Nutrient data for each ingredient comes from the USDA nutrient database. We have totaled and average all major ingredients used in the recipes.
All stats below are normalized to 600 calories.
The ingredients listed on the right are from the original recipe hence their caloric total will differ from 600 calories.
If your wondering how we generated this list or want to look up some stats of your own,
your welcome to use our
Nutrient based Recipe Finder
Pumpkin Pie Overnight Oats
Calcium
239%
of DRI per 600 calories
Main Ingredients:
Protein
253g
Pumpkin
344g
Oats
707g
Almond milk
680g
Spices
9g
Cholesterol
Caloric Density 3.01
Protein 35.95
Carbs 92.72
Fiber 13.88
Sugar 30.3
Total Fat 14.55
Monounsaturated 7.7
Polyunsatured 4.92
Saturated Fat 2.64
Calcium 239% 1195
Copper 122% 1.22
Iron 181% 10.8
Magnesium 61% 214
Phosphorus 121% 703
Potassium 64% 2239
Sodium 49% 738
Zinc 57% 5.39
Manganese 156% 3.58
Selenium 3% 1.45
Vitamin A 236% 1472
Vitamin B1
Vitamin B2
Vitamin B3 27.7% 3.32
Vitamin B5 38.6% 1.93
Vitamin B6 31%
Vitamin B12 0%
Vitamin C 49% 36
Vitamin E 42% 5.07
Vitamin K 16% 13
Choline 18% 75.3
Chocolate Avocado Smoothie Vegan Gluten Free
Calcium
224%
of DRI per 600 calories
Main Ingredients:
Avocados
431g
Bananas
650g
Almond milk
668g
Agave
76g
Cocoa
171g
Cholesterol
Caloric Density 3
Protein 9.41
Carbs 101.04
Fiber 17.63
Sugar 63.84
Total Fat 22.51
Monounsaturated 14.39
Polyunsatured 4.68
Saturated Fat 3.91
Calcium 224% 1119
Copper 38%
Iron 50% 3
Magnesium 45% 156
Phosphorus 34% 197
Potassium 54% 1882
Sodium 38% 573
Zinc 22% 2.04
Manganese
Selenium 7% 3.2
Vitamin A 2% 13
Vitamin B1
Vitamin B2
Vitamin B3 24.8% 2.97
Vitamin B5 39.6% 1.98
Vitamin B6 95% 1.04
Vitamin B12 2%
Vitamin C 36% 27
Vitamin E 17% 1.98
Vitamin K 24% 19
Choline 9% 39.09
Healthy Sweet Potato Pancakes
Calcium
193%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegetarian, Dairy Free, Gluten Free, Refined Sugar Free
www.jaroflemons.com Recipe
Main Ingredients:
Sweet potato
245g
Egg
277g
Coconut oil
32g
Almond milk
562g
Maple syrups
198g
Cider vinegar
74g
Flour
594g
Cinnamon
17g
Cholesterol 246
Caloric Density 3
Protein 19.82
Carbs 101.48
Fiber 14.07
Sugar 42.75
Total Fat 16.05
Monounsaturated 7.82
Polyunsatured 3.98
Saturated Fat 4.51
Calcium 193% 965
Copper 42%
Iron 87% 5.2
Magnesium 44% 155
Phosphorus 67% 391
Potassium 33% 1166
Sodium 37% 553
Zinc 48% 4.54
Manganese 161% 3.7
Selenium 125% 56.44
Vitamin A 110% 689
Vitamin B1
Vitamin B2
Vitamin B3 32.6% 3.91
Vitamin B5 41.4% 2.07
Vitamin B6 41%
Vitamin B12 38%
Vitamin C 3% 2
Vitamin E 11% 1.28
Vitamin K 4% 4
Choline 41% 173.59
Apple Cinnamon Overnight Oats
Calcium
184%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten-Free, Refined Sugar Free
www.jaroflemons.com Recipe
Main Ingredients:
Oats
387g
Cinnamon
14g
Maple syrups
99g
Almond milk
561g
Apples
903g
Cholesterol
Caloric Density 3.05
Protein 10.32
Carbs 127.01
Fiber 20.56
Sugar 83.74
Total Fat 11.01
Monounsaturated 6.08
Polyunsatured 3.75
Saturated Fat 2.05
Calcium 184% 921
Copper 35%
Iron 57% 3.4
Magnesium 37% 129
Phosphorus 46% 269
Potassium 35% 1231
Sodium 28% 425
Zinc 30% 2.86
