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Macro Nutrient
Fat
90.6g
0.24% of total weight
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrient
Carbs
3616g
9.60% of total weight
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrient
Protein
351g
0.93% of total weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrient
Water
33328g
88.0% of total weight
Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrient
Ash
366g
0.97% of total weight
Macro Nutrient
Carbs
Sugars
1789g
4.70% of total weight
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrient
Carbs
Starch
540g
1.40% of total weight
Starch provide your main energy (medium term)
Macro Nutrient
Carbs
Fibers
1057g
2.80% of total weight
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Macro Nutrients
Fat
90.6 g
118% of 76.8 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
28% of total calories
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrients
Carbs
3616 g
1046% of 346 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
55% of total calories
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrients
Sugars
1789 g
5509% of 32.5 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
5% of total calories
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrients
Starch
540 g
196% of 275 g deduced
deduced = Calculated from known nutrients
Starch provide your main energy (medium term)
Macro Nutrients
Fibers
1057 g
2781% of 38.0 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Macro Nutrients
Protein
351 g
585% of 60.0 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.8g per kg body weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrients
Water
33328 g
901% of 3700 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrients
Energy
15477 kcal
616% of 2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
Essential Proteins
Tryptophan
4.53 g
1510% of 0.3 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.004g per kg body weight
Essential Proteins
Threonine
72.1 g
6409% of 1.13 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.02g per kg body weight
Essential Proteins
Isoleucine
29.1 g
1938% of 1.50 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.02g per kg body weight
Essential Proteins
Leucine
38.5 g
1316% of 2.93 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.04g per kg body weight
Essential Proteins
Lysine
38.1 g
1694% of 2.25 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.03g per kg body weight
Essential Proteins
Methionine
7.55 g
1007% of 0.75 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.01g per kg body weight
Essential Proteins
Phenylalanine
23.0 g
Tyrosine
16.2 g
2094% of 1.88 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.03g per kg body weight
Essential Proteins
Valine
26.0 g
1336% of 1.95 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.03g per kg body weight
Essential Proteins
Histidine
15.1 g
2013% of 0.75 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.01g per kg body weight
Essential Proteins
Cysteine
31.3 g
10444% of 0.3 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.004g per kg body weight
Minerals
Calcium, Ca
12457 mg
1246% of 1000 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Copper, Cu
17.0 mg
1887% of 0.9 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Fluoride, F
1208 µg
30.2% of 4000 µg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Iron, Fe
113 mg
1416% of 8.00 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Magnesium, Mg
4530 mg
1079% of 420 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Manganese, Mn
54.0 mg
2347% of 2.30 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Phosphorus; P
13212 mg
1887% of 700 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Potassium, K
120794 mg
2570% of 4700 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Selenium, Se
37.7 µg
68.6% of 55.0 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Sodium, Na
26046 mg
1736% of 1500 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Zinc, Zn
90.6 mg
824% of 11.0 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit A
315196 µg
35022% of 900 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit E
249 mg
Vit E add.
0 mg
1661% of 15.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit D
0 IU
0% of 600 IU AI
Rarer for vegans
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit C
2227 mg
2475% of 90.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B1
24.9 mg
2076% of 1.20 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B2
21.9 mg
1684% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B3
371 mg
2319% of 16.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B5
103 mg
2061% of 5.00 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit B6
52.1 mg
4007% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B9
7172 µg
1793% of 400 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B12
0 µg
Vit B12 add.
0 µg
0% of 2.40 µg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Choline
3322 mg
604% of 550 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit K1
4983 µg
Vit K2
? µg
4152% of 120 µg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
AI = Estimated, recommended Adequate daily Intake when no RDA available
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0 g
Ω3 ~Essential DHA
0 g
0% of 0.25 g AI
Rarer for vegans
AI = Estimated, recommended Adequate daily Intake when no RDA available
Undesired nutrients
Trans Fat
0 g
0% of 2.79 g MAX
BAD = Minimize your daily intake! Known for health risks.
1% of total calories
Undesired nutrients
Saturated Fat
14.0 g
100% of 14.0 g MAX
BAD = Minimize your daily intake! Known for health risks.
5% of total calories
Macro Nutrients
Fat
76.8 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
28% of total calories
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrients
Carbs
346 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
55% of total calories
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrients
Carbohydrates
Sugars
32.5 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
5% of total calories
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrients
Carbohydrates
Starch
275 g deduced
deduced = Calculated from known nutrients
Starch provide your main energy (medium term)
Macro Nutrients
Carbohydrates
Fibers
38.0 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Macro Nutrients
Protein
60.0 g RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
0.8g per kg body weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrients
Water
3700 g AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrients
Energy
2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
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