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
On-The-Go Tuna Lettuce Wraps
Selenium
413%
of DRI per 600 calories
Main Ingredients:
Tuna
863g
Red peppers
165g
Cucumber
539g
Chickpeas
345g
Romaine lettuce
86g
Cholesterol 67
Caloric Density 3
Protein 73.92
Carbs 72.1
Fiber 17.91
Sugar 30.61
Total Fat 6.67
Monounsaturated
Polyunsatured 3.22
Saturated Fat 2.2
Calcium 58% 289
Copper 90%
Iron 173% 10.4
Magnesium 78% 274
Phosphorus 140% 814
Potassium 88% 3079
Sodium 53% 802
Zinc 60% 5.6
Manganese 83% 1.92
Selenium 413% 185.85
Vitamin A 161% 1008
Vitamin B1
Vitamin B2
Vitamin B3 276.6% 33.19
Vitamin B5 89% 4.45
Vitamin B6 177% 1.94
Vitamin B12 334% 6.68
Vitamin C 363% 272
Vitamin E 34% 4.02
Vitamin K 430% 344
Choline 43% 181.38
Paleo Chicken Mushroom Casserole
Selenium
307%
of DRI per 600 calories
Main Ingredients:
Chicken
708g
Avocado oil
12g
Mushrooms
943g
Zucchini
45g
Cashew butter
133g
Almond milk
156g
Cholesterol 80
Caloric Density 3
Protein 48.26
Carbs 64.65
Fiber 24.85
Sugar 26.19
Total Fat 25.08
Monounsaturated 9.88
Polyunsatured 7.09
Saturated Fat 6.16
Calcium 64% 322
Copper 538% 5.38
Iron 331% 19.9
Magnesium 55% 193
Phosphorus 196% 1136
Potassium 122% 4269
Sodium 14% 212
Zinc 127% 11.95
Manganese 59% 1.36
Selenium 307% 138.08
Vitamin A 10% 59
Vitamin B1
Vitamin B2 298.2% 3.28
Vitamin B3 426.2% 51.14
Vitamin B5 462.4% 23.12
Vitamin B6 122% 1.34
Vitamin B12 12%
Vitamin C 84% 63
Vitamin E 3%
Vitamin K 5% 4
Choline 60% 254.71
Sriracha Lime Shrimp Tacos
Selenium
292%
of DRI per 600 calories
Main Ingredients:
Shrimp
1160g
Coconut oil
15g
Red peppers
10g
Cabbage
179g
Carrots
140g
Tortilla
245g
Limes
171g
Greek yogurt
76g
Cholesterol 499
Caloric Density 3
Protein 77.9
Carbs 63.19
Fiber 15.12
Sugar 19.41
Total Fat 8.42
Monounsaturated 2.02
Polyunsatured 3.59
Saturated Fat 2.84
Calcium 81% 404
Copper 110% 1.1
Iron 192% 11.5
Magnesium 52% 181
Phosphorus 153% 885
Potassium 45% 1574
Sodium 51% 761
Zinc 51% 4.75
Manganese
Selenium 292% 131.37
Vitamin A 171% 1068
Vitamin B1
Vitamin B2
Vitamin B3 97.4% 11.69
Vitamin B5 42% 2.1
Vitamin B6 81%
Vitamin B12 202% 4.04
Vitamin C 205% 154
Vitamin E 43% 5.21
Vitamin K 223% 179
Choline 72% 308.05
Vegan Ramen Soup Zucchini Noodles
Selenium
151%
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
Easy Gingerbread French Toast Bake
Selenium
132%
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
Chili Lime Ground Turkey Taco Salad
Selenium
129%
of DRI per 600 calories
Main Ingredients:
Chili powder
16g
Corn
414g
Avocados
267g
Limes
122g
Spinach
274g
Corn
69g
Turkey
824g
Cholesterol 129
Caloric Density 3.01
Protein 69.55
Carbs 64.7
Fiber 21.09
Sugar 10.53
Total Fat 15.76
Monounsaturated 7.23
Polyunsatured 4.6
Saturated Fat 3.78
Calcium 88% 438
Copper 90%
Iron 242% 14.5
Magnesium 123% 430
Phosphorus 141% 821
Potassium 101% 3529
Sodium 32% 475
Zinc 71% 6.67
Manganese 159% 3.66
Selenium 129% 57.94
Vitamin A 278% 1740
Vitamin B1
Vitamin B2 104.5% 1.15
Vitamin B3 161.3% 19.35
Vitamin B5 79.2% 3.96
Vitamin B6 206% 2.27
Vitamin B12 48%
Vitamin C 206% 155
Vitamin E 79% 9.43
Vitamin K 2183% 1746
Choline 28% 118.18
Healthy Sweet Potato Pancakes
Selenium
125%
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
30 Minute Chicken Fried Rice
Selenium
102%
of DRI per 600 calories
Main Ingredients:
Chicken
992g
Avocado oil
37g
Carrots
642g
Egg
327g
Cholesterol 402
Caloric Density 3
Protein 44.22
Carbs 46.55
Fiber 14.16
Sugar 23.81
Total Fat 28.91
Monounsaturated 12
Polyunsatured 6.78
Saturated Fat 8.67
Calcium 41% 206
Copper 38%
Iron 71% 4.3
Magnesium 26% 91
Phosphorus 87% 505
Potassium 53% 1864
Sodium 35% 522
Zinc 50% 4.73
Manganese
Selenium 102% 45.73
Vitamin A 653% 4081
Vitamin B1
Vitamin B2
Vitamin B3 102.8% 12.34
Vitamin B5 72.2% 3.61
Vitamin B6 102% 1.12
Vitamin B12 62% 1.23
Vitamin C 37% 28
Vitamin E 34% 4.09
Vitamin K 84% 67
Choline 68% 288.04
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