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0g = 0kcal

Your food list

food nameweightkcal
PecansNuts, pecans198g1368kcal
Deglet Noor DatesDates, deglet noor221g623kcal
Medjool DatesDates, medjool200g554kcal
CoconutNuts, coconut meat, raw30g106kcal
Golden RaisinsRaisins, golden, seedless72g217kcal
Vanilla ExtractVanilla extract8.4g24kcal
SaltSalt, table0.75g0kcal
Ground CinnamonSpices, cinnamon, ground1.3g3.2kcal
CardamomSpices, cardamom0.5g1.56kcal
Syrups, mapleSyrups, maple40g104kcal
Total: 772g3001kcal
Calories
3001
kcal
Fats
154
grams
Carbs
435
grams
Protein
30.7
grams

Macros Ratio

Protein Fat Carbs
4%
43%
53%

vitamins

Vitamin A20μg
2.24%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
200g Medjool Dates14μg1.56%
198g Pecans5.94μg0.66%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B11.58mg
131%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
198g Pecans1.3mg109%
221g Deglet Noor Dates0.11mg9.58%
200g Medjool Dates0.1mg8.33%
40g Syrups, maple0.026mg2.2%
30g Coconut0.02mg1.65%
72g Golden Raisins0.006mg0.48%
0.5g Cardamom0.001mg0.083%
8.4g Vanilla Extract0.001mg0.077%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.2mg
91%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
40g Syrups, maple0.51mg39%
198g Pecans0.26mg20%
221g Deglet Noor Dates0.15mg11.2%
72g Golden Raisins0.14mg10.6%
200g Medjool Dates0.12mg9.23%
8.4g Vanilla Extract0.008mg0.61%
30g Coconut0.006mg0.46%
0.5g Cardamom0.001mg0.07%
1.3g Ground Cinnamon0.001mg0.041%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B39.42mg
59%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
200g Medjool Dates3.22mg20%
221g Deglet Noor Dates2.8mg17.6%
198g Pecans2.3mg14.4%
72g Golden Raisins0.82mg5.14%
30g Coconut0.16mg1%
8.4g Vanilla Extract0.036mg0.22%
40g Syrups, maple0.032mg0.2%
1.3g Ground Cinnamon0.017mg0.11%
0.5g Cardamom0.006mg0.034%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B54.73mg
95%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
198g Pecans1.7mg34%
200g Medjool Dates1.6mg32.2%
221g Deglet Noor Dates1.3mg26%
30g Coconut0.09mg1.8%
40g Syrups, maple0.014mg0.29%
1.3g Ground Cinnamon0.005mg0.093%
8.4g Vanilla Extract0.003mg0.059%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.53mg
118%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
200g Medjool Dates0.5mg38.3%
198g Pecans0.42mg32%
221g Deglet Noor Dates0.36mg28%
72g Golden Raisins0.23mg18%
30g Coconut0.016mg1.25%
8.4g Vanilla Extract0.002mg0.17%
1.3g Ground Cinnamon0.002mg0.16%
0.5g Cardamom0.001mg0.088%
40g Syrups, maple0.001mg0.062%
Find foods rich in Vitamin B6
Vitamin B745μg
150%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
198g Pecans45μg150%
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Vitamin B9126μg
31.4%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
198g Pecans43.6μg11%
221g Deglet Noor Dates42μg10.5%
200g Medjool Dates30μg7.5%
30g Coconut7.8μg1.95%
72g Golden Raisins2.16μg0.54%
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Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
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Vitamin C6.5mg
7.23%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
72g Golden Raisins2.3mg2.56%
198g Pecans2.18mg2.42%
30g Coconut0.99mg1.1%
221g Deglet Noor Dates0.88mg0.98%
0.5g Cardamom0.11mg0.12%
1.3g Ground Cinnamon0.049mg0.055%
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 E3.07mg
20.5%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
198g Pecans2.77mg18.5%
221g Deglet Noor Dates0.11mg0.74%
72g Golden Raisins0.086mg0.58%
30g Coconut0.072mg0.48%
1.3g Ground Cinnamon0.03mg0.2%
Find foods rich in Vitamin E
Vitamin K21.3μg
17.7%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
198g Pecans6.93μg5.78%
221g Deglet Noor Dates5.97μg4.97%
200g Medjool Dates5.4μg4.5%
72g Golden Raisins2.52μg2.1%
1.3g Ground Cinnamon0.41μg0.34%
30g Coconut0.06μg0.05%
Find foods rich in Vitamin K

