Change weight

g
  =

Add to active recipe

g
  =

Seeds, pumpkin and squash seed kernels, roasted, without salt    68.0g (0.3 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

33.4g
49.0% of total weight

Macro Nutrient

Carbs

10.0g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

20.3g
30.0% of total weight

Macro Nutrient

Water

1.38g
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

2.97g
4.40% of total weight

Macro Nutrient

Sugars

0.877g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.503g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

4.42g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

390 kcal
15.5% of 2514 kcal DRI

Macro Nutrients

Fat

33.4 g
43.4% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

10.0 g
2.89% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.877 g
2.70% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.503 g
0.183% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

4.42 g
11.6% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

20.3 g
33.8% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.38 g
0.0373% 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

0.387 g
129% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.67 g
59.5% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.86 g
57.3% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.62 g
55.5% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.83 g
36.9% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.405 g
53.9% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.16 g

Tyrosine

0.734 g

101% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.06 g
54.4% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.524 g
69.8% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.222 g
74.1% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

35.4 mg
3.54% of 1000 mg AI

Minerals

Copper, Cu

0.867 mg
96.3% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

5.49 mg
68.6% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

374 mg
89.0% of 420 mg RDA

Minerals

Manganese, Mn

3.05 mg
133% of 2.30 mg AI

Minerals

Phosphorus; P

798 mg
114% of 700 mg RDA

Minerals

Potassium, K

536 mg
11.4% of 4700 mg AI

Minerals

Selenium, Se

6.39 µg
11.6% of 55.0 µg RDA

Minerals

Sodium, Na

12.2 mg
0.816% of 1500 mg AI

Minerals

Zinc, Zn

5.20 mg
47.2% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.381 mg

Vit E add.

0 mg

2.54% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

1.22 mg
1.36% of 90.0 mg RDA

Vitamins

Vit B1

0.0476 mg
3.97% of 1.20 mg RDA

Vitamins

Vit B2

0.102 mg
7.85% of 1.30 mg RDA

Vitamins

Vit B3

3.01 mg
18.8% of 16.0 mg RDA

Vitamins

Vit B5

0.388 mg
7.75% of 5.00 mg AI

Vitamins

Vit B6

0.068 mg
5.23% of 1.30 mg RDA

Vitamins

Vit B9

38.8 µg
9.69% 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

42.8 mg
7.79% of 550 mg AI

Vitamins

Vit K1

3.06 µg

Vit K2

0 µg

2.55% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

13.3 g
119% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.0755 g
5.40% 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

0.0286 g
1.02% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

5.81 g
41.6% of 14.0 g MAX
5% of total calories