Vegan Calorie Counter. Nutrients in Water, Tofu, extra firm, prepared with nigari, Raw Firm Tofu Prepared with Calcium Sulfate, Broccoli, Regular Brewed Green Tea and more.

Your food list

food nameweightkcal

Breakfast

WaterBeverages, water, tap, drinking500g0kcal

BroccoliBroccoli, raw100g34kcal

AlmondsNuts, almonds30g174kcal

Squash Seed KernelsSeeds, pumpkin and squash seed kernels, dried50g280kcal

CarrotsCarrots, raw50g20.5kcal

Second Breakfast

Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari200g166kcal

Sunflower OilOil, sunflower, linoleic, (approx. 65%)30g265kcal

Now, Nutritional Yeast FlakesFortified Nutritional Yeast Flakes by Now Foods5g19.4kcal

Regular Brewed Green TeaBeverages, tea, green, brewed, regular100g1kcal

SaltSalt, table2g0kcal

Launch

AvocadosAvocados, raw, all commercial varieties100g160kcal

WalnutsNuts, walnuts, english50g327kcal

SpinachSpinach, raw100g23kcal

Lemon JuiceLemon juice, raw25g5.5kcal

WaterBeverages, water, tap, drinking300g0kcal

Dinner

Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate200g288kcal

SaltSalt, table2g0kcal

BrazilnutsNuts, brazilnuts, dried, unblanched10g66kcal

TomatoesTomatoes, red, ripe, raw, year round average100g18kcal

WaterBeverages, water, tap, drinking300g0kcal

Cooked AsparagusAsparagus, cooked, boiled, drained100g22kcal

UV Exposed Brown Mushrooms, Italian, Or CriminiMushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw100g22kcal

Total: 2454g1891kcal

Calories

1891

kcal

Fats

153

grams

Carbs

grams

Protein

102

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

20%

67%

13%

vitamins

Vitamin A1018μg

113%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

100g Spinach469μg52%

50g Carrots418μg46.4%

100g Cooked Asparagus50μg5.56%

100g Tomatoes42μg4.67%

100g Broccoli31μg3.44%

100g Avocados7μg0.78%

50g Squash Seed Kernels0.5μg0.056%

50g Walnuts0.5μg0.056%

Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B14.73mg

394%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

5g Now, Nutritional Yeast Flakes3.34mg278%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.32mg26.3%

50g Walnuts0.17mg14.2%

100g Cooked Asparagus0.16mg13.5%

50g Squash Seed Kernels0.14mg11.4%

200g Tofu, extra firm, prepared with nigari0.096mg8%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.095mg7.9%

100g Spinach0.078mg6.5%

100g Broccoli0.071mg5.9%

100g Avocados0.067mg5.6%

10g Brazilnuts0.062mg5.14%

30g Almonds0.062mg5.13%

100g Tomatoes0.037mg3.1%

50g Carrots0.033mg2.75%

100g Regular Brewed Green Tea0.007mg0.58%

25g Lemon Juice0.006mg0.5%

Find foods rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B25.3mg

408%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

5g Now, Nutritional Yeast Flakes3.34mg257%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.49mg37.7%

30g Almonds0.34mg26.3%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.2mg15.7%

100g Spinach0.19mg14.5%

100g Cooked Asparagus0.14mg10.7%

100g Avocados0.13mg10%

100g Broccoli0.12mg9%

200g Tofu, extra firm, prepared with nigari0.096mg7.4%

50g Squash Seed Kernels0.077mg5.9%

50g Walnuts0.075mg5.77%

100g Regular Brewed Green Tea0.058mg4.46%

50g Carrots0.029mg2.23%

100g Tomatoes0.019mg1.46%

25g Lemon Juice0.004mg0.29%

10g Brazilnuts0.004mg0.27%

Find foods rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B332.3mg

202%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

5g Now, Nutritional Yeast Flakes17.8mg111%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini3.8mg23.8%

50g Squash Seed Kernels2.5mg15.6%

100g Avocados1.74mg11%

30g Almonds1.1mg6.8%

100g Cooked Asparagus1.1mg6.78%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.76mg4.76%

