Seeds, pumpkin and squash seed kernels, roasted, with salt added
77.0g (0.34 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 | 17.6 % | 17.6% of 2514 kcal DRI | |
| Fat | 49.2 % | 49.2% of 76.8 g RDA | |
| Carbs | 3.28 % | 3.28% of 346 g AI | |
| Sugars | 3.06 % | 3.06% of 32.5 g RDA | |
| Starch | 0.207 % | 0.207% of 275 g deducted | |
| Fibers | 13.2 % | 13.2% of 38.0 g AI | |
| Protein | 38.3 % | 38.3% of 60.0 g RDA | |
| Water | 0.0422 % | 0.0422% of 3700 g AI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 146 % | 146% of 0.3 g RDA | |
| Threonine | 67.4 % | 67.4% of 1.13 g RDA | |
| Isoleucine | 64.9 % | 64.9% of 1.50 g RDA | |
| Leucine | 62.9 % | 62.9% of 2.93 g RDA | |
| Lysine | 41.8 % | 41.8% of 2.25 g RDA | |
| Methionine | 61.1 % | 61.1% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
115 % | 115% of 1.88 g RDA | |
| Valine | 61.6 % | 61.6% of 1.95 g RDA | |
| Histidine | 79.1 % | 79.1% of 0.75 g RDA | |
| Cysteine | 83.9 % | 83.9% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 4.00 % | 4.00% of 1000 mg AI | |
| Copper, Cu | 109 % | 109% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 77.7 % | 77.7% of 8.00 mg RDA | |
| Magnesium, Mg | 101 % | 101% of 420 mg RDA | |
| Manganese, Mn | 150 % | 150% of 2.30 mg AI | |
| Phosphorus; P | 129 % | 129% of 700 mg RDA | |
| Potassium, K | 12.9 % | 12.9% of 4700 mg AI | |
| Selenium, Se | 13.2 % | 13.2% of 55.0 µg RDA | |
| Sodium, Na | 13.1 % | 13.1% of 1500 mg AI | |
| Zinc, Zn | 53.5 % | 53.5% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0 % | 0% of 900 µg RDA | |
|
Vit E + Vit E add. |
2.87 % | 2.87% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 1.54 % | 1.54% of 90.0 mg RDA | |
| Vit B1 | 4.49 % | 4.49% of 1.20 mg RDA | |
| Vit B2 | 8.88 % | 8.88% of 1.30 mg RDA | |
| Vit B3 | 21.3 % | 21.3% of 16.0 mg RDA | |
| Vit B5 | 8.78 % | 8.78% of 5.00 mg AI | |
| Vit B6 | 5.92 % | 5.92% of 1.30 mg RDA | |
| Vit B9 | 11.0 % | 11.0% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 8.82 % | 8.82% of 550 mg AI | |
|
Vit K1 + Vit K2 |
2.89 % | 2.89% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 135 % | 135% of 11.2 g AI | |
| Ω3 Essential ALA | 6.12 % | 6.12% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 1.16 % | 1.16% of 2.79 g MAX | |
| Saturated Fat | 47.1 % | 47.1% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
11.3g
15.0% of total weight
15.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
1.56g
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
0.993g
1.30% of total weight
1.30% of total weight
Non-added sugars = natural sugars!
Macro Nutrient
Starch
0.57g
0.74% of total weight
0.74% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
5.01g
6.50% of total weight
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Carbs
11.3 g
3.28% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
0.993 g
3.06% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!
Non-added sugars = natural sugars!
Macro Nutrients
Starch
0.57 g
0.207% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
5.01 g
13.2% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.
Macro Nutrients
Protein
23.0 g
38.3% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
1.56 g
0.0422% 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
0.438 g
146% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.758 g
67.4% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.974 g
64.9% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
1.84 g
62.9% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
0.939 g
41.8% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.458 g
61.1% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.32 g
Tyrosine
0.831 g
115% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.20 g
61.6% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.593 g
79.1% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.252 g
83.9% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
15.1 g
135% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
0.0855 g
6.12% 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
0.0323 g
1.16% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
6.58 g
47.1% of 14.0 g MAX
5% of total calories
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