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
Roasted Beets Sweet Potato Salad
Vitamin K
2926%
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
BEST Lemon Balsamic Lentil Salad
Vitamin K
2791%
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
Red Lentil Spinach Soup Ready in 30 minutes!
Vitamin K
2789%
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
BBQ Chicken Power Bowls
Vitamin K
2497%
of DRI per 600 calories
Main Ingredients:
Chicken
932g
Rice
106g
Kale
367g
Cabbage
192g
Avocados
400g
Cholesterol 105
Caloric Density 3
Protein 41.79
Carbs 49.81
Fiber 16.3
Sugar 8.88
Total Fat 31.4
Monounsaturated 15.5
Polyunsatured 7.04
Saturated Fat 7.8
Calcium 83% 415
Copper 93%
Iron 118% 7.1
Magnesium 44% 152
Phosphorus 74% 430
Potassium 57% 2002
Sodium 16% 237
Zinc 50% 4.66
Manganese 101% 2.32
Selenium 60% 26.92
Vitamin A 283% 1770
Vitamin B1
Vitamin B2
Vitamin B3 96.9% 11.63
Vitamin B5 61.6% 3.08
Vitamin B6 132% 1.45
Vitamin B12 16%
Vitamin C 475% 357
Vitamin E 18% 2.22
Vitamin K 2497% 1998
Choline 25% 105.47
Dairy-Free Tuscan Chicken Skillet
Vitamin K
2388%
of DRI per 600 calories
Main Ingredients:
Avocado oil
127g
Garlic
29g
Almond milk
1107g
Spinach
294g
Tomatoes
441g
Cholesterol
Caloric Density 3
Protein 24.4
Carbs 89.98
Fiber 23.71
Sugar 60.83
Total Fat 22.15
Monounsaturated 12.96
Polyunsatured 6.22
Saturated Fat 3
Calcium 425% 2126
Copper 95%
Iron 241% 14.5
Magnesium 137% 478
Phosphorus 83% 480
Potassium 140% 4904
Sodium 78% 1165
Zinc 53% 4.95
Manganese 190% 4.38
Selenium 10% 4.68
Vitamin A 337% 2108
Vitamin B1
Vitamin B2 96.4% 1.06
Vitamin B3 59.9% 7.19
Vitamin B5
Vitamin B6 128% 1.41
Vitamin B12 0%
Vitamin C 271% 203
Vitamin E 98% 11.76
Vitamin K 2388% 1911
Choline 29% 121.89
Chili Lime Ground Turkey Taco Salad
Vitamin K
2183%
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
Poached Egg Avocado Breakfast Salad
Vitamin K
1459%
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
Chili Mango Zesty Quinoa Salad
Vitamin K
1411%
of DRI per 600 calories
Main Ingredients:
Quinoa
241g
Spinach
170g
Black beans
275g
Corn
107g
Tomatoes
198g
Mangos
587g
Chili powder
2g
Avocados
414g
Cholesterol
Caloric Density 3
Protein 22.48
Carbs 109.89
Fiber 26.17
Sugar 53.05
Total Fat 16.71
Monounsaturated 9.51
Polyunsatured 4.23
Saturated Fat 3.37
Calcium 66% 330
Copper 127% 1.27
Iron 168% 10.1
Magnesium 101% 354
Phosphorus 81% 469
Potassium 97% 3404
Sodium 14% 215
Zinc 43% 4.02
Manganese 143% 3.28
Selenium 15% 6.86
Vitamin A 208% 1299
Vitamin B1
Vitamin B2
Vitamin B3 66.3% 7.96
Vitamin B5 52.2% 2.61
Vitamin B6 133% 1.46
Vitamin B12 0%
Vitamin C 254% 190
Vitamin E 97% 11.62
Vitamin K 1411% 1129
Choline 32% 134.44
COMPARE FOODS
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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