Complete Foods

Fruits Vegetables Berries Beans Mushrooms Seeds Nuts + Minerals VeganNaturalGluten Free

by thatkotov
Last updated August 2, 2016 Copy
AmountIngredient@ / daySource
100gBananas, raw@0.00
100gApricots, raw@0.00
100gOranges, raw, Florida@0.00
100gTangerines, (mandarin oranges), raw@0.00
100gStrawberries, raw@0.00
100gBlueberries, raw@0.00
100gApples, raw, gala, with skin@0.00
100gAvocados, raw, California@0.00
100gWatermelon, raw@0.00
100gLemons, raw, without peel@0.00
100gPeaches, raw@0.00
100gPears, raw@0.00
100gPineapple, raw, all varieties@0.00
100gRaspberries, raw@0.00
100gMangos, raw@0.00
100gGrapefruit, raw, pink and red, all areas@0.00
100gKiwifruit, gold, raw@0.00
100gPomegranate juice, bottled@0.00
100gGrapes, red or green (European type, such as Thompson seedless), raw@0.00
100gPummelo, raw@0.00
100gPomegranates, raw@0.00
100gNectarines, raw@0.00
100gCherries, sweet, raw@0.00
100gNuts, chestnuts, chinese, raw@0.00
100gNuts, cashew nuts, dry roasted, without salt added@0.00
100gSeeds, sunflower seed kernels, toasted, without salt@0.00
100gSeeds, chia seeds, dried@0.00
100gSeeds, flaxseed@0.00
100gNuts, almonds@0.00
100gSeeds, sunflower seed kernels, dried@0.00
100gSeeds, pumpkin and squash seed kernels, dried@0.00
100gNuts, brazilnuts, dried, unblanched@0.00
100gNuts, walnuts, english@0.00
100gWatermelon, raw@0.00
100gSpices, basil, dried@0.00
100gSpearmint, dried@0.00
100gBasil, fresh@0.00
100gRosemary, fresh@0.00
100gSoy protein isolate@0.00
100gChickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water@0.00
100gBeans, black, mature seeds, canned, low sodium@0.00
100gTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)@0.00
100gLentils, mature seeds, cooked, boiled, with salt@0.00
100gSoy flour, full-fat, raw@0.00
100gBeans, kidney, all types, mature seeds, cooked, boiled, without salt@0.00
100gBeans, black, mature seeds, cooked, boiled, without salt@0.00
100gLettuce, red leaf, raw@0.00
100gLettuce, green leaf, raw@0.00
100gSpinach, raw@0.00
100gCarrots, raw@0.00
100gTomatoes, red, ripe, raw, year round average@0.00
100gKale, raw@0.00
100gSeaweed, spirulina, dried@0.00
100gCorn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt@0.00
100gPeppers, sweet, green, raw@0.00
100gPeas, green, cooked, boiled, drained, without salt@0.00
100gCabbage, chinese (pak-choi), raw@0.00
100gPotatoes, boiled, cooked without skin, flesh, without salt@0.00
100gBuckwheat@0.00
100gRice, white, short-grain, cooked@0.00
100gRice, white, glutinous, cooked@0.00
100gRice, white, medium-grain, cooked@0.00
100gRice, brown, medium-grain, cooked@0.00
100gCorn flour, masa, unenriched, white@0.00
100gBarley flour or meal@0.00
100gPersimmons, native, raw@0.00
100gMushrooms, white, cooked, boiled, drained, without salt@0.00
100gMushrooms, oyster, raw@0.00
100gMushrooms, portabella, raw@0.00
100gPeppers, hungarian, raw@0.00
100gBeets, raw@0.00
100gCelery, raw@0.00
100gOil, soybean lecithin@0.00
0gMSM Sulfur Powder@0.00
0pillNOW Iron Supplement@0.00
100gMolasses@0.00
100gOil, soybean, salad or cooking@0.00
100gQuinoa, cooked@0.00
0gHershey's Cocoa Powder@0.00
100gBuckwheat flour, whole-groat@0.00
100gBeverages, Orange juice, light, No pulp@0.00
100gCucumber, peeled, raw@0.00
100gCorn flour, masa, enriched, white@0.00
100gParsley, fresh@0.00
100gBrussels sprouts, raw@0.00
100gOil, avocado@0.00
100gOil, grapeseed@0.00
100gCabbage, raw@0.00
100gTempeh, cooked@0.00
100gSoy sauce made from soy (tamari)@0.00
