Vegan Nutrition Tracker

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
New

Food Title

0g = 0kcal

Your food list

food nameweightkcal
SaltSalt, table0.4g0kcal
Balsamic VinegarVinegar, balsamic16g14kcal
BeetsBeets, raw164g70.5kcal
Fresh Orange juiceOrange juice, raw62g28kcal
Olive OilOil, olive, salad or cooking40.5g358kcal
Balsamic VinegarVinegar, balsamic16g14kcal
SaltSalt, table0.4g0kcal
Red Leaf LettuceLettuce, red leaf, raw154.5g20kcal
Roasted AlmondsNuts, almonds, dry roasted, without salt added34.5g206kcal
White MushroomsMushrooms, white, raw115g25.3kcal
Total: 603g736kcal
Calories
736
kcal
Fats
59.8
grams
Carbs
42
grams
Protein
16
grams

Macros Ratio

Protein Fat Carbs
8%
70%
22%

vitamins

Vitamin A589μg
65.4%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
154.5g Red Leaf Lettuce579μg64.4%
62g Fresh Orange juice6.2μg0.69%
164g Beets3.28μg0.36%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.33mg
27%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
154.5g Red Leaf Lettuce0.099mg8.24%
115g White Mushrooms0.093mg7.76%
62g Fresh Orange juice0.056mg4.65%
164g Beets0.051mg4.24%
34.5g Roasted Almonds0.027mg2.2%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.08mg
83%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
115g White Mushrooms0.46mg35.6%
34.5g Roasted Almonds0.41mg31.8%
154.5g Red Leaf Lettuce0.12mg9.15%
164g Beets0.066mg5.05%
62g Fresh Orange juice0.019mg1.43%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B36.7mg
42%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
115g White Mushrooms4.15mg26%
34.5g Roasted Almonds1.25mg7.84%
164g Beets0.55mg3.42%
154.5g Red Leaf Lettuce0.5mg3.1%
62g Fresh Orange juice0.25mg1.55%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.43mg
48.6%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
115g White Mushrooms1.73mg34.5%
164g Beets0.25mg5.1%
154.5g Red Leaf Lettuce0.22mg4.45%
62g Fresh Orange juice0.12mg2.36%
34.5g Roasted Almonds0.11mg2.2%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.46mg
35%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
154.5g Red Leaf Lettuce0.15mg12%
115g White Mushrooms0.12mg9.2%
164g Beets0.11mg8.45%
34.5g Roasted Almonds0.047mg3.6%
62g Fresh Orange juice0.025mg1.9%
Find foods rich in Vitamin B6
Vitamin B710.4μg
34.8%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
115g White Mushrooms10.4μg34.8%
Find foods rich in Vitamin B7
Vitamin B9292μg
73%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
164g Beets179μg44.7%
154.5g Red Leaf Lettuce55.6μg14%
115g White Mushrooms19.6μg4.9%
34.5g Roasted Almonds19μg4.74%
62g Fresh Orange juice18.6μg4.65%
Find foods rich in Vitamin B9
Vitamin B120.046μg
1.9%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
115g White Mushrooms0.046μg1.9%
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C47mg
52.4%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
62g Fresh Orange juice31mg34.4%
164g Beets8.04mg8.93%
154.5g Red Leaf Lettuce5.7mg6.35%
115g White Mushrooms2.4mg2.7%
Find foods rich in Vitamin C
Vitamin D8.05IU
1.34%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
115g White Mushrooms8.05IU1.34%
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E14.4mg
96%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
34.5g Roasted Almonds8.25mg55%
40.5g Olive Oil5.8mg38.7%
154.5g Red Leaf Lettuce0.23mg1.55%
164g Beets0.066mg0.44%
62g Fresh Orange juice0.025mg0.17%
115g White Mushrooms0.012mg0.077%
Find foods rich in Vitamin E
Vitamin K242μg
201%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
154.5g Red Leaf Lettuce217μg181%
40.5g Olive Oil24.4μg20.3%
164g Beets0.33μg0.27%
62g Fresh Orange juice0.062μg0.052%
Find foods rich in Vitamin K

