal
Fats
23
grams
Carbs
380
grams
Protein
92
grams

Macros Ratio

Protein Fat Carbs
18%
10%
72%

vitamins

Vitamin A1867μg
207%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
100g Baked Sweet Potato961μg107%
100g Boiled Chopped Or Leaf Frozen Spinach603μg67%
500g Watermelon140μg15.6%
30g Coriander Leaves101μg11.2%
200g Nectarines34μg3.78%
25g Tomato Paste19μg2.1%
223g Apples6.7μg0.74%
200g Strawberries2μg0.22%
10g Sunflower Seeds0.3μg0.033%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B16.6mg
550%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
5g Now, Nutritional Yeast Flakes3.34mg278%
300g Boiled Navy Beans with Salt0.71mg59.3%
20g Frontier, Nutritional Yeast0.56mg46.7%
100g Whole Wheat Pasta0.41mg34%
50g Oats0.38mg31.8%
50g Commercial Whole-wheat Bread0.2mg16.4%
300g UV Exposed Portabella Mushrooms0.18mg14.8%
500g Watermelon0.17mg13.8%
10g Sunflower Seeds0.15mg12.3%
100g Baked Sweet Potato0.11mg8.9%
5g Flaxseed0.082mg6.85%
100g Boiled Chopped Or Leaf Frozen Spinach0.078mg6.5%
200g Nectarines0.068mg5.67%
200g Strawberries0.048mg4%
100g Onions0.046mg3.83%
223g Apples0.038mg3.16%
30g Coriander Leaves0.02mg1.68%
9g Garlic0.018mg1.5%
25g Tomato Paste0.015mg1.25%
2g Curry Powder0.004mg0.29%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B213mg
990%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
20g Frontier, Nutritional Yeast7.86mg605%
5g Now, Nutritional Yeast Flakes3.34mg257%
300g UV Exposed Portabella Mushrooms0.39mg30%
100g Whole Wheat Pasta0.22mg16.8%
300g Boiled Navy Beans with Salt0.2mg15.2%
100g Boiled Chopped Or Leaf Frozen Spinach0.18mg13.5%
100g Baked Sweet Potato0.11mg8.15%
500g Watermelon0.11mg8.08%
50g Commercial Whole-wheat Bread0.084mg6.42%
50g Oats0.07mg5.35%
223g Apples0.058mg4.46%
200g Nectarines0.054mg4.15%
30g Coriander Leaves0.049mg3.74%
200g Strawberries0.044mg3.4%
25g Tomato Paste0.038mg2.94%
10g Sunflower Seeds0.036mg2.73%
100g Onions0.027mg2.08%
9g Garlic0.01mg0.76%
5g Flaxseed0.008mg0.62%
2g Curry Powder0.004mg0.31%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B360.5mg
378%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
5g Now, Nutritional Yeast Flakes17.8mg111%
300g UV Exposed Portabella Mushrooms13.5mg84.3%
100g Whole Wheat Pasta8.7mg54.3%
20g Frontier, Nutritional Yeast7.5mg47%
200g Nectarines2.25mg14%
50g Commercial Whole-wheat Bread2.2mg14%
300g Boiled Navy Beans with Salt1.95mg12%
100g Baked Sweet Potato1.5mg9.3%
500g Watermelon0.89mg5.56%
10g Sunflower Seeds0.83mg5.2%
200g Strawberries0.77mg4.83%
25g Tomato Paste0.77mg4.8%
50g Oats0.48mg3%
100g Boiled Chopped Or Leaf Frozen Spinach0.44mg2.74%
30g Coriander Leaves0.33mg2.1%
223g Apples0.2mg1.27%
5g Flaxseed0.15mg0.96%
100g Onions0.12mg0.73%
2g Curry Powder0.065mg0.41%
9g Garlic0.063mg0.39%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B512.7mg
253%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
300g UV Exposed Portabella Mushrooms3.4mg68.4%
20g Frontier, Nutritional Yeast3.2mg64%
500g Watermelon1.1mg22%
100g Baked Sweet Potato0.88mg17.7%
100g Whole Wheat Pasta0.87mg17.4%
300g Boiled Navy Beans with Salt0.8mg16%
