Vegan Nutrition Tracker

Plant Nutrients DB
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Food Title

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: 771.95g3001kcal

Macros Ratio

ProteinsFatsCarbs
4%
46%
50%

Vitamins

RDA for Men 19-30 years
Vitamin A20 μg
2.24%
Minμg - Maxμg
200g Medjool Dates14 μg1.56%198g Pecans5.94 μg0.66%
Thiamine1.58 mg
131%
Minmg - Maxmg
198g Pecans1.3 mg109%221g Deglet Noor Dates0.11 mg9.58%200g Medjool Dates0.1 mg8.33%40g Syrups, maple0.03 mg2.2%30g Coconut0.02 mg1.65%72g Golden Raisins0.01 mg0.48%
Vitamin B21.2 mg
91%
Minmg - Maxmg
40g Syrups, maple0.51 mg39%198g Pecans0.26 mg20%221g Deglet Noor Dates0.15 mg11%72g Golden Raisins0.14 mg10.6%200g Medjool Dates0.12 mg9.23%8.4g Vanilla Extract0.01 mg0.61%30g Coconut0.01 mg0.46%
Vitamin B39.42 mg
59%
Minmg - Maxmg
200g Medjool Dates3.22 mg20%221g Deglet Noor Dates2.8 mg17.6%198g Pecans2.3 mg14%72g Golden Raisins0.82 mg5.14%30g Coconut0.16 mg1%8.4g Vanilla Extract0.04 mg0.22%40g Syrups, maple0.03 mg0.2%1.3g Ground Cinnamon0.02 mg0.11%
Vitamin B61.53 mg
118%
Minmg - Maxmg
200g Medjool Dates0.5 mg38%198g Pecans0.42 mg32%221g Deglet Noor Dates0.36 mg28%72g Golden Raisins0.23 mg18%30g Coconut0.02 mg1.25%8.4g Vanilla Extract0 mg0.17%1.3g Ground Cinnamon0 mg0.16%
Vitamin B120 μg
0%
Minμg - Maxμg
Vitamin C6.5 mg
7.23%
Minmg - Maxmg
72g Golden Raisins2.3 mg2.56%198g Pecans2.18 mg2.42%30g Coconut0.99 mg1.1%221g Deglet Noor Dates0.88 mg0.98%0.5g Cardamom0.11 mg0.12%
Vitamin D0 IU
0%
MinIU - MaxIU
Vitamin E3.07 mg
20%
Minmg - Maxmg
198g Pecans2.77 mg18%221g Deglet Noor Dates0.11 mg0.74%72g Golden Raisins0.09 mg0.58%30g Coconut0.07 mg0.48%1.3g Ground Cinnamon0.03 mg0.2%
Vitamin K21 μg
17.7%
Minμg - Maxμg
198g Pecans6.93 μg5.78%221g Deglet Noor Dates5.97 μg4.97%200g Medjool Dates5.4 μg4.5%72g Golden Raisins2.52 μg2.1%1.3g Ground Cinnamon0.41 μg0.34%
Folate126 μg
31%
Minμg - Maxμg
198g Pecans43.6 μg11%221g Deglet Noor Dates42 μg10%200g Medjool Dates30 μg7.5%30g Coconut7.8 μg1.95%72g Golden Raisins2.16 μg0.54%

