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Your food list

food nameweightkcal

Breakfast

WaterBeverages, water, tap, drinking800g0kcal
Dry Quick OatsCereals, oats, regular and quick, not fortified, dry70g265kcal
FlaxseedSeeds, flaxseed10g53.4kcal
Sunflower SeedsSeeds, sunflower seed kernels, dried14g81.8kcal
Squash Seed KernelsSeeds, pumpkin and squash seed kernels, dried15g84kcal
CranberriesCranberries, raw100g46kcal

Launch

Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari200g166kcal
BroccoliBroccoli, raw100g34kcal
Commercial Whole-wheat BreadBread, whole-wheat, commercially prepared100g252kcal
SpinachSpinach, raw30g6.9kcal
TomatoesTomatoes, red, ripe, raw, year round average186g33.5kcal
Baked Sweet PotatoSweet potato, cooked, baked in skin, flesh, without salt180g162kcal
Regular Brewed Green TeaBeverages, tea, green, brewed, regular200g2kcal

Dinner

Boiled Kidney BeansBeans, kidney, all types, mature seeds, cooked, boiled, without salt350g445kcal
OnionsOnions, raw110g44kcal
GarlicGarlic, raw3g4.47kcal
Commercial Whole-wheat BreadBread, whole-wheat, commercially prepared55g139kcal
SaltSalt, table2g0kcal
Tomato PasteTomato products, canned, paste, without salt added61g50kcal
Total: 2586g1868kcal
Protein
102
grams
Fats
42.7
grams
Carbs
290
grams
Calories
1868
kcal