50g Oats0.68mg13.5%
200g Nectarines0.37mg7.4%
50g Commercial Whole-wheat Bread0.32mg6.46%
200g Strawberries0.25mg5%
30g Coriander Leaves0.17mg3.4%
223g Apples0.14mg2.72%
100g Onions0.12mg2.46%
10g Sunflower Seeds0.11mg2.26%
100g Boiled Chopped Or Leaf Frozen Spinach0.075mg1.5%
9g Garlic0.054mg1.07%
5g Flaxseed0.049mg0.99%
25g Tomato Paste0.036mg0.71%
2g Curry Powder0.021mg0.43%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B66.64mg
510%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
5g Now, Nutritional Yeast Flakes3.34mg257%
20g Frontier, Nutritional Yeast0.62mg47.7%
300g UV Exposed Portabella Mushrooms0.44mg34%
300g Boiled Navy Beans with Salt0.41mg32%
100g Baked Sweet Potato0.29mg22%
100g Whole Wheat Pasta0.28mg21.8%
500g Watermelon0.23mg17.3%
100g Boiled Chopped Or Leaf Frozen Spinach0.14mg10.5%
10g Sunflower Seeds0.13mg10.3%
100g Onions0.12mg9.23%
9g Garlic0.11mg8.55%
50g Commercial Whole-wheat Bread0.11mg8.27%
200g Strawberries0.094mg7.23%
223g Apples0.091mg7.03%
50g Oats0.06mg4.58%
25g Tomato Paste0.054mg4.15%
200g Nectarines0.05mg3.85%
30g Coriander Leaves0.045mg3.44%
5g Flaxseed0.024mg1.8%
2g Curry Powder0.002mg0.16%
Find foods rich in Vitamin B6
Vitamin B715.4μg
51.4%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
50g Oats11μg36.5%
100g Baked Sweet Potato2.4μg8%
5g Flaxseed1.7μg5.63%
200g Strawberries0.38μg1.27%
Find foods rich in Vitamin B7
Vitamin B91573μg
393%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
300g Boiled Navy Beans with Salt420μg105%
5g Now, Nutritional Yeast Flakes375μg94%
20g Frontier, Nutritional Yeast300μg75%
100g Boiled Chopped Or Leaf Frozen Spinach121μg30.3%
300g UV Exposed Portabella Mushrooms84μg21%
100g Whole Wheat Pasta69μg17.3%
200g Strawberries48μg12%
50g Oats28μg7%
10g Sunflower Seeds22.7μg5.68%
50g Commercial Whole-wheat Bread21μg5.25%
100g Onions19μg4.75%
30g Coriander Leaves18.6μg4.65%
500g Watermelon15μg3.75%
200g Nectarines10μg2.5%
223g Apples6.7μg1.67%
100g Baked Sweet Potato6μg1.5%
5g Flaxseed4.35μg1.1%
25g Tomato Paste3μg0.75%
2g Curry Powder1.12μg0.28%
9g Garlic0.27μg0.068%
Find foods rich in Vitamin B9
Vitamin B127.93μg
330%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
5g Now, Nutritional Yeast Flakes7.8μg324%
300g UV Exposed Portabella Mushrooms0.15μg6.25%
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C228mg
253%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
200g Strawberries118mg131%
500g Watermelon40.5mg45%
100g Baked Sweet Potato19.6mg21.8%
200g Nectarines11mg12%
223g Apples10.3mg11.4%
30g Coriander Leaves8.1mg9%
100g Onions7.4mg8.22%
25g Tomato Paste5.48mg6.1%
9g Garlic2.8mg3.12%
300g Boiled Navy Beans with Salt2.7mg3%
100g Boiled Chopped Or Leaf Frozen Spinach2.2mg2.44%
10g Sunflower Seeds0.14mg0.16%
5g Flaxseed0.03mg0.033%
Find foods rich in Vitamin C
Vitamin D3405IU
568%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
300g UV Exposed Portabella Mushrooms3405IU568%
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E14.8mg
99%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
100g Boiled Chopped Or Leaf Frozen Spinach3.54mg23.6%