macro

Energy3001kcal
103%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
198g Pecans1368kcal47%
221g Deglet Noor Dates623kcal21.5%
200g Medjool Dates554kcal19%
72g Golden Raisins217kcal7.47%
30g Coconut106kcal3.66%
40g Syrups, maple104kcal3.6%
8.4g Vanilla Extract24kcal0.83%
1.3g Ground Cinnamon3.2kcal0.11%
0.5g Cardamom1.56kcal0.054%
Find foods rich in Energy
Fat154g
159%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
198g Pecans143g147%
30g Coconut10g10.4%
221g Deglet Noor Dates0.86g0.89%
200g Medjool Dates0.3g0.31%
72g Golden Raisins0.14g0.15%
0.5g Cardamom0.034g0.035%
Find foods rich in Fat
Saturated Fat21.3g
66.5%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
198g Pecans12.2g38.2%
30g Coconut8.9g28%
221g Deglet Noor Dates0.071g0.22%
72g Golden Raisins0.047g0.15%
Find foods rich in Saturated Fat
Omega 31.97g
123%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
198g Pecans1.95g122%
72g Golden Raisins0.014g0.86%
221g Deglet Noor Dates0.007g0.41%
0.5g Cardamom0.001g0.038%
Find foods rich in Omega 3
Omega 641g
241%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
198g Pecans41g240%
30g Coconut0.11g0.65%
221g Deglet Noor Dates0.035g0.21%
72g Golden Raisins0.027g0.16%
40g Syrups, maple0.007g0.04%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate435g
334%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
221g Deglet Noor Dates166g128%
200g Medjool Dates150g115%
72g Golden Raisins57.6g44.3%
198g Pecans27.4g21%
40g Syrups, maple27g20.6%
30g Coconut4.57g3.5%
8.4g Vanilla Extract1.06g0.82%
1.3g Ground Cinnamon1.05g0.81%
0.5g Cardamom0.34g0.26%
Find foods rich in Carbohydrate
Sugars355g
490%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
221g Deglet Noor Dates140g193%
200g Medjool Dates133g183%
72g Golden Raisins47.3g65.2%
40g Syrups, maple24g33.4%
198g Pecans7.86g11%
30g Coconut1.87g2.58%
8.4g Vanilla Extract1.06g1.47%
1.3g Ground Cinnamon0.028g0.039%
Find foods rich in Sugars
Fructose133g
183%
≤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
200g Medjool Dates64g88.3%
221g Deglet Noor Dates43.3g59.7%
72g Golden Raisins25g34.5%
40g Syrups, maple0.21g0.29%
198g Pecans0.079g0.11%
Find foods rich in Fructose
Glucose134g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose84.7g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber56g
147%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
198g Pecans19g50%
221g Deglet Noor Dates17.7g46.5%
200g Medjool Dates13.4g35.3%
30g Coconut2.7g7.1%
72g Golden Raisins2.38g6.25%
1.3g Ground Cinnamon0.69g1.8%
0.5g Cardamom0.14g0.37%
Find foods rich in Fiber
Protein30.7g
54.8%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
198g Pecans18g32.4%
221g Deglet Noor Dates5.4g9.67%
200g Medjool Dates3.62g6.46%
72g Golden Raisins2.36g4.2%
30g Coconut1g1.8%
0.5g Cardamom0.054g0.096%
1.3g Ground Cinnamon0.052g0.093%
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minerals

