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
Chili Mango Zesty Quinoa Salad
Potassium
97%
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 |
Sweet Potato and White Bean Curry Soup with Roasted Broccoli
Potassium
95%
of DRI per 600 calories
|
Main Ingredients: |
Cashew butter |
115g |
Water |
212g |
Broccoli |
406g |
Broccoli |
368g |
Water |
1281g |
Onions |
148g |
Garlic |
12g |
Sweet potato |
528g |
Salt |
12g |
Curry powder |
8g |
Tomatoes |
60g |
Cashew butter |
346g |
|
|
Cholesterol | |
Caloric Density | 1.71 |
Protein | 29.75 |
Carbs | 105.9 |
Fiber | 28.35 |
Sugar | 27.79 |
Total Fat | 15.78 |
Monounsaturated | 8.06 |
Polyunsatured | 3.4 |
Saturated Fat | 3.71 |
|
Calcium | 87% | 435 |
Copper | 125% | 1.25 |
Iron | 137% | 8.2 |
Magnesium | 80% | 279 |
Phosphorus | 122% | 710 |
Potassium | 95% | 3342 |
Sodium | 70% | 1052 |
Zinc | 53% | 5.02 |
Manganese | 107% | 2.46 |
Selenium | 49% | 22.03 |
|
Vitamin A | 250% | 1561 |
Vitamin B1 | | |
Vitamin B2 | 91.8% | 1.01 |
Vitamin B3 | 54.7% | 6.56 |
Vitamin B5 | 118.4% | 5.92 |
Vitamin B6 | 173% | 1.9 |
Vitamin B12 | 0% | |
Vitamin C | 848% | 636 |
Vitamin E | 55% | 6.65 |
Vitamin K | 884% | 708 |
Choline | 39% | 167.14 |
Steak Potatoes Meal Prep Bowls
Potassium
95%
of DRI per 600 calories
|
Main Ingredients: |
Flank steak |
515g |
Potato |
969g |
Broccoli |
515g |
|
|
Cholesterol | 38 |
Caloric Density | 3 |
Protein | 41.34 |
Carbs | 97.17 |
Fiber | 21.13 |
Sugar | 11.68 |
Total Fat | 10.79 |
Monounsaturated | 4.22 |
Polyunsatured | |
Saturated Fat | 4.5 |
|
Calcium | 57% | 284 |
Copper | 70% | |
Iron | 129% | 7.7 |
Magnesium | 58% | 203 |
Phosphorus | 120% | 696 |
Potassium | 95% | 3336 |
Sodium | 15% | 223 |
Zinc | 69% | 6.53 |
Manganese | 67% | 1.54 |
Selenium | 76% | 34.33 |
|
Vitamin A | 23% | 141 |
Vitamin B1 | | |
Vitamin B2 | | |
Vitamin B3 | 110.8% | 13.3 |
Vitamin B5 | 86% | 4.3 |
Vitamin B6 | 222% | 2.44 |
Vitamin B12 | 55% | 1.11 |
Vitamin C | 640% | 480 |
Vitamin E | 32% | 3.89 |
Vitamin K | 588% | 470 |
Choline | 51% | 215.11 |
6 Ingredient Roasted Poblano Pepper Potato Soup
Potassium
93%
of DRI per 600 calories
Author: Brandi Doming
An incredibly easy 6 ingredient creamy potato soup accented with spicy roasted poblano peppers. This soup comes together in less than an hour and is f...
thevegan8.comRecipe
|
Main Ingredients: |
Garlic |
7g |
Potato |
1919g |
Onions |
66g |
Salt |
5g |
Yeast |
7g |
|
|
Cholesterol | |
Caloric Density | 2.99 |
Protein | 17.03 |
Carbs | 137.04 |
Fiber | 18.48 |
Sugar | 8.95 |
Total Fat | |
Monounsaturated | |
Polyunsatured | |
Saturated Fat | |
|
Calcium | 21% | 104 |
Copper | 84% | |
Iron | 101% | 6.1 |
Magnesium | 51% | 178 |
Phosphorus | 78% | 452 |
Potassium | 93% | 3241 |
Sodium | 24% | 362 |
Zinc | 25% | 2.32 |
Manganese | 54% | 1.24 |
Selenium | 6% | 2.88 |
|
Vitamin A | 0% | |
Vitamin B1 | | |
Vitamin B2 | | |
Vitamin B3 | 68.7% | 8.24 |
Vitamin B5 | 47.4% | 2.37 |
Vitamin B6 | 209% | 2.29 |
Vitamin B12 | 0% | |
Vitamin C | 202% | 151 |
Vitamin E | 1% | |
Vitamin K | 18% | 14 |
Choline | 22% | 93.28 |
Smoky White Bean Potato Stew with Broiled Poblano Peppers
Potassium
92%
of DRI per 600 calories
Warm, smoky, hearty white bean stew with crispy, roasted potatoes and poblano peppers make this one delicious and comforting dinner. This is incredibl...