10g Sunflower Seeds3.5mg23.4%
200g Nectarines1.54mg10.3%
50g Commercial Whole-wheat Bread1.33mg8.87%
25g Tomato Paste1.08mg7.17%
30g Coriander Leaves0.75mg5%
100g Baked Sweet Potato0.71mg4.73%
200g Strawberries0.58mg3.87%
2g Curry Powder0.5mg3.37%
100g Whole Wheat Pasta0.46mg3.07%
223g Apples0.4mg2.68%
500g Watermelon0.25mg1.67%
300g UV Exposed Portabella Mushrooms0.06mg0.4%
300g Boiled Navy Beans with Salt0.03mg0.2%
100g Onions0.02mg0.13%
5g Flaxseed0.016mg0.1%
9g Garlic0.007mg0.048%
Find foods rich in Vitamin E
Vitamin K663μg
552%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
100g Boiled Chopped Or Leaf Frozen Spinach541μg451%
30g Coriander Leaves93μg77.5%
223g Apples4.9μg4.1%
200g Nectarines4.4μg3.67%
200g Strawberries4.4μg3.67%
50g Commercial Whole-wheat Bread3.9μg3.25%
25g Tomato Paste2.85μg2.38%
100g Baked Sweet Potato2.3μg1.9%
2g Curry Powder2μg1.66%
300g Boiled Navy Beans with Salt1.8μg1.5%
100g Whole Wheat Pasta1.4μg1.17%
500g Watermelon0.5μg0.42%
100g Onions0.4μg0.33%
5g Flaxseed0.22μg0.18%
9g Garlic0.15μg0.13%
Find foods rich in Vitamin K

macro

Energy1967kcal
68%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
300g Boiled Navy Beans with Salt420kcal14.5%
100g Whole Wheat Pasta352kcal12%
50g Oats195kcal6.7%
500g Watermelon150kcal5.17%
50g Commercial Whole-wheat Bread126kcal4.34%
223g Apples116kcal4%
100g Baked Sweet Potato90kcal3.1%
200g Nectarines88kcal3.03%
20g Frontier, Nutritional Yeast75kcal2.6%
300g UV Exposed Portabella Mushrooms66kcal2.28%
200g Strawberries64kcal2.2%
10g Sunflower Seeds58.4kcal2%
100g Onions40kcal1.38%
100g Boiled Chopped Or Leaf Frozen Spinach34kcal1.17%
5g Flaxseed26.7kcal0.92%
25g Tomato Paste20.5kcal0.71%
5g Now, Nutritional Yeast Flakes19.4kcal0.67%
9g Garlic13.4kcal0.46%
30g Coriander Leaves6.9kcal0.24%
2g Curry Powder6.5kcal0.22%
Find foods rich in Energy
Fat23g
24%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
10g Sunflower Seeds5.15g5.3%
50g Oats3.45g3.56%
100g Whole Wheat Pasta2.93g3.02%
5g Flaxseed2.1g2.17%
300g Boiled Navy Beans with Salt1.86g1.9%
50g Commercial Whole-wheat Bread1.75g1.8%
300g UV Exposed Portabella Mushrooms1.05g1.1%
100g Boiled Chopped Or Leaf Frozen Spinach0.87g0.9%
500g Watermelon0.75g0.77%
200g Nectarines0.64g0.66%
20g Frontier, Nutritional Yeast0.62g0.64%
200g Strawberries0.6g0.62%
223g Apples0.38g0.39%
2g Curry Powder0.28g0.29%
30g Coriander Leaves0.16g0.16%
100g Baked Sweet Potato0.15g0.15%
5g Now, Nutritional Yeast Flakes0.14g0.14%
25g Tomato Paste0.12g0.12%
100g Onions0.1g0.1%
9g Garlic0.045g0.046%
Find foods rich in Fat
Saturated Fat2.85g
8.9%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
50g Oats0.61g1.9%
10g Sunflower Seeds0.45g1.4%
100g Whole Wheat Pasta0.43g1.34%
50g Commercial Whole-wheat Bread0.36g1.13%
5g Flaxseed0.18g0.57%
300g UV Exposed Portabella Mushrooms0.18g0.56%
100g Boiled Chopped Or Leaf Frozen Spinach0.16g0.49%
300g Boiled Navy Beans with Salt0.096g0.3%
500g Watermelon0.08g0.25%
223g Apples0.062g0.2%
100g Baked Sweet Potato0.052g0.16%
200g Nectarines0.05g0.16%
100g Onions0.042g0.13%
2g Curry Powder0.033g0.1%
