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Macro Nutrient
Fat
28906g
25.0% of total weight
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrient
Carbs
67294g
58.0% of total weight
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrient
Protein
11331g
9.80% of total weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrient
Water
3700g
3.20% 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
4394g
3.80% of total weight
Macro Nutrient
Carbs
Fibers
3584g
3.10% of total weight
Fibers are (mostly) indigestible carbs that aid digestion and gut health.
Macro Nutrients
Fat
28906 g
37630% 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
67294 g
19467% 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
? g
? % 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
3584 g
9433% 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
11331 g
18885% 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
100.0% 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
574656 kcal
22858% of 2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
Essential Proteins
Tryptophan
150 g
50104% 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
345 g
30628% 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
443 g
29523% 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
807 g
27592% 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
398 g
17678% 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
193 g
25746% 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
546 g
Tyrosine
347 g
47607% 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
506 g
25971% 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
253 g
33763% 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
224 g
74771% 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
235875 mg
23588% of 1000 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Copper, Cu
185 mg
20556% 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
3029 mg
37867% of 8.00 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Magnesium, Mg
62438 mg
14866% of 420 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Manganese, Mn
1252 mg
54444% of 2.30 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Phosphorus; P
441688 mg
63098% of 700 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Potassium, K
353813 mg
7528% of 4700 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Selenium, Se
28097 µg
51085% of 55.0 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Sodium, Na
970094 mg
64673% of 1500 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Zinc, Zn
1006 mg
9145% of 11.0 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit A
24281 µg
2698% of 900 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit E
? mg
Vit E add.
? mg
? % 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
1734 mg
1927% of 90.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B1
414 mg
34495% of 1.20 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B2
494 mg
37978% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B3
3683 mg
23017% of 16.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B5
719 mg
14384% of 5.00 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit B6
302 mg
23214% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B9
111000 µg
27750% of 400 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B12
139 µg
Vit B12 add.
? µg
5781% 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
? µg
Vit K2
? µg
? % 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
4774 g
34183% 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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