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Cream puffs, prepared from recipe, shell (includes eclair)    362g (13 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 122 % 122% of 76.8 g RDA
Carbs 23.9 % 23.9% of 346 g AI
Sugars 4.79 % 4.79% of 32.5 g RDA
Starch ? % ? % of 275 g deducted
Fibers 7.62 % 7.62% of 38.0 g AI
Protein 54.3 % 54.3% of 60.0 g RDA
Water 3.96 % 3.96% of 3700 g AI
Energy 52.1 % 52.1% of 2514 kcal DRI
Essential Proteins
Tryptophan 133 % 133% of 0.3 g RDA
Threonine 118 % 118% of 1.13 g RDA
Isoleucine 104 % 104% of 1.50 g RDA
Leucine 88.9 % 88.9% of 2.93 g RDA
Lysine 80.0 % 80.0% of 2.25 g RDA
Methionine 115 % 115% of 0.75 g RDA
Phenylalanine
+
Tyrosine
155 % 155% of 1.88 g RDA
Valine 90.0 % 90.0% of 1.95 g RDA
Histidine 101 % 101% of 0.75 g RDA
Cysteine 240 % 240% of 0.3 g RDA
Minerals
Calcium, Ca 13.0 % 13.0% of 1000 mg AI
Copper, Cu 20.5 % 20.5% of 0.9 mg RDA
Fluoride, F ? % ? % of 4000 µg AI
Iron, Fe 91.4 % 91.4% of 8.00 mg RDA
Magnesium, Mg 10.3 % 10.3% of 420 mg RDA
Manganese, Mn 33.2 % 33.2% of 2.30 mg AI
Phosphorus; P 61.5 % 61.5% of 700 mg RDA
Potassium, K 7.47 % 7.47% of 4700 mg AI
Selenium, Se 158 % 158% of 55.0 µg RDA
Sodium, Na 134 % 134% of 1500 mg AI
Zinc, Zn 24.0 % 24.0% of 11.0 mg RDA
Vitamins
Vit A 112 % 112% of 900 µg RDA
Vit E
+
Vit E add.
67.8 % 67.8% of 15.0 mg RDA
Vit D 19.9 % 19.9% of 600 IU AI
Vit C 0 % 0% of 90.0 mg RDA
Vit B1 62.1 % 62.1% of 1.20 mg RDA
Vit B2 100 % 100% of 1.30 mg RDA
Vit B3 35.5 % 35.5% of 16.0 mg RDA
Vit B5 45.2 % 45.2% of 5.00 mg AI
Vit B6 20.9 % 20.9% of 1.30 mg RDA
Vit B9 67.9 % 67.9% of 400 µg RDA
Vit B12
+
Vit B12 add.
58.8 % 58.8% of 2.40 µg RDA
Choline 65.0 % 65.0% of 550 mg AI
Vit K1
+
Vit K2
73.9 % 73.9% 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
27.5 % 27.5% of 0.25 g AI
Undesired nutrients
Trans Fat ? % ? % of 2.79 g MAX
Saturated Fat 145 % 145% of 14.0 g MAX
Set by user

Macro Nutrient

Fat

93.8g
26.0% of total weight

Macro Nutrient

Carbs

82.5g
23.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

32.6g
9.00% of total weight

Macro Nutrient

Water

147g
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

6.52g
1.80% of total weight

Macro Nutrient

Sugars

1.56g
0.43% of total weight
Non-added sugars or natural sugars!

Macro Nutrient

Fibers

2.90g
0.8% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Fat

93.8 g
122% of 76.8 kcal RDA
28% of total calories

Macro Nutrients

Carbs

82.5 g
23.9% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

1.56 g
4.79% 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

2.90 g
7.62% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.

Macro Nutrients

Protein

32.6 g
54.3% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

147 g
3.96% 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

1310 kcal
52.1% of 2514 kcal DRI

Essential Proteins

Tryptophan

0.398 g
133% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

1.33 g
118% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

1.56 g
104% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

2.60 g
88.9% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

1.80 g
80.0% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.862 g
115% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

1.69 g

Tyrosine

1.21 g

155% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

1.76 g
90.0% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.757 g
101% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.72 g
240% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

130 mg
13.0% of 1000 mg AI

Minerals

Copper, Cu

0.185 mg
20.5% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

7.31 mg
91.4% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

43.4 mg
10.3% of 420 mg RDA

Minerals

Manganese, Mn

0.764 mg
33.2% of 2.30 mg AI

Minerals

Phosphorus; P

431 mg
61.5% of 700 mg RDA

Minerals

Potassium, K

351 mg
7.47% of 4700 mg AI

Minerals

Selenium, Se

86.9 µg
158% of 55.0 µg RDA

Minerals

Sodium, Na

2016 mg
134% of 1500 mg AI

Minerals

Zinc, Zn

2.64 mg
24.0% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

1006 µg
112% of 900 µg RDA

Vitamins

Vit E

10.2 mg

Vit E add.

0 mg

67.8% of 15.0 mg RDA

Vitamins

Vit D

119 IU
19.9% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0 mg
0% of 90.0 mg RDA

Vitamins

Vit B1

0.746 mg
62.1% of 1.20 mg RDA

Vitamins

Vit B2

1.30 mg
100% of 1.30 mg RDA

Vitamins

Vit B3

5.67 mg
35.5% of 16.0 mg RDA

Vitamins

Vit B5

2.26 mg
45.2% of 5.00 mg AI

Vitamins

Vit B6

0.272 mg
20.9% of 1.30 mg RDA

Vitamins

Vit B9

272 µg
67.9% of 400 µg RDA

Vitamins

Vit B12

1.41 µg

Vit B12 add.

0 µg

58.8% of 2.40 µg RDA
Rarer for vegans

Vitamins

Choline

357 mg
65.0% of 550 mg AI

Vitamins

Vit K1

88.7 µg

Vit K2

? µg

73.9% 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

0.00724 g

Ω3 ~Essential DHA

0.0615 g

27.5% 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

20.3 g
145% of 14.0 g MAX
5% of total calories