200g Strawberries0.03g0.094%
25g Tomato Paste0.025g0.078%
Find foods rich in Saturated Fat
Omega 32.16g
135%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
5g Flaxseed1.14g71.3%
100g Boiled Chopped Or Leaf Frozen Spinach0.37g23%
300g Boiled Navy Beans with Salt0.27g17%
200g Strawberries0.13g8.13%
100g Whole Wheat Pasta0.07g4.38%
50g Commercial Whole-wheat Bread0.07g4.34%
50g Oats0.056g3.47%
223g Apples0.02g1.25%
100g Baked Sweet Potato0.006g0.38%
10g Sunflower Seeds0.006g0.38%
2g Curry Powder0.005g0.34%
200g Nectarines0.004g0.25%
100g Onions0.004g0.25%
9g Garlic0.002g0.11%
25g Tomato Paste0.002g0.11%
Find foods rich in Omega 3
Omega 66.8g
40%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
10g Sunflower Seeds2.3g13.6%
50g Oats1.2g7.13%
100g Whole Wheat Pasta1.06g6.25%
50g Commercial Whole-wheat Bread0.72g4.25%
5g Flaxseed0.3g1.74%
500g Watermelon0.25g1.47%
200g Nectarines0.22g1.3%
300g Boiled Navy Beans with Salt0.21g1.2%
200g Strawberries0.18g1.06%
223g Apples0.096g0.56%
100g Baked Sweet Potato0.09g0.53%
2g Curry Powder0.056g0.33%
25g Tomato Paste0.038g0.22%
9g Garlic0.021g0.12%
100g Onions0.013g0.076%
30g Coriander Leaves0.012g0.071%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate380g
292%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
300g Boiled Navy Beans with Salt78g60%
100g Whole Wheat Pasta73.4g56.4%
500g Watermelon37.8g29%
50g Oats33g25.5%
223g Apples30.8g23.7%
50g Commercial Whole-wheat Bread21.4g16.4%
200g Nectarines21g16.2%
100g Baked Sweet Potato20.7g16%
200g Strawberries15.4g12%
300g UV Exposed Portabella Mushrooms11.6g8.93%
100g Onions9.34g7.2%
20g Frontier, Nutritional Yeast7.5g5.77%
100g Boiled Chopped Or Leaf Frozen Spinach4.8g3.7%
25g Tomato Paste4.73g3.64%
9g Garlic2.98g2.3%
10g Sunflower Seeds2g1.54%
5g Now, Nutritional Yeast Flakes1.67g1.3%
5g Flaxseed1.44g1.1%
2g Curry Powder1.1g0.86%
30g Coriander Leaves1.1g0.85%
Find foods rich in Carbohydrate
Sugars111g
153%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
500g Watermelon31g42.8%
223g Apples23g32%
200g Nectarines15.8g21.8%
200g Strawberries9.78g13.5%
300g UV Exposed Portabella Mushrooms7.5g10.3%
100g Baked Sweet Potato6.5g8.94%
100g Onions4.24g5.85%
25g Tomato Paste3.05g4.2%
100g Whole Wheat Pasta2.74g3.78%
20g Frontier, Nutritional Yeast2.5g3.45%
50g Commercial Whole-wheat Bread2.17g3%
300g Boiled Navy Beans with Salt1.1g1.53%
100g Boiled Chopped Or Leaf Frozen Spinach0.51g0.7%
10g Sunflower Seeds0.26g0.36%
30g Coriander Leaves0.26g0.36%
9g Garlic0.09g0.12%
5g Flaxseed0.078g0.11%
2g Curry Powder0.055g0.076%
Find foods rich in Sugars
Fructose44g
60.4%
≤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
500g Watermelon17g23%
223g Apples13g18%
200g Strawberries4.88g6.73%
200g Nectarines2.74g3.78%
300g UV Exposed Portabella Mushrooms1.47g2.03%
25g Tomato Paste1.46g2%
100g Onions1.3g1.78%
50g Commercial Whole-wheat Bread1.1g1.52%
100g Baked Sweet Potato0.5g0.69%
100g Whole Wheat Pasta0.3g0.41%
100g Boiled Chopped Or Leaf Frozen Spinach0.09g0.12%
Find foods rich in Fructose
Glucose31.5g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose27g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber86.6g
