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
Easy Gingerbread French Toast Bake
Calcium
133%
of DRI per 600 calories
Main Ingredients:
Whole grain bread
381g
Egg
533g
Lowfat milk
585g
Maple syrups
168g
Butter
88g
Maple syrups
127g
Cinnamon
4g
Nutmeg
3g
Ginger
6g
Cholesterol 496
Caloric Density 3.16
Protein 35.41
Carbs 71.98
Fiber 4.81
Sugar 31.17
Total Fat 21.58
Monounsaturated 7.67
Polyunsatured 3.66
Saturated Fat 9.58
Calcium 133% 663
Copper 32%
Iron 68% 4.1
Magnesium 33% 115
Phosphorus 125% 723
Potassium 29% 1017
Sodium 38% 576
Zinc 59% 5.54
Manganese 121% 2.78
Selenium 132% 59.54
Vitamin A 65% 406
Vitamin B1
Vitamin B2 118.2% 1.3
Vitamin B3 18.9% 2.27
Vitamin B5 62.8% 3.14
Vitamin B6 43%
Vitamin B12 151% 3.02
Vitamin C 6% 5
Vitamin E 13% 1.52
Vitamin K 2% 1
Choline 69% 294.54
Red Lentil Spinach Soup Ready in 30 minutes!
Calcium
126%
of DRI per 600 calories
This Red Lentil Spinach Soup is incredibly easy, fast and delicious! It is perfect year round, but especially in the cooler months. You only need a ha...
thevegan8.com Recipe
Main Ingredients:
Lentils
1155g
Onions
471g
Garlic powder
5g
Paprika
5g
Water
4423g
Salt
11g
Spinach
353g
Cholesterol
Caloric Density
Protein 47.69
Carbs 124.38
Fiber 17.59
Sugar 18.25
Total Fat 5.07
Monounsaturated
Polyunsatured 2.62
Saturated Fat
Calcium 126% 629
Copper 190% 1.9
Iron 401% 24.1
Magnesium 151% 530
Phosphorus 155% 902
Potassium 119% 4176
Sodium 74% 1108
Zinc 86% 8.05
Manganese 273% 6.27
Selenium 19% 8.72
Vitamin A 351% 2195
Vitamin B1 128% 1.28
Vitamin B2 127.3% 1.4
Vitamin B3 63.2% 7.58
Vitamin B5 52.8% 2.64
Vitamin B6 183% 2.01
Vitamin B12 0%
Vitamin C 281% 211
Vitamin E 81% 9.71
Vitamin K 2789% 2231
Choline 25% 105.38
Pomegranate Breakfast Parfait
Calcium
125%
of DRI per 600 calories
Main Ingredients:
Silk vanilla soy yogurt (family size)
1111g
Granola
342g
Pomegranates
407g
Sunfish
138g
Cholesterol 31
Caloric Density 3
Protein 26.8
Carbs 97.37
Fiber 10.47
Sugar 69.93
Total Fat 15.53
Monounsaturated 3.19
Polyunsatured 3.17
Saturated Fat 3.02
Calcium 125% 626
Copper 51%
Iron 65% 3.9
Magnesium 20% 68
Phosphorus 40% 233
Potassium 18% 625
Sodium 7% 102
Zinc 22% 2.09
Manganese 59% 1.35
Selenium 28% 12.48
Vitamin A 1% 7
Vitamin B1
Vitamin B2
Vitamin B3 12% 1.44
Vitamin B5 24.6% 1.23
Vitamin B6 21%
Vitamin B12 47%
Vitamin C 21% 16
Vitamin E 27% 3.22
Vitamin K 32% 26
Choline 5% 22.08
Chocolate Caramel Pecan Yogurt Bowls
Calcium
111%
of DRI per 600 calories
Main Ingredients:
Dates
133g
Water
418g
Greek yogurt
1163g
Cocoa
66g
Peanut butter
304g
Granola
142g
Blueberries
161g
Pecans
28g
Cholesterol
Caloric Density 2.48
Protein 52.22
Carbs 75.78
Fiber 7.67
Sugar 62.37
Total Fat 13.43
Monounsaturated 6.5
Polyunsatured 4.46
Saturated Fat 4.08
Calcium 111% 554
Copper 24%
Iron 23% 1.4
Magnesium 32% 111
Phosphorus 130% 753
Potassium 28% 986
Sodium 18% 277
Zinc 37% 3.52
Manganese
Selenium 9% 4.11
Vitamin A 0% 3
Vitamin B1
Vitamin B2 114.5% 1.26
Vitamin B3 32.6% 3.91
Vitamin B5
Vitamin B6 41%
Vitamin B12 173% 3.46
Vitamin C 11% 8
Vitamin E 24% 2.88
