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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
Calories
1868
kcal
Fats
42.7
grams
Carbs
290
grams
Protein
102
grams

Macros Ratio

Protein Fat Carbs
21%
20%
59%

vitamins

Vitamin A2030μg
226%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
180g Baked Sweet Potato1730μg192%
30g Spinach141μg15.6%
186g Tomatoes78μg8.7%
61g Tomato Paste46.4μg5.15%
100g Broccoli31μg3.44%
100g Cranberries3μg0.33%
14g Sunflower Seeds0.42μg0.047%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B12.48mg
206%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
155g Commercial Whole-wheat Bread0.61mg51%
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%
200g Tofu, extra firm, prepared with nigari0.096mg8%
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%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.4mg
109%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
155g Commercial Whole-wheat Bread0.26mg20%
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%
200g Tofu, extra firm, prepared with nigari0.096mg7.4%
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%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B319.2mg
120%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
155g Commercial Whole-wheat Bread6.88mg43%
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%
200g Tofu, extra firm, prepared with nigari0.48mg3%
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%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B57.5mg
150%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
200g Tofu, extra firm, prepared with nigari1.7mg33.8%
180g Baked Sweet Potato1.6mg32%
155g Commercial Whole-wheat Bread1mg20%
70g Dry Quick Oats0.78mg15.7%
350g Boiled Kidney Beans0.77mg15.4%
100g Broccoli0.57mg11.5%
100g Cranberries0.3mg5.9%
186g Tomatoes0.17mg3.3%
14g Sunflower Seeds0.16mg3.16%
110g Onions0.14mg2.7%
15g Squash Seed Kernels0.11mg2.25%
10g Flaxseed0.099mg1.97%
61g Tomato Paste0.087mg1.73%
30g Spinach0.02mg0.39%
3g Garlic0.018mg0.36%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.5mg
193%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
180g Baked Sweet Potato0.51mg39.6%
350g Boiled Kidney Beans0.42mg32.3%
155g Commercial Whole-wheat Bread0.33mg25.6%
14g Sunflower Seeds0.19mg14.5%
100g Broccoli0.18mg13.5%
200g Tofu, extra firm, prepared with nigari0.17mg12.8%
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%
Find foods rich in Vitamin B6
Vitamin B725μg
84%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
70g Dry Quick Oats15.3μg51%
180g Baked Sweet Potato4.32μg14.4%
10g Flaxseed3.38μg11.3%
30g Spinach1.28μg4.25%
186g Tomatoes0.87μg2.9%
Find foods rich in Vitamin B7
Vitamin B9799μg
200%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
350g Boiled Kidney Beans455μg114%
155g Commercial Whole-wheat Bread65μg16.3%
100g Broccoli63μg15.8%
30g Spinach58.2μg14.6%
14g Sunflower Seeds31.8μg7.95%
186g Tomatoes28μg6.98%
70g Dry Quick Oats22.4μg5.6%
110g Onions21μg5.23%
200g Tofu, extra firm, prepared with nigari18μg4.5%
180g Baked Sweet Potato11μg2.7%
15g Squash Seed Kernels8.7μg2.18%
10g Flaxseed8.7μg2.18%
61g Tomato Paste7.32μg1.83%
100g Cranberries1μg0.25%
Find foods rich in Vitamin B9
Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C200mg
222%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
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%
10g Flaxseed0.06mg0.067%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E17.5mg
116%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
14g Sunflower Seeds4.92mg33%
155g Commercial Whole-wheat Bread4.12mg27.5%
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%
200g Tofu, extra firm, prepared with nigari0.02mg0.13%
Find foods rich in Vitamin E
Vitamin K328μg
273%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
30g Spinach145μg121%
100g Broccoli102μg84.7%
350g Boiled Kidney Beans29.4μg24.5%
186g Tomatoes14.7μg12.2%
155g Commercial Whole-wheat Bread12μg10%
61g Tomato Paste6.95μg5.8%
200g Tofu, extra firm, prepared with nigari5.6μg4.67%
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%
3g Garlic0.051μg0.043%
Find foods rich in Vitamin K