228%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
300g Boiled Navy Beans with Salt31.5g83%
100g Whole Wheat Pasta9.2g24.2%
223g Apples5.35g14%
50g Oats5.3g14%
200g Strawberries4g10.5%
300g UV Exposed Portabella Mushrooms3.9g10.3%
20g Frontier, Nutritional Yeast3.76g9.9%
100g Boiled Chopped Or Leaf Frozen Spinach3.7g9.74%
200g Nectarines3.4g8.95%
100g Baked Sweet Potato3.3g8.7%
50g Commercial Whole-wheat Bread3g7.9%
500g Watermelon2g5.26%
100g Onions1.7g4.47%
5g Flaxseed1.37g3.6%
5g Now, Nutritional Yeast Flakes1.1g2.92%
2g Curry Powder1.06g2.8%
25g Tomato Paste1.03g2.7%
10g Sunflower Seeds0.86g2.26%
30g Coriander Leaves0.84g2.2%
9g Garlic0.19g0.5%
Find foods rich in Fiber
Protein92g
164%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
300g Boiled Navy Beans with Salt24.7g44%
100g Whole Wheat Pasta14g24.8%
20g Frontier, Nutritional Yeast10g18%
50g Oats8.45g15%
300g UV Exposed Portabella Mushrooms6.33g11.3%
50g Commercial Whole-wheat Bread6.23g11%
100g Boiled Chopped Or Leaf Frozen Spinach4g7.16%
500g Watermelon3.05g5.45%
5g Now, Nutritional Yeast Flakes2.78g4.96%
200g Nectarines2.12g3.8%
10g Sunflower Seeds2.08g3.7%
100g Baked Sweet Potato2g3.6%
200g Strawberries1.34g2.4%
100g Onions1.1g1.96%
25g Tomato Paste1.08g1.93%
5g Flaxseed0.91g1.63%
30g Coriander Leaves0.64g1.14%
223g Apples0.58g1.04%
9g Garlic0.57g1.02%
2g Curry Powder0.29g0.51%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium827mg
82.7%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
300g Boiled Navy Beans with Salt207mg20.7%
100g Boiled Chopped Or Leaf Frozen Spinach153mg15.3%
50g Commercial Whole-wheat Bread80.5mg8.05%
2100g Water63mg6.3%
100g Baked Sweet Potato38mg3.8%
500g Watermelon35mg3.5%
200g Strawberries32mg3.2%
100g Whole Wheat Pasta29mg2.9%
50g Oats27mg2.7%
20g Frontier, Nutritional Yeast25mg2.5%
100g Onions23mg2.3%
30g Coriander Leaves20mg2%
9g Garlic16.3mg1.63%
223g Apples13.4mg1.34%
5g Flaxseed12.8mg1.28%
200g Nectarines12mg1.2%
2g Curry Powder10.5mg1.05%
25g Tomato Paste9mg0.9%
300g UV Exposed Portabella Mushrooms9mg0.9%
10g Sunflower Seeds7.8mg0.78%
5g Now, Nutritional Yeast Flakes3.34mg0.33%
2g Salt0.48mg0.048%
Find foods rich in Calcium
Copper3.97mg
441%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
300g UV Exposed Portabella Mushrooms0.86mg95%
300g Boiled Navy Beans with Salt0.63mg70%
100g Whole Wheat Pasta0.5mg55.2%
50g Oats0.31mg34.8%
500g Watermelon0.21mg23.3%
2100g Water0.21mg23.3%
10g Sunflower Seeds0.18mg20%
200g Nectarines0.17mg19%
100g Boiled Chopped Or Leaf Frozen Spinach0.16mg18%
100g Baked Sweet Potato0.16mg18%
50g Commercial Whole-wheat Bread0.11mg12.6%
200g Strawberries0.096mg10.7%
25g Tomato Paste0.091mg10%
30g Coriander Leaves0.068mg7.5%
5g Flaxseed0.061mg6.78%
223g Apples0.06mg6.7%
100g Onions0.039mg4.33%
9g Garlic0.027mg3%
2g Curry Powder0.024mg2.67%
2g Salt0.001mg0.067%
Find foods rich in Copper
Fluoride1520μg
38%
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
2100g Water1495μg37.4%
200g Strawberries8.8μg0.22%
500g Watermelon7.5μg0.19%