Macros Ratio

Protein Fat Carbs
21%
20%
59%

vitamins

Vitamin A2030μg
226%
Minμg - Maxμg
180g Baked Sweet Potato1730μg192%
30g Spinach141μg15.6%
186g Tomatoes78μg8.7%
61g Tomato Paste46.4μg5.15%
100g Broccoli31μg3.44%
100g Cranberries3μg0.33%
Thiamine2.48mg
206%
Minmg - Maxmg
350g Boiled Kidney Beans0.56mg46.7%
70g Dry Quick Oats0.32mg27%
14g Sunflower Seeds0.21mg17.3%
180g Baked Sweet Potato0.19mg16%
10g Flaxseed0.16mg13.7%
100g Broccoli0.071mg5.9%
186g Tomatoes0.069mg5.74%
110g Onions0.051mg4.2%
15g Squash Seed Kernels0.041mg3.4%
61g Tomato Paste0.037mg3.05%
30g Spinach0.023mg1.95%
200g Regular Brewed Green Tea0.014mg1.17%
100g Cranberries0.012mg1%
3g Garlic0.006mg0.5%
Vitamin B21.4mg
109%
Minmg - Maxmg
350g Boiled Kidney Beans0.2mg15.6%
180g Baked Sweet Potato0.19mg14.7%
100g Broccoli0.12mg9%
200g Regular Brewed Green Tea0.12mg8.92%
70g Dry Quick Oats0.11mg8.35%
61g Tomato Paste0.093mg7.18%
30g Spinach0.057mg4.36%
14g Sunflower Seeds0.05mg3.82%
186g Tomatoes0.035mg2.7%
110g Onions0.03mg2.3%
15g Squash Seed Kernels0.023mg1.77%
100g Cranberries0.02mg1.54%
10g Flaxseed0.016mg1.24%
3g Garlic0.003mg0.25%
Vitamin B319.2mg
120%
Minmg - Maxmg
180g Baked Sweet Potato2.68mg16.7%
350g Boiled Kidney Beans2.02mg12.6%
61g Tomato Paste1.88mg11.7%
14g Sunflower Seeds1.17mg7.3%
186g Tomatoes1.1mg6.9%
70g Dry Quick Oats0.79mg4.92%
15g Squash Seed Kernels0.75mg4.68%
100g Broccoli0.64mg4%
10g Flaxseed0.31mg1.93%
30g Spinach0.22mg1.36%
110g Onions0.13mg0.8%
100g Cranberries0.1mg0.63%
200g Regular Brewed Green Tea0.06mg0.38%
3g Garlic0.021mg0.13%
Vitamin B62.5mg
193%
Minmg - Maxmg
180g Baked Sweet Potato0.51mg39.6%
350g Boiled Kidney Beans0.42mg32.3%
14g Sunflower Seeds0.19mg14.5%
100g Broccoli0.18mg13.5%
186g Tomatoes0.15mg11.4%
110g Onions0.13mg10%
61g Tomato Paste0.13mg10%
70g Dry Quick Oats0.07mg5.4%
30g Spinach0.059mg4.5%
100g Cranberries0.057mg4.4%
10g Flaxseed0.047mg3.64%
3g Garlic0.037mg2.85%
15g Squash Seed Kernels0.021mg1.65%
200g Regular Brewed Green Tea0.01mg0.77%
Vitamin B120μg
0%
Minμg - Maxμg
Vitamin C200mg
222%
Minmg - Maxmg
100g Broccoli89.2mg99%
180g Baked Sweet Potato35.3mg39.2%
186g Tomatoes25.5mg28.3%
100g Cranberries14mg15.6%
61g Tomato Paste13.4mg15%
30g Spinach8.43mg9.37%
110g Onions8.14mg9.04%
350g Boiled Kidney Beans4.2mg4.67%
3g Garlic0.94mg1.04%
15g Squash Seed Kernels0.29mg0.32%
14g Sunflower Seeds0.2mg0.22%
Vitamin D0IU
0%
MinIU - MaxIU
Vitamin E17.5mg
116%
Minmg - Maxmg
14g Sunflower Seeds4.92mg33%
61g Tomato Paste2.62mg17.5%
100g Cranberries1.32mg8.8%
180g Baked Sweet Potato1.28mg8.5%
186g Tomatoes1mg6.7%
100g Broccoli0.78mg5.2%
30g Spinach0.61mg4.06%
15g Squash Seed Kernels0.33mg2.18%
70g Dry Quick Oats0.29mg1.96%
350g Boiled Kidney Beans0.11mg0.7%
10g Flaxseed0.031mg0.21%
110g Onions0.022mg0.15%
Vitamin K328μg
273%
Minμg - Maxμg
30g Spinach145μg121%
100g Broccoli102μg84.7%
350g Boiled Kidney Beans29.4μg24.5%
186g Tomatoes14.7μg12.2%
61g Tomato Paste6.95μg5.8%
100g Cranberries5μg4.17%
180g Baked Sweet Potato4.14μg3.45%
70g Dry Quick Oats1.4μg1.17%
15g Squash Seed Kernels1.1μg0.91%
110g Onions0.44μg0.37%
10g Flaxseed0.43μg0.36%
Folate799μg
200%
Minμg - Maxμg
350g Boiled Kidney Beans455μg114%
100g Broccoli63μg15.8%
30g Spinach58.2μg14.6%
14g Sunflower Seeds31.8μg7.95%
186g Tomatoes28μg6.98%
70g Dry Quick Oats22.4μg5.6%
110g Onions21μg5.23%
180g Baked Sweet Potato11μg2.7%
10g Flaxseed8.7μg2.18%
15g Squash Seed Kernels8.7μg2.18%
61g Tomato Paste7.32μg1.83%
100g Cranberries1μg0.25%