macro

Energy736kcal
25.4%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
40.5g Olive Oil358kcal12.3%
34.5g Roasted Almonds206kcal7.1%
164g Beets70.5kcal2.43%
32g Balsamic Vinegar28kcal0.97%
62g Fresh Orange juice28kcal0.96%
115g White Mushrooms25.3kcal0.87%
154.5g Red Leaf Lettuce20kcal0.69%
Find foods rich in Energy
Fat59.8g
61.6%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
40.5g Olive Oil40.5g41.8%
34.5g Roasted Almonds18g18.7%
115g White Mushrooms0.39g0.4%
154.5g Red Leaf Lettuce0.34g0.35%
164g Beets0.28g0.29%
62g Fresh Orange juice0.12g0.13%
Find foods rich in Fat
Saturated Fat7.16g
22.4%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
40.5g Olive Oil5.6g17.5%
34.5g Roasted Almonds1.4g4.4%
115g White Mushrooms0.058g0.18%
164g Beets0.044g0.14%
154.5g Red Leaf Lettuce0.043g0.14%
62g Fresh Orange juice0.015g0.047%
Find foods rich in Saturated Fat
Omega 30.45g
28.2%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
40.5g Olive Oil0.31g19.3%
154.5g Red Leaf Lettuce0.13g7.82%
164g Beets0.008g0.51%
62g Fresh Orange juice0.007g0.43%
34.5g Roasted Almonds0.003g0.22%
Find foods rich in Omega 3
Omega 68.76g
51.6%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
34.5g Roasted Almonds4.47g26.3%
40.5g Olive Oil3.95g23.3%
115g White Mushrooms0.18g1.1%
164g Beets0.09g0.53%
154.5g Red Leaf Lettuce0.053g0.31%
62g Fresh Orange juice0.018g0.11%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate42g
32.4%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
164g Beets15.7g12%
34.5g Roasted Almonds7.25g5.58%
62g Fresh Orange juice6.45g4.96%
32g Balsamic Vinegar5.45g4.2%
115g White Mushrooms3.75g2.9%
154.5g Red Leaf Lettuce3.5g2.7%
Find foods rich in Carbohydrate
Sugars25.8g
35.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
164g Beets11g15.3%
62g Fresh Orange juice5.2g7.2%
32g Balsamic Vinegar4.8g6.6%
115g White Mushrooms2.28g3.14%
34.5g Roasted Almonds1.68g2.3%
154.5g Red Leaf Lettuce0.74g1.02%
Find foods rich in Sugars
Fructose4.3g
5.94%
≤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
32g Balsamic Vinegar2.36g3.26%
62g Fresh Orange juice1.3g1.8%
154.5g Red Leaf Lettuce0.43g0.6%
115g White Mushrooms0.2g0.27%
Find foods rich in Fructose
Glucose5.56g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose4.2g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber11g
29%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
164g Beets4.6g12%
34.5g Roasted Almonds3.76g9.9%
154.5g Red Leaf Lettuce1.4g3.66%
115g White Mushrooms1.15g3.03%
62g Fresh Orange juice0.12g0.33%
Find foods rich in Fiber
Protein16g
28.7%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
34.5g Roasted Almonds7.23g13%
115g White Mushrooms3.55g6.35%
164g Beets2.64g4.7%
154.5g Red Leaf Lettuce2.05g3.67%
62g Fresh Orange juice0.43g0.78%
32g Balsamic Vinegar0.16g0.28%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium189mg
19%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
34.5g Roasted Almonds92mg9.25%
154.5g Red Leaf Lettuce51mg5.1%
164g Beets26.2mg2.62%
32g Balsamic Vinegar8.64mg0.86%
62g Fresh Orange juice6.82mg0.68%
115g White Mushrooms3.45mg0.35%
40.5g Olive Oil0.41mg0.041%
Find foods rich in Calcium
Copper0.95mg