223g Apples7.36μg0.18%
Find foods rich in Fluoride
Iron24.7mg
309%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
300g Boiled Navy Beans with Salt7.1mg88.5%
100g Whole Wheat Pasta3.62mg45.3%
50g Oats2.36mg29.5%
100g Boiled Chopped Or Leaf Frozen Spinach1.96mg24.5%
50g Commercial Whole-wheat Bread1.24mg15.4%
500g Watermelon1.2mg15%
300g UV Exposed Portabella Mushrooms0.93mg11.6%
20g Frontier, Nutritional Yeast0.9mg11.3%
200g Strawberries0.82mg10.3%
25g Tomato Paste0.75mg9.3%
100g Baked Sweet Potato0.69mg8.63%
200g Nectarines0.56mg7%
30g Coriander Leaves0.53mg6.64%
10g Sunflower Seeds0.53mg6.56%
2g Curry Powder0.38mg4.78%
5g Flaxseed0.29mg3.6%
5g Now, Nutritional Yeast Flakes0.28mg3.5%
223g Apples0.27mg3.35%
100g Onions0.21mg2.63%
9g Garlic0.15mg1.9%
2g Salt0.007mg0.083%
Find foods rich in Iron
Magnesium766mg
182%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
300g Boiled Navy Beans with Salt159mg38%
100g Whole Wheat Pasta128mg30.5%
50g Oats88.5mg21%
100g Boiled Chopped Or Leaf Frozen Spinach82mg19.5%
500g Watermelon50mg12%
50g Commercial Whole-wheat Bread37.5mg8.93%
10g Sunflower Seeds32.5mg7.74%
300g UV Exposed Portabella Mushrooms30mg7.14%
100g Baked Sweet Potato27mg6.43%
200g Strawberries26mg6.2%
2100g Water21mg5%
5g Flaxseed19.6mg4.67%
200g Nectarines18mg4.3%
223g Apples11mg2.65%
25g Tomato Paste10.5mg2.5%
100g Onions10mg2.4%
30g Coriander Leaves7.8mg1.86%
2g Curry Powder5.1mg1.2%
9g Garlic2.25mg0.54%
Find foods rich in Magnesium
Manganese11.6mg
506%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
100g Whole Wheat Pasta3mg130%
50g Oats2.46mg107%
300g Boiled Navy Beans with Salt1.6mg68.7%
50g Commercial Whole-wheat Bread1.1mg47.3%
200g Strawberries0.77mg33.6%
100g Boiled Chopped Or Leaf Frozen Spinach0.72mg31%
100g Baked Sweet Potato0.5mg21.6%
300g UV Exposed Portabella Mushrooms0.21mg9%
10g Sunflower Seeds0.2mg8.48%
500g Watermelon0.19mg8.26%
2g Curry Powder0.17mg7.2%
9g Garlic0.15mg6.54%
100g Onions0.13mg5.6%
30g Coriander Leaves0.13mg5.56%
5g Flaxseed0.12mg5.4%
200g Nectarines0.11mg4.7%
223g Apples0.078mg3.4%
25g Tomato Paste0.076mg3.3%
2g Salt0.002mg0.087%
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
50g Oats80μg178%
Find foods rich in Molybdenum
Phosphorus1933mg
276%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
300g Boiled Navy Beans with Salt432mg61.7%
100g Whole Wheat Pasta343mg49%
300g UV Exposed Portabella Mushrooms324mg46.3%
50g Oats262mg37.4%
50g Commercial Whole-wheat Bread106mg15%
10g Sunflower Seeds66mg9.43%
500g Watermelon55mg7.86%
100g Baked Sweet Potato54mg7.7%
200g Nectarines52mg7.43%
100g Boiled Chopped Or Leaf Frozen Spinach50mg7.14%
200g Strawberries48mg6.86%
5g Flaxseed32mg4.6%
100g Onions29mg4.14%
223g Apples24.5mg3.5%
25g Tomato Paste20.8mg2.96%
30g Coriander Leaves14.4mg2.06%
9g Garlic13.8mg1.97%
2g Curry Powder7.34mg1.05%
Find foods rich in Phosphorus
Potassium6557mg
193%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
300g Boiled Navy Beans with Salt1167mg34.3%
300g UV Exposed Portabella Mushrooms1092mg32%
500g Watermelon560mg16.5%
100g Baked Sweet Potato475mg14%
100g Whole Wheat Pasta434mg12.8%
