Muffin, blueberry, commercially prepared, low-fat
300g
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 | 16.5 % | 16.5% of 76.8 g RDA | |
| Carbs | 43.4 % | 43.4% of 346 g AI | |
| Sugars | 250 % | 250% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 33.2 % | 33.2% of 38.0 g AI | |
| Protein | 21.2 % | 21.2% of 60.0 g RDA | |
| Water | 3.24 % | 3.24% of 3700 g AI | |
| Energy | 30.4 % | 30.4% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 48.0 % | 48.0% of 0.3 g RDA | |
| Threonine | 40.3 % | 40.3% of 1.13 g RDA | |
| Isoleucine | 37.0 % | 37.0% of 1.50 g RDA | |
| Leucine | 32.7 % | 32.7% of 2.93 g RDA | |
| Lysine | 26.8 % | 26.8% of 2.25 g RDA | |
| Methionine | 36.8 % | 36.8% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
49.0 % | 49.0% of 1.88 g RDA | |
| Valine | 32.8 % | 32.8% of 1.95 g RDA | |
| Histidine | 36.8 % | 36.8% of 0.75 g RDA | |
| Cysteine | 99.0 % | 99.0% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 10.5 % | 10.5% of 1000 mg AI | |
| Copper, Cu | 26.7 % | 26.7% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 75.0 % | 75.0% of 8.00 mg RDA | |
| Magnesium, Mg | 7.14 % | 7.14% of 420 mg RDA | |
| Manganese, Mn | 102 % | 102% of 2.30 mg AI | |
| Phosphorus; P | 53.6 % | 53.6% of 700 mg RDA | |
| Potassium, K | 6.13 % | 6.13% of 4700 mg AI | |
| Selenium, Se | 53.5 % | 53.5% of 55.0 µg RDA | |
| Sodium, Na | 82.6 % | 82.6% of 1500 mg AI | |
| Zinc, Zn | 34.6 % | 34.6% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 3.33 % | 3.33% of 900 µg RDA | |
|
Vit E + Vit E add. |
7.80 % | 7.80% of 15.0 mg RDA | |
| Vit D | 1.50 % | 1.50% of 600 IU AI | |
| Vit C | 3.00 % | 3.00% of 90.0 mg RDA | |
| Vit B1 | 40.8 % | 40.8% of 1.20 mg RDA | |
| Vit B2 | 40.4 % | 40.4% of 1.30 mg RDA | |
| Vit B3 | 25.8 % | 25.8% of 16.0 mg RDA | |
| Vit B5 | 15.1 % | 15.1% of 5.00 mg AI | |
| Vit B6 | 9.69 % | 9.69% of 1.30 mg RDA | |
| Vit B9 | 54.8 % | 54.8% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
20.0 % | 20.0% of 2.40 µg RDA | |
| Choline | 28.2 % | 28.2% of 550 mg AI | |
|
Vit K1 + Vit K2 |
14.3 % | 14.3% 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 |
15.6 % | 15.6% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 33.3 % | 33.3% of 14.0 g MAX | |
Max of 300 g
Aimed for 1/3* daily energy requirement, with a 300g maximum.
*Presuming 3 equal meals a day
Macro Nutrient
Carbs
150g
50.0% of total weight
50.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
120g
40.0% of total weight
40.0% 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
81.2g
27.0% of total weight
27.0% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
12.6g
4.20% of total weight
4.20% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
12.7 g
16.5% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
150 g
43.4% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
81.2 g
250% 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
12.6 g
33.2% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
12.7 g
21.2% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
120 g
3.24% 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
0.144 g
48.0% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.453 g
40.3% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.555 g
37.0% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
0.957 g
32.7% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
0.603 g
26.8% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.276 g
36.8% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
0.591 g
Tyrosine
0.327 g
49.0% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
0.639 g
32.8% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.276 g
36.8% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.297 g
99.0% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
0.48 µg
Vit B12 add.
0 µg
20.0% 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
0.024 g
Ω3 ~Essential DHA
0.015 g
15.6% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
4.65 g
33.3% of 14.0 g MAX
5% of total calories
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