Change weight

g
  =

Add to active recipe

g
  =

Seeds, pumpkin and squash seed kernels, roasted, without salt    585g (2.6 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

287g
49.0% of total weight

Macro Nutrient

Carbs

86.1g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

175g
30.0% of total weight

Macro Nutrient

Water

11.9g
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

25.6g
4.40% of total weight

Macro Nutrient

Sugars

7.55g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

4.33g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

38.0g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

3358 kcal
134% of 2514 kcal DRI

Macro Nutrients

Fat

287 g
374% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

86.1 g
24.9% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

7.55 g
23.2% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

4.33 g
1.57% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

38.0 g
100% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

175 g
291% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

11.9 g
0.321% 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

3.33 g
1110% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

5.76 g
512% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

7.40 g
493% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

14.0 g
478% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

7.14 g
317% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

3.48 g
464% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

10.0 g

Tyrosine

6.31 g

870% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

9.12 g
468% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

4.50 g
601% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

1.91 g
638% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

304 mg
30.4% of 1000 mg AI

Minerals

Copper, Cu

7.46 mg
829% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

47.2 mg
590% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

3218 mg
766% of 420 mg RDA

Minerals

Manganese, Mn

26.3 mg
1142% of 2.30 mg AI

Minerals

Phosphorus; P

6868 mg
981% of 700 mg RDA

Minerals

Potassium, K

4610 mg
98.1% of 4700 mg AI

Minerals

Selenium, Se

55.0 µg
100.0% of 55.0 µg RDA

Minerals

Sodium, Na

105 mg
7.02% of 1500 mg AI

Minerals

Zinc, Zn

44.7 mg
406% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

3.28 mg

Vit E add.

0 mg

21.8% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

10.5 mg
11.7% of 90.0 mg RDA

Vitamins

Vit B1

0.41 mg
34.1% of 1.20 mg RDA

Vitamins

Vit B2

0.878 mg
67.5% of 1.30 mg RDA

Vitamins

Vit B3

25.9 mg
162% of 16.0 mg RDA

Vitamins

Vit B5

3.33 mg
66.7% of 5.00 mg AI

Vitamins

Vit B6

0.585 mg
45.0% of 1.30 mg RDA

Vitamins

Vit B9

333 µg
83.4% 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

369 mg
67.0% of 550 mg AI

Vitamins

Vit K1

26.3 µg

Vit K2

0 µg

21.9% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

114 g
1024% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.649 g
46.5% 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

0.246 g
8.80% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

50.0 g
358% of 14.0 g MAX
5% of total calories