This site gives results based on your individual characteristics. Don't forget to set them in the top right corner. You don't seem to have done that before.
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Search ingredients
E.g. "lentil -raw" Or leave empty and just sort by nutrients
AI = Estimated, recommended Adequate daily Intake when no RDA available
Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
This site gives results based on your individual characteristics. Don't forget to set them in the top right corner. You don't seem to have done that before.