Vitamin K 22% 18
Choline 5% 22.16
Vegan Ramen Soup Zucchini Noodles
Calcium
110%
of DRI per 600 calories
Main Ingredients:
Sesame oil
13g
Garlic
6g
Ginger
4g
Mushrooms
474g
Zucchini
1355g
Spinach
67g
Carrots
60g
Scallions
13g
Cholesterol
Caloric Density 3
Protein 67.82
Carbs 97.44
Fiber 37.11
Sugar 13.73
Total Fat 12.12
Monounsaturated
Polyunsatured 5.65
Saturated Fat 3.02
Calcium 110% 552
Copper 459% 4.59
Iron 449% 27
Magnesium 223% 779
Phosphorus 398% 2309
Potassium 325% 11381
Sodium 11% 171
Zinc 225% 21.16
Manganese 237% 5.46
Selenium 151% 67.74
Vitamin A 204% 1278
Vitamin B1 129% 1.29
Vitamin B2 220.9% 2.43
Vitamin B3 312.5% 37.5
Vitamin B5 365.6% 18.28
Vitamin B6 318% 3.5
Vitamin B12 0%
Vitamin C 948% 711
Vitamin E 19% 2.34
Vitamin K 574% 459
Choline 29% 122.92
Vegan apple cinnamon cream cheese
Calcium
103%
of DRI per 600 calories
Apple pie meets cheesecake in this simply divine Vegan Dairy-free Apple Cinnamon Cream Cheese. It is so delicious, so creamy and full of flavor. You o...
thevegan8.com Recipe
Main Ingredients:
Cashew butter
636g
Maple syrups
299g
Lemons
74g
Silk vanilla soy yogurt (family size)
898g
Cholesterol
Caloric Density 3.14
Protein 16.57
Carbs 93.9
Fiber 5.18
Sugar 65.72
Total Fat 23.39
Monounsaturated 10.51
Polyunsatured 3.83
Saturated Fat 4.97
Calcium 103% 514
Copper 77%
Iron 71% 4.3
Magnesium 28% 96
Phosphorus 28% 162
Potassium 11% 376
Sodium 4% 55
Zinc 38% 3.59
Manganese 77% 1.77
Selenium 10% 4.32
Vitamin A 0%
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6 13%
Vitamin B12 0%
Vitamin C 55% 41
Vitamin E 1%
Vitamin K 0%
Choline 1% 4.77
Poached Egg Avocado Breakfast Salad
Calcium
99%
of DRI per 600 calories
Main Ingredients:
Egg
480g
Avocados
626g
Tomatoes
210g
Lettuce
472g
Quinoa
180g
Pistachio
30g
Cholesterol 427
Caloric Density 3
Protein 36.24
Carbs 59.71
Fiber 26.26
Sugar 22.13
Total Fat 32.96
Monounsaturated 17.17
Polyunsatured 6.78
Saturated Fat 7.23
Calcium 99% 493
Copper 81%
Iron 295% 17.7
Magnesium 74% 257
Phosphorus 133% 772
Potassium 121% 4228
Sodium 15% 222
Zinc 55% 5.14
Manganese 125% 2.87
Selenium 90% 40.34
Vitamin A 337% 2106
Vitamin B1
Vitamin B2 130% 1.43
Vitamin B3 69.4% 8.33
Vitamin B5 103% 5.15
Vitamin B6 156% 1.72
Vitamin B12 65% 1.3
Vitamin C 129% 97
Vitamin E 64% 7.66
Vitamin K 1459% 1167
Choline 92% 391.54
Sweet Potato Broccoli Cheese Soup
Calcium
97%
of DRI per 600 calories
Main Ingredients:
Sweet potato
780g
Onions
322g
Garlic
35g
Salt
11g
Water
692g
Broccoli
797g
Flour
64g
Water
41g
Cholesterol
Caloric Density 2.19
Protein 29.01
Carbs 131.56
Fiber 32.42
Sugar 34.69
Total Fat 4.12
Monounsaturated
Polyunsatured
Saturated Fat
Calcium 97% 484
Copper 89%
Iron 128% 7.7
Magnesium 72% 251
Phosphorus 120% 693
Potassium 101% 3546
Sodium 72% 1076
Zinc 46% 4.36
Manganese 123% 2.83
Selenium 57% 25.48
Vitamin A 344% 2147
Vitamin B1
Vitamin B2 97.3% 1.07
Vitamin B3 55.9% 6.71
Vitamin B5 132.2% 6.61
Vitamin B6 200% 2.2
Vitamin B12 0%
Vitamin C 873% 654
Vitamin E 52% 6.3
Vitamin K 901% 721
Choline 43% 184.29
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