Vegan Calorie Counter. Nutrients in Boiled Kidney Beans, Baked Russet Potatoes, Boiled Lentils, Tofu, extra firm, prepared with nigari, Oranges and more.

Your food list

food nameweightkcal

Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari200g166kcal

Boiled Kidney BeansBeans, kidney, all types, mature seeds, cooked, boiled, without salt300g381kcal

Commercial Whole-wheat BreadBread, whole-wheat, commercially prepared150g378kcal

WalnutsNuts, walnuts, english50g327kcal

CarrotsCarrots, raw100g41kcal

Baked Russet PotatoesPotatoes, Russet, flesh and skin, baked300g285kcal

Boiled LentilsLentils, mature seeds, cooked, boiled, without salt250g290kcal

SpinachSpinach, raw50g11.5kcal

OrangesOranges, raw, all commercial varieties200g94kcal

AlmondsNuts, almonds50g290kcal

Total: 1650g2263kcal

Calories

2263

kcal

Fats

grams

Carbs

302

grams

Protein

118

grams

Select RDA Group

Macros Ratio

Protein Fat Carbs

20%

29%

51%

vitamins

Vitamin A1095μg

122%

RAE, retinol activity equivalents

Daily targets for Vitamin AMinμg - Maxμg

Foods contribution to Vitamin A

Amount and nameVitamin ATarget

100g Carrots835μg93%

50g Spinach235μg26%

200g Oranges22μg2.44%

300g Baked Russet Potatoes3μg0.33%

50g Walnuts0.5μg0.056%

Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B12.34mg

195%

Thiamine

Daily targets for Vitamin B1Minmg - Maxmg

Foods contribution to Vitamin B1

Amount and nameVitamin B1Target

150g Commercial Whole-wheat Bread0.59mg49.3%

300g Boiled Kidney Beans0.48mg40%

250g Boiled Lentils0.42mg35.2%

300g Baked Russet Potatoes0.2mg16.8%

200g Oranges0.17mg14.5%

50g Walnuts0.17mg14.2%

50g Almonds0.1mg8.54%

200g Tofu, extra firm, prepared with nigari0.096mg8%

100g Carrots0.066mg5.5%

50g Spinach0.039mg3.25%

Find foods rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B21.72mg

133%

Riboflavin

Daily targets for Vitamin B2Minmg - Maxmg

Foods contribution to Vitamin B2

Amount and nameVitamin B2Target

50g Almonds0.57mg43.8%

150g Commercial Whole-wheat Bread0.25mg19.3%

250g Boiled Lentils0.18mg14%

300g Boiled Kidney Beans0.17mg13.4%

300g Baked Russet Potatoes0.14mg11%

200g Tofu, extra firm, prepared with nigari0.096mg7.4%

50g Spinach0.095mg7.27%

200g Oranges0.08mg6.15%

50g Walnuts0.075mg5.77%

100g Carrots0.058mg4.46%

Find foods rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B320mg

124%

Niacin, nicotinic acid, niacinamide

Daily targets for Vitamin B3Minmg - Maxmg

Foods contribution to Vitamin B3

Amount and nameVitamin B3Target

150g Commercial Whole-wheat Bread6.66mg41.6%

300g Baked Russet Potatoes4.04mg25.3%

250g Boiled Lentils2.65mg16.6%

50g Almonds1.8mg11.3%

300g Boiled Kidney Beans1.73mg11%

100g Carrots0.98mg6.14%

200g Oranges0.56mg3.53%

50g Walnuts0.56mg3.5%

200g Tofu, extra firm, prepared with nigari0.48mg3%

50g Spinach0.36mg2.26%

Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B57.38mg

148%

Pantothenic acid

Daily targets for Vitamin B5Minmg - Maxmg

Foods contribution to Vitamin B5

Amount and nameVitamin B5Target

200g Tofu, extra firm, prepared with nigari1.7mg33.8%

250g Boiled Lentils1.6mg32%

300g Baked Russet Potatoes1.14mg22.8%

150g Commercial Whole-wheat Bread0.97mg19.4%

300g Boiled Kidney Beans0.66mg13.2%

200g Oranges0.5mg10%

50g Walnuts0.29mg5.7%

100g Carrots0.27mg5.46%

50g Almonds0.24mg4.7%

