Crackers, rusk toast
206g (21 rusk)
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 | 19.3 % | 19.3% of 76.8 g RDA | |
| Carbs | 43.1 % | 43.1% of 346 g AI | |
| Sugars | ? % | ? % of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | ? % | ? % of 38.0 g AI | |
| Protein | 46.3 % | 46.3% of 60.0 g RDA | |
| Water | 0.306 % | 0.306% of 3700 g AI | |
| Energy | 33.3 % | 33.3% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 117 % | 117% of 0.3 g RDA | |
| Threonine | 93.7 % | 93.7% of 1.13 g RDA | |
| Isoleucine | 83.7 % | 83.7% of 1.50 g RDA | |
| Leucine | 71.1 % | 71.1% of 2.93 g RDA | |
| Lysine | 62.6 % | 62.6% of 2.25 g RDA | |
| Methionine | 79.6 % | 79.6% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
125 % | 125% of 1.88 g RDA | |
| Valine | 72.2 % | 72.2% of 1.95 g RDA | |
| Histidine | 84.8 % | 84.8% of 0.75 g RDA | |
| Cysteine | 187 % | 187% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 5.56 % | 5.56% of 1000 mg AI | |
| Copper, Cu | 56.0 % | 56.0% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 70.0 % | 70.0% of 8.00 mg RDA | |
| Magnesium, Mg | 17.6 % | 17.6% of 420 mg RDA | |
| Manganese, Mn | 39.3 % | 39.3% of 2.30 mg AI | |
| Phosphorus; P | 45.0 % | 45.0% of 700 mg RDA | |
| Potassium, K | 10.7 % | 10.7% of 4700 mg AI | |
| Selenium, Se | 75.2 % | 75.2% of 55.0 µg RDA | |
| Sodium, Na | 34.7 % | 34.7% of 1500 mg AI | |
| Zinc, Zn | 20.6 % | 20.6% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 2.75 % | 2.75% of 900 µg RDA | |
|
Vit E + Vit E add. |
? % | ? % of 15.0 mg RDA | |
| Vit D | ? % | ? % of 600 IU AI | |
| Vit C | 0 % | 0% of 90.0 mg RDA | |
| Vit B1 | 69.3 % | 69.3% of 1.20 mg RDA | |
| Vit B2 | 63.2 % | 63.2% of 1.30 mg RDA | |
| Vit B3 | 59.5 % | 59.5% of 16.0 mg RDA | |
| Vit B5 | 24.9 % | 24.9% of 5.00 mg AI | |
| Vit B6 | 7.44 % | 7.44% of 1.30 mg RDA | |
| Vit B9 | 53.0 % | 53.0% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
15.4 % | 15.4% of 2.40 µg RDA | |
| Choline | ? % | ? % of 550 mg AI | |
|
Vit K1 + Vit K2 |
? % | ? % 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 |
17.3 % | 17.3% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 20.3 % | 20.3% of 14.0 g MAX | |
1/3* daily energy requirement
Set automatically to 1/3 daily energy requirement.
*Presuming 3 equal meals a day
Macro Nutrient
Carbs
149g
72.0% of total weight
72.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
11.3g
5.50% of total weight
5.50% 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.
Unknown
0.099999999999997%
Macro Nutrients
Fat
14.8 g
19.3% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
149 g
43.1% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
? g
? % 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
? g
? % of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
27.8 g
46.3% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
11.3 g
0.306% 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
0.352 g
117% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
1.05 g
93.7% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.26 g
83.7% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.08 g
71.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.41 g
62.6% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.597 g
79.6% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.38 g
Tyrosine
0.97 g
125% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.41 g
72.2% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.636 g
84.8% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.56 g
187% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
0.371 µg
Vit B12 add.
? µg
15.4% 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
0.0268 g
Ω3 ~Essential DHA
0.0165 g
17.3% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
2.83 g
20.3% 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.