Seeds, pumpkin and squash seed kernels, roasted, without salt
100.0g (0.44 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
| Macro Nutrients | |||
|---|---|---|---|
| Energy | 22.8 % | 22.8% of 2514 kcal DRI | |
| Fat | 63.9 % | 63.9% of 76.8 g RDA | |
| Carbs | 4.26 % | 4.26% of 346 g AI | |
| Sugars | 3.97 % | 3.97% of 32.5 g RDA | |
| Starch | 0.269 % | 0.269% of 275 g deducted | |
| Fibers | 17.1 % | 17.1% of 38.0 g AI | |
| Protein | 49.7 % | 49.7% of 60.0 g RDA | |
| Water | 0.0549 % | 0.0549% of 3700 g AI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 190 % | 190% of 0.3 g RDA | |
| Threonine | 87.6 % | 87.6% of 1.13 g RDA | |
| Isoleucine | 84.3 % | 84.3% of 1.50 g RDA | |
| Leucine | 81.6 % | 81.6% of 2.93 g RDA | |
| Lysine | 54.2 % | 54.2% of 2.25 g RDA | |
| Methionine | 79.3 % | 79.3% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
149 % | 149% of 1.88 g RDA | |
| Valine | 79.9 % | 79.9% of 1.95 g RDA | |
| Histidine | 103 % | 103% of 0.75 g RDA | |
| Cysteine | 109 % | 109% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 5.20 % | 5.20% of 1000 mg AI | |
| Copper, Cu | 142 % | 142% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 101 % | 101% of 8.00 mg RDA | |
| Magnesium, Mg | 131 % | 131% of 420 mg RDA | |
| Manganese, Mn | 195 % | 195% of 2.30 mg AI | |
| Phosphorus; P | 168 % | 168% of 700 mg RDA | |
| Potassium, K | 16.8 % | 16.8% of 4700 mg AI | |
| Selenium, Se | 17.1 % | 17.1% of 55.0 µg RDA | |
| Sodium, Na | 1.20 % | 1.20% of 1500 mg AI | |
| Zinc, Zn | 69.5 % | 69.5% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
3.73 % | 3.73% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 2.00 % | 2.00% of 90.0 mg RDA | |
| Vit B1 | 5.83 % | 5.83% of 1.20 mg RDA | |
| Vit B2 | 11.5 % | 11.5% of 1.30 mg RDA | |
| Vit B3 | 27.7 % | 27.7% of 16.0 mg RDA | |
| Vit B5 | 11.4 % | 11.4% of 5.00 mg AI | |
| Vit B6 | 7.69 % | 7.69% of 1.30 mg RDA | |
| Vit B9 | 14.3 % | 14.3% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 11.5 % | 11.5% of 550 mg AI | |
|
Vit K1 + Vit K2 |
3.75 % | 3.75% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 175 % | 175% of 11.2 g AI | |
| Ω3 Essential ALA | 7.95 % | 7.95% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 1.50 % | 1.50% of 2.79 g MAX | |
| Saturated Fat | 61.2 % | 61.2% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
14.7g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
2.03g
2.00% of total weight
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
Sugars
1.29g
1.30% of total weight
1.30% of total weight
Non-added sugars = natural sugars!
Macro Nutrient
Starch
0.74g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
6.50g
6.50% of total weight
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Carbs
14.7 g
4.26% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
1.29 g
3.97% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!
Non-added sugars = natural sugars!
Macro Nutrients
Starch
0.74 g
0.269% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
6.50 g
17.1% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Protein
29.8 g
49.7% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
2.03 g
0.0549% 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
0.569 g
190% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.985 g
87.6% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.27 g
84.3% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.39 g
81.6% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.22 g
54.2% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.595 g
79.3% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.71 g
Tyrosine
1.08 g
149% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.56 g
79.9% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.77 g
103% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.327 g
109% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
19.6 g
175% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
0.111 g
7.95% 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
0.042 g
1.50% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
8.54 g
61.2% of 14.0 g MAX
5% of total calories
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