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Crackers, matzo, plain    212g (7.6 matzo)

           
 
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

1/3* daily energy requirement

Set automatically to 1/3 daily energy requirement.
*Presuming 3 equal meals a day


Macro Nutrient

Fat

2.97g
1.40% of total weight

Macro Nutrient

Carbs

178g
84.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

21.2g
10.00% of total weight

Macro Nutrient

Water

9.12g
4.30% 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

1.27g
0.6% of total weight

Macro Nutrient

Sugars

0.615g
0.29% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Fibers

6.36g
3.00% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

838 kcal
33.3% of 2514 kcal DRI

Macro Nutrients

Fat

2.97 g
3.87% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

178 g
51.4% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.615 g
1.89% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

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

Macro Nutrients

Fibers

6.36 g
16.7% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

21.2 g
35.4% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

9.12 g
0.247% 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

0.246 g
82.0% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.566 g
50.4% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.787 g
52.5% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

1.47 g
50.2% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.409 g
18.2% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.373 g
49.8% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.05 g

Tyrosine

0.581 g

86.9% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.891 g
45.7% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.452 g
60.3% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.477 g
159% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

27.6 mg
2.76% of 1000 mg AI

Minerals

Copper, Cu

0.127 mg
14.1% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

6.70 mg
83.8% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

53.0 mg
12.6% of 420 mg RDA

Minerals

Manganese, Mn

1.38 mg
60.0% of 2.30 mg AI

Minerals

Phosphorus; P

189 mg
27.0% of 700 mg RDA

Minerals

Potassium, K

238 mg
5.06% of 4700 mg AI

Minerals

Selenium, Se

78.3 µg
142% of 55.0 µg RDA

Minerals

Sodium, Na

0 mg
0% of 1500 mg AI

Minerals

Zinc, Zn

1.44 mg
13.1% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.127 mg

Vit E add.

0 mg

0.849% of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0 mg
0% of 90.0 mg RDA

Vitamins

Vit B1

0.821 mg
68.4% of 1.20 mg RDA

Vitamins

Vit B2

0.617 mg
47.5% of 1.30 mg RDA

Vitamins

Vit B3

8.26 mg
51.6% of 16.0 mg RDA

Vitamins

Vit B5

0.94 mg
18.8% of 5.00 mg AI

Vitamins

Vit B6

0.244 mg
18.8% of 1.30 mg RDA

Vitamins

Vit B9

36.1 µg
9.02% 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

22.9 mg
4.17% of 550 mg AI

Vitamins

Vit K1

0.636 µg

Vit K2

? µg

0.53% of 120 µg AI

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 g

Ω3 ~Essential DHA

0 g

0% of 0.25 g AI
Rarer for vegans

Undesired nutrients

Trans Fat

? g
? % of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

0.479 g
3.43% of 14.0 g MAX
5% of total calories