100g Spinach0.72mg4.53%

100g Broccoli0.64mg4%

100g Tomatoes0.59mg3.7%

50g Walnuts0.56mg3.5%

50g Carrots0.49mg3.07%

200g Tofu, extra firm, prepared with nigari0.48mg3%

100g Regular Brewed Green Tea0.03mg0.19%

10g Brazilnuts0.03mg0.18%

25g Lemon Juice0.023mg0.14%

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

Vitamin B56.8mg

136%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

200g Tofu, extra firm, prepared with nigari1.7mg33.8%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini1.5mg30%

100g Avocados1.4mg27.8%

100g Broccoli0.57mg11.5%

50g Squash Seed Kernels0.38mg7.5%

50g Walnuts0.29mg5.7%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.27mg5.32%

100g Cooked Asparagus0.23mg4.5%

30g Almonds0.14mg2.83%

50g Carrots0.14mg2.73%

100g Tomatoes0.089mg1.8%

100g Spinach0.065mg1.3%

25g Lemon Juice0.033mg0.66%

10g Brazilnuts0.018mg0.37%

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

Vitamin B65.06mg

389%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

5g Now, Nutritional Yeast Flakes3.34mg257%

50g Walnuts0.27mg20.7%

100g Avocados0.26mg19.8%

100g Spinach0.2mg15%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.18mg14%

100g Broccoli0.18mg13.5%

200g Tofu, extra firm, prepared with nigari0.17mg12.8%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.11mg8.46%

100g Tomatoes0.08mg6.15%

100g Cooked Asparagus0.079mg6.08%

50g Squash Seed Kernels0.072mg5.5%

50g Carrots0.069mg5.3%

30g Almonds0.041mg3.16%

25g Lemon Juice0.012mg0.88%

10g Brazilnuts0.01mg0.78%

100g Regular Brewed Green Tea0.005mg0.38%

Find foods rich in Vitamin B6

Vitamin B731.6μg

105%

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

30g Almonds17μg57%

50g Walnuts8.65μg29%

100g Spinach4.25μg14%

50g Carrots1.1μg3.7%

100g Tomatoes0.47μg1.56%

Find foods rich in Vitamin B7

Vitamin B91089μg

272%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

5g Now, Nutritional Yeast Flakes375μg94%

100g Spinach194μg48.5%

100g Cooked Asparagus149μg37.3%

100g Avocados81μg20.3%

100g Broccoli63μg15.8%

200g Raw Firm Tofu Prepared with Calcium Sulfate58μg14.5%

50g Walnuts49μg12.3%

50g Squash Seed Kernels29μg7.25%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini28μg7%

200g Tofu, extra firm, prepared with nigari18μg4.5%

100g Tomatoes15μg3.75%

30g Almonds13μg3.3%

50g Carrots9.5μg2.38%

25g Lemon Juice5μg1.25%

10g Brazilnuts2.2μg0.55%

Find foods rich in Vitamin B9

Vitamin B127.88μg

328%

Cobalamin

Daily targets for Vitamin B12Minμg - Maxμg

Foods contribution to Vitamin B12

Amount and nameVitamin B12Target

5g Now, Nutritional Yeast Flakes7.8μg324%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.1μg4.17%

Find foods rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C163mg

182%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

100g Broccoli89.2mg99%

100g Spinach28mg31.2%

100g Tomatoes13.7mg15.2%

100g Avocados10mg11%

25g Lemon Juice9.68mg10.8%

100g Cooked Asparagus7.7mg8.56%

50g Carrots2.95mg3.28%

50g Squash Seed Kernels0.95mg1.06%

50g Walnuts0.65mg0.72%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.4mg0.44%

10g Brazilnuts0.07mg0.078%

Find foods rich in Vitamin C

Vitamin D1276IU

213%

Calciferol, cholecalciferol, ergocalciferol

Daily targets for Vitamin DMinIU - MaxIU

Foods contribution to Vitamin D

Amount and nameVitamin DTarget

100g UV Exposed Brown Mushrooms, Italian, Or Crimini1276IU213%

Find foods rich in Vitamin D Buy Vegan Vitamin D

Vitamin E29.3mg

196%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

30g Sunflower Oil12.3mg82%

30g Almonds7.7mg51.3%

100g Avocados2.07mg13.8%

100g Spinach2.03mg13.5%

100g Cooked Asparagus1.5mg10%

50g Squash Seed Kernels1.1mg7.27%

100g Broccoli0.78mg5.2%

10g Brazilnuts0.57mg3.77%

100g Tomatoes0.54mg3.6%

50g Walnuts0.35mg2.33%

50g Carrots0.33mg2.2%

25g Lemon Juice0.038mg0.25%

200g Tofu, extra firm, prepared with nigari0.02mg0.13%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.01mg0.067%