Minerals

RDA for Men 19-30 years
Calcium460 mg
46%
Minmg - Maxmg
198g Pecans139 mg14%200g Medjool Dates128 mg13%221g Deglet Noor Dates86 mg8.6%72g Golden Raisins46 mg4.6%40g Syrups, maple40.8 mg4.08%1.3g Ground Cinnamon13 mg1.3%30g Coconut4.2 mg0.42%0.5g Cardamom1.9 mg0.19%
Copper3.87 mg
430%
Minmg - Maxmg
198g Pecans2.38 mg264%200g Medjool Dates0.72 mg80%221g Deglet Noor Dates0.46 mg50.6%72g Golden Raisins0.16 mg18%30g Coconut0.13 mg14.5%40g Syrups, maple0.01 mg0.8%8.4g Vanilla Extract0.01 mg0.67%1.3g Ground Cinnamon0 mg0.49%0.5g Cardamom0 mg0.21%
Iron10.7 mg
134%
Minmg - Maxmg
198g Pecans5 mg62.6%221g Deglet Noor Dates2.25 mg28%200g Medjool Dates1.8 mg22.5%30g Coconut0.73 mg9.1%72g Golden Raisins0.71 mg8.8%1.3g Ground Cinnamon0.11 mg1.35%0.5g Cardamom0.07 mg0.87%40g Syrups, maple0.04 mg0.55%8.4g Vanilla Extract0.01 mg0.13%
Magnesium489 mg
122%
Minmg - Maxmg
198g Pecans240 mg60%200g Medjool Dates108 mg27%221g Deglet Noor Dates95 mg23.8%72g Golden Raisins25 mg6.3%30g Coconut9.6 mg2.4%40g Syrups, maple8.4 mg2.1%0.5g Cardamom1.15 mg0.29%8.4g Vanilla Extract1 mg0.25%1.3g Ground Cinnamon0.78 mg0.2%
Manganese12 mg
532%
Minmg - Maxmg
198g Pecans8.9 mg387%40g Syrups, maple1.16 mg50.6%200g Medjool Dates0.59 mg25.7%221g Deglet Noor Dates0.58 mg25%30g Coconut0.45 mg19.6%1.3g Ground Cinnamon0.23 mg9.87%72g Golden Raisins0.16 mg7.07%0.5g Cardamom0.14 mg6.1%8.4g Vanilla Extract0.02 mg0.84%
Phosphorus919 mg
131%
Minmg - Maxmg
198g Pecans548 mg78%221g Deglet Noor Dates137 mg19.6%200g Medjool Dates124 mg17.7%72g Golden Raisins72.7 mg10%30g Coconut34 mg4.84%0.5g Cardamom0.89 mg0.13%1.3g Ground Cinnamon0.83 mg0.12%40g Syrups, maple0.8 mg0.11%
Potassium4406 mg
130%
Minmg - Maxmg
221g Deglet Noor Dates1450 mg42.6%200g Medjool Dates1392 mg41%198g Pecans812 mg24%72g Golden Raisins537 mg15.8%30g Coconut107 mg3.14%40g Syrups, maple84.8 mg2.5%8.4g Vanilla Extract12 mg0.37%1.3g Ground Cinnamon5.6 mg0.16%0.5g Cardamom5.6 mg0.16%
Selenium18 μg
32.7%
Minμg - Maxμg
198g Pecans7.52 μg13.7%221g Deglet Noor Dates6.63 μg12%30g Coconut3.03 μg5.5%72g Golden Raisins0.5 μg0.92%40g Syrups, maple0.24 μg0.44%
Sodium326 mg
21.7%
Minmg - Maxmg
0.75g Salt291 mg19%72g Golden Raisins17 mg1.15%30g Coconut6 mg0.4%40g Syrups, maple4.8 mg0.32%221g Deglet Noor Dates4.4 mg0.29%200g Medjool Dates2 mg0.13%
Zinc11.7 mg
107%
Minmg - Maxmg
198g Pecans8.97 mg81.5%200g Medjool Dates0.88 mg8%221g Deglet Noor Dates0.64 mg5.83%40g Syrups, maple0.59 mg5.35%30g Coconut0.33 mg3%72g Golden Raisins0.27 mg2.42%0.5g Cardamom0.04 mg0.34%1.3g Ground Cinnamon0.02 mg0.22%

Macros

RDA for Men 19-30 years
Energy3001 kcal
103%
Minkcal - Maxkcal
198g Pecans1368 kcal47%221g Deglet Noor Dates623 kcal21%200g Medjool Dates554 kcal19%72g Golden Raisins217 kcal7.47%30g Coconut106 kcal3.66%40g Syrups, maple104 kcal3.6%8.4g Vanilla Extract24 kcal0.83%1.3g Ground Cinnamon3.2 kcal0.11%
Fat154 g
159%
Ming - Maxg
198g Pecans143 g147%30g Coconut10 g10%221g Deglet Noor Dates0.86 g0.89%200g Medjool Dates0.3 g0.31%72g Golden Raisins0.14 g0.15%
Protein30.7 g
54.8%
Ming - Maxg
198g Pecans18 g32%221g Deglet Noor Dates5.4 g9.67%200g Medjool Dates3.62 g6.46%72g Golden Raisins2.36 g4.2%30g Coconut1 g1.8%
Carbohydrate435 g
334%
Ming - Maxg
221g Deglet Noor Dates166 g128%200g Medjool Dates150 g115%72g Golden Raisins57.6 g44%198g Pecans27 g21%40g Syrups, maple27 g20.6%30g Coconut4.57 g3.5%8.4g Vanilla Extract1.06 g0.82%1.3g Ground Cinnamon1.05 g0.81%0.5g Cardamom0.34 g0.26%
Sugars355 g
490%
Ming - Maxg
221g Deglet Noor Dates140 g193%200g Medjool Dates133 g183%72g Golden Raisins47 g65%40g Syrups, maple24 g33%198g Pecans7.86 g11%30g Coconut1.87 g2.58%8.4g Vanilla Extract1.06 g1.47%
Fiber56 g
147%
Ming - Maxg
198g Pecans19 g50%221g Deglet Noor Dates17.7 g46.5%200g Medjool Dates13 g35%30g Coconut2.7 g7.1%72g Golden Raisins2.38 g6.25%1.3g Ground Cinnamon0.69 g1.8%0.5g Cardamom0.14 g0.37%
Cholesterol0 mg
0%
Minmg - Maxmg
Saturated Fat21 g
66%
Ming - Maxg
198g Pecans12 g38%30g Coconut8.9 g28%221g Deglet Noor Dates0.07 g0.22%72g Golden Raisins0.05 g0.15%
Omega 31.97 g
123%
Ming - Maxg
198g Pecans1.95 g122%72g Golden Raisins0.01 g0.86%221g Deglet Noor Dates0.01 g0.41%
Omega 641 g
241%
Ming - Maxg
198g Pecans41 g240%30g Coconut0.11 g0.65%221g Deglet Noor Dates0.04 g0.21%72g Golden Raisins0.03 g0.16%
Water137 g
3.7%
Ming - Maxg
221g Deglet Noor Dates45 g1.23%200g Medjool Dates42.6 g1.15%30g Coconut14 g0.38%40g Syrups, maple13 g0.35%72g Golden Raisins10.7 g0.29%198g Pecans6.97 g0.19%8.4g Vanilla Extract4.4 g0.12%