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Crackers, matzo, plain    134g (4.8 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
Set by user

Macro Nutrient

Fat

1.88g
1.40% of total weight

Macro Nutrient

Carbs

112g
84.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

13.4g
10.00% of total weight

Macro Nutrient

Water

5.76g
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

0.804g
0.6% of total weight

Macro Nutrient

Sugars

0.389g
0.29% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Fibers

4.02g
3.00% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Energy

529 kcal
21.1% of 2514 kcal DRI

Macro Nutrients

Fat

1.88 g
2.44% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

112 g
32.4% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

0.389 g
1.20% 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

4.02 g
10.6% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

13.4 g
22.3% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

5.76 g
0.156% 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

0.155 g
51.8% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.358 g
31.8% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.497 g
33.1% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

0.927 g
31.7% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.259 g
11.5% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.236 g
31.4% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

0.662 g

Tyrosine

0.367 g

54.9% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.563 g
28.9% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.285 g
38.1% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.302 g
101% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

17.4 mg
1.74% of 1000 mg AI

Minerals

Copper, Cu

0.0804 mg
8.93% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

4.23 mg
52.9% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

33.5 mg
7.98% of 420 mg RDA

Minerals

Manganese, Mn

0.871 mg
37.9% of 2.30 mg AI

Minerals

Phosphorus; P

119 mg
17.0% of 700 mg RDA

Minerals

Potassium, K

150 mg
3.19% of 4700 mg AI

Minerals

Selenium, Se

49.4 µg
89.9% of 55.0 µg RDA

Minerals

Sodium, Na

0 mg
0% of 1500 mg AI

Minerals

Zinc, Zn

0.911 mg
8.28% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

0 µg
0% of 900 µg RDA

Vitamins

Vit E

0.0804 mg

Vit E add.

0 mg

0.536% 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

0.519 mg
43.2% of 1.20 mg RDA

Vitamins

Vit B2

0.39 mg
30.0% of 1.30 mg RDA

Vitamins

Vit B3

5.22 mg
32.6% of 16.0 mg RDA

Vitamins

Vit B5

0.594 mg
11.9% of 5.00 mg AI

Vitamins

Vit B6

0.154 mg
11.9% of 1.30 mg RDA

Vitamins

Vit B9

22.8 µg
5.70% 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

14.5 mg
2.63% of 550 mg AI

Vitamins

Vit K1

0.402 µg

Vit K2

? µg

0.335% 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

0.303 g
2.17% of 14.0 g MAX
5% of total calories