Find foods rich in Vitamin E

Vitamin K683μg

569%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

100g Spinach483μg402%

100g Broccoli102μg84.7%

100g Cooked Asparagus50.6μg42%

100g Avocados21μg17.5%

100g Tomatoes7.9μg6.6%

50g Carrots6.6μg5.5%

200g Tofu, extra firm, prepared with nigari5.6μg4.67%

50g Squash Seed Kernels3.65μg3.04%

30g Sunflower Oil1.62μg1.35%

50g Walnuts1.35μg1.13%

Find foods rich in Vitamin K

macro

Energy1891kcal

65%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

50g Walnuts327kcal11.3%

200g Raw Firm Tofu Prepared with Calcium Sulfate288kcal9.93%

50g Squash Seed Kernels280kcal9.64%

30g Sunflower Oil265kcal9.14%

30g Almonds174kcal6%

200g Tofu, extra firm, prepared with nigari166kcal5.72%

100g Avocados160kcal5.5%

10g Brazilnuts66kcal2.27%

100g Broccoli34kcal1.17%

100g Spinach23kcal0.79%

100g Cooked Asparagus22kcal0.76%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini22kcal0.76%

50g Carrots20.5kcal0.71%

5g Now, Nutritional Yeast Flakes19.4kcal0.67%

100g Tomatoes18kcal0.62%

25g Lemon Juice5.5kcal0.19%

100g Regular Brewed Green Tea1kcal0.034%

Find foods rich in Energy

Fat153g

158%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

50g Walnuts32.6g33.6%

30g Sunflower Oil30g31%

50g Squash Seed Kernels24.5g25.3%

200g Raw Firm Tofu Prepared with Calcium Sulfate17.4g18%

30g Almonds15g15.4%

100g Avocados14.7g15%

200g Tofu, extra firm, prepared with nigari10.5g11%

10g Brazilnuts6.7g6.9%

100g Spinach0.39g0.4%

100g Broccoli0.37g0.38%

100g Cooked Asparagus0.22g0.23%

100g Tomatoes0.2g0.21%

5g Now, Nutritional Yeast Flakes0.14g0.14%

50g Carrots0.12g0.12%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.1g0.1%

25g Lemon Juice0.06g0.062%

Find foods rich in Fat

Saturated Fat20g

62.5%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

50g Squash Seed Kernels4.33g13.5%

30g Sunflower Oil3.1g9.66%

50g Walnuts3.06g9.57%

200g Raw Firm Tofu Prepared with Calcium Sulfate2.52g7.9%

100g Avocados2.13g6.64%

200g Tofu, extra firm, prepared with nigari1.84g5.74%

10g Brazilnuts1.6g5.04%

30g Almonds1.14g3.56%

100g Broccoli0.11g0.36%

100g Spinach0.063g0.2%

100g Cooked Asparagus0.048g0.15%

100g Tomatoes0.028g0.088%

50g Carrots0.016g0.05%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.014g0.044%

25g Lemon Juice0.01g0.031%

Find foods rich in Saturated Fat

Omega 36.65g

416%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

50g Walnuts4.54g284%

200g Raw Firm Tofu Prepared with Calcium Sulfate1.16g72.8%

200g Tofu, extra firm, prepared with nigari0.52g32.6%

100g Spinach0.14g8.63%

100g Avocados0.13g7.8%

100g Broccoli0.063g3.94%

50g Squash Seed Kernels0.06g3.75%

100g Cooked Asparagus0.029g1.8%

10g Brazilnuts0.004g0.23%

100g Tomatoes0.003g0.19%

25g Lemon Juice0.002g0.14%

50g Carrots0.001g0.063%

30g Almonds0.001g0.056%

Find foods rich in Omega 3

Omega 670.7g

416%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

30g Sunflower Oil19.7g116%

50g Walnuts19g112%

50g Squash Seed Kernels10.4g61%

200g Raw Firm Tofu Prepared with Calcium Sulfate8.68g51%

200g Tofu, extra firm, prepared with nigari4.77g28%

30g Almonds3.7g21.7%

10g Brazilnuts2.44g14.3%

100g Avocados1.67g9.85%

100g Tomatoes0.08g0.47%

100g Cooked Asparagus0.076g0.45%

50g Carrots0.05g0.29%

100g Broccoli0.049g0.29%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.04g0.24%

