Cream puffs, prepared from recipe, shell (includes eclair)
349g (12 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
| Macro Nutrients | |||
|---|---|---|---|
| Fat | 118 % | 118% of 76.8 g RDA | |
| Carbs | 23.0 % | 23.0% of 346 g AI | |
| Sugars | 4.62 % | 4.62% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 7.35 % | 7.35% of 38.0 g AI | |
| Protein | 52.4 % | 52.4% of 60.0 g RDA | |
| Water | 3.82 % | 3.82% of 3700 g AI | |
| Energy | 50.3 % | 50.3% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 128 % | 128% of 0.3 g RDA | |
| Threonine | 114 % | 114% of 1.13 g RDA | |
| Isoleucine | 100 % | 100% of 1.50 g RDA | |
| Leucine | 85.7 % | 85.7% of 2.93 g RDA | |
| Lysine | 77.1 % | 77.1% of 2.25 g RDA | |
| Methionine | 111 % | 111% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
149 % | 149% of 1.88 g RDA | |
| Valine | 86.8 % | 86.8% of 1.95 g RDA | |
| Histidine | 97.3 % | 97.3% of 0.75 g RDA | |
| Cysteine | 232 % | 232% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 12.6 % | 12.6% of 1000 mg AI | |
| Copper, Cu | 19.8 % | 19.8% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 88.1 % | 88.1% of 8.00 mg RDA | |
| Magnesium, Mg | 9.97 % | 9.97% of 420 mg RDA | |
| Manganese, Mn | 32.0 % | 32.0% of 2.30 mg AI | |
| Phosphorus; P | 59.3 % | 59.3% of 700 mg RDA | |
| Potassium, K | 7.20 % | 7.20% of 4700 mg AI | |
| Selenium, Se | 152 % | 152% of 55.0 µg RDA | |
| Sodium, Na | 130 % | 130% of 1500 mg AI | |
| Zinc, Zn | 23.2 % | 23.2% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 108 % | 108% of 900 µg RDA | |
|
Vit E + Vit E add. |
65.4 % | 65.4% of 15.0 mg RDA | |
| Vit D | 19.2 % | 19.2% of 600 IU AI | |
| Vit C | 0 % | 0% of 90.0 mg RDA | |
| Vit B1 | 59.9 % | 59.9% of 1.20 mg RDA | |
| Vit B2 | 96.6 % | 96.6% of 1.30 mg RDA | |
| Vit B3 | 34.2 % | 34.2% of 16.0 mg RDA | |
| Vit B5 | 43.6 % | 43.6% of 5.00 mg AI | |
| Vit B6 | 20.1 % | 20.1% of 1.30 mg RDA | |
| Vit B9 | 65.4 % | 65.4% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
56.7 % | 56.7% of 2.40 µg RDA | |
| Choline | 62.6 % | 62.6% of 550 mg AI | |
|
Vit K1 + Vit K2 |
71.3 % | 71.3% 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 |
26.5 % | 26.5% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 140 % | 140% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
79.6g
23.0% of total weight
23.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
141g
41.0% of total weight
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
Sugars
1.50g
0.43% of total weight
0.43% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
2.79g
0.8% of total weight
0.8% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
90.4 g
118% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
79.6 g
23.0% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
1.50 g
4.62% 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
2.79 g
7.35% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
31.4 g
52.4% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
141 g
3.82% 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
0.384 g
128% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
1.28 g
114% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.50 g
100% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.51 g
85.7% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.73 g
77.1% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.831 g
111% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.63 g
Tyrosine
1.17 g
149% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.69 g
86.8% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.729 g
97.3% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.695 g
232% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
1.36 µg
Vit B12 add.
0 µg
56.7% 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
0.00698 g
Ω3 ~Essential DHA
0.0593 g
26.5% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
19.5 g
140% 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.