Seeds, pumpkin and squash seed kernels, roasted, without salt
202g (0.89 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 | 46.1 % | 46.1% of 2514 kcal DRI | |
| Fat | 129 % | 129% of 76.8 g RDA | |
| Carbs | 8.60 % | 8.60% of 346 g AI | |
| Sugars | 8.02 % | 8.02% of 32.5 g RDA | |
| Starch | 0.543 % | 0.543% of 275 g deducted | |
| Fibers | 34.6 % | 34.6% of 38.0 g AI | |
| Protein | 100 % | 100% of 60.0 g RDA | |
| Water | 0.111 % | 0.111% of 3700 g AI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 383 % | 383% of 0.3 g RDA | |
| Threonine | 177 % | 177% of 1.13 g RDA | |
| Isoleucine | 170 % | 170% of 1.50 g RDA | |
| Leucine | 165 % | 165% of 2.93 g RDA | |
| Lysine | 110 % | 110% of 2.25 g RDA | |
| Methionine | 160 % | 160% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
301 % | 301% of 1.88 g RDA | |
| Valine | 161 % | 161% of 1.95 g RDA | |
| Histidine | 207 % | 207% of 0.75 g RDA | |
| Cysteine | 220 % | 220% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 10.5 % | 10.5% of 1000 mg AI | |
| Copper, Cu | 286 % | 286% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 204 % | 204% of 8.00 mg RDA | |
| Magnesium, Mg | 265 % | 265% of 420 mg RDA | |
| Manganese, Mn | 394 % | 394% of 2.30 mg AI | |
| Phosphorus; P | 339 % | 339% of 700 mg RDA | |
| Potassium, K | 33.9 % | 33.9% of 4700 mg AI | |
| Selenium, Se | 34.5 % | 34.5% of 55.0 µg RDA | |
| Sodium, Na | 2.42 % | 2.42% of 1500 mg AI | |
| Zinc, Zn | 140 % | 140% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
7.54 % | 7.54% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 4.04 % | 4.04% of 90.0 mg RDA | |
| Vit B1 | 11.8 % | 11.8% of 1.20 mg RDA | |
| Vit B2 | 23.3 % | 23.3% of 1.30 mg RDA | |
| Vit B3 | 55.9 % | 55.9% of 16.0 mg RDA | |
| Vit B5 | 23.0 % | 23.0% of 5.00 mg AI | |
| Vit B6 | 15.5 % | 15.5% of 1.30 mg RDA | |
| Vit B9 | 28.8 % | 28.8% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 23.1 % | 23.1% of 550 mg AI | |
|
Vit K1 + Vit K2 |
7.58 % | 7.58% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 354 % | 354% of 11.2 g AI | |
| Ω3 Essential ALA | 16.1 % | 16.1% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 3.04 % | 3.04% of 2.79 g MAX | |
| Saturated Fat | 124 % | 124% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
29.7g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
4.10g
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
2.61g
1.30% of total weight
1.30% of total weight
Non-added sugars = natural sugars!
Macro Nutrient
Starch
1.49g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
13.1g
6.50% of total weight
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Carbs
29.7 g
8.60% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
2.61 g
8.02% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!
Non-added sugars = natural sugars!
Macro Nutrients
Starch
1.49 g
0.543% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
13.1 g
34.6% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Protein
60.3 g
100% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
4.10 g
0.111% 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
1.15 g
383% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
1.99 g
177% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
2.56 g
170% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
4.82 g
165% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
2.46 g
110% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
1.20 g
160% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
3.46 g
Tyrosine
2.18 g
301% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
3.15 g
161% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
1.56 g
207% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.661 g
220% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
39.5 g
354% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
0.224 g
16.1% 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
0.0848 g
3.04% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
17.3 g
124% of 14.0 g MAX
5% of total calories
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