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Seeds, pumpkin and squash seed kernels, roasted, without salt    119g (0.52 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
Set by user

Macro Nutrient

Fat

58.4g
49.0% of total weight

Macro Nutrient

Carbs

17.5g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

35.5g
30.0% of total weight

Macro Nutrient

Water

2.42g
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

5.20g
4.40% of total weight

Macro Nutrient

Sugars

1.54g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.881g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

7.74g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

683 kcal
27.2% of 2514 kcal DRI

Macro Nutrients

Fat

58.4 g
76.0% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

17.5 g
5.06% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.54 g
4.73% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.881 g
0.32% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

7.74 g
20.4% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

35.5 g
59.2% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

2.42 g
0.0653% 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

0.677 g
226% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

1.17 g
104% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.51 g
100% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

2.84 g
97.2% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.45 g
64.5% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.708 g
94.4% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

2.04 g

Tyrosine

1.28 g

177% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.86 g
95.1% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.916 g
122% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.389 g
130% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

61.9 mg
6.19% of 1000 mg AI

Minerals

Copper, Cu

1.52 mg
169% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

9.60 mg
120% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

655 mg
156% of 420 mg RDA

Minerals

Manganese, Mn

5.34 mg
232% of 2.30 mg AI

Minerals

Phosphorus; P

1397 mg
200% of 700 mg RDA

Minerals

Potassium, K

938 mg
20.0% of 4700 mg AI

Minerals

Selenium, Se

11.2 µg
20.3% of 55.0 µg RDA

Minerals

Sodium, Na

21.4 mg
1.43% of 1500 mg AI

Minerals

Zinc, Zn

9.09 mg
82.7% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.666 mg

Vit E add.

0 mg

4.44% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

2.14 mg
2.38% of 90.0 mg RDA

Vitamins

Vit B1

0.0833 mg
6.94% of 1.20 mg RDA

Vitamins

Vit B2

0.179 mg
13.7% of 1.30 mg RDA

Vitamins

Vit B3

5.27 mg
32.9% of 16.0 mg RDA

Vitamins

Vit B5

0.678 mg
13.6% of 5.00 mg AI

Vitamins

Vit B6

0.119 mg
9.15% of 1.30 mg RDA

Vitamins

Vit B9

67.8 µg
17.0% 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

75.0 mg
13.6% of 550 mg AI

Vitamins

Vit K1

5.36 µg

Vit K2

0 µg

4.46% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

23.3 g
208% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.132 g
9.46% 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

0.05 g
1.79% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

10.2 g
72.8% of 14.0 g MAX
5% of total calories