100gPumpkin, cooked, boiled, drained, without salt@0.00
100gRutabagas, cooked, boiled, drained, without salt@0.00
100gPotato flour@0.00
100gDandelion greens, raw@0.00
100gMulberries, raw@0.00
100gApple juice, canned or bottled, unsweetened, without added ascorbic acid@0.00
100gOnions, sweet, raw@0.00
100gOnions, cooked, boiled, drained, without salt@0.00
100gLeavening agents, baking soda@0.00
0gEmergen-C@0.00
0gIodized sea salt@0.00
0gPea Protein Powder@0.00
100gSpices, ginger, ground@0.00
0portionZinc@0.00
0portioniron@0.00
0portioncopper@0.00
0portioncalcium@0.00
0gphosphorus@0.00
0portionmagnesium@0.00
0portionpotassium@0.00
0portioncholine@0.00
0portionbiotin@0.00
0portionchloride@0.00
0portionchromium@0.00
0portionvitamin D@0.00
0portioniodine@0.00
0portionmolibdenum@0.00
Amounts for:
Total Daily Cost:
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Fruits Vegetables Berries Beans Mushrooms Seeds Nuts + Minerals Plants Veggies

alkotov.com

Nutrition Facts

Amount Per Day
39% Carb, 13% Protein, 48% Fat
Calories17361
% Daily Values*
735%
Total Carbohydrate1838g
1558%
Dietary Fiber 436g
740%
Protein629g
1511%
Total Fat982g
Saturated Fat140g
Monounsaturated Fat301g
Polyunsaturated Fat451g
4512%
Omega-3 Fatty Acids72g
2226%
Omega-6 Fatty Acids378g
Cholesterol0mg
Calcium
914%
•Vitamin A
3748%
Chloride
0%
•Vitamin B6
1635%
Chromium
0%
•Vitamin B12
8%
Copper
4561%
•Vitamin C
1759%
Iodine
0%
•Vitamin D
0%
Iron
4898%
•Vitamin E
819%
Magnesium
1827%
•Vitamin K
> 5894%
Manganese
4764%
•Thiamin
1412%
Molybdenum
0%
•Riboflavin
1317%
Phosphorus
1978%
•Niacin
1060%
Potassium
1047%
•Folate
1359%
Selenium
4280%
•Pantothenic Acid
880%
Sodium
2473%
•Biotin
0%
Sulfur
951%
•Choline
392%
Zinc
951%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Bananas, raw
100
gPowder0@0.00@0.0008922.81.09
2
Apricots, raw
100
gPowder0@0.00@0.0004811.11.40
3
Oranges, raw, Florida
100
gPowder0@0.00@0.0004611.50.70
4
Tangerines, (mandarin oranges), raw
100
gPowder0@0.00@0.0005313.30.81
5
Strawberries, raw
100
gPowder0@0.00@0.000327.70.67
6
Blueberries, raw
100
gPowder0@0.00@0.0005714.50.74
7
Apples, raw, gala, with skin
100
gPowder0@0.00@0.0005713.70.25
8
Avocados, raw, California
100
gPowder0@0.00@0.0001678.61.96
9
Watermelon, raw
100
gPowder0@0.00@0.000307.50.61
10
Lemons, raw, without peel
100
gPowder0@0.00@0.000299.31.10
11
Peaches, raw
100
gPowder0@0.00@0.000399.50.91
12
Pears, raw
100
gPowder0@0.00@0.0005715.20.36
13
Pineapple, raw, all varieties
100
gPowder0@0.00@0.0005013.10.54
14
Raspberries, raw
100
gPowder0@0.00@0.0005211.91.20
15
Mangos, raw
100
gPowder0@0.00@0.0006015.00.82
16
Grapefruit, raw, pink and red, all areas
100
gPowder0@0.00@0.0004210.70.77
17
Kiwifruit, gold, raw
100
gPowder0@0.00@0.0006014.21.23
18
Pomegranate juice, bottled
100
gPowder0@0.00@0.0005413.10.15
19
Grapes, red or green (European type, such as Thompson seedless), raw
100
gPowder0@0.00@0.0006918.10.72
20
Pummelo, raw
100
gPowder0@0.00@0.000389.60.76
21
Pomegranates, raw
100
gPowder0@0.00@0.0008318.71.67
22
Nectarines, raw
100
gPowder0@0.00@0.0004410.61.06
23
Cherries, sweet, raw
100
gPowder0@0.00@0.0006316.01.06
24
Nuts, chestnuts, chinese, raw
100
gPowder0@0.00@0.00022449.14.20
25
Nuts, cashew nuts, dry roasted, without salt added
100
gPowder0@0.00@0.00057432.715.31
26
Seeds, sunflower seed kernels, toasted, without salt
100
gPowder0@0.00@0.00061920.617.21
27
Seeds, chia seeds, dried
100
gPowder0@0.00@0.00048642.116.54
