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0g = 0kcal

Your food list

food nameweightkcal
Olive OilOil, olive, salad or cooking27g239kcal
Sweet PotatoSweet potato, raw, unprepared450g387kcal
GarlicGarlic, raw6g8.94kcal
OnionsOnions, raw55g22kcal
Red Sweet PeppersPeppers, sweet, red, raw60g15.6kcal
Green Sweet PeppersPeppers, sweet, green, raw60g12kcal
SaltSalt, table3g0kcal
Black PepperSpices, pepper, black0.6g1.5kcal
Total: 662g686kcal
Calories
686
kcal
Fats
27.6
grams
Carbs
104
grams
Protein
9.22
grams

Macros Ratio

Protein Fat Carbs
5%
35%
60%

vitamins

Vitamin A3296μg
366%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
450g Sweet Potato3191μg355%
60g Red Sweet Peppers94μg10.5%
60g Green Sweet Peppers11μg1.2%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.46mg
38%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
450g Sweet Potato0.35mg29.3%
60g Green Sweet Peppers0.034mg2.85%
60g Red Sweet Peppers0.032mg2.7%
55g Onions0.025mg2.1%
6g Garlic0.012mg1%
0.6g Black Pepper0.001mg0.054%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.36mg
28%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
450g Sweet Potato0.27mg21%
60g Red Sweet Peppers0.051mg3.92%
60g Green Sweet Peppers0.017mg1.3%
55g Onions0.015mg1.14%
6g Garlic0.007mg0.51%
0.6g Black Pepper0.001mg0.083%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B33.5mg
22%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
450g Sweet Potato2.5mg15.7%
60g Red Sweet Peppers0.59mg3.67%
60g Green Sweet Peppers0.29mg1.8%
55g Onions0.064mg0.4%
6g Garlic0.042mg0.26%
0.6g Black Pepper0.007mg0.043%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B53.96mg
79.2%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
450g Sweet Potato3.6mg72%
60g Red Sweet Peppers0.19mg3.8%
55g Onions0.068mg1.35%
60g Green Sweet Peppers0.059mg1.2%
6g Garlic0.036mg0.72%
0.6g Black Pepper0.008mg0.17%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.4mg
107%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
450g Sweet Potato0.94mg72.3%
60g Red Sweet Peppers0.17mg13.4%
60g Green Sweet Peppers0.13mg10.3%
6g Garlic0.074mg5.7%
55g Onions0.066mg5.08%
0.6g Black Pepper0.002mg0.13%
Find foods rich in Vitamin B6
Vitamin B78.13μg
27%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
450g Sweet Potato7.88μg26.3%
60g Red Sweet Peppers0.26μg0.85%
Find foods rich in Vitamin B7
Vitamin B994μg
23.5%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
450g Sweet Potato49.5μg12.4%
60g Red Sweet Peppers27.6μg6.9%
55g Onions10.5μg2.6%
60g Green Sweet Peppers6μg1.5%
6g Garlic0.18μg0.045%
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Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
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Vitamin C142mg
157%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
60g Red Sweet Peppers76.6mg85%
60g Green Sweet Peppers48.2mg53.6%
450g Sweet Potato11mg12%
55g Onions4.07mg4.52%
6g Garlic1.87mg2.08%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
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Vitamin E6.24mg
41.6%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
27g Olive Oil3.87mg26%
450g Sweet Potato1.17mg7.8%
60g Red Sweet Peppers0.95mg6.32%
60g Green Sweet Peppers0.22mg1.48%
55g Onions0.011mg0.073%
0.6g Black Pepper0.006mg0.042%
6g Garlic0.005mg0.032%
Find foods rich in Vitamin E
Vitamin K33μg
27.5%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
27g Olive Oil16.3μg13.5%
450g Sweet Potato8.1μg6.75%
60g Green Sweet Peppers4.44μg3.7%
60g Red Sweet Peppers2.94μg2.45%
0.6g Black Pepper0.98μg0.82%
55g Onions0.22μg0.18%
6g Garlic0.1μg0.085%
Find foods rich in Vitamin K