Calcium460mg
46%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
198g Pecans139mg14%
200g Medjool Dates128mg13%
221g Deglet Noor Dates86mg8.6%
72g Golden Raisins46mg4.6%
40g Syrups, maple40.8mg4.08%
1.3g Ground Cinnamon13mg1.3%
30g Coconut4.2mg0.42%
0.5g Cardamom1.9mg0.19%
8.4g Vanilla Extract0.92mg0.092%
Find foods rich in Calcium
Copper3.87mg
430%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
198g Pecans2.38mg264%
200g Medjool Dates0.72mg80.4%
221g Deglet Noor Dates0.46mg50.6%
72g Golden Raisins0.16mg18.2%
30g Coconut0.13mg14.5%
40g Syrups, maple0.007mg0.8%
8.4g Vanilla Extract0.006mg0.67%
1.3g Ground Cinnamon0.004mg0.49%
0.5g Cardamom0.002mg0.21%
Find foods rich in Copper
Fluoride20μg
0.5%
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
198g Pecans20μg0.5%
Find foods rich in Fluoride
Iron10.7mg
134%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
198g Pecans5mg62.6%
221g Deglet Noor Dates2.25mg28%
200g Medjool Dates1.8mg22.5%
30g Coconut0.73mg9.1%
72g Golden Raisins0.71mg8.8%
1.3g Ground Cinnamon0.11mg1.35%
0.5g Cardamom0.07mg0.87%
40g Syrups, maple0.044mg0.55%
8.4g Vanilla Extract0.01mg0.13%
0.75g Salt0.002mg0.031%
Find foods rich in Iron
Magnesium489mg
116%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
198g Pecans240mg57%
200g Medjool Dates108mg25.7%
221g Deglet Noor Dates95mg22.6%
72g Golden Raisins25mg6%
30g Coconut9.6mg2.3%
40g Syrups, maple8.4mg2%
0.5g Cardamom1.15mg0.27%
8.4g Vanilla Extract1mg0.24%
1.3g Ground Cinnamon0.78mg0.19%
Find foods rich in Magnesium
Manganese12.2mg
532%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
198g Pecans8.9mg387%
40g Syrups, maple1.16mg50.6%
200g Medjool Dates0.59mg25.7%
221g Deglet Noor Dates0.58mg25%
30g Coconut0.45mg19.6%
1.3g Ground Cinnamon0.23mg9.87%
72g Golden Raisins0.16mg7.07%
0.5g Cardamom0.14mg6.1%
8.4g Vanilla Extract0.019mg0.84%
0.75g Salt0.001mg0.033%
Find foods rich in Manganese
Molybdenum31μg
68.6%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
198g Pecans31μg68.6%
Find foods rich in Molybdenum
Phosphorus919mg
131%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
198g Pecans548mg78.4%
221g Deglet Noor Dates137mg19.6%
200g Medjool Dates124mg17.7%
72g Golden Raisins72.7mg10.4%
30g Coconut34mg4.84%
0.5g Cardamom0.89mg0.13%
1.3g Ground Cinnamon0.83mg0.12%
40g Syrups, maple0.8mg0.11%
8.4g Vanilla Extract0.5mg0.072%
Find foods rich in Phosphorus
Potassium4406mg
130%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
221g Deglet Noor Dates1450mg42.6%
200g Medjool Dates1392mg41%
198g Pecans812mg24%
72g Golden Raisins537mg15.8%
30g Coconut107mg3.14%
40g Syrups, maple84.8mg2.5%
8.4g Vanilla Extract12.4mg0.37%
1.3g Ground Cinnamon5.6mg0.16%
0.5g Cardamom5.6mg0.16%
Find foods rich in Potassium
Selenium18μg
32.7%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
198g Pecans7.52μg13.7%
221g Deglet Noor Dates6.63μg12%
30g Coconut3.03μg5.5%
72g Golden Raisins0.5μg0.92%
40g Syrups, maple0.24μg0.44%
1.3g Ground Cinnamon0.04μg0.073%
Find foods rich in Selenium
Sodium326mg
21.7%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.75g Salt291mg19.4%
72g Golden Raisins17.3mg1.15%
30g Coconut6mg0.4%
40g Syrups, maple4.8mg0.32%
221g Deglet Noor Dates4.4mg0.29%
200g Medjool Dates2mg0.13%
8.4g Vanilla Extract0.76mg0.05%
Find foods rich in Sodium
Zinc11.7mg
107%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
198g Pecans8.97mg81.5%
200g Medjool Dates0.88mg8%
221g Deglet Noor Dates0.64mg5.83%
40g Syrups, maple0.59mg5.35%
30g Coconut0.33mg3%
72g Golden Raisins0.27mg2.42%
0.5g Cardamom0.037mg0.34%
1.3g Ground Cinnamon0.024mg0.22%
8.4g Vanilla Extract0.009mg0.084%
Find foods rich in Zinc
Water137g
3.7%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
221g Deglet Noor Dates45.4g1.23%
200g Medjool Dates42.6g1.15%
30g Coconut14g0.38%
40g Syrups, maple13g0.35%
72g Golden Raisins10.7g0.29%
198g Pecans6.97g0.19%
8.4g Vanilla Extract4.4g0.12%
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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