28
Seeds, flaxseed
100
gPowder0@0.00@0.00053428.918.29
29
Nuts, almonds
100
gPowder0@0.00@0.00057921.621.15
30
Seeds, sunflower seed kernels, dried
100
gPowder0@0.00@0.00058420.020.78
31
Seeds, pumpkin and squash seed kernels, dried
100
gPowder0@0.00@0.00055910.730.23
32
Nuts, brazilnuts, dried, unblanched
100
gPowder0@0.00@0.00065612.314.32
33
Nuts, walnuts, english
100
gPowder0@0.00@0.00065413.715.23
34
Watermelon, raw
100
gPowder0@0.00@0.000307.50.61
35
Spices, basil, dried
100
gPowder0@0.00@0.00023347.822.98
36
Spearmint, dried
100
gPowder0@0.00@0.00028552.019.93
37
Basil, fresh
100
gPowder0@0.00@0.000232.63.15
38
Rosemary, fresh
100
gPowder0@0.00@0.00013120.73.31
39
Soy protein isolate
100
gPowder0@0.00@0.0003387.480.69
40
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
100
gPowder0@0.00@0.00013822.97.04
41
Beans, black, mature seeds, canned, low sodium
100
gPowder0@0.00@0.0009116.66.03
42
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
100
gPowder0@0.00@0.000701.78.19
43
Lentils, mature seeds, cooked, boiled, with salt
100
gPowder0@0.00@0.00011419.59.02
44
Soy flour, full-fat, raw
100
gPowder0@0.00@0.00043635.234.54
45
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
100
gPowder0@0.00@0.00012722.88.67
46
Beans, black, mature seeds, cooked, boiled, without salt
100
gPowder0@0.00@0.00013223.78.86
47
Lettuce, red leaf, raw
100
gPowder0@0.00@0.000162.31.33
48
Lettuce, green leaf, raw
100
gPowder0@0.00@0.000152.91.36
49
Spinach, raw
100
gPowder0@0.00@0.000233.62.86
50
Carrots, raw
100
gPowder0@0.00@0.000419.60.93
51
Tomatoes, red, ripe, raw, year round average
100
gPowder0@0.00@0.000183.90.88
52
Kale, raw
100
gPowder0@0.00@0.000498.84.28
53
Seaweed, spirulina, dried
100
gPowder0@0.00@0.00029023.957.47
54
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt
100
gPowder0@0.00@0.0008019.62.75
55
Peppers, sweet, green, raw
100
gPowder0@0.00@0.000204.60.86
56
Peas, green, cooked, boiled, drained, without salt
100
gPowder0@0.00@0.0008415.65.36
57
Cabbage, chinese (pak-choi), raw
100
gPowder0@0.00@0.000132.21.50
58
Potatoes, boiled, cooked without skin, flesh, without salt
100
gPowder0@0.00@0.0008620.01.71
59
Buckwheat
100
gPowder0@0.00@0.00034371.513.25
60
Rice, white, short-grain, cooked
100
gPowder0@0.00@0.00013028.72.36
61
Rice, white, glutinous, cooked
100
gPowder0@0.00@0.0009721.12.02
62
Rice, white, medium-grain, cooked
100
gPowder0@0.00@0.00013028.62.38
63
Rice, brown, medium-grain, cooked
100
gPowder0@0.00@0.00011223.52.32
64
Corn flour, masa, unenriched, white
100
gPowder0@0.00@0.00036576.39.28
65
Barley flour or meal
100
gPowder0@0.00@0.00034574.510.50
66
Persimmons, native, raw
100
gPowder0@0.00@0.00012733.50.80
67
Mushrooms, white, cooked, boiled, drained, without salt
100
gPowder0@0.00@0.000285.32.17
68
Mushrooms, oyster, raw
100
gPowder0@0.00@0.000336.13.31
69
Mushrooms, portabella, raw
100
gPowder0@0.00@0.000223.92.11
70
Peppers, hungarian, raw
100
gPowder0@0.00@0.000296.70.80
71
Beets, raw
100
gPowder0@0.00@0.000439.61.61
72
Celery, raw
100
gPowder0@0.00@0.000163.00.69
73
Oil, soybean lecithin
100
gPowder0@0.00@0.0007630.00.00
74
MSM Sulfur Powder
0
gPowder0@0.00@0.0000.00.00
75
NOW Iron Supplement
0
pillPill0@0.00@0.0000.00.00
76
Molasses
100
gPowder0@0.00@0.00029074.70.00
77
Oil, soybean, salad or cooking
100
gPowder0@0.00@0.0008840.00.00
78
Quinoa, cooked
100
gPowder0@0.00@0.00012021.34.40
79
Hershey's Cocoa Powder
0
gPowder0@0.00@0.0000.00.00
80
