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Seeds, pumpkin and squash seed kernels, roasted, without salt    71.0g (0.31 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

34.8g
49.0% of total weight

Macro Nutrient

Carbs

10.4g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

21.2g
30.0% of total weight

Macro Nutrient

Water

1.44g
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

3.10g
4.40% of total weight

Macro Nutrient

Sugars

0.916g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.525g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

4.62g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

408 kcal
16.2% of 2514 kcal DRI

Macro Nutrients

Fat

34.8 g
45.3% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

10.4 g
3.02% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.916 g
2.82% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.525 g
0.191% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

4.62 g
12.1% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

21.2 g
35.3% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.44 g
0.039% 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

0.404 g
135% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.699 g
62.2% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.898 g
59.9% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.70 g
58.0% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.866 g
38.5% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.422 g
56.3% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.21 g

Tyrosine

0.766 g

106% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.11 g
56.8% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.547 g
72.9% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.232 g
77.4% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

36.9 mg
3.69% of 1000 mg AI

Minerals

Copper, Cu

0.905 mg
101% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

5.73 mg
71.6% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

391 mg
93.0% of 420 mg RDA

Minerals

Manganese, Mn

3.19 mg
139% of 2.30 mg AI

Minerals

Phosphorus; P

834 mg
119% of 700 mg RDA

Minerals

Potassium, K

559 mg
11.9% of 4700 mg AI

Minerals

Selenium, Se

6.67 µg
12.1% of 55.0 µg RDA

Minerals

Sodium, Na

12.8 mg
0.852% of 1500 mg AI

Minerals

Zinc, Zn

5.42 mg
49.3% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.398 mg

Vit E add.

0 mg

2.65% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

1.28 mg
1.42% of 90.0 mg RDA

Vitamins

Vit B1

0.0497 mg
4.14% of 1.20 mg RDA

Vitamins

Vit B2

0.107 mg
8.19% of 1.30 mg RDA

Vitamins

Vit B3

3.15 mg
19.7% of 16.0 mg RDA

Vitamins

Vit B5

0.405 mg
8.09% of 5.00 mg AI

Vitamins

Vit B6

0.071 mg
5.46% of 1.30 mg RDA

Vitamins

Vit B9

40.5 µg
10.1% 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

44.7 mg
8.13% of 550 mg AI

Vitamins

Vit K1

3.20 µg

Vit K2

0 µg

2.66% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

13.9 g
124% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.0788 g
5.64% 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

0.0298 g
1.07% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

6.07 g
43.4% of 14.0 g MAX
5% of total calories