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What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Cereals containing gluten
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Total sugars 17.1 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Cystine 0.3 g Known subtotal · 1 ingredient value missing Beta-carotene 769.35 µg Known subtotal · 1 ingredient value missing DHA 0 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Selenium 16.58 µg Known subtotal · 1 ingredient value missing Sucrose 9 g Known subtotal · 1 ingredient value missing Glucose 2.4 g Known subtotal · 1 ingredient value missing Maltose 0 g Known subtotal · 1 ingredient value missing Fructose 5.6 g Known subtotal · 1 ingredient value missing Lactose 0 g Known subtotal · 1 ingredient value missing ALA 0.02 g Known subtotal · 3 ingredient values missing Starch 29.2 g Known subtotal · 2 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Rolled oats, dry — FDC 173904 Cereals, oats, regular and quick, not fortified, dry Canned coconut milk, unsweetened — FDC 170173 Nuts, coconut milk, canned (liquid expressed from grated meat and water) Mango flesh, peel and stone removed — FDC 169910 Mangos, raw Dried pumpkin seed kernels — FDC 170556 Seeds, pumpkin and squash seed kernels, dried USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
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