Manganese 110% 2.53
Selenium
Vitamin A 3% 16
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6 23%
Vitamin B12 0%
Vitamin C 32% 24
Vitamin E 11% 1.32
Vitamin K 15% 12
Choline 4% 16.18
BEST Lemon Balsamic Lentil Salad
Calcium
162%
of DRI per 600 calories
Main Ingredients:
Lentils
197g
Lemons
202g
Olive oil
140g
Balsamic vinegar
41g
Agave
67g
Spinach
311g
Red peppers
285g
Cucumber
778g
Cholesterol
Caloric Density 2.97
Protein 32.94
Carbs 126.6
Fiber 30.96
Sugar 49.58
Total Fat 10.86
Monounsaturated 4.68
Polyunsatured 3.17
Saturated Fat 2.68
Calcium 162% 809
Copper 151% 1.51
Iron 337% 20.2
Magnesium 171% 600
Phosphorus 134% 777
Potassium 161% 5620
Sodium 25% 377
Zinc 74% 6.97
Manganese 242% 5.56
Selenium 23% 10.21
Vitamin A 387% 2420
Vitamin B1 110% 1.1
Vitamin B2 149.1% 1.64
Vitamin B3 66.9% 8.03
Vitamin B5 118% 5.9
Vitamin B6 228% 2.5
Vitamin B12 0%
Vitamin C 841% 630
Vitamin E 118% 14.12
Vitamin K 2791% 2233
Choline 46% 194.84
Vegan Turmeric Ginger Dressing
Calcium
150%
of DRI per 600 calories
Main Ingredients:
Olive oil
1033g
Cider vinegar
387g
Agave
697g
Turmeric
103g
Ginger
25g
Cholesterol
Caloric Density 2.67
Protein 4.1
Carbs 63.97
Fiber 21.19
Sugar 34.22
Total Fat 38.29
Monounsaturated 26.89
Polyunsatured 5.08
Saturated Fat 6.4
Calcium 150% 751
Copper 29%
Iron 211% 12.7
Magnesium 29% 100
Phosphorus 11% 66
Potassium 17% 578
Sodium 2% 31
Zinc 13% 1.27
Manganese 113% 2.61
Selenium 6% 2.56
Vitamin A 2% 10
Vitamin B1
Vitamin B2
Vitamin B3 10.4% 1.25
Vitamin B5
Vitamin B6 41%
Vitamin B12 0%
Vitamin C 6% 5
Vitamin E 56% 6.77
Vitamin K 39% 31
Choline 5% 23.14
Roasted Beets Sweet Potato Salad
Calcium
147%
of DRI per 600 calories
Main Ingredients:
Beets
1014g
Quinoa
350g
Spinach
371g
Goat cheese
115g
Flaxseeds
41g
Olive oil
53g
Agave
53g
Cholesterol 8
Caloric Density 3
Protein 33.15
Carbs 109.21
Fiber 35.36
Sugar 53.57
Total Fat 11.38
Monounsaturated 3.86
Polyunsatured 4.09
Saturated Fat 3.92
Calcium 147% 735
Copper 142% 1.42
Iron 347% 20.8
Magnesium 177% 619
Phosphorus 125% 723
Potassium 148% 5192
Sodium 64% 965
Zinc 66% 6.18
Manganese 320% 7.35
Selenium 29% 13.26
Vitamin A 372% 2323
Vitamin B1
Vitamin B2 127.3% 1.4
Vitamin B3 54.8% 6.58
Vitamin B5 33.8% 1.69
Vitamin B6 144% 1.58
Vitamin B12 0%
Vitamin C 228% 171
Vitamin E 93% 11.14
Vitamin K 2926% 2341
Choline 36% 153.65
Maple Cinnamon Pecan Overnight Oats
Calcium
135%
of DRI per 600 calories
Main Ingredients:
Oats
640g
Cinnamon
49g
Whole milk
985g
Maple syrups
164g
Pecans
98g
Cholesterol 49
Caloric Density 3.1
Protein 25.9
Carbs 79.1
Fiber 10.57
Sugar 41.92
Total Fat 23.65
Monounsaturated 7.86
Polyunsatured 4.17
Saturated Fat 11.09
Calcium 135% 677
Copper 46%
Iron 58% 3.5
Magnesium 43% 150
Phosphorus 125% 724
Potassium 29% 1016
Sodium 13% 201
Zinc 56% 5.29
Manganese 206% 4.74
Selenium 42% 18.77
Vitamin A 22% 139
Vitamin B1
Vitamin B2
Vitamin B3 9.7% 1.16
Vitamin B5 50.4% 2.52
Vitamin B6 23%
Vitamin B12 108% 2.17
Vitamin C 0%
Vitamin E 9% 1.07
Vitamin K 4% 3
Choline 17% 72.01
COMPARE FOODS
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini vs
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini