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Spinach souffle 594g (4.4 cup)

Spinach souffle

Macro Nutrients
Fat	100 %	100% of 76.8 g RDA
Carbs	10.1 %	10.1% of 346 g AI
Sugars	33.8 %	33.8% of 32.5 g RDA
Starch	? %	? % of 275 g deduced
Fibers	10.9 %	10.9% of 38.0 g AI
Protein	78.1 %	78.1% of 60.0 g RDA
Water	11.4 %	11.4% of 3700 g AI
Energy	39.9 %	39.9% of 2514 kcal EER

Essential Proteins
Tryptophan	214 %	214% of 0.3 g RDA
Threonine	163 %	163% of 1.13 g RDA
Isoleucine	178 %	178% of 1.50 g RDA
Leucine	144 %	144% of 2.93 g RDA
Lysine	147 %	147% of 2.25 g RDA
Methionine	164 %	164% of 0.75 g RDA
Phenylalanine + Tyrosine	240 %	240% of 1.88 g RDA
Valine	154 %	154% of 1.95 g RDA
Histidine	181 %	181% of 0.75 g RDA
Cysteine	188 %	188% of 0.3 g RDA

Minerals
Calcium, Ca	98.0 %	98.0% of 1000 mg AI
Copper, Cu	38.9 %	38.9% of 0.9 mg RDA
Fluoride, F	0.698 %	0.698% of 4000 µg AI
Iron, Fe	88.4 %	88.4% of 8.00 mg RDA
Magnesium, Mg	42.4 %	42.4% of 420 mg RDA
Manganese, Mn	69.5 %	69.5% of 2.30 mg AI
Phosphorus; P	118 %	118% of 700 mg RDA
Potassium, K	29.2 %	29.2% of 4700 mg AI
Selenium, Se	120 %	120% of 55.0 µg RDA
Sodium, Na	224 %	224% of 1500 mg AI
Zinc, Zn	45.9 %	45.9% of 11.0 mg RDA

Vitamins
Vit A	161 %	161% of 900 µg RDA
Vit E + Vit E add.	36.8 %	36.8% of 15.0 mg RDA
Vit D	30.7 %	30.7% of 600 IU AI
Vit C	48.2 %	48.2% of 90.0 mg RDA
Vit B1	40.6 %	40.6% of 1.20 mg RDA
Vit B2	120 %	120% of 1.30 mg RDA
Vit B3	17.8 %	17.8% of 16.0 mg RDA
Vit B5	52.0 %	52.0% of 5.00 mg AI
Vit B6	44.8 %	44.8% of 1.30 mg RDA
Vit B9	114 %	114% of 400 µg RDA
Vit B12 + Vit B12 add.	99.0 %	99.0% of 2.40 µg RDA
Choline	65.9 %	65.9% of 550 mg AI
Vit K1 + Vit K2	628 %	628% 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	21.4 %	21.4% of 0.25 g AI

Undesired nutrients
Trans Fat	48.7 %	48.7% of 2.79 g MAX
Saturated Fat	317 %	317% of 14.0 g MAX

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Macro Nutrient

Fat

76.9g
13.0% of total weight

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

Macro Nutrient

Carbs

35.0g
5.90% of total weight

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

Macro Nutrient

Protein

46.9g
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

420g
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

15.0g
2.50% of total weight

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Macro Nutrient

Carbs

Sugars

11.0g
1.90% of total weight

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

Macro Nutrient

Carbs

Fibers

4.16g
0.7% of total weight

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

Macro Nutrients

Fat

76.9 g

100% 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

35.0 g

10.1% 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

11.0 g

33.8% 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

4.16 g

10.9% 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

46.9 g

78.1% 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

420 g

11.4% 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

1004 kcal

39.9% 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

0.642 g

214% 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

1.83 g

163% 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

2.67 g

178% 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

4.21 g

144% 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

3.31 g

147% 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

1.23 g

164% 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

2.41 g

Tyrosine

2.08 g

240% 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

3.00 g

154% 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

1.36 g

181% 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

0.564 g

188% 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

980 mg

98.0% of 1000 mg AI

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

Minerals

Copper, Cu

0.35 mg

38.9% of 0.9 mg RDA

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

Minerals

Fluoride, F

27.9 µg

0.698% of 4000 µg AI

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

Minerals

Iron, Fe

7.07 mg

88.4% 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

178 mg

42.4% of 420 mg RDA

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

Minerals

Manganese, Mn

1.60 mg

69.5% of 2.30 mg AI

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

Minerals

Phosphorus; P

826 mg

118% of 700 mg RDA

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

Minerals

Potassium, K

1372 mg

29.2% of 4700 mg AI

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

Minerals

Selenium, Se

65.9 µg

120% of 55.0 µg RDA

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

Minerals

Sodium, Na

3362 mg

224% of 1500 mg AI

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

Minerals

Zinc, Zn

5.05 mg

45.9% 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

1449 µg

161% of 900 µg RDA

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

Vitamins

Vit E

5.52 mg

Vit E add.

0 mg

36.8% of 15.0 mg RDA

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

Vitamins

Vit D

184 IU

30.7% of 600 IU AI

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Rarer for vegans

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

Vitamins

Vit C

43.4 mg

48.2% of 90.0 mg RDA

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

Vitamins

Vit B1

0.487 mg

40.6% of 1.20 mg RDA

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

Vitamins

Vit B2

1.56 mg

120% of 1.30 mg RDA

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

Vitamins

Vit B3

2.85 mg

17.8% of 16.0 mg RDA

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

Vitamins

Vit B5

2.60 mg

52.0% of 5.00 mg AI

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

Vitamins

Vit B6

0.582 mg

44.8% of 1.30 mg RDA

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

Vitamins

Vit B9

457 µg

114% of 400 µg RDA

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

Vitamins

Vit B12

2.38 µg

Vit B12 add.

0 µg

99.0% 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

362 mg

65.9% of 550 mg AI

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

Vitamins

Vit K1

751 µg

Vit K2

1.78 µg

628% 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

0.00594 g

Ω3 ~Essential DHA

0.0475 g

21.4% 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

1.36 g

48.7% 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

44.2 g

317% 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.