100g Spinach0.026g0.15%

Find foods rich in Omega 6

Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

Find foods rich in Cholesterol

Carbohydrate67g

51.6%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

100g Avocados8.53g6.56%

50g Walnuts6.86g5.27%

100g Broccoli6.64g5.1%

30g Almonds6.47g4.97%

200g Raw Firm Tofu Prepared with Calcium Sulfate5.56g4.28%

50g Squash Seed Kernels5.36g4.1%

50g Carrots4.8g3.7%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini4.3g3.3%

100g Cooked Asparagus4.1g3.16%

100g Tomatoes3.9g3%

100g Spinach3.63g2.8%

200g Tofu, extra firm, prepared with nigari2.36g1.8%

25g Lemon Juice1.73g1.33%

5g Now, Nutritional Yeast Flakes1.67g1.3%

10g Brazilnuts1.17g0.9%

Find foods rich in Carbohydrate

Sugars16.4g

22.6%

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

100g Tomatoes2.63g3.63%

50g Carrots2.37g3.27%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini1.72g2.37%

100g Broccoli1.7g2.34%

200g Tofu, extra firm, prepared with nigari1.42g1.96%

30g Almonds1.3g1.8%

50g Walnuts1.3g1.8%

100g Cooked Asparagus1.3g1.8%

50g Squash Seed Kernels0.7g0.97%

100g Avocados0.66g0.91%

25g Lemon Juice0.63g0.87%

100g Spinach0.42g0.58%

10g Brazilnuts0.23g0.32%

Find foods rich in Sugars

Fructose3.8g

5.26%

≤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

100g Tomatoes1.37g1.9%

100g Cooked Asparagus0.79g1.1%

100g Broccoli0.68g0.94%

25g Lemon Juice0.28g0.38%

50g Carrots0.28g0.38%

100g Spinach0.15g0.21%

100g Avocados0.12g0.17%

50g Squash Seed Kernels0.075g0.1%

50g Walnuts0.045g0.062%

30g Almonds0.033g0.046%

Find foods rich in Fructose

Glucose3.34g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

Find foods rich in Glucose

Sucrose5.4g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

Find foods rich in Sucrose

Fiber35.3g

93%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

100g Avocados6.7g17.6%

200g Raw Firm Tofu Prepared with Calcium Sulfate4.6g12%

30g Almonds3.75g9.87%

50g Walnuts3.35g8.8%

50g Squash Seed Kernels3g7.9%

100g Broccoli2.6g6.84%

100g Spinach2.2g5.8%

100g Cooked Asparagus2g5.26%

200g Tofu, extra firm, prepared with nigari2g5.26%

50g Carrots1.4g3.7%

100g Tomatoes1.2g3.16%

5g Now, Nutritional Yeast Flakes1.1g2.92%

10g Brazilnuts0.75g1.97%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.6g1.58%

25g Lemon Juice0.075g0.2%

Find foods rich in Fiber

Protein102g

182%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

200g Raw Firm Tofu Prepared with Calcium Sulfate34.5g61.7%

200g Tofu, extra firm, prepared with nigari20g35.6%

50g Squash Seed Kernels15g27%

50g Walnuts7.6g13.6%

30g Almonds6.35g11.3%

100g Spinach2.86g5.1%

100g Broccoli2.82g5.04%

5g Now, Nutritional Yeast Flakes2.78g4.96%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini2.5g4.46%

100g Cooked Asparagus2.4g4.3%

100g Avocados2g3.57%

10g Brazilnuts1.43g2.56%

100g Tomatoes0.88g1.57%

50g Carrots0.47g0.83%

100g Regular Brewed Green Tea0.22g0.39%

25g Lemon Juice0.088g0.16%

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minerals

Calcium2363mg

236%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

200g Raw Firm Tofu Prepared with Calcium Sulfate1366mg137%

200g Tofu, extra firm, prepared with nigari564mg56.4%

100g Spinach99mg9.9%

30g Almonds80.7mg8.07%

50g Walnuts49mg4.9%

100g Broccoli47mg4.7%

1100g Water33mg3.3%

100g Cooked Asparagus23mg2.3%

50g Squash Seed Kernels23mg2.3%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini18mg1.8%

