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Seeds, pumpkin and squash seed kernels, roasted, with salt added    92.0g (0.41 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

45.1g
49.0% of total weight

Macro Nutrient

Carbs

13.5g
15.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

27.5g
30.0% of total weight

Macro Nutrient

Water

1.87g
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

4.02g
4.40% of total weight

Macro Nutrient

Sugars

1.19g
1.30% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Starch

0.681g
0.74% of total weight
Starches are your main long term energy source

Macro Nutrient

Fibers

5.98g
6.50% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

528 kcal
21.0% of 2514 kcal DRI

Macro Nutrients

Fat

45.1 g
58.7% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

13.5 g
3.92% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.19 g
3.65% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

0.681 g
0.247% of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

5.98 g
15.7% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

27.5 g
45.8% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

1.87 g
0.0505% 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

0.523 g
174% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.906 g
80.6% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.16 g
77.6% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

2.20 g
75.1% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.12 g
49.9% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.547 g
73.0% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.57 g

Tyrosine

0.993 g

137% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.43 g
73.6% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.708 g
94.5% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.301 g
100% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

47.8 mg
4.78% of 1000 mg AI

Minerals

Copper, Cu

1.17 mg
130% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

7.42 mg
92.8% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

506 mg
120% of 420 mg RDA

Minerals

Manganese, Mn

4.13 mg
180% of 2.30 mg AI

Minerals

Phosphorus; P

1080 mg
154% of 700 mg RDA

Minerals

Potassium, K

725 mg
15.4% of 4700 mg AI

Minerals

Selenium, Se

8.65 µg
15.7% of 55.0 µg RDA

Minerals

Sodium, Na

236 mg
15.7% of 1500 mg AI

Minerals

Zinc, Zn

7.03 mg
63.9% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.515 mg

Vit E add.

0 mg

3.43% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

1.66 mg
1.84% of 90.0 mg RDA

Vitamins

Vit B1

0.0644 mg
5.37% of 1.20 mg RDA

Vitamins

Vit B2

0.138 mg
10.6% of 1.30 mg RDA

Vitamins

Vit B3

4.08 mg
25.5% of 16.0 mg RDA

Vitamins

Vit B5

0.524 mg
10.5% of 5.00 mg AI

Vitamins

Vit B6

0.092 mg
7.08% of 1.30 mg RDA

Vitamins

Vit B9

52.4 µg
13.1% 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

58.0 mg
10.5% of 550 mg AI

Vitamins

Vit K1

4.14 µg

Vit K2

0 µg

3.45% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

18.0 g
161% of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

0.102 g
7.31% 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

0.0386 g
1.38% of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

7.86 g
56.3% of 14.0 g MAX
5% of total calories