105%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
34.5g Roasted Almonds0.38mg42%
115g White Mushrooms0.37mg40.6%
164g Beets0.12mg13.7%
154.5g Red Leaf Lettuce0.043mg4.8%
62g Fresh Orange juice0.027mg3.03%
32g Balsamic Vinegar0.008mg0.92%
Find foods rich in Copper
Fluoride0.016μg
0%
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
Find foods rich in Fluoride
Iron5.6mg
70%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
154.5g Red Leaf Lettuce1.85mg23%
164g Beets1.3mg16.4%
34.5g Roasted Almonds1.3mg16%
115g White Mushrooms0.58mg7.2%
32g Balsamic Vinegar0.23mg2.88%
40.5g Olive Oil0.23mg2.84%
62g Fresh Orange juice0.12mg1.55%
0.8g Salt0.003mg0.033%
Find foods rich in Iron
Magnesium174mg
41.3%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
34.5g Roasted Almonds96mg23%
164g Beets37.7mg9%
154.5g Red Leaf Lettuce18.5mg4.4%
115g White Mushrooms10.4mg2.46%
62g Fresh Orange juice6.82mg1.62%
32g Balsamic Vinegar3.84mg0.91%
Find foods rich in Magnesium
Manganese1.73mg
75%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
34.5g Roasted Almonds0.77mg33.5%
164g Beets0.54mg23.5%
154.5g Red Leaf Lettuce0.31mg13.6%
115g White Mushrooms0.054mg2.35%
32g Balsamic Vinegar0.042mg1.82%
62g Fresh Orange juice0.009mg0.38%
0.8g Salt0.001mg0.035%
Find foods rich in Manganese
Molybdenum0μg
0%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
Find foods rich in Molybdenum
Phosphorus387mg
55.3%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
34.5g Roasted Almonds162mg23.2%
115g White Mushrooms99mg14%
164g Beets65.6mg9.37%
154.5g Red Leaf Lettuce43.3mg6.18%
62g Fresh Orange juice10.5mg1.5%
32g Balsamic Vinegar6.1mg0.87%
Find foods rich in Phosphorus
Potassium1594mg
47%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
164g Beets533mg15.7%
115g White Mushrooms366mg10.8%
154.5g Red Leaf Lettuce289mg8.5%
34.5g Roasted Almonds246mg7.23%
62g Fresh Orange juice124mg3.65%
32g Balsamic Vinegar36mg1.05%
Find foods rich in Potassium
Selenium15μg
27%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
115g White Mushrooms10.7μg19.4%
154.5g Red Leaf Lettuce2.3μg4.2%
164g Beets1.15μg2.1%
34.5g Roasted Almonds0.69μg1.25%
62g Fresh Orange juice0.062μg0.11%
Find foods rich in Selenium
Sodium492mg
33%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.8g Salt310mg20.7%
164g Beets128mg8.53%
154.5g Red Leaf Lettuce38.6mg2.58%
32g Balsamic Vinegar7.36mg0.49%
115g White Mushrooms5.75mg0.38%
34.5g Roasted Almonds1.04mg0.069%
40.5g Olive Oil0.81mg0.054%
62g Fresh Orange juice0.62mg0.041%
Find foods rich in Sodium
Zinc2.7mg
24.4%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
34.5g Roasted Almonds1.14mg10.4%
115g White Mushrooms0.6mg5.44%
164g Beets0.57mg5.2%
154.5g Red Leaf Lettuce0.31mg2.8%
62g Fresh Orange juice0.031mg0.28%
32g Balsamic Vinegar0.026mg0.23%
Find foods rich in Zinc
Water478g
13%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
154.5g Red Leaf Lettuce148g4%
164g Beets144g3.9%
115g White Mushrooms106g2.87%
62g Fresh Orange juice54.7g1.48%
32g Balsamic Vinegar24.5g0.66%
Find foods rich in Water
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

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.

© Copyright 2024