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Macro Nutrient
Fat
381g
1.20% of total weight
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrient
Carbs
19820g
60.0% of total weight
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrient
Protein
8060g
25.0% of total weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrient
Water
3700g
11.0% 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
870g
2.70% of total weight
Macro Nutrient
Carbs
Sugars
2626g
8.00% of total weight
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrient
Carbs
Fibers
8372g
26.0% of total weight
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Unknown
0.099999999999997%
Macro Nutrients
Fat
381 g
496% 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
19820 g
5734% 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
2626 g
8086% 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
? g
? % of 275 g deduced
deduced = Calculated from known nutrients
Starch provide your main energy (medium term)
Macro Nutrients
Fibers
8372 g
22031% 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
8060 g
13433% 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
3700 g
100% 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
111954 kcal
4453% of 2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
Essential Proteins
Tryptophan
90.3 g
30095% 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
286 g
25448% 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
333 g
22194% 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
578 g
19755% 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
582 g
25856% 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
82.4 g
10987% 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
372 g
Tyrosine
233 g
32271% 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
381 g
19513% 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
196 g
26133% 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
122 g
40820% 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
18057 mg
1806% of 1000 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Copper, Cu
284 mg
31591% of 0.9 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Fluoride, F
? µg
? % of 4000 µg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Iron, Fe
1454 mg
18180% of 8.00 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Magnesium, Mg
37756 mg
8989% of 420 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Manganese, Mn
457 mg
19856% of 2.30 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Phosphorus; P
120161 mg
17166% of 700 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Potassium, K
322072 mg
6853% of 4700 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Selenium, Se
525 µg
955% of 55.0 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Sodium, Na
4925 mg
328% of 1500 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Zinc, Zn
988 mg
8984% of 11.0 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit A
2298 µg
255% of 900 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit E
29.5 mg
Vit E add.
0 mg
197% 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
591 mg
657% of 90.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B1
238 mg
19863% of 1.20 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B2
70.6 mg
5430% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B3
948 mg
5928% of 16.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B5
577 mg
11543% of 5.00 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit B6
57.1 mg
4394% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B9
89957 µg
22489% 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
31354 mg
5701% of 550 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit K1
4760 µg
Vit K2
? µg
3967% 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
? g
? % of 2.79 g MAX
BAD = Minimize your daily intake! Known for health risks.
1% of total calories
Undesired nutrients
Saturated Fat
52.9 g
378% 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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