Seeds, pumpkin and squash seed kernels, roasted, with salt added
362g (1.6 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
| Macro Nutrients | |||
|---|---|---|---|
| Energy | 82.7 % | 82.7% of 2514 kcal DRI | |
| Fat | 231 % | 231% of 76.8 g RDA | |
| Carbs | 15.4 % | 15.4% of 346 g AI | |
| Sugars | 14.4 % | 14.4% of 32.5 g RDA | |
| Starch | 0.973 % | 0.973% of 275 g deducted | |
| Fibers | 61.9 % | 61.9% of 38.0 g AI | |
| Protein | 180 % | 180% of 60.0 g RDA | |
| Water | 0.199 % | 0.199% of 3700 g AI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 687 % | 687% of 0.3 g RDA | |
| Threonine | 317 % | 317% of 1.13 g RDA | |
| Isoleucine | 305 % | 305% of 1.50 g RDA | |
| Leucine | 296 % | 296% of 2.93 g RDA | |
| Lysine | 196 % | 196% of 2.25 g RDA | |
| Methionine | 287 % | 287% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
539 % | 539% of 1.88 g RDA | |
| Valine | 289 % | 289% of 1.95 g RDA | |
| Histidine | 372 % | 372% of 0.75 g RDA | |
| Cysteine | 395 % | 395% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 18.8 % | 18.8% of 1000 mg AI | |
| Copper, Cu | 513 % | 513% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 365 % | 365% of 8.00 mg RDA | |
| Magnesium, Mg | 474 % | 474% of 420 mg RDA | |
| Manganese, Mn | 707 % | 707% of 2.30 mg AI | |
| Phosphorus; P | 607 % | 607% of 700 mg RDA | |
| Potassium, K | 60.7 % | 60.7% of 4700 mg AI | |
| Selenium, Se | 61.9 % | 61.9% of 55.0 µg RDA | |
| Sodium, Na | 61.8 % | 61.8% of 1500 mg AI | |
| Zinc, Zn | 251 % | 251% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
13.5 % | 13.5% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 7.24 % | 7.24% of 90.0 mg RDA | |
| Vit B1 | 21.1 % | 21.1% of 1.20 mg RDA | |
| Vit B2 | 41.8 % | 41.8% of 1.30 mg RDA | |
| Vit B3 | 100 % | 100% of 16.0 mg RDA | |
| Vit B5 | 41.3 % | 41.3% of 5.00 mg AI | |
| Vit B6 | 27.8 % | 27.8% of 1.30 mg RDA | |
| Vit B9 | 51.6 % | 51.6% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 41.5 % | 41.5% of 550 mg AI | |
|
Vit K1 + Vit K2 |
13.6 % | 13.6% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 634 % | 634% of 11.2 g AI | |
| Ω3 Essential ALA | 28.8 % | 28.8% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 5.44 % | 5.44% of 2.79 g MAX | |
| Saturated Fat | 221 % | 221% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
53.3g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
7.35g
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
4.67g
1.30% of total weight
1.30% of total weight
Non-added sugars = natural sugars!
Macro Nutrient
Starch
2.68g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
23.5g
6.50% of total weight
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Carbs
53.3 g
15.4% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
4.67 g
14.4% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!
Non-added sugars = natural sugars!
Macro Nutrients
Starch
2.68 g
0.973% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
23.5 g
61.9% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Protein
108 g
180% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
7.35 g
0.199% 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
2.06 g
687% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
3.57 g
317% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
4.58 g
305% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
8.64 g
296% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
4.42 g
196% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
2.15 g
287% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
6.19 g
Tyrosine
3.91 g
539% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
5.64 g
289% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
2.79 g
372% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
1.18 g
395% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
70.8 g
634% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
0.402 g
28.8% 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
0.152 g
5.44% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
30.9 g
221% of 14.0 g MAX
5% of total calories
This site gives results based on your individual characteristics. Don't forget to set them in the top right corner. You don't seem to have done that before.