thevegan8.comRecipe
|
Main Ingredients: |
White beans |
338g |
Onions |
89g |
Garlic |
9g |
Salt |
7g |
Potato |
1559g |
Paprika |
1g |
|
|
Cholesterol | |
Caloric Density | 2.99 |
Protein | 21.3 |
Carbs | 132.61 |
Fiber | 20.28 |
Sugar | 9.28 |
Total Fat | |
Monounsaturated | |
Polyunsatured | |
Saturated Fat | |
|
Calcium | 33% | 166 |
Copper | 99% | |
Iron | 136% | 8.2 |
Magnesium | 59% | 205 |
Phosphorus | 80% | 462 |
Potassium | 92% | 3218 |
Sodium | 31% | 470 |
Zinc | 32% | 3.03 |
Manganese | 70% | 1.6 |
Selenium | 14% | 6.35 |
|
Vitamin A | 1% | 6 |
Vitamin B1 | | |
Vitamin B2 | | |
Vitamin B3 | 55.7% | 6.68 |
Vitamin B5 | 42.4% | 2.12 |
Vitamin B6 | 182% | 2 |
Vitamin B12 | 0% | |
Vitamin C | 167% | 125 |
Vitamin E | 2% | |
Vitamin K | 17% | 14 |
Choline | 23% | 97.66 |
Mediterranean Salad Bowls Lebanese BBQ Meatballs
Potassium
92%
of DRI per 600 calories
|
Main Ingredients: |
Quinoa |
93g |
Cucumber |
663g |
Tomatoes |
198g |
Avocados |
160g |
Onions |
62g |
Beef |
749g |
Onions |
62g |
Parsley |
1g |
Cinnamon |
6g |
|
|
Cholesterol | 53 |
Caloric Density | 3 |
Protein | 25.02 |
Carbs | 79.22 |
Fiber | 16.29 |
Sugar | 36.08 |
Total Fat | 28.43 |
Monounsaturated | 13.18 |
Polyunsatured | 2.99 |
Saturated Fat | 9.97 |
|
Calcium | 60% | 301 |
Copper | 92% | |
Iron | 109% | 6.5 |
Magnesium | 72% | 252 |
Phosphorus | 98% | 566 |
Potassium | 92% | 3214 |
Sodium | 6% | 95 |
Zinc | 66% | 6.24 |
Manganese | 84% | 1.93 |
Selenium | 32% | 14.4 |
|
Vitamin A | 33% | 208 |
Vitamin B1 | | |
Vitamin B2 | | |
Vitamin B3 | 52.7% | 6.32 |
Vitamin B5 | 92.2% | 4.61 |
Vitamin B6 | 110% | 1.21 |
Vitamin B12 | 70% | 1.4 |
Vitamin C | 119% | 89 |
Vitamin E | 28% | 3.37 |
Vitamin K | 319% | 255 |
Choline | 35% | 149.95 |
Spicy Southwest Butternut Squash Casserole
Potassium
89%
of DRI per 600 calories
|
Main Ingredients: |
Butternut squash |
824g |
Black beans |
834g |
Beef |
337g |
Paprika |
1g |
|
|
Cholesterol | 24 |
Caloric Density | 3 |
Protein | 26.78 |
Carbs | 111.23 |
Fiber | 23.27 |
Sugar | 14.68 |
Total Fat | 11.79 |
Monounsaturated | 5.15 |
Polyunsatured | |
Saturated Fat | 4.84 |
|
Calcium | 72% | 362 |
Copper | 103% | 1.03 |
Iron | 135% | 8.1 |
Magnesium | 91% | 317 |
Phosphorus | 83% | 481 |
Potassium | 89% | 3098 |
Sodium | 3% | 46 |
Zinc | 49% | 4.61 |
Manganese | 82% | 1.89 |
Selenium | 21% | 9.23 |
|
Vitamin A | 469% | 2933 |
Vitamin B1 | 123% | 1.23 |
Vitamin B2 | | |
Vitamin B3 | 75.9% | 9.11 |
Vitamin B5 | 59.8% | 2.99 |
Vitamin B6 | 105% | 1.15 |
Vitamin B12 | 32% | |
Vitamin C | 154% | 116 |
Vitamin E | 69% | 8.31 |
Vitamin K | 14% | 11 |
Choline | 15% | 62.96 |
Smoky Sweet Potato Black-eyed Pea Soup
Potassium
88%
of DRI per 600 calories
Author: Brandi Doming
You only need 8 ingredients for an incredibly hearty, filling and flavorful black-eyed pea soup. This soup has it all, texture, taste, smokiness, swee...
thevegan8.comRecipe
|
Main Ingredients: |
Black-eyed peas |
642g |
Water |
2013g |
Red peppers |
337g |
Onions |
156g |
Garlic |
17g |
Sweet potato |
566g |
Salsa |
272g |
Paprika |
5g |
|
|
Cholesterol | |
Caloric Density | 1.5 |
Protein | 27.12 |
Carbs | 126.36 |
Fiber | 27.09 |
Sugar | 41.28 |
Total Fat | 3.53 |
Monounsaturated | |
Polyunsatured | 2.01 |
Saturated Fat | |
|
Calcium | 53% | 265 |
Copper | 130% | 1.3 |
Iron | 155% | 9.3 |
Magnesium | 73% | 257 |
Phosphorus | 96% | 557 |
Potassium | 88% | 3096 |
Sodium | 130% | 1955 |
Zinc | 50% | 4.74 |
Manganese | 101% | 2.33 |
Selenium | 23% | 10.51 |
|
Vitamin A | 317% | 1983 |
Vitamin B1 | | |
Vitamin B2 | | |
Vitamin B3 | 50.1% | 6.01 |
Vitamin B5 | 73.4% | 3.67 |
Vitamin B6 | 210% | 2.32 |
Vitamin B12 | 0% | |
Vitamin C | 585% | 439 |
Vitamin E | 81% | 9.75 |
Vitamin K | 47% | 37 |
Choline | 34% | 142.38 |