50g Carrots16.5mg1.65%

10g Brazilnuts16mg1.6%

100g Avocados12mg1.2%

100g Tomatoes10mg1%

5g Now, Nutritional Yeast Flakes3.34mg0.33%

25g Lemon Juice1.5mg0.15%

4g Salt0.96mg0.096%

Find foods rich in Calcium

Copper4.34mg

482%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

50g Walnuts0.79mg88%

200g Raw Firm Tofu Prepared with Calcium Sulfate0.76mg84%

50g Squash Seed Kernels0.67mg74.6%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.5mg55.6%

200g Tofu, extra firm, prepared with nigari0.4mg44.4%

30g Almonds0.31mg34.4%

100g Avocados0.19mg21%

10g Brazilnuts0.17mg19.4%

100g Cooked Asparagus0.17mg18.3%

100g Spinach0.13mg14.4%

1100g Water0.11mg12.2%

100g Tomatoes0.059mg6.56%

100g Broccoli0.049mg5.44%

50g Carrots0.023mg2.5%

25g Lemon Juice0.004mg0.44%

100g Regular Brewed Green Tea0.004mg0.44%

4g Salt0.001mg0.13%

Find foods rich in Copper

Fluoride816μg

20.4%

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

1100g Water783μg19.6%

100g Cooked Asparagus22μg0.55%

100g Avocados7μg0.18%

100g Tomatoes2.3μg0.058%

50g Carrots1.6μg0.04%

Find foods rich in Fluoride

Iron22.7mg

283%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

200g Raw Firm Tofu Prepared with Calcium Sulfate5.32mg66.5%

50g Squash Seed Kernels4.4mg55%

200g Tofu, extra firm, prepared with nigari4.1mg51%

100g Spinach2.7mg34%

50g Walnuts1.46mg18%

30g Almonds1.1mg14%

100g Cooked Asparagus0.91mg11.4%

100g Broccoli0.73mg9.13%

100g Avocados0.55mg6.88%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.4mg5%

5g Now, Nutritional Yeast Flakes0.28mg3.5%

100g Tomatoes0.27mg3.38%

10g Brazilnuts0.24mg3.04%

50g Carrots0.15mg1.88%

25g Lemon Juice0.02mg0.25%

100g Regular Brewed Green Tea0.02mg0.25%

4g Salt0.013mg0.17%

Find foods rich in Iron

Magnesium862mg

205%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

50g Squash Seed Kernels296mg70.5%

200g Raw Firm Tofu Prepared with Calcium Sulfate116mg27.6%

30g Almonds81mg19.3%

100g Spinach79mg19%

50g Walnuts79mg19%

200g Tofu, extra firm, prepared with nigari70mg16.7%

10g Brazilnuts37.6mg8.95%

100g Avocados29mg6.9%

100g Broccoli21mg5%

100g Cooked Asparagus14mg3.33%

100g Tomatoes11mg2.6%

1100g Water11mg2.6%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini9mg2.14%

50g Carrots6mg1.43%

25g Lemon Juice1.5mg0.36%

100g Regular Brewed Green Tea1mg0.24%

Find foods rich in Magnesium

Manganese10.4mg

451%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

200g Raw Firm Tofu Prepared with Calcium Sulfate2.36mg103%

50g Squash Seed Kernels2.27mg99%

50g Walnuts1.7mg74.2%

200g Tofu, extra firm, prepared with nigari1.33mg58%

100g Spinach0.9mg39%

30g Almonds0.65mg28.4%

100g Broccoli0.21mg9.13%

100g Regular Brewed Green Tea0.18mg8%

100g Cooked Asparagus0.15mg6.7%

100g Avocados0.14mg6.17%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini0.14mg6.17%

10g Brazilnuts0.12mg5.3%

100g Tomatoes0.11mg4.96%

50g Carrots0.072mg3.1%

4g Salt0.004mg0.17%

25g Lemon Juice0.003mg0.13%

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Molybdenum24μg

53.5%

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

30g Almonds13.6μg30%

50g Walnuts10.5μg23.3%

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Phosphorus1993mg

285%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

50g Squash Seed Kernels617mg88%

200g Raw Firm Tofu Prepared with Calcium Sulfate380mg54.3%

200g Tofu, extra firm, prepared with nigari222mg31.7%

50g Walnuts173mg24.7%

30g Almonds144mg20.6%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini120mg17%