macro

Energy1868kcal
64.4%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
350g Boiled Kidney Beans445kcal15.3%
155g Commercial Whole-wheat Bread391kcal13.5%
70g Dry Quick Oats265kcal9.15%
200g Tofu, extra firm, prepared with nigari166kcal5.72%
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%
200g Regular Brewed Green Tea2kcal0.069%
Find foods rich in Energy
Fat42.7g
44%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
200g Tofu, extra firm, prepared with nigari10.5g11%
15g Squash Seed Kernels7.36g7.6%
14g Sunflower Seeds7.2g7.43%
155g Commercial Whole-wheat Bread5.43g5.6%
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%
Find foods rich in Fat
Saturated Fat6.67g
21%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
200g Tofu, extra firm, prepared with nigari1.84g5.74%
15g Squash Seed Kernels1.3g4.06%
155g Commercial Whole-wheat Bread1.1g3.5%
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%
30g Spinach0.019g0.059%
Find foods rich in Saturated Fat
Omega 33.86g
241%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
10g Flaxseed2.3g143%
350g Boiled Kidney Beans0.6g37%
200g Tofu, extra firm, prepared with nigari0.52g32.6%
155g Commercial Whole-wheat Bread0.22g13.5%
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%
3g Garlic0.001g0.038%
Find foods rich in Omega 3
Omega 616.4g
96%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
200g Tofu, extra firm, prepared with nigari4.77g28%
14g Sunflower Seeds3.23g19%
15g Squash Seed Kernels3.1g18.3%
155g Commercial Whole-wheat Bread2.24g13%
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%
110g Onions0.014g0.084%
30g Spinach0.008g0.046%
3g Garlic0.007g0.04%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate290g
223%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
350g Boiled Kidney Beans79.8g61.4%
155g Commercial Whole-wheat Bread66.2g51%
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%
200g Tofu, extra firm, prepared with nigari2.36g1.8%
15g Squash Seed Kernels1.6g1.24%
30g Spinach1.1g0.84%
3g Garlic0.99g0.76%
Find foods rich in Carbohydrate
Sugars45.5g
62.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
180g Baked Sweet Potato11.7g16%
61g Tomato Paste7.43g10.2%
155g Commercial Whole-wheat Bread6.73g9.28%
186g Tomatoes4.9g6.75%
110g Onions4.66g6.43%
100g Cranberries4.27g5.9%
100g Broccoli1.7g2.34%
200g Tofu, extra firm, prepared with nigari1.42g1.96%
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%
3g Garlic0.03g0.041%
Find foods rich in Sugars
Fructose13.3g
18.3%
≤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
61g Tomato Paste3.57g4.92%
155g Commercial Whole-wheat Bread3.43g4.72%
186g Tomatoes2.55g3.5%
110g Onions1.4g1.96%
180g Baked Sweet Potato0.9g1.24%
100g Broccoli0.68g0.94%
100g Cranberries0.67g0.92%
30g Spinach0.045g0.062%
15g Squash Seed Kernels0.023g0.031%
Find foods rich in Fructose
Glucose14.7g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose7.03g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber65g
171%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
350g Boiled Kidney Beans22.4g59%
155g Commercial Whole-wheat Bread9.3g24.5%
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%
200g Tofu, extra firm, prepared with nigari2g5.26%
110g Onions1.87g4.92%
14g Sunflower Seeds1.2g3.17%
15g Squash Seed Kernels0.9g2.37%
30g Spinach0.66g1.74%
3g Garlic0.063g0.17%
Find foods rich in Fiber
Protein102g
182%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
350g Boiled Kidney Beans30.3g54%
200g Tofu, extra firm, prepared with nigari20g35.6%
155g Commercial Whole-wheat Bread19.3g34.5%
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%
200g Regular Brewed Green Tea0.44g0.79%
3g Garlic0.19g0.34%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium1260mg
126%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
200g Tofu, extra firm, prepared with nigari564mg56.4%
155g Commercial Whole-wheat Bread250mg25%
350g Boiled Kidney Beans123mg12.3%
180g Baked Sweet Potato68.4mg6.84%
100g Broccoli47mg4.7%
70g Dry Quick Oats32mg3.2%
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%
2g Salt0.48mg0.048%
Find foods rich in Calcium
Copper3.3mg
366%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
350g Boiled Kidney Beans0.76mg84%
200g Tofu, extra firm, prepared with nigari0.4mg44.4%
155g Commercial Whole-wheat Bread0.35mg39%
70g Dry Quick Oats0.3mg33.3%
180g Baked Sweet Potato0.29mg32.2%