50g Spinach0.033mg0.65%

Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B63.05mg

234%

Pyridoxine

Daily targets for Vitamin B6Minmg - Maxmg

Foods contribution to Vitamin B6

Amount and nameVitamin B6Target

300g Baked Russet Potatoes1.06mg81.7%

250g Boiled Lentils0.45mg34.2%

300g Boiled Kidney Beans0.36mg27.7%

150g Commercial Whole-wheat Bread0.32mg25%

50g Walnuts0.27mg20.7%

200g Tofu, extra firm, prepared with nigari0.17mg12.8%

100g Carrots0.14mg10.6%

200g Oranges0.12mg9.23%

50g Spinach0.098mg7.5%

50g Almonds0.069mg5.27%

Find foods rich in Vitamin B6

Vitamin B741.5μg

138%

Biotin

Daily targets for Vitamin B7Minμg - Maxμg

Foods contribution to Vitamin B7

Amount and nameVitamin B7Target

50g Almonds28.5μg95%

50g Walnuts8.65μg29%

100g Carrots2.22μg7.4%

50g Spinach2.13μg7.1%

Find foods rich in Vitamin B7

Vitamin B91249μg

312%

Folates and Folic Acid

Daily targets for Vitamin B9Minμg - Maxμg

Foods contribution to Vitamin B9

Amount and nameVitamin B9Target

250g Boiled Lentils453μg113%

300g Boiled Kidney Beans390μg98%

50g Spinach97μg24.3%

300g Baked Russet Potatoes78μg19.5%

150g Commercial Whole-wheat Bread63μg15.8%

200g Oranges60μg15%

50g Walnuts49μg12.3%

50g Almonds22μg5.5%

100g Carrots19μg4.75%

200g Tofu, extra firm, prepared with nigari18μg4.5%

Find foods rich in Vitamin B9

Vitamin B120μg

Cobalamin

Daily targets for Vitamin B12Minμg - Maxμg

Foods contribution to Vitamin B12

Amount and nameVitamin B12Target

Find foods rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C159mg

177%

Ascorbic acid

Daily targets for Vitamin CMinmg - Maxmg

Foods contribution to Vitamin C

Amount and nameVitamin CTarget

200g Oranges106mg118%

300g Baked Russet Potatoes25mg27.7%

50g Spinach14mg15.6%

100g Carrots5.9mg6.56%

250g Boiled Lentils3.75mg4.17%

300g Boiled Kidney Beans3.6mg4%

50g Walnuts0.65mg0.72%

Find foods rich in Vitamin C

Vitamin D0IU

Calciferol, cholecalciferol, ergocalciferol

Daily targets for Vitamin DMinIU - MaxIU

Foods contribution to Vitamin D

Amount and nameVitamin DTarget

Find foods rich in Vitamin D Buy Vegan Vitamin D

Vitamin E19.8mg

132%

Tocopherols and Tocotrienols

Daily targets for Vitamin EMinmg - Maxmg

Foods contribution to Vitamin E

Amount and nameVitamin ETarget

50g Almonds13mg85.4%

150g Commercial Whole-wheat Bread4mg26.6%

50g Spinach1mg6.77%

100g Carrots0.66mg4.4%

200g Oranges0.36mg2.4%

50g Walnuts0.35mg2.33%

250g Boiled Lentils0.28mg1.83%

300g Baked Russet Potatoes0.21mg1.4%

300g Boiled Kidney Beans0.09mg0.6%

200g Tofu, extra firm, prepared with nigari0.02mg0.13%

Find foods rich in Vitamin E

Vitamin K309μg

257%

Phytomenadione or phylloquinone

Daily targets for Vitamin KMinμg - Maxμg

Foods contribution to Vitamin K

Amount and nameVitamin KTarget

50g Spinach241μg201%

300g Boiled Kidney Beans25μg21%

100g Carrots13μg11%

150g Commercial Whole-wheat Bread11.7μg9.75%

300g Baked Russet Potatoes6μg5%

200g Tofu, extra firm, prepared with nigari5.6μg4.67%

250g Boiled Lentils4.25μg3.54%

50g Walnuts1.35μg1.13%

Find foods rich in Vitamin K

macro

Energy2263kcal

78%

Daily targets for EnergyMinkcal - Maxkcal

Foods contribution to Energy

Amount and nameEnergyTarget

300g Boiled Kidney Beans381kcal13%

150g Commercial Whole-wheat Bread378kcal13%

50g Walnuts327kcal11.3%