Buckwheat flour, whole-groat
100
gPowder0@0.00@0.00033570.612.62
81
Beverages, Orange juice, light, No pulp
100
gPowder0@0.00@0.000215.40.21
82
Cucumber, peeled, raw
100
gPowder0@0.00@0.000122.20.59
83
Corn flour, masa, enriched, white
100
gPowder0@0.00@0.00036576.39.28
84
Parsley, fresh
100
gPowder0@0.00@0.000366.32.97
85
Brussels sprouts, raw
100
gPowder0@0.00@0.000438.93.38
86
Oil, avocado
100
gPowder0@0.00@0.0008840.00.00
87
Oil, grapeseed
100
gPowder0@0.00@0.0008840.00.00
88
Cabbage, raw
100
gPowder0@0.00@0.000255.81.28
89
Tempeh, cooked
100
gPowder0@0.00@0.0001969.318.19
90
Soy sauce made from soy (tamari)
100
gPowder0@0.00@0.000605.610.51
91
Pumpkin, cooked, boiled, drained, without salt
100
gPowder0@0.00@0.000204.90.72
92
Rutabagas, cooked, boiled, drained, without salt
100
gPowder0@0.00@0.000306.80.93
93
Potato flour
100
gPowder0@0.00@0.00035783.16.90
94
Dandelion greens, raw
100
gPowder0@0.00@0.000459.22.70
95
Mulberries, raw
100
gPowder0@0.00@0.000439.81.44
96
Apple juice, canned or bottled, unsweetened, without added ascorbic acid
100
gPowder0@0.00@0.0004611.30.10
97
Onions, sweet, raw
100
gPowder0@0.00@0.000327.50.80
98
Onions, cooked, boiled, drained, without salt
100
gPowder0@0.00@0.0004410.21.36
99
Leavening agents, baking soda
100
gPowder0@0.00@0.00000.00.00
100
Emergen-C
0
gPowder0@0.00@0.0000.00.00
101
Iodized sea salt
0
gPowder0@0.00@0.0000.00.00
102
Pea Protein Powder
0
gPowder0@0.00@0.0000.00.00
103
Spices, ginger, ground
100
gPowder0@0.00@0.00033571.68.98
104
Zinc
0
portionPowder0@0.00@0.0000.00.00
105
iron
0
portionPowder0@0.00@0.0000.00.00
106
copper
0
portionPowder0@0.00@0.0000.00.00
107
calcium
0
portionPowder0@0.00@0.0000.00.00
108
phosphorus
0
gPowder0@0.00@0.0000.00.00
109
magnesium
0
portionPowder0@0.00@0.0000.00.00
110
potassium
0
portionPowder0@0.00@0.0000.00.00
111
choline
0
portionPowder0@0.00@0.0000.00.00
112
biotin
0
portionPowder0@0.00@0.0000.00.00
113
chloride
0
portionPowder0@0.00@0.0000.00.00
114
chromium
0
portionPowder0@0.00@0.0000.00.00
115
vitamin D
0
portionPowder0@0.00@0.0000.00.00
116
iodine
0
portionPowder0@0.00@0.0000.00.00
117
molibdenum
0
portionPowder0@0.00@0.0000.00.00
Total
@0.00@0.00173611838.1629.11
Target
2000250.085.00
% Reached
868%735%740%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)200017361868%
Carbohydrates (g)2501838.1735%
Protein (g)85629.11740%
Total Fat (g)65982.411511%
Saturated Fat (g)140.22
Monounsaturated Fat (g)300.63
Polyunsaturated Fat (g)451.15
Omega-3 Fatty Acids (g)1.672.24512%
Omega-6 Fatty Acids (g)17378.352226%
Total Fiber (g)28436.11558%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000112451100003748%
Vitamin B6 (mg)1.321.31001635%
Vitamin B12 (ug)2.40.28%
Vitamin C (mg)90158320001759%
Vitamin D (IU)600140000%
Vitamin E (IU)201641000819%
Vitamin K (ug)1207073> 5000%
Thiamin (mg)1.216.9441412%
Riboflavin (mg)1.317.1191317%
Niacin (mg)16169.589351060%
Folate (ug)400543710001359%
Pantothenic Acid (mg)544.017880%
Biotin (ug)3000%
Choline (mg)5502155.83500392%
MineralsTargetRecipeMax%
Calcium (g)19.142.5914%
Chloride (g)2.303.60%
Chromium (ug)3500%
Copper (mg)0.941.051104561%
Iodine (ug)150011000%
Iron (mg)8391.8454898%
Magnesium (mg)42076731827%
Manganese (mg)2.3109.58114764%
Molybdenum (ug)45020000%
Phosphorus (g)0.713.84441978%
Potassium (g)3.536.6471047%
Selenium (ug)5523544004280%
Sodium (g)1.537.0932.32473%
Sulfur (g)219.03951%
Zinc (mg)11104.6640951%

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