macro

Energy1868kcal
64.4%
Minkcal - Maxkcal
350g Boiled Kidney Beans445kcal15.3%
70g Dry Quick Oats265kcal9.15%
180g Baked Sweet Potato162kcal5.6%
15g Squash Seed Kernels84kcal2.9%
14g Sunflower Seeds81.8kcal2.8%
10g Flaxseed53.4kcal1.84%
61g Tomato Paste50kcal1.72%
100g Cranberries46kcal1.6%
110g Onions44kcal1.5%
100g Broccoli34kcal1.17%
186g Tomatoes33.5kcal1.15%
30g Spinach6.9kcal0.24%
3g Garlic4.47kcal0.15%
Fat42.7g
44%
Ming - Maxg
15g Squash Seed Kernels7.36g7.6%
14g Sunflower Seeds7.2g7.43%
70g Dry Quick Oats4.56g4.7%
10g Flaxseed4.2g4.35%
350g Boiled Kidney Beans1.75g1.8%
186g Tomatoes0.37g0.38%
100g Broccoli0.37g0.38%
61g Tomato Paste0.29g0.3%
180g Baked Sweet Potato0.27g0.28%
100g Cranberries0.13g0.13%
30g Spinach0.12g0.12%
110g Onions0.11g0.11%
Protein102g
182%
Ming - Maxg
350g Boiled Kidney Beans30.3g54%
70g Dry Quick Oats9.2g16.4%
15g Squash Seed Kernels4.53g8.1%
180g Baked Sweet Potato3.6g6.46%
14g Sunflower Seeds2.9g5.2%
100g Broccoli2.82g5.04%
61g Tomato Paste2.64g4.7%
10g Flaxseed1.83g3.27%
186g Tomatoes1.64g2.92%
110g Onions1.2g2.16%
30g Spinach0.86g1.53%
100g Cranberries0.46g0.82%
3g Garlic0.19g0.34%
Carbohydrate290g
223%
Ming - Maxg
350g Boiled Kidney Beans79.8g61.4%
70g Dry Quick Oats47.4g36.5%
180g Baked Sweet Potato37.3g28.7%
100g Cranberries12g9.2%
61g Tomato Paste11.5g8.87%
110g Onions10.3g7.9%
186g Tomatoes7.24g5.57%
100g Broccoli6.64g5.1%
10g Flaxseed2.9g2.22%
14g Sunflower Seeds2.8g2.15%
15g Squash Seed Kernels1.6g1.24%
30g Spinach1.1g0.84%
3g Garlic0.99g0.76%
Sugars45.5g
62.7%
Ming - Maxg
180g Baked Sweet Potato11.7g16%
61g Tomato Paste7.43g10.2%
186g Tomatoes4.9g6.75%
110g Onions4.66g6.43%
100g Cranberries4.27g5.9%
100g Broccoli1.7g2.34%
350g Boiled Kidney Beans1.12g1.54%
70g Dry Quick Oats0.69g0.96%
14g Sunflower Seeds0.37g0.51%
15g Squash Seed Kernels0.21g0.29%
10g Flaxseed0.16g0.21%
30g Spinach0.13g0.17%
Fiber65g
171%
Ming - Maxg
350g Boiled Kidney Beans22.4g59%
70g Dry Quick Oats7.07g18.6%
180g Baked Sweet Potato5.94g15.6%
100g Cranberries3.6g9.47%
10g Flaxseed2.73g7.2%
100g Broccoli2.6g6.84%
61g Tomato Paste2.5g6.6%
186g Tomatoes2.23g5.87%
110g Onions1.87g4.92%
14g Sunflower Seeds1.2g3.17%
15g Squash Seed Kernels0.9g2.37%
30g Spinach0.66g1.74%
3g Garlic0.063g0.17%
Cholesterol0mg
0%
Minmg - Maxmg
Saturated Fat6.67g
21%
Ming - Maxg
15g Squash Seed Kernels1.3g4.06%
70g Dry Quick Oats0.78g2.43%
14g Sunflower Seeds0.62g1.95%
10g Flaxseed0.37g1.14%
350g Boiled Kidney Beans0.26g0.8%
100g Broccoli0.11g0.36%
180g Baked Sweet Potato0.094g0.29%
61g Tomato Paste0.061g0.19%
186g Tomatoes0.052g0.16%
110g Onions0.046g0.14%
Omega 33.86g
241%
Ming - Maxg
10g Flaxseed2.3g143%
70g Dry Quick Oats0.07g4.38%
100g Broccoli0.063g3.94%
30g Spinach0.041g2.6%
100g Cranberries0.022g1.38%
15g Squash Seed Kernels0.018g1.13%
180g Baked Sweet Potato0.011g0.68%
14g Sunflower Seeds0.008g0.53%
186g Tomatoes0.006g0.35%
110g Onions0.004g0.28%
61g Tomato Paste0.004g0.27%
Omega 616.4g
96%
Ming - Maxg
14g Sunflower Seeds3.23g19%
15g Squash Seed Kernels3.1g18.3%
70g Dry Quick Oats1.54g9.06%
10g Flaxseed0.59g3.47%
350g Boiled Kidney Beans0.38g2.22%
180g Baked Sweet Potato0.16g0.95%
186g Tomatoes0.15g0.88%
61g Tomato Paste0.093g0.55%
100g Broccoli0.049g0.29%
100g Cranberries0.033g0.19%
Water2129g
57.5%
Ming - Maxg
800g Water799g21.6%
350g Boiled Kidney Beans234g6.33%
186g Tomatoes176g4.75%
180g Baked Sweet Potato136g3.7%
110g Onions98g2.65%
100g Broccoli89.3g2.4%
100g Cranberries87.3g2.36%
61g Tomato Paste45g1.2%
30g Spinach27.4g0.74%
70g Dry Quick Oats7.6g0.21%

