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Spinach souffle 334g (2.5 cup)

Spinach souffle

Macro Nutrients
Fat	56.3 %	56.3% of 76.8 g RDA
Carbs	5.70 %	5.70% of 346 g AI
Sugars	19.0 %	19.0% of 32.5 g RDA
Starch	? %	? % of 275 g deduced
Fibers	6.15 %	6.15% of 38.0 g AI
Protein	43.9 %	43.9% of 60.0 g RDA
Water	6.38 %	6.38% of 3700 g AI
Energy	22.5 %	22.5% of 2514 kcal EER

Essential Proteins
Tryptophan	120 %	120% of 0.3 g RDA
Threonine	91.4 %	91.4% of 1.13 g RDA
Isoleucine	100 %	100% of 1.50 g RDA
Leucine	80.8 %	80.8% of 2.93 g RDA
Lysine	82.8 %	82.8% of 2.25 g RDA
Methionine	92.2 %	92.2% of 0.75 g RDA
Phenylalanine + Tyrosine	135 %	135% of 1.88 g RDA
Valine	86.5 %	86.5% of 1.95 g RDA
Histidine	102 %	102% of 0.75 g RDA
Cysteine	106 %	106% of 0.3 g RDA

Minerals
Calcium, Ca	55.1 %	55.1% of 1000 mg AI
Copper, Cu	21.9 %	21.9% of 0.9 mg RDA
Fluoride, F	0.392 %	0.392% of 4000 µg AI
Iron, Fe	49.7 %	49.7% of 8.00 mg RDA
Magnesium, Mg	23.9 %	23.9% of 420 mg RDA
Manganese, Mn	39.1 %	39.1% of 2.30 mg AI
Phosphorus; P	66.3 %	66.3% of 700 mg RDA
Potassium, K	16.4 %	16.4% of 4700 mg AI
Selenium, Se	67.4 %	67.4% of 55.0 µg RDA
Sodium, Na	126 %	126% of 1500 mg AI
Zinc, Zn	25.8 %	25.8% of 11.0 mg RDA

Vitamins
Vit A	90.6 %	90.6% of 900 µg RDA
Vit E + Vit E add.	20.7 %	20.7% of 15.0 mg RDA
Vit D	17.3 %	17.3% of 600 IU AI
Vit C	27.1 %	27.1% of 90.0 mg RDA
Vit B1	22.8 %	22.8% of 1.20 mg RDA
Vit B2	67.6 %	67.6% of 1.30 mg RDA
Vit B3	10.00 %	10.00% of 16.0 mg RDA
Vit B5	29.3 %	29.3% of 5.00 mg AI
Vit B6	25.2 %	25.2% of 1.30 mg RDA
Vit B9	64.3 %	64.3% of 400 µg RDA
Vit B12 + Vit B12 add.	55.7 %	55.7% of 2.40 µg RDA
Choline	37.0 %	37.0% of 550 mg AI
Vit K1 + Vit K2	353 %	353% 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	12.0 %	12.0% of 0.25 g AI

Undesired nutrients
Trans Fat	27.4 %	27.4% of 2.79 g MAX
Saturated Fat	178 %	178% of 14.0 g MAX

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Macro Nutrient

Fat

43.3g
13.0% of total weight

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Fat provides energy (long term), supports cells, and aids nutrient absorption.

Macro Nutrient

Carbs

19.7g
5.90% of total weight

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Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.

Macro Nutrient

Protein

26.4g
7.90% of total weight

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Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.

Macro Nutrient

Water

236g
71.0% of total weight

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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

8.42g
2.50% of total weight

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Macro Nutrient

Carbs

Sugars

6.18g
1.90% of total weight

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Sugars provide energy (short term). Here: Non-added or natural!

Macro Nutrient

Carbs

Fibers

2.34g
0.7% of total weight

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Fibers are (mostly) indigestible carbs that aid digestion and gut health.

