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Macro Nutrient
Fat
1004g
20.0% of total weight
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrient
Carbs
3339g
66.0% of total weight
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrient
Protein
184g
3.60% of total weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrient
Water
502g
9.90% 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
49.3g
0.97% of total weight
Macro Nutrient
Carbs
Sugars
1884g
37.0% of total weight
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrient
Carbs
Starch
1217g
24.0% of total weight
Starch provide your main energy (medium term)
Macro Nutrient
Carbs
Fibers
91.4g
1.80% of total weight
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Macro Nutrients
Fat
1004 g
1307% 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
3339 g
966% 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
1884 g
5801% 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
1217 g
442% of 275 g deduced
deduced = Calculated from known nutrients
Starch provide your main energy (medium term)
Macro Nutrients
Fibers
91.4 g
241% 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
184 g
307% 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
502 g
13.6% 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
22551 kcal
897% of 2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
Essential Proteins
Tryptophan
2.59 g
863% 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
5.94 g
528% 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
7.82 g
521% 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
13.6 g
465% 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
7.92 g
352% 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
3.50 g
467% 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
8.99 g
Tyrosine
5.99 g
799% 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
9.09 g
466% 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
3.71 g
494% 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
3.50 g
1168% 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
863 mg
86.3% of 1000 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Copper, Cu
11.5 mg
1281% 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
207 mg
2584% of 8.00 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Magnesium, Mg
1473 mg
351% of 420 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Manganese, Mn
21.5 mg
934% of 2.30 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Phosphorus; P
3098 mg
443% of 700 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Potassium, K
6603 mg
140% of 4700 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Selenium, Se
157 µg
286% of 55.0 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Sodium, Na
14018 mg
935% of 1500 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Zinc, Zn
27.4 mg
249% of 11.0 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit A
0 µg
0% of 900 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit E
78.7 mg
Vit E add.
? mg
525% of 15.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit D
? IU
? % of 600 IU AI
Rarer for vegans
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit C
? mg
? % of 90.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B1
7.11 mg
593% of 1.20 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B2
14.4 mg
1106% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B3
105 mg
654% of 16.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B5
18.3 mg
366% of 5.00 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit B6
2.54 mg
195% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B9
2286 µg
571% of 400 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B12
0 µg
Vit B12 add.
? µg
0% of 2.40 µg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Choline
? mg
? % of 550 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit K1
122 µg
Vit K2
0 µg
102% of 120 µg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Essential Omega fatty acids
Ω6 Essential LA
84.8 g
759% 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
2.59 g
185% 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
2.79 g
100% of 2.79 g MAX
BAD = Minimize your daily intake! Known for health risks.
1% of total calories
Undesired nutrients
Saturated Fat
495 g
3546% 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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