250g Boiled Lentils290kcal10%

50g Almonds290kcal10%

300g Baked Russet Potatoes285kcal9.83%

200g Tofu, extra firm, prepared with nigari166kcal5.72%

200g Oranges94kcal3.24%

100g Carrots41kcal1.4%

50g Spinach11.5kcal0.4%

Find foods rich in Energy

Fat77g

79.2%

Daily targets for FatMing - Maxg

Foods contribution to Fat

Amount and nameFatTarget

50g Walnuts32.6g33.6%

50g Almonds25g25.7%

200g Tofu, extra firm, prepared with nigari10.5g11%

150g Commercial Whole-wheat Bread5.25g5.4%

300g Boiled Kidney Beans1.5g1.55%

250g Boiled Lentils0.95g0.98%

300g Baked Russet Potatoes0.39g0.4%

200g Oranges0.24g0.25%

100g Carrots0.24g0.25%

50g Spinach0.2g0.2%

Find foods rich in Fat

Saturated Fat8.43g

26.3%

Daily targets for Saturated FatMing - Maxg

Foods contribution to Saturated Fat

Amount and nameSaturated FatTarget

50g Walnuts3.06g9.57%

50g Almonds1.9g5.94%

200g Tofu, extra firm, prepared with nigari1.84g5.74%

150g Commercial Whole-wheat Bread1.1g3.4%

300g Boiled Kidney Beans0.22g0.68%

250g Boiled Lentils0.13g0.41%

300g Baked Russet Potatoes0.096g0.3%

100g Carrots0.032g0.1%

50g Spinach0.032g0.098%

200g Oranges0.03g0.094%

Find foods rich in Saturated Fat

Omega 36g

375%

Daily targets for Omega 3Ming - Maxg

Foods contribution to Omega 3

Amount and nameOmega 3Target

50g Walnuts4.54g284%

200g Tofu, extra firm, prepared with nigari0.52g32.6%

300g Boiled Kidney Beans0.51g32%

150g Commercial Whole-wheat Bread0.21g13%

250g Boiled Lentils0.093g5.8%

50g Spinach0.069g4.3%

300g Baked Russet Potatoes0.039g2.44%

200g Oranges0.014g0.88%

100g Carrots0.002g0.13%

50g Almonds0.002g0.094%

Find foods rich in Omega 3

Omega 633g

195%

Daily targets for Omega 6Ming - Maxg

Foods contribution to Omega 6

Amount and nameOmega 6Target

50g Walnuts19g112%

50g Almonds6.16g36.2%

200g Tofu, extra firm, prepared with nigari4.77g28%

150g Commercial Whole-wheat Bread2.17g12.8%

250g Boiled Lentils0.34g2%

300g Boiled Kidney Beans0.32g1.9%

300g Baked Russet Potatoes0.12g0.72%

100g Carrots0.1g0.59%

200g Oranges0.036g0.21%

50g Spinach0.013g0.076%

Find foods rich in Omega 6

Cholesterol0mg

Daily targets for CholesterolMinmg - Maxmg

Foods contribution to Cholesterol

Amount and nameCholesterolTarget

Find foods rich in Cholesterol

Carbohydrate302g

232%

Daily targets for CarbohydrateMing - Maxg

Foods contribution to Carbohydrate

Amount and nameCarbohydrateTarget

300g Boiled Kidney Beans68.4g52.6%

300g Baked Russet Potatoes64.3g49.5%

150g Commercial Whole-wheat Bread64g49.3%

250g Boiled Lentils50.3g38.7%

200g Oranges23.5g18%

50g Almonds10.8g8.3%

100g Carrots9.6g7.37%

50g Walnuts6.86g5.27%

200g Tofu, extra firm, prepared with nigari2.36g1.8%

50g Spinach1.8g1.4%

Find foods rich in Carbohydrate

Sugars43.8g

60.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Daily targets for SugarsMing - Maxg

Foods contribution to Sugars

Amount and nameSugarsTarget

200g Oranges18.7g25.8%

150g Commercial Whole-wheat Bread6.5g8.98%

100g Carrots4.74g6.54%

250g Boiled Lentils4.5g6.2%

300g Baked Russet Potatoes3.24g4.47%

50g Almonds2.18g3%

200g Tofu, extra firm, prepared with nigari1.42g1.96%

50g Walnuts1.3g1.8%

300g Boiled Kidney Beans0.96g1.32%

50g Spinach0.21g0.29%

Find foods rich in Sugars

Fructose5g

6.9%

≤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]

