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Seeds, pumpkin and squash seed kernels, roasted, with salt added    53.0g (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

26.0g
49.0% of total weight

Macro Nutrient

Carbs

7.80g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

15.8g
30.0% of total weight

Macro Nutrient

Water

1.08g
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

2.32g
4.40% of total weight

Macro Nutrient

Sugars

0.684g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.392g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

3.45g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

304 kcal
12.1% of 2514 kcal DRI

Macro Nutrients

Fat

26.0 g
33.8% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

7.80 g
2.26% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.684 g
2.10% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.392 g
0.143% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

3.45 g
9.07% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

15.8 g
26.4% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.08 g
0.0291% 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

0.302 g
101% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.522 g
46.4% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.67 g
44.7% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.27 g
43.3% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.647 g
28.7% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.315 g
42.0% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

0.907 g

Tyrosine

0.572 g

78.9% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.826 g
42.4% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.408 g
54.4% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.173 g
57.8% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

27.6 mg
2.76% of 1000 mg AI

Minerals

Copper, Cu

0.676 mg
75.1% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

4.28 mg
53.5% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

292 mg
69.4% of 420 mg RDA

Minerals

Manganese, Mn

2.38 mg
103% of 2.30 mg AI

Minerals

Phosphorus; P

622 mg
88.9% of 700 mg RDA

Minerals

Potassium, K

418 mg
8.89% of 4700 mg AI

Minerals

Selenium, Se

4.98 µg
9.06% of 55.0 µg RDA

Minerals

Sodium, Na

136 mg
9.05% of 1500 mg AI

Minerals

Zinc, Zn

4.05 mg
36.8% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.297 mg

Vit E add.

0 mg

1.98% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0.954 mg
1.06% of 90.0 mg RDA

Vitamins

Vit B1

0.0371 mg
3.09% of 1.20 mg RDA

Vitamins

Vit B2

0.0795 mg
6.12% of 1.30 mg RDA

Vitamins

Vit B3

2.35 mg
14.7% of 16.0 mg RDA

Vitamins

Vit B5

0.302 mg
6.04% of 5.00 mg AI

Vitamins

Vit B6

0.053 mg
4.08% of 1.30 mg RDA

Vitamins

Vit B9

30.2 µg
7.55% 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

33.4 mg
6.07% of 550 mg AI

Vitamins

Vit K1

2.39 µg

Vit K2

0 µg

1.99% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

10.4 g
92.8% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.0588 g
4.21% 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

0.0223 g
0.797% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

4.53 g
32.4% of 14.0 g MAX
5% of total calories