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%
2g Salt0.001mg0.067%
Find foods rich in Copper
Fluoride575μg
14.4%
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
800g Water570μg14.2%
186g Tomatoes4.28μg0.11%
Find foods rich in Fluoride
Iron27mg
338%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
350g Boiled Kidney Beans7.77mg97%
200g Tofu, extra firm, prepared with nigari4.1mg51%
155g Commercial Whole-wheat Bread3.83mg48%
70g Dry Quick Oats3.04mg38%
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%
200g Regular Brewed Green Tea0.04mg0.5%
2g Salt0.007mg0.083%
Find foods rich in Iron
Magnesium762mg
181%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
350g Boiled Kidney Beans147mg35%
155g Commercial Whole-wheat Bread116mg27.7%
15g Squash Seed Kernels88.8mg21%
70g Dry Quick Oats88.2mg21%
200g Tofu, extra firm, prepared with nigari70mg16.7%
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%
200g Regular Brewed Green Tea2mg0.48%
3g Garlic0.75mg0.18%
Find foods rich in Magnesium
Manganese12.3mg
533%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
155g Commercial Whole-wheat Bread3.37mg147%
70g Dry Quick Oats2.26mg98%
350g Boiled Kidney Beans1.5mg65.4%
200g Tofu, extra firm, prepared with nigari1.33mg58%
180g Baked Sweet Potato0.89mg39%
15g Squash Seed Kernels0.68mg29.6%
200g Regular Brewed Green Tea0.37mg16%
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%
2g Salt0.002mg0.087%
Find foods rich in Manganese
Molybdenum112μg
249%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
70g Dry Quick Oats112μg249%
Find foods rich in Molybdenum
Phosphorus1967mg
281%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
350g Boiled Kidney Beans483mg69%
155g Commercial Whole-wheat Bread329mg47%
70g Dry Quick Oats271mg38.7%
200g Tofu, extra firm, prepared with nigari222mg31.7%
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%
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Potassium5276mg
155%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
350g Boiled Kidney Beans1418mg41.7%
180g Baked Sweet Potato855mg25%
61g Tomato Paste619mg18%
186g Tomatoes441mg13%
155g Commercial Whole-wheat Bread394mg11.6%
100g Broccoli316mg9.3%
200g Tofu, extra firm, prepared with nigari260mg7.65%
70g Dry Quick Oats245mg7.2%
30g Spinach167mg4.92%
110g Onions161mg4.72%
15g Squash Seed Kernels121mg3.57%
14g Sunflower Seeds90mg2.66%
10g Flaxseed81.3mg2.4%
100g Cranberries80mg2.35%
200g Regular Brewed Green Tea16mg0.47%
3g Garlic12mg0.35%
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Selenium106μg
193%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
155g Commercial Whole-wheat Bread40μg72.4%
200g Tofu, extra firm, prepared with nigari26μg47.3%
70g Dry Quick Oats17.8μg32.3%
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%
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Sodium1705mg
114%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
2g Salt775mg51.7%
155g Commercial Whole-wheat Bread705mg47%
180g Baked Sweet Potato64.8mg4.3%
61g Tomato Paste36mg2.4%
100g Broccoli33mg2.2%
800g Water32mg2.13%
30g Spinach23.7mg1.58%
186g Tomatoes9.3mg0.62%
200g Tofu, extra firm, prepared with nigari8mg0.53%
110g Onions4.4mg0.29%
350g Boiled Kidney Beans3.5mg0.23%
10g Flaxseed3mg0.2%
100g Cranberries2mg0.13%
200g Regular Brewed Green Tea2mg0.13%
14g Sunflower Seeds1.26mg0.084%
15g Squash Seed Kernels1.05mg0.07%
3g Garlic0.51mg0.034%
70g Dry Quick Oats0.47mg0.031%
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Zinc15mg
135%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
350g Boiled Kidney Beans3.5mg32%
155g Commercial Whole-wheat Bread2.74mg25%
200g Tofu, extra firm, prepared with nigari2.14mg19.5%
70g Dry Quick Oats1.9mg17.4%
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%
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Water2129g
57.5%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
800g Water799g21.6%
350g Boiled Kidney Beans234g6.33%
200g Regular Brewed Green Tea200g5.4%
186g Tomatoes176g4.75%
200g Tofu, extra firm, prepared with nigari165g4.45%
180g Baked Sweet Potato136g3.7%
110g Onions98g2.65%
100g Broccoli89.3g2.4%
100g Cranberries87.3g2.36%
155g Commercial Whole-wheat Bread60.5g1.63%
61g Tomato Paste45g1.2%
30g Spinach27.4g0.74%
70g Dry Quick Oats7.6g0.21%
3g Garlic1.76g0.047%
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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