Daily targets for FructoseMing - Maxg

Foods contribution to Fructose

Amount and nameFructoseTarget

150g Commercial Whole-wheat Bread3.3g4.57%

300g Baked Russet Potatoes0.96g1.32%

100g Carrots0.55g0.76%

50g Spinach0.075g0.1%

50g Almonds0.055g0.076%

50g Walnuts0.045g0.062%

Find foods rich in Fructose

Glucose3.5g

Daily targets for GlucoseMing - Maxg

Foods contribution to Glucose

Amount and nameGlucoseTarget

Find foods rich in Glucose

Sucrose8.03g

Daily targets for SucroseMing - Maxg

Foods contribution to Sucrose

Amount and nameSucroseTarget

Find foods rich in Sucrose

Fiber75g

198%

Daily targets for FiberMing - Maxg

Foods contribution to Fiber

Amount and nameFiberTarget

250g Boiled Lentils19.8g52%

300g Boiled Kidney Beans19g50.5%

150g Commercial Whole-wheat Bread9g23.7%

300g Baked Russet Potatoes6.9g18%

50g Almonds6.25g16.4%

200g Oranges4.8g12.6%

50g Walnuts3.35g8.8%

100g Carrots2.8g7.37%

200g Tofu, extra firm, prepared with nigari2g5.26%

50g Spinach1.1g2.9%

Find foods rich in Fiber

Protein118g

210%

Daily targets for ProteinMing - Maxg

Foods contribution to Protein

Amount and nameProteinTarget

300g Boiled Kidney Beans26g46.4%

250g Boiled Lentils22.6g40.3%

200g Tofu, extra firm, prepared with nigari20g35.6%

150g Commercial Whole-wheat Bread18.7g33.3%

50g Almonds10.6g19%

300g Baked Russet Potatoes7.9g14%

50g Walnuts7.6g13.6%

200g Oranges1.88g3.36%

50g Spinach1.43g2.55%

100g Carrots0.93g1.66%

Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium1358mg

136%

Daily targets for CalciumMinmg - Maxmg

Foods contribution to Calcium

Amount and nameCalciumTarget

200g Tofu, extra firm, prepared with nigari564mg56.4%

150g Commercial Whole-wheat Bread242mg24%

50g Almonds135mg13.5%

300g Boiled Kidney Beans105mg10.5%

200g Oranges80mg8%

300g Baked Russet Potatoes54mg5.4%

50g Spinach49.5mg4.95%

50g Walnuts49mg4.9%

250g Boiled Lentils47.5mg4.75%

100g Carrots33mg3.3%

Find foods rich in Calcium

Copper3.85mg

427%

Daily targets for CopperMinmg - Maxmg

Foods contribution to Copper

Amount and nameCopperTarget

50g Walnuts0.79mg88%

300g Boiled Kidney Beans0.65mg72%

250g Boiled Lentils0.63mg69.7%

50g Almonds0.52mg57.3%

200g Tofu, extra firm, prepared with nigari0.4mg44.4%

150g Commercial Whole-wheat Bread0.34mg38%

300g Baked Russet Potatoes0.32mg35.7%

200g Oranges0.09mg10%

50g Spinach0.065mg7.22%

100g Carrots0.045mg5%

Find foods rich in Copper

Fluoride139μg

3.47%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Daily targets for FluorideMinμg - Maxμg

Foods contribution to Fluoride

Amount and nameFluorideTarget

300g Baked Russet Potatoes136μg3.4%

100g Carrots3.2μg0.08%

Find foods rich in Fluoride

Iron31mg

389%

Daily targets for IronMinmg - Maxmg

Foods contribution to Iron

Amount and nameIronTarget

250g Boiled Lentils8.33mg104%

300g Boiled Kidney Beans6.66mg83.3%

200g Tofu, extra firm, prepared with nigari4.1mg51%

150g Commercial Whole-wheat Bread3.7mg46.3%

300g Baked Russet Potatoes3.2mg40%

50g Almonds1.86mg23%

50g Walnuts1.46mg18%

50g Spinach1.36mg17%

100g Carrots0.3mg3.75%

200g Oranges0.2mg2.5%

Find foods rich in Iron

Magnesium774mg

184%

Daily targets for MagnesiumMinmg - Maxmg

Foods contribution to Magnesium

Amount and nameMagnesiumTarget

50g Almonds135mg32%

300g Boiled Kidney Beans126mg30%

150g Commercial Whole-wheat Bread113mg26.8%

300g Baked Russet Potatoes90mg21.4%

250g Boiled Lentils90mg21.4%

50g Walnuts79mg19%

200g Tofu, extra firm, prepared with nigari70mg16.7%

50g Spinach39.5mg9.4%

200g Oranges20mg4.76%

100g Carrots12mg2.86%

Find foods rich in Magnesium

Manganese11.2mg

489%

Daily targets for ManganeseMinmg - Maxmg

Foods contribution to Manganese

Amount and nameManganeseTarget

150g Commercial Whole-wheat Bread3.26mg142%

50g Walnuts1.7mg74.2%

200g Tofu, extra firm, prepared with nigari1.33mg58%

300g Boiled Kidney Beans1.3mg56%

250g Boiled Lentils1.24mg53.7%

50g Almonds1.1mg47.4%

300g Baked Russet Potatoes0.68mg29.7%

50g Spinach0.45mg19.5%

100g Carrots0.14mg6.2%

200g Oranges0.05mg2.17%

Find foods rich in Manganese

Molybdenum33μg

73.7%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Daily targets for MolybdenumMinμg - Maxμg

