Seeds, pumpkin and squash seed kernels, roasted, without salt
92.0g (0.41 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 | 58.7 % | 58.7% of 76.8 g RDA | |
| Carbs | 3.92 % | 3.92% of 346 g AI | |
| Sugars | 3.65 % | 3.65% of 32.5 g RDA | |
| Starch | 0.247 % | 0.247% of 275 g deducted | |
| Fibers | 15.7 % | 15.7% of 38.0 g AI | |
| Protein | 45.8 % | 45.8% of 60.0 g RDA | |
| Water | 0.0505 % | 0.0505% of 3700 g AI | |
| Energy | 21.0 % | 21.0% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 174 % | 174% of 0.3 g RDA | |
| Threonine | 80.6 % | 80.6% of 1.13 g RDA | |
| Isoleucine | 77.6 % | 77.6% of 1.50 g RDA | |
| Leucine | 75.1 % | 75.1% of 2.93 g RDA | |
| Lysine | 49.9 % | 49.9% of 2.25 g RDA | |
| Methionine | 73.0 % | 73.0% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
137 % | 137% of 1.88 g RDA | |
| Valine | 73.6 % | 73.6% of 1.95 g RDA | |
| Histidine | 94.5 % | 94.5% of 0.75 g RDA | |
| Cysteine | 100 % | 100% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 4.78 % | 4.78% of 1000 mg AI | |
| Copper, Cu | 130 % | 130% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 92.8 % | 92.8% of 8.00 mg RDA | |
| Magnesium, Mg | 120 % | 120% of 420 mg RDA | |
| Manganese, Mn | 180 % | 180% of 2.30 mg AI | |
| Phosphorus; P | 154 % | 154% of 700 mg RDA | |
| Potassium, K | 15.4 % | 15.4% of 4700 mg AI | |
| Selenium, Se | 15.7 % | 15.7% of 55.0 µg RDA | |
| Sodium, Na | 1.10 % | 1.10% of 1500 mg AI | |
| Zinc, Zn | 63.9 % | 63.9% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
3.43 % | 3.43% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 1.84 % | 1.84% of 90.0 mg RDA | |
| Vit B1 | 5.37 % | 5.37% of 1.20 mg RDA | |
| Vit B2 | 10.6 % | 10.6% of 1.30 mg RDA | |
| Vit B3 | 25.5 % | 25.5% of 16.0 mg RDA | |
| Vit B5 | 10.5 % | 10.5% of 5.00 mg AI | |
| Vit B6 | 7.08 % | 7.08% of 1.30 mg RDA | |
| Vit B9 | 13.1 % | 13.1% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 10.5 % | 10.5% of 550 mg AI | |
|
Vit K1 + Vit K2 |
3.45 % | 3.45% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 161 % | 161% of 11.2 g AI | |
| Ω3 Essential ALA | 7.31 % | 7.31% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 1.38 % | 1.38% of 2.79 g MAX | |
| Saturated Fat | 56.3 % | 56.3% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
13.5g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
1.87g
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
1.19g
1.30% of total weight
1.30% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Starch
0.681g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
5.98g
6.50% of total weight
6.50% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
45.1 g
58.7% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
13.5 g
3.92% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
1.19 g
3.65% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
0.681 g
0.247% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
5.98 g
15.7% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
27.5 g
45.8% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
1.87 g
0.0505% 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
0.523 g
174% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.906 g
80.6% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.16 g
77.6% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.20 g
75.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.12 g
49.9% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.547 g
73.0% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.57 g
Tyrosine
0.993 g
137% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.43 g
73.6% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.708 g
94.5% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.301 g
100% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
18.0 g
161% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
0.102 g
7.31% 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
0.0386 g
1.38% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
7.86 g
56.3% of 14.0 g MAX
5% of total calories
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