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Seeds, pumpkin and squash seed kernels, roasted, without salt    146g (0.64 cup)

             
 
Energy
 
 
Fat
 
Carbs
 
Sugars
 
Starch
 
Fibers
 
Protein
 
Water
 
Trp
 
Thr
 
Ile
 
Leu
 
Lys
 
Met
 
P+T
 
Val
 
His
 
Cys
 
Ca
 
Cu
F
 
Fe
 
Mg
 
Mn
 
P
 
K
 
Se
 
Na
 
Zn
A
 
E
D
 
C
 
B1
 
B2
 
B3
 
B5
 
B6
 
B9
B12
 
Chol
 
K+K
 
Ω6
 
Ω3
E+D
 
Trns
 
Sat
Detailed nutrient list

1/3* daily energy requirement

Set automatically to 1/3 daily energy requirement.
*Presuming 3 equal meals a day


Macro Nutrient

Fat

71.6g
49.0% of total weight

Macro Nutrient

Carbs

21.5g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

43.6g
30.0% of total weight

Macro Nutrient

Water

2.96g
2.00% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Macro Nutrient

Ash

6.38g
4.40% of total weight

Macro Nutrient

Sugars

1.88g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

1.08g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

9.49g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

838 kcal
33.3% of 2514 kcal DRI

Macro Nutrients

Fat

71.6 g
93.2% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

21.5 g
6.21% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.88 g
5.80% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

1.08 g
0.393% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

9.49 g
25.0% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

43.6 g
72.6% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

2.96 g
0.0801% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Essential Proteins

Tryptophan

0.831 g
277% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

1.44 g
128% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.85 g
123% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

3.49 g
119% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.78 g
79.2% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.869 g
116% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

2.50 g

Tyrosine

1.58 g

217% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

2.28 g
117% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

1.12 g
150% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.477 g
159% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

75.9 mg
7.59% of 1000 mg AI

Minerals

Copper, Cu

1.86 mg
207% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

11.8 mg
147% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

803 mg
191% of 420 mg RDA

Minerals

Manganese, Mn

6.56 mg
285% of 2.30 mg AI

Minerals

Phosphorus; P

1714 mg
245% of 700 mg RDA

Minerals

Potassium, K

1150 mg
24.5% of 4700 mg AI

Minerals

Selenium, Se

13.7 µg
25.0% of 55.0 µg RDA

Minerals

Sodium, Na

26.3 mg
1.75% of 1500 mg AI

Minerals

Zinc, Zn

11.2 mg
101% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.818 mg

Vit E add.

0 mg

5.45% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

2.63 mg
2.92% of 90.0 mg RDA

Vitamins

Vit B1

0.102 mg
8.52% of 1.20 mg RDA

Vitamins

Vit B2

0.219 mg
16.8% of 1.30 mg RDA

Vitamins

Vit B3

6.47 mg
40.4% of 16.0 mg RDA

Vitamins

Vit B5

0.832 mg
16.6% of 5.00 mg AI

Vitamins

Vit B6

0.146 mg
11.2% of 1.30 mg RDA

Vitamins

Vit B9

83.2 µg
20.8% of 400 µg RDA

Vitamins

Vit B12

0 µg

Vit B12 add.

0 µg

0% of 2.40 µg RDA
Rarer for vegans

Vitamins

Choline

92.0 mg
16.7% of 550 mg AI

Vitamins

Vit K1

6.57 µg

Vit K2

0 µg

5.47% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

28.6 g
256% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.162 g
11.6% of 1.40 g AI
Rarer for vegans

1% of total calories

Essential Omega fatty acids

Ω3 ~Essential EPA

0 g

Ω3 ~Essential DHA

0 g

0% of 0.25 g AI
Rarer for vegans

Undesired nutrients

Trans Fat

0.0613 g
2.20% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

12.5 g
89.3% of 14.0 g MAX
5% of total calories