10g Brazilnuts72.5mg10.4%

100g Broccoli66mg9.43%

100g Cooked Asparagus54mg7.7%

100g Avocados52mg7.43%

100g Spinach49mg7%

100g Tomatoes24mg3.43%

50g Carrots17.5mg2.5%

25g Lemon Juice2mg0.29%

Find foods rich in Phosphorus

Potassium4207mg

124%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

100g Spinach558mg16.4%

100g Avocados485mg14.3%

200g Raw Firm Tofu Prepared with Calcium Sulfate474mg14%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini448mg13%

50g Squash Seed Kernels405mg12%

100g Broccoli316mg9.3%

200g Tofu, extra firm, prepared with nigari260mg7.65%

100g Tomatoes237mg6.97%

100g Cooked Asparagus224mg6.6%

50g Walnuts221mg6.5%

30g Almonds220mg6.47%

50g Carrots160mg4.7%

5g Now, Nutritional Yeast Flakes100mg2.94%

10g Brazilnuts66mg1.94%

25g Lemon Juice25.8mg0.76%

100g Regular Brewed Green Tea8mg0.24%

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Selenium297μg

540%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

10g Brazilnuts192μg349%

200g Raw Firm Tofu Prepared with Calcium Sulfate34.8μg63.3%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini26μg47.3%

200g Tofu, extra firm, prepared with nigari26μg47.3%

100g Cooked Asparagus6.1μg11%

50g Squash Seed Kernels4.7μg8.55%

100g Broccoli2.5μg4.55%

50g Walnuts2.45μg4.45%

30g Almonds1.23μg2.24%

100g Spinach1μg1.8%

100g Avocados0.4μg0.73%

50g Carrots0.05μg0.091%

25g Lemon Juice0.025μg0.045%

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Sodium1815mg

121%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

4g Salt1550mg103%

100g Spinach79mg5.27%

1100g Water44mg2.93%

50g Carrots34.5mg2.3%

100g Broccoli33mg2.2%

200g Raw Firm Tofu Prepared with Calcium Sulfate28mg1.87%

100g Cooked Asparagus14mg0.93%

200g Tofu, extra firm, prepared with nigari8mg0.53%

100g Avocados7mg0.47%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini6mg0.4%

100g Tomatoes5mg0.33%

50g Squash Seed Kernels3.5mg0.23%

50g Walnuts1mg0.067%

100g Regular Brewed Green Tea1mg0.067%

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Zinc15.8mg

143%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

50g Squash Seed Kernels3.9mg35.5%

200g Raw Firm Tofu Prepared with Calcium Sulfate3.14mg28.5%

200g Tofu, extra firm, prepared with nigari2.14mg19.5%

50g Walnuts1.55mg14%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini1.1mg10%

30g Almonds0.94mg8.5%

100g Avocados0.64mg5.8%

100g Cooked Asparagus0.6mg5.45%

100g Spinach0.53mg4.8%

100g Broccoli0.41mg3.73%

10g Brazilnuts0.41mg3.7%

100g Tomatoes0.17mg1.55%

50g Carrots0.12mg1.1%

1100g Water0.11mg1%

25g Lemon Juice0.013mg0.11%

100g Regular Brewed Green Tea0.01mg0.091%

4g Salt0.004mg0.036%

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Water2110g

57%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

1100g Water1099g29.7%

200g Tofu, extra firm, prepared with nigari165g4.45%

200g Raw Firm Tofu Prepared with Calcium Sulfate140g3.77%

100g Regular Brewed Green Tea100g2.7%

100g Tomatoes95g2.55%

100g Cooked Asparagus93g2.5%

100g UV Exposed Brown Mushrooms, Italian, Or Crimini92g2.5%

100g Spinach91g2.47%

100g Broccoli89.3g2.4%

100g Avocados73.2g1.98%

50g Carrots44g1.2%

25g Lemon Juice23g0.62%

50g Squash Seed Kernels2.6g0.071%

50g Walnuts2.04g0.055%

30g Almonds1.32g0.036%

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Vegan Nutrition Tracker

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