minerals

Calcium1265mg
126%
Minmg - Maxmg
350g Boiled Kidney Beans123mg12.3%
180g Baked Sweet Potato68.4mg6.84%
100g Broccoli47mg4.7%
70g Dry Quick Oats36.4mg3.64%
30g Spinach29.7mg2.97%
10g Flaxseed25.5mg2.55%
110g Onions25.3mg2.53%
800g Water24mg2.4%
61g Tomato Paste22mg2.2%
186g Tomatoes18.6mg1.86%
14g Sunflower Seeds11mg1.1%
100g Cranberries8mg0.8%
15g Squash Seed Kernels6.9mg0.69%
3g Garlic5.43mg0.54%
Copper3.26mg
363%
Minmg - Maxmg
350g Boiled Kidney Beans0.76mg84%
180g Baked Sweet Potato0.29mg32.2%
70g Dry Quick Oats0.27mg30.4%
14g Sunflower Seeds0.25mg28%
61g Tomato Paste0.22mg24.7%
15g Squash Seed Kernels0.2mg22.4%
10g Flaxseed0.12mg13.6%
186g Tomatoes0.11mg12%
800g Water0.08mg8.9%
100g Cranberries0.056mg6.22%
100g Broccoli0.049mg5.44%
110g Onions0.043mg4.77%
30g Spinach0.039mg4.33%
3g Garlic0.009mg1%
200g Regular Brewed Green Tea0.008mg0.89%
Iron27mg
337%
Minmg - Maxmg
350g Boiled Kidney Beans7.77mg97%
70g Dry Quick Oats2.98mg37%
61g Tomato Paste1.8mg22.7%
15g Squash Seed Kernels1.32mg16.5%
180g Baked Sweet Potato1.24mg15.5%
30g Spinach0.81mg10%
14g Sunflower Seeds0.74mg9.2%
100g Broccoli0.73mg9.13%
10g Flaxseed0.57mg7.16%
186g Tomatoes0.5mg6.28%
110g Onions0.23mg2.9%
100g Cranberries0.23mg2.88%
3g Garlic0.051mg0.64%
Magnesium771mg
183%
Minmg - Maxmg
350g Boiled Kidney Beans147mg35%
70g Dry Quick Oats97mg23%
15g Squash Seed Kernels88.8mg21%
180g Baked Sweet Potato48.6mg11.6%
14g Sunflower Seeds45.5mg11%
10g Flaxseed39.2mg9.33%
61g Tomato Paste25.6mg6.1%
30g Spinach23.7mg5.64%
100g Broccoli21mg5%
186g Tomatoes20.5mg4.87%
110g Onions11mg2.6%
800g Water8mg1.9%
100g Cranberries6mg1.43%
3g Garlic0.75mg0.18%
Manganese12.5mg
546%
Minmg - Maxmg
70g Dry Quick Oats2.54mg110%
350g Boiled Kidney Beans1.5mg65.4%
180g Baked Sweet Potato0.89mg39%
15g Squash Seed Kernels0.68mg29.6%
14g Sunflower Seeds0.27mg12%
30g Spinach0.27mg11.7%
100g Cranberries0.27mg11.6%
10g Flaxseed0.25mg10.8%
186g Tomatoes0.21mg9.2%
100g Broccoli0.21mg9.13%