Macro Nutrients

Fat

43.3 g

56.3% of 76.8 g RDA

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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

19.7 g

5.70% of 346 g AI

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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

6.18 g

19.0% of 32.5 g RDA

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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

? g

? % of 275 g deduced

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deduced = Calculated from known nutrients

Starch provide your main energy (medium term)

Macro Nutrients

Fibers

2.34 g

6.15% of 38.0 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Fibers are (mostly) indigestible carbs that aid digestion and gut health.

Macro Nutrients

Protein

26.4 g

43.9% of 60.0 g RDA

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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

236 g

6.38% of 3700 g AI

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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

564 kcal

22.5% of 2514 kcal EER

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EER = Avg. Estimated Energy Requirement for you, ±10–20%

The energy calculated from all other nutrients together.

Essential Proteins

Tryptophan

0.361 g

120% of 0.3 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.004g per kg body weight

Essential Proteins

Threonine

1.03 g

91.4% of 1.13 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.02g per kg body weight

Essential Proteins

Isoleucine

1.50 g

100% of 1.50 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.02g per kg body weight

Essential Proteins

Leucine

2.36 g

80.8% of 2.93 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.04g per kg body weight

Essential Proteins

Lysine

1.86 g

82.8% of 2.25 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Methionine

0.691 g

92.2% of 0.75 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.01g per kg body weight

Essential Proteins

Phenylalanine

1.36 g

Tyrosine

1.17 g

135% of 1.88 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Valine

1.69 g

86.5% of 1.95 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Histidine

0.765 g

102% of 0.75 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.01g per kg body weight

Essential Proteins

Cysteine

0.317 g

106% of 0.3 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.004g per kg body weight

Minerals

Calcium, Ca

551 mg

55.1% of 1000 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Copper, Cu

0.197 mg

21.9% of 0.9 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Fluoride, F

15.7 µg

0.392% of 4000 µg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Iron, Fe

3.97 mg

49.7% of 8.00 mg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Magnesium, Mg

100 mg

23.9% of 420 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Manganese, Mn

0.898 mg

39.1% of 2.30 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Phosphorus; P

464 mg

66.3% of 700 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Potassium, K

772 mg

16.4% of 4700 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Selenium, Se

37.1 µg

67.4% of 55.0 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Sodium, Na

1890 mg

126% of 1500 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Zinc, Zn

2.84 mg

25.8% of 11.0 mg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit A

815 µg

90.6% of 900 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit E

3.11 mg

Vit E add.

0 mg

20.7% of 15.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit D

104 IU

17.3% of 600 IU AI

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit C

24.4 mg

27.1% of 90.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B1

0.274 mg

22.8% of 1.20 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B2

0.878 mg

67.6% of 1.30 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B3

1.60 mg

10.00% of 16.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B5

1.46 mg

29.3% of 5.00 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit B6

0.327 mg

25.2% of 1.30 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B9

257 µg

64.3% of 400 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B12

1.34 µg

Vit B12 add.

0 µg

55.7% of 2.40 µg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Choline

204 mg

37.0% of 550 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit K1

423 µg

Vit K2

1.00 µg

353% of 120 µg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Essential Omega fatty acids

Ω6 Essential LA

? g

? % of 11.2 g AI

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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

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

1% of total calories

Essential Omega fatty acids

Ω3 ~Essential EPA

0.00334 g

Ω3 ~Essential DHA

0.0267 g

12.0% of 0.25 g AI

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

Undesired nutrients

Trans Fat

0.765 g

27.4% of 2.79 g MAX

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BAD = Minimize your daily intake! Known for health risks.

1% of total calories

Undesired nutrients

Saturated Fat

24.9 g

178% of 14.0 g MAX

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BAD = Minimize your daily intake! Known for health risks.

5% of total calories

Macro Nutrients

Fat

76.8 g RDA

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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

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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

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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

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deduced = Calculated from known nutrients

Starch provide your main energy (medium term)

Macro Nutrients

Carbohydrates

Fibers

38.0 g AI

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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

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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

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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

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EER = Avg. Estimated Energy Requirement for you, ±10–20%

The energy calculated from all other nutrients together.