Change weight

g
  =

Add to active recipe

g
  =

Seeds, pumpkin and squash seed kernels, roasted, with salt added    58.0g (0.26 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

28.4g
49.0% of total weight

Macro Nutrient

Carbs

8.53g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

17.3g
30.0% of total weight

Macro Nutrient

Water

1.18g
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

2.53g
4.40% of total weight

Macro Nutrient

Sugars

0.748g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.429g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

3.77g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

333 kcal
13.2% of 2514 kcal DRI

Macro Nutrients

Fat

28.4 g
37.0% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

8.53 g
2.47% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.748 g
2.30% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.429 g
0.156% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

3.77 g
9.92% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

17.3 g
28.8% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.18 g
0.0318% 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

0.33 g
110% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.571 g
50.8% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.734 g
48.9% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.39 g
47.4% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.708 g
31.4% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.345 g
46.0% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

0.992 g

Tyrosine

0.626 g

86.3% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.904 g
46.4% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.447 g
59.5% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.19 g
63.2% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

30.2 mg
3.02% of 1000 mg AI

Minerals

Copper, Cu

0.74 mg
82.2% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

4.68 mg
58.5% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

319 mg
76.0% of 420 mg RDA

Minerals

Manganese, Mn

2.60 mg
113% of 2.30 mg AI

Minerals

Phosphorus; P

681 mg
97.3% of 700 mg RDA

Minerals

Potassium, K

457 mg
9.72% of 4700 mg AI

Minerals

Selenium, Se

5.45 µg
9.91% of 55.0 µg RDA

Minerals

Sodium, Na

148 mg
9.90% of 1500 mg AI

Minerals

Zinc, Zn

4.43 mg
40.3% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.325 mg

Vit E add.

0 mg

2.17% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

1.04 mg
1.16% of 90.0 mg RDA

Vitamins

Vit B1

0.0406 mg
3.38% of 1.20 mg RDA

Vitamins

Vit B2

0.087 mg
6.69% of 1.30 mg RDA

Vitamins

Vit B3

2.57 mg
16.1% of 16.0 mg RDA

Vitamins

Vit B5

0.331 mg
6.61% of 5.00 mg AI

Vitamins

Vit B6

0.058 mg
4.46% of 1.30 mg RDA

Vitamins

Vit B9

33.1 µg
8.27% 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

36.5 mg
6.64% of 550 mg AI

Vitamins

Vit K1

2.61 µg

Vit K2

0 µg

2.18% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

11.3 g
102% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.0644 g
4.61% 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

0.0244 g
0.872% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

4.96 g
35.5% of 14.0 g MAX
5% of total calories