Cookies, vanilla wafers, lower fat
506g (6.3 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 | 100 % | 100% of 76.8 g RDA | |
| Carbs | 108 % | 108% of 346 g AI | |
| Sugars | 584 % | 584% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 25.3 % | 25.3% of 38.0 g AI | |
| Protein | 42.2 % | 42.2% of 60.0 g RDA | |
| Water | 0.697 % | 0.697% of 3700 g AI | |
| Energy | 88.8 % | 88.8% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 115 % | 115% of 0.3 g RDA | |
| Threonine | 76.0 % | 76.0% of 1.13 g RDA | |
| Isoleucine | 71.9 % | 71.9% of 1.50 g RDA | |
| Leucine | 63.1 % | 63.1% of 2.93 g RDA | |
| Lysine | 51.7 % | 51.7% of 2.25 g RDA | |
| Methionine | 70.8 % | 70.8% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
109 % | 109% of 1.88 g RDA | |
| Valine | 63.3 % | 63.3% of 1.95 g RDA | |
| Histidine | 71.5 % | 71.5% of 0.75 g RDA | |
| Cysteine | 186 % | 186% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 24.3 % | 24.3% of 1000 mg AI | |
| Copper, Cu | 56.2 % | 56.2% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 151 % | 151% of 8.00 mg RDA | |
| Magnesium, Mg | 16.9 % | 16.9% of 420 mg RDA | |
| Manganese, Mn | 57.6 % | 57.6% of 2.30 mg AI | |
| Phosphorus; P | 75.2 % | 75.2% of 700 mg RDA | |
| Potassium, K | 10.4 % | 10.4% of 4700 mg AI | |
| Selenium, Se | 104 % | 104% of 55.0 µg RDA | |
| Sodium, Na | 131 % | 131% of 1500 mg AI | |
| Zinc, Zn | 16.6 % | 16.6% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 4.50 % | 4.50% of 900 µg RDA | |
|
Vit E + Vit E add. |
7.76 % | 7.76% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 0 % | 0% of 90.0 mg RDA | |
| Vit B1 | 116 % | 116% of 1.20 mg RDA | |
| Vit B2 | 125 % | 125% of 1.30 mg RDA | |
| Vit B3 | 98.2 % | 98.2% of 16.0 mg RDA | |
| Vit B5 | 41.5 % | 41.5% of 5.00 mg AI | |
| Vit B6 | 28.4 % | 28.4% of 1.30 mg RDA | |
| Vit B9 | 121 % | 121% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
27.4 % | 27.4% of 2.40 µg RDA | |
| Choline | 25.4 % | 25.4% of 550 mg AI | |
|
Vit K1 + Vit K2 |
25.3 % | 25.3% 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 |
26.3 % | 26.3% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 139 % | 139% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
372g
74.0% of total weight
74.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
25.8g
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
190g
38.0% of total weight
38.0% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
9.61g
1.90% of total weight
1.90% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
76.9 g
100% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
372 g
108% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
190 g
584% 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
9.61 g
25.3% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
25.3 g
42.2% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
25.8 g
0.697% 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
0.344 g
115% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.855 g
76.0% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.08 g
71.9% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
1.85 g
63.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.16 g
51.7% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.531 g
70.8% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.23 g
Tyrosine
0.81 g
109% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.23 g
63.3% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.536 g
71.5% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.557 g
186% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
0.658 µg
Vit B12 add.
0 µg
27.4% 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
0.0405 g
Ω3 ~Essential DHA
0.0253 g
26.3% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
19.4 g
139% 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.