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Cream puffs, prepared from recipe, shell (includes eclair)    316g (11 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 107 % 107% of 76.8 g RDA
Carbs 20.8 % 20.8% of 346 g AI
Sugars 4.18 % 4.18% of 32.5 g RDA
Starch ? % ? % of 275 g deducted
Fibers 6.65 % 6.65% of 38.0 g AI
Protein 47.4 % 47.4% of 60.0 g RDA
Water 3.46 % 3.46% of 3700 g AI
Energy 45.5 % 45.5% of 2514 kcal DRI
Essential Proteins
Tryptophan 116 % 116% of 0.3 g RDA
Threonine 103 % 103% of 1.13 g RDA
Isoleucine 90.6 % 90.6% of 1.50 g RDA
Leucine 77.6 % 77.6% of 2.93 g RDA
Lysine 69.8 % 69.8% of 2.25 g RDA
Methionine 100 % 100% of 0.75 g RDA
Phenylalanine
+
Tyrosine
135 % 135% of 1.88 g RDA
Valine 78.6 % 78.6% of 1.95 g RDA
Histidine 88.1 % 88.1% of 0.75 g RDA
Cysteine 210 % 210% of 0.3 g RDA
Minerals
Calcium, Ca 11.4 % 11.4% of 1000 mg AI
Copper, Cu 17.9 % 17.9% of 0.9 mg RDA
Fluoride, F ? % ? % of 4000 µg AI
Iron, Fe 79.8 % 79.8% of 8.00 mg RDA
Magnesium, Mg 9.03 % 9.03% of 420 mg RDA
Manganese, Mn 29.0 % 29.0% of 2.30 mg AI
Phosphorus; P 53.7 % 53.7% of 700 mg RDA
Potassium, K 6.52 % 6.52% of 4700 mg AI
Selenium, Se 138 % 138% of 55.0 µg RDA
Sodium, Na 117 % 117% of 1500 mg AI
Zinc, Zn 21.0 % 21.0% of 11.0 mg RDA
Vitamins
Vit A 97.6 % 97.6% of 900 µg RDA
Vit E
+
Vit E add.
59.2 % 59.2% of 15.0 mg RDA
Vit D 17.4 % 17.4% of 600 IU AI
Vit C 0 % 0% of 90.0 mg RDA
Vit B1 54.2 % 54.2% of 1.20 mg RDA
Vit B2 87.5 % 87.5% of 1.30 mg RDA
Vit B3 30.9 % 30.9% of 16.0 mg RDA
Vit B5 39.4 % 39.4% of 5.00 mg AI
Vit B6 18.2 % 18.2% of 1.30 mg RDA
Vit B9 59.3 % 59.3% of 400 µg RDA
Vit B12
+
Vit B12 add.
51.4 % 51.4% of 2.40 µg RDA
Choline 56.7 % 56.7% of 550 mg AI
Vit K1
+
Vit K2
64.5 % 64.5% 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
24.0 % 24.0% of 0.25 g AI
Undesired nutrients
Trans Fat ? % ? % of 2.79 g MAX
Saturated Fat 127 % 127% of 14.0 g MAX
Set by user

Macro Nutrient

Fat

81.8g
26.0% of total weight

Macro Nutrient

Carbs

72.0g
23.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

28.4g
9.00% of total weight

Macro Nutrient

Water

128g
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

5.69g
1.80% of total weight

Macro Nutrient

Sugars

1.36g
0.43% of total weight
Non-added sugars or natural sugars!

Macro Nutrient

Fibers

2.53g
0.8% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Fat

81.8 g
107% of 76.8 kcal RDA
28% of total calories

Macro Nutrients

Carbs

72.0 g
20.8% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.36 g
4.18% 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

2.53 g
6.65% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Protein

28.4 g
47.4% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

128 g
3.46% 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

1144 kcal
45.5% of 2514 kcal DRI

Essential Proteins

Tryptophan

0.348 g
116% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

1.16 g
103% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.36 g
90.6% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

2.27 g
77.6% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.57 g
69.8% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.752 g
100% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.47 g

Tyrosine

1.06 g

135% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.53 g
78.6% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.66 g
88.1% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.629 g
210% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

114 mg
11.4% of 1000 mg AI

Minerals

Copper, Cu

0.161 mg
17.9% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

6.38 mg
79.8% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

37.9 mg
9.03% of 420 mg RDA

Minerals

Manganese, Mn

0.667 mg
29.0% of 2.30 mg AI

Minerals

Phosphorus; P

376 mg
53.7% of 700 mg RDA

Minerals

Potassium, K

307 mg
6.52% of 4700 mg AI

Minerals

Selenium, Se

75.8 µg
138% of 55.0 µg RDA

Minerals

Sodium, Na

1760 mg
117% of 1500 mg AI

Minerals

Zinc, Zn

2.31 mg
21.0% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

878 µg
97.6% of 900 µg RDA

Vitamins

Vit E

8.88 mg

Vit E add.

0 mg

59.2% of 15.0 mg RDA

Vitamins

Vit D

104 IU
17.4% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0 mg
0% of 90.0 mg RDA

Vitamins

Vit B1

0.651 mg
54.2% of 1.20 mg RDA

Vitamins

Vit B2

1.14 mg
87.5% of 1.30 mg RDA

Vitamins

Vit B3

4.95 mg
30.9% of 16.0 mg RDA

Vitamins

Vit B5

1.97 mg
39.4% of 5.00 mg AI

Vitamins

Vit B6

0.237 mg
18.2% of 1.30 mg RDA

Vitamins

Vit B9

237 µg
59.3% of 400 µg RDA

Vitamins

Vit B12

1.23 µg

Vit B12 add.

0 µg

51.4% of 2.40 µg RDA
Rarer for vegans

Vitamins

Choline

312 mg
56.7% of 550 mg AI

Vitamins

Vit K1

77.4 µg

Vit K2

? µg

64.5% 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

0.00632 g

Ω3 ~Essential DHA

0.0537 g

24.0% 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

17.7 g
127% of 14.0 g MAX
5% of total calories