61g Tomato Paste0.18mg8%
110g Onions0.14mg6.17%
3g Garlic0.05mg2.2%
Phosphorus1983mg
283%
Minmg - Maxmg
350g Boiled Kidney Beans483mg69%
70g Dry Quick Oats287mg41%
15g Squash Seed Kernels185mg26.4%
180g Baked Sweet Potato97mg14%
14g Sunflower Seeds92mg13.2%
100g Broccoli66mg9.43%
10g Flaxseed64.2mg9.17%
61g Tomato Paste50.6mg7.23%
186g Tomatoes44.6mg6.38%
110g Onions32mg4.56%
30g Spinach14.7mg2.1%
100g Cranberries11mg1.57%
3g Garlic4.6mg0.66%
Potassium5284mg
155%
Minmg - Maxmg
350g Boiled Kidney Beans1418mg41.7%
180g Baked Sweet Potato855mg25%
61g Tomato Paste619mg18%
186g Tomatoes441mg13%
100g Broccoli316mg9.3%
70g Dry Quick Oats253mg7.45%
30g Spinach167mg4.92%
110g Onions161mg4.72%
15g Squash Seed Kernels121mg3.57%
14g Sunflower Seeds90mg2.66%
10g Flaxseed81.3mg2.4%
100g Cranberries80mg2.35%
3g Garlic12mg0.35%
Selenium109μg
198%
Minμg - Maxμg
70g Dry Quick Oats20.2μg36.8%
14g Sunflower Seeds7.4μg13.5%
350g Boiled Kidney Beans3.85μg7%
61g Tomato Paste3.23μg5.88%
10g Flaxseed2.54μg4.6%
100g Broccoli2.5μg4.55%
15g Squash Seed Kernels1.4μg2.56%
110g Onions0.55μg1%
3g Garlic0.43μg0.77%
180g Baked Sweet Potato0.36μg0.65%
30g Spinach0.3μg0.55%
100g Cranberries0.1μg0.18%
Sodium1709mg
114%
Minmg - Maxmg
2g Salt775mg51.7%
180g Baked Sweet Potato64.8mg4.3%
61g Tomato Paste36mg2.4%
100g Broccoli33mg2.2%
800g Water32mg2.13%
30g Spinach23.7mg1.58%
186g Tomatoes9.3mg0.62%
110g Onions4.4mg0.29%
70g Dry Quick Oats4.2mg0.28%
350g Boiled Kidney Beans3.5mg0.23%
10g Flaxseed3mg0.2%
100g Cranberries2mg0.13%
Zinc15.5mg
141%
Minmg - Maxmg
350g Boiled Kidney Beans3.5mg32%
70g Dry Quick Oats2.55mg23%
15g Squash Seed Kernels1.17mg10.7%
14g Sunflower Seeds0.7mg6.36%
180g Baked Sweet Potato0.58mg5.24%
10g Flaxseed0.43mg3.95%
100g Broccoli0.41mg3.73%
61g Tomato Paste0.38mg3.5%
186g Tomatoes0.32mg2.87%
110g Onions0.19mg1.7%
30g Spinach0.16mg1.45%
100g Cranberries0.09mg0.82%
800g Water0.08mg0.73%
3g Garlic0.035mg0.32%
200g Regular Brewed Green Tea0.02mg0.18%