macro

Energy686kcal
23.6%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
450g Sweet Potato387kcal13.3%
27g Olive Oil239kcal8.23%
55g Onions22kcal0.76%
60g Red Sweet Peppers15.6kcal0.54%
60g Green Sweet Peppers12kcal0.41%
6g Garlic8.94kcal0.31%
0.6g Black Pepper1.5kcal0.052%
Find foods rich in Energy
Fat27.6g
28.5%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
27g Olive Oil27g28%
450g Sweet Potato0.23g0.23%
60g Red Sweet Peppers0.18g0.19%
60g Green Sweet Peppers0.1g0.11%
55g Onions0.055g0.057%
6g Garlic0.03g0.031%
Find foods rich in Fat
Saturated Fat3.9g
12.2%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
27g Olive Oil3.73g11.7%
450g Sweet Potato0.081g0.25%
60g Red Sweet Peppers0.035g0.11%
60g Green Sweet Peppers0.035g0.11%
55g Onions0.023g0.072%
Find foods rich in Saturated Fat
Omega 30.25g
15.8%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
27g Olive Oil0.21g13%
60g Red Sweet Peppers0.034g2.1%
60g Green Sweet Peppers0.005g0.3%
450g Sweet Potato0.005g0.28%
55g Onions0.002g0.14%
6g Garlic0.001g0.075%
0.6g Black Pepper0.001g0.057%
Find foods rich in Omega 3
Omega 62.8g
16.5%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
27g Olive Oil2.64g15.5%
60g Red Sweet Peppers0.06g0.35%
450g Sweet Potato0.059g0.34%
60g Green Sweet Peppers0.032g0.19%
6g Garlic0.014g0.081%
55g Onions0.007g0.042%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate104g
80.3%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
450g Sweet Potato91g69.6%
55g Onions5.14g3.95%
60g Red Sweet Peppers3.6g2.8%
60g Green Sweet Peppers2.8g2.14%
6g Garlic2g1.53%
0.6g Black Pepper0.38g0.3%
Find foods rich in Carbohydrate
Sugars25g
34.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
450g Sweet Potato19g26%
60g Red Sweet Peppers2.52g3.48%
55g Onions2.33g3.2%
60g Green Sweet Peppers1.44g2%
6g Garlic0.06g0.083%
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Fructose5.9g
8.12%
≤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
450g Sweet Potato3.15g4.34%
60g Red Sweet Peppers1.36g1.87%
55g Onions0.71g0.98%
60g Green Sweet Peppers0.67g0.93%
Find foods rich in Fructose
Glucose7.26g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose12g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber17g
44.7%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
450g Sweet Potato13.5g35.5%
60g Red Sweet Peppers1.26g3.3%
60g Green Sweet Peppers1.02g2.7%
55g Onions0.94g2.46%
0.6g Black Pepper0.15g0.4%
6g Garlic0.13g0.33%
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Protein9.22g
16.5%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
450g Sweet Potato7.07g12.6%
55g Onions0.61g1.1%
60g Red Sweet Peppers0.59g1.06%
60g Green Sweet Peppers0.52g0.92%
6g Garlic0.38g0.68%
0.6g Black Pepper0.062g0.11%
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minerals

Calcium172mg
17.2%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
450g Sweet Potato135mg13.5%
55g Onions12.7mg1.27%
6g Garlic11mg1.1%
60g Green Sweet Peppers6mg0.6%
60g Red Sweet Peppers4.2mg0.42%
0.6g Black Pepper2.66mg0.27%
3g Salt0.72mg0.072%
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Copper0.78mg
86.4%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
450g Sweet Potato0.68mg75.5%
60g Green Sweet Peppers0.04mg4.4%
55g Onions0.021mg2.4%
6g Garlic0.018mg2%
60g Red Sweet Peppers0.01mg1.13%
0.6g Black Pepper0.008mg0.89%
3g Salt0.001mg0.1%
Find foods rich in Copper
Fluoride2.07μg
0.052%
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
Iron3.64mg
45.5%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
450g Sweet Potato2.75mg34.3%
60g Red Sweet Peppers0.26mg3.23%
60g Green Sweet Peppers0.2mg2.55%
27g Olive Oil0.15mg1.9%
55g Onions0.12mg1.44%
6g Garlic0.1mg1.28%
0.6g Black Pepper0.058mg0.73%
3g Salt0.01mg0.12%
Find foods rich in Iron
Magnesium134mg
32%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
450g Sweet Potato113mg26.8%
60g Red Sweet Peppers7.2mg1.7%
60g Green Sweet Peppers6mg1.43%
55g Onions5.5mg1.3%
6g Garlic1.5mg0.36%
0.6g Black Pepper1.03mg0.24%
Find foods rich in Magnesium
Manganese1.55mg
67.5%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
450g Sweet Potato1.16mg50.5%
6g Garlic0.1mg4.36%
0.6g Black Pepper0.077mg3.33%
60g Green Sweet Peppers0.073mg3.2%
55g Onions0.071mg3.1%
60g Red Sweet Peppers0.067mg2.92%
3g Salt0.003mg0.13%
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
Phosphorus265mg
38%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
450g Sweet Potato212mg30.2%
55g Onions16mg2.28%
60g Red Sweet Peppers15.6mg2.23%
60g Green Sweet Peppers12mg1.7%
6g Garlic9.2mg1.3%
0.6g Black Pepper0.95mg0.14%
Find foods rich in Phosphorus
Potassium1861mg
54.7%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
450g Sweet Potato1517mg44.6%
60g Red Sweet Peppers127mg3.72%
60g Green Sweet Peppers105mg3.1%
55g Onions80.3mg2.36%
6g Garlic24mg0.71%
0.6g Black Pepper7.97mg0.23%
Find foods rich in Potassium
Selenium3.9μg
7.13%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
450g Sweet Potato2.7μg4.9%
6g Garlic0.85μg1.55%
55g Onions0.28μg0.5%
60g Red Sweet Peppers0.06μg0.11%
0.6g Black Pepper0.029μg0.053%
Find foods rich in Selenium
Sodium1418mg
95%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
3g Salt1163mg77.5%
450g Sweet Potato248mg16.5%
60g Red Sweet Peppers2.4mg0.16%
55g Onions2.2mg0.15%
60g Green Sweet Peppers1.8mg0.12%
6g Garlic1.02mg0.068%
27g Olive Oil0.54mg0.036%
Find foods rich in Sodium
Zinc1.75mg
16%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
450g Sweet Potato1.35mg12.3%
60g Red Sweet Peppers0.15mg1.36%
55g Onions0.094mg0.85%
60g Green Sweet Peppers0.078mg0.71%
6g Garlic0.07mg0.63%
0.6g Black Pepper0.007mg0.065%
Find foods rich in Zinc
Water512g
14%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
450g Sweet Potato348g9.4%
60g Green Sweet Peppers56.3g1.52%
60g Red Sweet Peppers55.3g1.5%
55g Onions49g1.32%
6g Garlic3.5g0.095%
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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