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Cream puffs, prepared from recipe, shell (includes eclair)    1507g (53 oz)

           
 
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
Detailed nutrient list
Macro Nutrients
Fat 508 % 508% of 76.8 g RDA
Carbs 99.4 % 99.4% of 346 g AI
Sugars 20.0 % 20.0% of 32.5 g RDA
Starch ? % ? % of 275 g deducted
Fibers 31.7 % 31.7% of 38.0 g AI
Protein 226 % 226% of 60.0 g RDA
Water 16.5 % 16.5% of 3700 g AI
Energy 217 % 217% of 2514 kcal DRI
Essential Proteins
Tryptophan 553 % 553% of 0.3 g RDA
Threonine 492 % 492% of 1.13 g RDA
Isoleucine 432 % 432% of 1.50 g RDA
Leucine 370 % 370% of 2.93 g RDA
Lysine 333 % 333% of 2.25 g RDA
Methionine 478 % 478% of 0.75 g RDA
Phenylalanine
+
Tyrosine
644 % 644% of 1.88 g RDA
Valine 375 % 375% of 1.95 g RDA
Histidine 420 % 420% of 0.75 g RDA
Cysteine 1000 % 1000% of 0.3 g RDA
Minerals
Calcium, Ca 54.3 % 54.3% of 1000 mg AI
Copper, Cu 85.4 % 85.4% of 0.9 mg RDA
Fluoride, F ? % ? % of 4000 µg AI
Iron, Fe 381 % 381% of 8.00 mg RDA
Magnesium, Mg 43.1 % 43.1% of 420 mg RDA
Manganese, Mn 138 % 138% of 2.30 mg AI
Phosphorus; P 256 % 256% of 700 mg RDA
Potassium, K 31.1 % 31.1% of 4700 mg AI
Selenium, Se 658 % 658% of 55.0 µg RDA
Sodium, Na 560 % 560% of 1500 mg AI
Zinc, Zn 100 % 100% of 11.0 mg RDA
Vitamins
Vit A 465 % 465% of 900 µg RDA
Vit E
+
Vit E add.
282 % 282% of 15.0 mg RDA
Vit D 82.9 % 82.9% of 600 IU AI
Vit C 0 % 0% of 90.0 mg RDA
Vit B1 259 % 259% of 1.20 mg RDA
Vit B2 417 % 417% of 1.30 mg RDA
Vit B3 148 % 148% of 16.0 mg RDA
Vit B5 188 % 188% of 5.00 mg AI
Vit B6 86.9 % 86.9% of 1.30 mg RDA
Vit B9 283 % 283% of 400 µg RDA
Vit B12
+
Vit B12 add.
245 % 245% of 2.40 µg RDA
Choline 270 % 270% of 550 mg AI
Vit K1
+
Vit K2
308 % 308% 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
115 % 115% of 0.25 g AI
Undesired nutrients
Trans Fat ? % ? % of 2.79 g MAX
Saturated Fat 604 % 604% of 14.0 g MAX
Set by user

Macro Nutrient

Fat

390g
26.0% of total weight

Macro Nutrient

Carbs

344g
23.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

136g
9.00% of total weight

Macro Nutrient

Water

610g
41.0% 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

27.1g
1.80% of total weight

Macro Nutrient

Sugars

6.48g
0.43% of total weight
Non-added sugars or natural sugars!

Macro Nutrient

Fibers

12.1g
0.8% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Fat

390 g
508% of 76.8 kcal RDA
28% of total calories

Macro Nutrients

Carbs

344 g
99.4% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

6.48 g
20.0% of 32.5 g RDA
5% of total calories
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

12.1 g
31.7% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Protein

136 g
226% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

610 g
16.5% 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.

Macro Nutrients

Energy

5455 kcal
217% of 2514 kcal DRI

Essential Proteins

Tryptophan

1.66 g
553% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

5.53 g
492% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

6.48 g
432% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

10.8 g
370% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

7.49 g
333% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

3.59 g
478% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

7.02 g

Tyrosine

5.05 g

644% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

7.31 g
375% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

3.15 g
420% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

3.00 g
1000% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

543 mg
54.3% of 1000 mg AI

Minerals

Copper, Cu

0.769 mg
85.4% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

30.4 mg
381% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

181 mg
43.1% of 420 mg RDA

Minerals

Manganese, Mn

3.18 mg
138% of 2.30 mg AI

Minerals

Phosphorus; P

1793 mg
256% of 700 mg RDA

Minerals

Potassium, K

1462 mg
31.1% of 4700 mg AI

Minerals

Selenium, Se

362 µg
658% of 55.0 µg RDA

Minerals

Sodium, Na

8394 mg
560% of 1500 mg AI

Minerals

Zinc, Zn

11.0 mg
100% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

4189 µg
465% of 900 µg RDA

Vitamins

Vit E

42.3 mg

Vit E add.

0 mg

282% of 15.0 mg RDA

Vitamins

Vit D

497 IU
82.9% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0 mg
0% of 90.0 mg RDA

Vitamins

Vit B1

3.10 mg
259% of 1.20 mg RDA

Vitamins

Vit B2

5.43 mg
417% of 1.30 mg RDA

Vitamins

Vit B3

23.6 mg
148% of 16.0 mg RDA

Vitamins

Vit B5

9.40 mg
188% of 5.00 mg AI

Vitamins

Vit B6

1.13 mg
86.9% of 1.30 mg RDA

Vitamins

Vit B9

1130 µg
283% of 400 µg RDA

Vitamins

Vit B12

5.88 µg

Vit B12 add.

0 µg

245% of 2.40 µg RDA
Rarer for vegans

Vitamins

Choline

1487 mg
270% of 550 mg AI

Vitamins

Vit K1

369 µg

Vit K2

? µg

308% 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

0.0301 g

Ω3 ~Essential DHA

0.256 g

115% 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

84.4 g
604% of 14.0 g MAX
5% of total calories