Foods contribution to Molybdenum

Amount and nameMolybdenumTarget

50g Almonds22.7μg50.3%

50g Walnuts10.5μg23.3%

Find foods rich in Molybdenum

Phosphorus2118mg

303%

Daily targets for PhosphorusMinmg - Maxmg

Foods contribution to Phosphorus

Amount and namePhosphorusTarget

250g Boiled Lentils450mg64.3%

300g Boiled Kidney Beans414mg59%

150g Commercial Whole-wheat Bread318mg45.4%

50g Almonds241mg34.4%

200g Tofu, extra firm, prepared with nigari222mg31.7%

300g Baked Russet Potatoes213mg30.4%

50g Walnuts173mg24.7%

100g Carrots35mg5%

200g Oranges28mg4%

50g Spinach24.5mg3.5%

Find foods rich in Phosphorus

Potassium5977mg

176%

Daily targets for PotassiumMinmg - Maxmg

Foods contribution to Potassium

Amount and namePotassiumTarget

300g Baked Russet Potatoes1650mg48.5%

300g Boiled Kidney Beans1215mg35.7%

250g Boiled Lentils923mg27%

150g Commercial Whole-wheat Bread381mg11.2%

50g Almonds367mg10.8%

200g Oranges362mg10.6%

100g Carrots320mg9.4%

50g Spinach279mg8.2%

200g Tofu, extra firm, prepared with nigari260mg7.65%

50g Walnuts221mg6.5%

Find foods rich in Potassium

Selenium82.5μg

150%

Daily targets for SeleniumMinμg - Maxμg

Foods contribution to Selenium

Amount and nameSeleniumTarget

150g Commercial Whole-wheat Bread38.6μg70%

200g Tofu, extra firm, prepared with nigari26μg47.3%

250g Boiled Lentils7μg12.7%

300g Boiled Kidney Beans3.3μg6%

50g Walnuts2.45μg4.45%

50g Almonds2.05μg3.73%

300g Baked Russet Potatoes1.5μg2.73%

200g Oranges1μg1.8%

50g Spinach0.5μg0.91%

100g Carrots0.1μg0.18%

Find foods rich in Selenium

Sodium851mg

56.7%

Daily targets for SodiumMinmg - Maxmg

Foods contribution to Sodium

Amount and nameSodiumTarget

150g Commercial Whole-wheat Bread683mg45.5%

100g Carrots69mg4.6%

300g Baked Russet Potatoes42mg2.8%

50g Spinach39.5mg2.63%

200g Tofu, extra firm, prepared with nigari8mg0.53%

250g Boiled Lentils5mg0.33%

300g Boiled Kidney Beans3mg0.2%

50g Walnuts1mg0.067%

50g Almonds0.5mg0.033%

Find foods rich in Sodium

Zinc15.8mg

143%

Daily targets for ZincMinmg - Maxmg

Foods contribution to Zinc

Amount and nameZincTarget

250g Boiled Lentils3.18mg29%

300g Boiled Kidney Beans3mg27.3%

150g Commercial Whole-wheat Bread2.66mg24%

200g Tofu, extra firm, prepared with nigari2.14mg19.5%

50g Almonds1.56mg14%

50g Walnuts1.55mg14%

300g Baked Russet Potatoes1.05mg9.55%

50g Spinach0.27mg2.4%

100g Carrots0.24mg2.2%

200g Oranges0.14mg1.27%

Find foods rich in Zinc

Water1133g

30.6%

Daily targets for WaterMing - Maxg

Foods contribution to Water

Amount and nameWaterTarget

300g Baked Russet Potatoes223g6.04%

300g Boiled Kidney Beans201g5.43%

250g Boiled Lentils174g4.7%

200g Oranges174g4.7%

200g Tofu, extra firm, prepared with nigari165g4.45%

100g Carrots88.3g2.4%

150g Commercial Whole-wheat Bread58.5g1.6%

50g Spinach45.7g1.24%

50g Almonds2.2g0.06%

50g Walnuts2.04g0.055%

Find foods rich in Water

Vegan Nutrition Tracker

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