Cookies, vanilla wafers, lower fat
273g (3.4 cup, crumbs)
Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
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 | |||
|---|---|---|---|
| Fat | 54.0 % | 54.0% of 76.8 g RDA | |
| Carbs | 58.1 % | 58.1% of 346 g AI | |
| Sugars | 315 % | 315% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 13.7 % | 13.7% of 38.0 g AI | |
| Protein | 22.8 % | 22.8% of 60.0 g RDA | |
| Water | 0.376 % | 0.376% of 3700 g AI | |
| Energy | 47.9 % | 47.9% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 61.9 % | 61.9% of 0.3 g RDA | |
| Threonine | 41.0 % | 41.0% of 1.13 g RDA | |
| Isoleucine | 38.8 % | 38.8% of 1.50 g RDA | |
| Leucine | 34.1 % | 34.1% of 2.93 g RDA | |
| Lysine | 27.9 % | 27.9% of 2.25 g RDA | |
| Methionine | 38.2 % | 38.2% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
58.7 % | 58.7% of 1.88 g RDA | |
| Valine | 34.2 % | 34.2% of 1.95 g RDA | |
| Histidine | 38.6 % | 38.6% of 0.75 g RDA | |
| Cysteine | 100 % | 100% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 13.1 % | 13.1% of 1000 mg AI | |
| Copper, Cu | 30.3 % | 30.3% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 81.2 % | 81.2% of 8.00 mg RDA | |
| Magnesium, Mg | 9.10 % | 9.10% of 420 mg RDA | |
| Manganese, Mn | 31.1 % | 31.1% of 2.30 mg AI | |
| Phosphorus; P | 40.6 % | 40.6% of 700 mg RDA | |
| Potassium, K | 5.63 % | 5.63% of 4700 mg AI | |
| Selenium, Se | 56.1 % | 56.1% of 55.0 µg RDA | |
| Sodium, Na | 70.6 % | 70.6% of 1500 mg AI | |
| Zinc, Zn | 8.93 % | 8.93% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 2.43 % | 2.43% of 900 µg RDA | |
|
Vit E + Vit E add. |
4.19 % | 4.19% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 0 % | 0% of 90.0 mg RDA | |
| Vit B1 | 62.6 % | 62.6% of 1.20 mg RDA | |
| Vit B2 | 67.2 % | 67.2% of 1.30 mg RDA | |
| Vit B3 | 53.0 % | 53.0% of 16.0 mg RDA | |
| Vit B5 | 22.4 % | 22.4% of 5.00 mg AI | |
| Vit B6 | 15.3 % | 15.3% of 1.30 mg RDA | |
| Vit B9 | 65.5 % | 65.5% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
14.8 % | 14.8% of 2.40 µg RDA | |
| Choline | 13.7 % | 13.7% of 550 mg AI | |
|
Vit K1 + Vit K2 |
13.7 % | 13.7% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | ? % | ? % of 11.2 g AI | |
| Ω3 Essential ALA | ? % | ? % of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
14.2 % | 14.2% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 75.0 % | 75.0% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
201g
74.0% of total weight
74.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
13.9g
5.10% of total weight
5.10% 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
102g
38.0% of total weight
38.0% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
5.19g
1.90% of total weight
1.90% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
41.5 g
54.0% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
201 g
58.1% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
102 g
315% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
? g
? % of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
5.19 g
13.7% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
13.7 g
22.8% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
13.9 g
0.376% 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
0.186 g
61.9% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.461 g
41.0% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.581 g
38.8% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
0.996 g
34.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
0.628 g
27.9% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.287 g
38.2% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
0.663 g
Tyrosine
0.437 g
58.7% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
0.666 g
34.2% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.289 g
38.6% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.3 g
100% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
0.355 µg
Vit B12 add.
0 µg
14.8% of 2.40 µg RDA
Rarer for vegans
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0.0218 g
Ω3 ~Essential DHA
0.0137 g
14.2% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
10.5 g
75.0% of 14.0 g MAX
5% of total calories
This site gives results based on your individual characteristics. Don't forget to set them in the top right corner. You don't seem to have done that before.