Change weight

g
  =

Add to active recipe

g
  =

Seeds, pumpkin and squash seed kernels, roasted, with salt added    438g (1.9 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

215g
49.0% of total weight

Macro Nutrient

Carbs

64.4g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

131g
30.0% of total weight

Macro Nutrient

Water

8.89g
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

19.1g
4.40% of total weight

Macro Nutrient

Sugars

5.65g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

3.24g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

28.5g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

2514 kcal
100% of 2514 kcal DRI

Macro Nutrients

Fat

215 g
280% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

64.4 g
18.6% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

5.65 g
17.4% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

3.24 g
1.18% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

28.5 g
74.9% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

131 g
218% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

8.89 g
0.24% 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

2.49 g
831% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

4.31 g
383% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

5.54 g
369% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

10.5 g
358% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

5.34 g
237% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

2.61 g
347% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

7.49 g

Tyrosine

4.73 g

652% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

6.83 g
350% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

3.37 g
450% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

1.43 g
477% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

228 mg
22.8% of 1000 mg AI

Minerals

Copper, Cu

5.58 mg
621% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

35.3 mg
442% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

2409 mg
574% of 420 mg RDA

Minerals

Manganese, Mn

19.7 mg
855% of 2.30 mg AI

Minerals

Phosphorus; P

5142 mg
735% of 700 mg RDA

Minerals

Potassium, K

3451 mg
73.4% of 4700 mg AI

Minerals

Selenium, Se

41.2 µg
74.9% of 55.0 µg RDA

Minerals

Sodium, Na

1121 mg
74.8% of 1500 mg AI

Minerals

Zinc, Zn

33.5 mg
304% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

2.45 mg

Vit E add.

0 mg

16.4% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

7.88 mg
8.76% of 90.0 mg RDA

Vitamins

Vit B1

0.307 mg
25.6% of 1.20 mg RDA

Vitamins

Vit B2

0.657 mg
50.5% of 1.30 mg RDA

Vitamins

Vit B3

19.4 mg
121% of 16.0 mg RDA

Vitamins

Vit B5

2.50 mg
49.9% of 5.00 mg AI

Vitamins

Vit B6

0.438 mg
33.7% of 1.30 mg RDA

Vitamins

Vit B9

250 µg
62.4% 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

276 mg
50.2% of 550 mg AI

Vitamins

Vit K1

19.7 µg

Vit K2

0 µg

16.4% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

85.7 g
767% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.486 g
34.8% 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

0.184 g
6.59% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

37.4 g
268% of 14.0 g MAX
5% of total calories