Edamame, frozen, prepared
300g
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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 | 20.3 % | 20.3% of 76.8 g RDA | |
| Carbs | 8.63 % | 8.63% of 346 g AI | |
| Sugars | 20.1 % | 20.1% of 32.5 g RDA | |
| Starch | 3.05 % | 3.05% of 275 g deducted | |
| Fibers | 41.1 % | 41.1% of 38.0 g AI | |
| Protein | 54.4 % | 54.4% of 60.0 g RDA | |
| Water | 5.90 % | 5.90% of 3700 g AI | |
| Energy | 14.6 % | 14.6% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 126 % | 126% of 0.3 g RDA | |
| Threonine | 88.3 % | 88.3% of 1.13 g RDA | |
| Isoleucine | 60.0 % | 60.0% of 1.50 g RDA | |
| Leucine | 76.4 % | 76.4% of 2.93 g RDA | |
| Lysine | 99.3 % | 99.3% of 2.25 g RDA | |
| Methionine | 56.4 % | 56.4% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
132 % | 132% of 1.88 g RDA | |
| Valine | 49.8 % | 49.8% of 1.95 g RDA | |
| Histidine | 107 % | 107% of 0.75 g RDA | |
| Cysteine | 124 % | 124% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 18.9 % | 18.9% of 1000 mg AI | |
| Copper, Cu | 115 % | 115% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 85.1 % | 85.1% of 8.00 mg RDA | |
| Magnesium, Mg | 45.7 % | 45.7% of 420 mg RDA | |
| Manganese, Mn | 134 % | 134% of 2.30 mg AI | |
| Phosphorus; P | 72.4 % | 72.4% of 700 mg RDA | |
| Potassium, K | 27.8 % | 27.8% of 4700 mg AI | |
| Selenium, Se | ? % | ? % of 55.0 µg RDA | |
| Sodium, Na | 1.20 % | 1.20% of 1500 mg AI | |
| Zinc, Zn | 37.4 % | 37.4% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | ? % | ? % of 900 µg RDA | |
|
Vit E + Vit E add. |
13.6 % | 13.6% of 15.0 mg RDA | |
| Vit D | ? % | ? % of 600 IU AI | |
| Vit C | 20.3 % | 20.3% of 90.0 mg RDA | |
| Vit B1 | 50.0 % | 50.0% of 1.20 mg RDA | |
| Vit B2 | 35.8 % | 35.8% of 1.30 mg RDA | |
| Vit B3 | 17.2 % | 17.2% of 16.0 mg RDA | |
| Vit B5 | 23.7 % | 23.7% of 5.00 mg AI | |
| Vit B6 | 23.1 % | 23.1% of 1.30 mg RDA | |
| Vit B9 | 233 % | 233% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
? % | ? % of 2.40 µg RDA | |
| Choline | 30.7 % | 30.7% of 550 mg AI | |
|
Vit K1 + Vit K2 |
66.8 % | 66.8% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | 48.0 % | 48.0% of 11.2 g AI | |
| Ω3 Essential ALA | 76.9 % | 76.9% of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
3.60 % | 3.60% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | 0.967 % | 0.967% of 2.79 g MAX | |
| Saturated Fat | 13.3 % | 13.3% 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
29.8g
9.90% of total weight
9.90% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
218g
73.0% of total weight
73.0% 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
6.54g
2.20% of total weight
2.20% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Starch
8.40g
2.80% of total weight
2.80% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
15.6g
5.20% of total weight
5.20% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
15.6 g
20.3% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
29.8 g
8.63% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
6.54 g
20.1% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
8.40 g
3.05% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
15.6 g
41.1% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
32.6 g
54.4% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
218 g
5.90% 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
0.378 g
126% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.993 g
88.3% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.9 g
60.0% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.24 g
76.4% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
2.24 g
99.3% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.423 g
56.4% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.46 g
Tyrosine
1.01 g
132% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
0.972 g
49.8% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.801 g
107% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.372 g
124% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
5.37 g
48.0% of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
1.07 g
76.9% of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0.009 g
Ω3 ~Essential DHA
0 g
3.60% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Trans Fat
0.027 g
0.967% of 2.79 g MAX
1% of total calories
Undesired nutrients
Saturated Fat
1.86 g
13.3% of 14.0 g MAX
5% of total calories
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