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Seeds, pumpkin and squash seed kernels, roasted, with salt added    52.0g (0.23 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

25.5g
49.0% of total weight

Macro Nutrient

Carbs

7.65g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

15.5g
30.0% of total weight

Macro Nutrient

Water

1.06g
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

2.27g
4.40% of total weight

Macro Nutrient

Sugars

0.671g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.385g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

3.38g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

298 kcal
11.9% of 2514 kcal DRI

Macro Nutrients

Fat

25.5 g
33.2% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

7.65 g
2.21% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.671 g
2.07% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.385 g
0.14% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

3.38 g
8.89% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

15.5 g
25.9% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.06 g
0.0285% 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

0.296 g
98.6% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.512 g
45.5% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.658 g
43.9% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.24 g
42.5% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.634 g
28.2% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.309 g
41.3% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

0.89 g

Tyrosine

0.561 g

77.4% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.811 g
41.6% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.4 g
53.4% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.17 g
56.7% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

27.0 mg
2.70% of 1000 mg AI

Minerals

Copper, Cu

0.663 mg
73.7% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

4.20 mg
52.5% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

286 mg
68.1% of 420 mg RDA

Minerals

Manganese, Mn

2.33 mg
102% of 2.30 mg AI

Minerals

Phosphorus; P

610 mg
87.2% of 700 mg RDA

Minerals

Potassium, K

410 mg
8.72% of 4700 mg AI

Minerals

Selenium, Se

4.89 µg
8.89% of 55.0 µg RDA

Minerals

Sodium, Na

133 mg
8.87% of 1500 mg AI

Minerals

Zinc, Zn

3.97 mg
36.1% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.291 mg

Vit E add.

0 mg

1.94% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0.936 mg
1.04% of 90.0 mg RDA

Vitamins

Vit B1

0.0364 mg
3.03% of 1.20 mg RDA

Vitamins

Vit B2

0.078 mg
6.00% of 1.30 mg RDA

Vitamins

Vit B3

2.30 mg
14.4% of 16.0 mg RDA

Vitamins

Vit B5

0.296 mg
5.93% of 5.00 mg AI

Vitamins

Vit B6

0.052 mg
4.00% of 1.30 mg RDA

Vitamins

Vit B9

29.6 µg
7.41% 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

32.8 mg
5.96% of 550 mg AI

Vitamins

Vit K1

2.34 µg

Vit K2

0 µg

1.95% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

10.2 g
91.0% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.0577 g
4.13% 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

0.0218 g
0.782% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

4.44 g
31.8% of 14.0 g MAX
5% of total calories