20g Frontier, Nutritional Yeast418mg12.3%
200g Nectarines402mg12%
200g Strawberries306mg9%
100g Boiled Chopped Or Leaf Frozen Spinach302mg8.9%
25g Tomato Paste254mg7.46%
223g Apples239mg7%
50g Oats215mg6.3%
30g Coriander Leaves156mg4.6%
100g Onions146mg4.3%
50g Commercial Whole-wheat Bread127mg3.74%
5g Now, Nutritional Yeast Flakes100mg2.94%
10g Sunflower Seeds64.5mg1.9%
5g Flaxseed40.7mg1.2%
9g Garlic36mg1.06%
2g Curry Powder23.4mg0.69%
Find foods rich in Potassium
Selenium187μg
340%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
100g Whole Wheat Pasta77.6μg141%
300g UV Exposed Portabella Mushrooms55.8μg101%
50g Commercial Whole-wheat Bread13μg23.4%
50g Oats12.7μg23%
300g Boiled Navy Beans with Salt8.7μg16%
100g Boiled Chopped Or Leaf Frozen Spinach5.5μg10%
10g Sunflower Seeds5.3μg9.64%
500g Watermelon2μg3.64%
25g Tomato Paste1.33μg2.4%
9g Garlic1.28μg2.32%
5g Flaxseed1.27μg2.3%
2g Curry Powder0.81μg1.47%
200g Strawberries0.8μg1.45%
100g Onions0.5μg0.91%
30g Coriander Leaves0.27μg0.49%
100g Baked Sweet Potato0.2μg0.36%
Find foods rich in Selenium
Sodium2018mg
135%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
2g Salt775mg51.7%
300g Boiled Navy Beans with Salt711mg47.4%
50g Commercial Whole-wheat Bread228mg15%
100g Boiled Chopped Or Leaf Frozen Spinach97mg6.47%
2100g Water84mg5.6%
100g Baked Sweet Potato36mg2.4%
300g UV Exposed Portabella Mushrooms27mg1.8%
25g Tomato Paste14.8mg0.98%
30g Coriander Leaves14mg0.92%
20g Frontier, Nutritional Yeast6.26mg0.42%
100g Whole Wheat Pasta6mg0.4%
500g Watermelon5mg0.33%
100g Onions4mg0.27%
223g Apples2.23mg0.15%
200g Strawberries2mg0.13%
9g Garlic1.53mg0.1%
5g Flaxseed1.5mg0.1%
2g Curry Powder1.04mg0.069%
50g Oats1mg0.067%
10g Sunflower Seeds0.9mg0.06%
Find foods rich in Sodium
Zinc14mg
129%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
300g Boiled Navy Beans with Salt3.1mg28%
100g Whole Wheat Pasta2.97mg27%
50g Oats2mg18%
300g UV Exposed Portabella Mushrooms1.6mg14.5%
50g Commercial Whole-wheat Bread0.89mg8.05%
500g Watermelon0.5mg4.55%
10g Sunflower Seeds0.5mg4.55%
100g Boiled Chopped Or Leaf Frozen Spinach0.49mg4.45%
200g Nectarines0.34mg3.1%
100g Baked Sweet Potato0.32mg2.9%
200g Strawberries0.28mg2.55%
5g Flaxseed0.22mg1.97%
2100g Water0.21mg1.9%
100g Onions0.17mg1.55%
25g Tomato Paste0.16mg1.43%
30g Coriander Leaves0.15mg1.36%
9g Garlic0.1mg0.95%
2g Curry Powder0.094mg0.85%
223g Apples0.089mg0.81%
Find foods rich in Zinc
Water3911g
106%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
2100g Water2098g56.7%
500g Watermelon457g12.4%
300g UV Exposed Portabella Mushrooms278g7.53%
300g Boiled Navy Beans with Salt191g5.17%
223g Apples191g5.16%
200g Strawberries182g4.9%
200g Nectarines175g4.73%
100g Onions89g2.4%
100g Boiled Chopped Or Leaf Frozen Spinach89g2.4%
100g Baked Sweet Potato75.8g2.05%
30g Coriander Leaves27.7g0.75%
50g Commercial Whole-wheat Bread19.5g0.53%
25g Tomato Paste18.4g0.5%
100g Whole Wheat Pasta8.2g0.22%
9g Garlic5.27g0.14%
50g Oats4.1g0.11%
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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