New Earth Essentials

Food Combinations for Nutrient Targets

Choose the nutrients you want to cover and see which foods, in what amounts, reach them together. Remove or replace any food and the result recalculates. Two modes: maximum nutrition, and practical combinations with realistic portions.

How it works

  1. Pick the nutrients (reference intakes are used unless you enter your own targets).
  2. Choose Maximum nutrition (the best mathematical fit) or Practical combinations (meal style, meal size and portion limits).
  3. Add must-include foods or leave foods out; every limit in force is listed above the result, and nothing is relaxed silently.

What to keep in mind

  • Neither mode is dietary advice or claims a combination is medically optimal.
  • A target above 100% means the reference amount is exceeded; only a stated upper-limit guard is treated as a limit.
  • Reference values are population guidance for healthy UK adults.
  • Not medical advice.

Where the numbers come from

The same 892 foods and 34 nutrients as the food profiles and rankings, from USDA FoodData Central, UK CoFID and the Canadian Nutrient File, with the source record shown for every value. One calculation engine runs in your browser; nothing you enter is sent anywhere. About our data.

Search

Searches food names, source synonyms and a short synonym list (e.g. beet / beetroot).

Choose a nutrient

Dried foods and spices

Dried foods, powders and spices are measured in a concentrated form, so a spoonful of dried herbs can outrank a whole portion of fresh food per 100 g. To keep the default ranking comparable they are hidden. They are still in the data: switch on “Dried” to include them, or search for one by name.

Source