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Seeds, pumpkin and squash seed kernels, roasted, with salt added    100.0g (0.44 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

49.1g
49.0% of total weight

Macro Nutrient

Carbs

14.7g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

29.8g
30.0% of total weight

Macro Nutrient

Water

2.03g
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

4.37g
4.40% of total weight

Macro Nutrient

Sugars

1.29g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

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

Macro Nutrient

Fibers

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

Macro Nutrients

Energy

574 kcal
22.8% of 2514 kcal DRI

Macro Nutrients

Fat

49.1 g
63.9% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

14.7 g
4.26% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.29 g
3.97% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.74 g
0.269% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

6.50 g
17.1% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

29.8 g
49.7% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

2.03 g
0.0549% 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

0.569 g
190% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.985 g
87.6% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.27 g
84.3% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

2.39 g
81.6% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.22 g
54.2% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.595 g
79.3% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.71 g

Tyrosine

1.08 g

149% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.56 g
79.9% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.77 g
103% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.327 g
109% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

52.0 mg
5.20% of 1000 mg AI

Minerals

Copper, Cu

1.28 mg
142% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

8.07 mg
101% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

550 mg
131% of 420 mg RDA

Minerals

Manganese, Mn

4.49 mg
195% of 2.30 mg AI

Minerals

Phosphorus; P

1174 mg
168% of 700 mg RDA

Minerals

Potassium, K

788 mg
16.8% of 4700 mg AI

Minerals

Selenium, Se

9.40 µg
17.1% of 55.0 µg RDA

Minerals

Sodium, Na

256 mg
17.1% of 1500 mg AI

Minerals

Zinc, Zn

7.64 mg
69.5% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.56 mg

Vit E add.

0 mg

3.73% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

1.80 mg
2.00% of 90.0 mg RDA

Vitamins

Vit B1

0.07 mg
5.83% of 1.20 mg RDA

Vitamins

Vit B2

0.15 mg
11.5% of 1.30 mg RDA

Vitamins

Vit B3

4.43 mg
27.7% of 16.0 mg RDA

Vitamins

Vit B5

0.57 mg
11.4% of 5.00 mg AI

Vitamins

Vit B6

0.1 mg
7.69% of 1.30 mg RDA

Vitamins

Vit B9

57.0 µg
14.3% 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

63.0 mg
11.5% of 550 mg AI

Vitamins

Vit K1

4.50 µg

Vit K2

0 µg

3.75% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

19.6 g
175% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.111 g
7.95% 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

0.042 g
1.50% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

8.54 g
61.2% of 14.0 g MAX
5% of total calories