Seeds, pumpkin and squash seed kernels, roasted, without salt
71.0g (0.31 cup)
Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
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 | |||
|---|---|---|---|
| Fat | 45.3 % | 45.3% of 76.8 g RDA | |
| Carbs | 3.02 % | 3.02% of 346 g AI | |
| Sugars | 2.82 % | 2.82% of 32.5 g RDA | |
| Starch | 0.191 % | 0.191% of 275 g deducted | |
| Fibers | 12.1 % | 12.1% of 38.0 g AI | |
| Protein | 35.3 % | 35.3% of 60.0 g RDA | |
| Water | 0.039 % | 0.039% of 3700 g AI | |
| Energy | 16.2 % | 16.2% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 135 % | 135% of 0.3 g RDA | |
| Threonine | 62.2 % | 62.2% of 1.13 g RDA | |
| Isoleucine | 59.9 % | 59.9% of 1.50 g RDA | |
| Leucine | 58.0 % | 58.0% of 2.93 g RDA | |
| Lysine | 38.5 % | 38.5% of 2.25 g RDA | |
| Methionine | 56.3 % | 56.3% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
106 % | 106% of 1.88 g RDA | |
| Valine | 56.8 % | 56.8% of 1.95 g RDA | |
| Histidine | 72.9 % | 72.9% of 0.75 g RDA | |
| Cysteine | 77.4 % | 77.4% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 3.69 % | 3.69% of 1000 mg AI | |
| Copper, Cu | 101 % | 101% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 71.6 % | 71.6% of 8.00 mg RDA | |
| Magnesium, Mg | 93.0 % | 93.0% of 420 mg RDA | |
| Manganese, Mn | 139 % | 139% of 2.30 mg AI | |
| Phosphorus; P | 119 % | 119% of 700 mg RDA | |
| Potassium, K | 11.9 % | 11.9% of 4700 mg AI | |
| Selenium, Se | 12.1 % | 12.1% of 55.0 µg RDA | |
| Sodium, Na | 0.852 % | 0.852% of 1500 mg AI | |
| Zinc, Zn | 49.3 % | 49.3% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
2.65 % | 2.65% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 1.42 % | 1.42% of 90.0 mg RDA | |
| Vit B1 | 4.14 % | 4.14% of 1.20 mg RDA | |
| Vit B2 | 8.19 % | 8.19% of 1.30 mg RDA | |
| Vit B3 | 19.7 % | 19.7% of 16.0 mg RDA | |
| Vit B5 | 8.09 % | 8.09% of 5.00 mg AI | |
| Vit B6 | 5.46 % | 5.46% of 1.30 mg RDA | |
| Vit B9 | 10.1 % | 10.1% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 8.13 % | 8.13% of 550 mg AI | |
|
Vit K1 + Vit K2 |
2.66 % | 2.66% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 124 % | 124% of 11.2 g AI | |
| Ω3 Essential ALA | 5.64 % | 5.64% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 1.07 % | 1.07% of 2.79 g MAX | |
| Saturated Fat | 43.4 % | 43.4% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
10.4g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
1.44g
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
0.916g
1.30% of total weight
1.30% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Starch
0.525g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
4.62g
6.50% of total weight
6.50% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
34.8 g
45.3% of 76.8 kcal 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
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 or natural sugars!
Non-added sugars or 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 practically undigestible carbs that have many diverse healthy benefits.
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
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
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