Cream puffs, prepared from recipe, shell (includes eclair)
359g (13 oz)
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Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
Trp
Thr
Ile
Leu
Lys
Met
P+T
Val
His
Cys
Ca
Cu
F
Fe
Mg
Mn
P
K
Se
Na
Zn
A
E
D
C
B1
B2
B3
B5
B6
B9
B12
Chol
K+K
Ω6
Ω3
E+D
Trns
Sat
| Macro Nutrients | |||
|---|---|---|---|
| Fat | 121 % | 121% of 76.8 g RDA | |
| Carbs | 23.7 % | 23.7% of 346 g AI | |
| Sugars | 4.75 % | 4.75% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 7.56 % | 7.56% of 38.0 g AI | |
| Protein | 53.9 % | 53.9% of 60.0 g RDA | |
| Water | 3.93 % | 3.93% of 3700 g AI | |
| Energy | 51.7 % | 51.7% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 132 % | 132% of 0.3 g RDA | |
| Threonine | 117 % | 117% of 1.13 g RDA | |
| Isoleucine | 103 % | 103% of 1.50 g RDA | |
| Leucine | 88.1 % | 88.1% of 2.93 g RDA | |
| Lysine | 79.3 % | 79.3% of 2.25 g RDA | |
| Methionine | 114 % | 114% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
153 % | 153% of 1.88 g RDA | |
| Valine | 89.3 % | 89.3% of 1.95 g RDA | |
| Histidine | 100 % | 100% of 0.75 g RDA | |
| Cysteine | 238 % | 238% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 12.9 % | 12.9% of 1000 mg AI | |
| Copper, Cu | 20.3 % | 20.3% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 90.6 % | 90.6% of 8.00 mg RDA | |
| Magnesium, Mg | 10.3 % | 10.3% of 420 mg RDA | |
| Manganese, Mn | 32.9 % | 32.9% of 2.30 mg AI | |
| Phosphorus; P | 61.0 % | 61.0% of 700 mg RDA | |
| Potassium, K | 7.41 % | 7.41% of 4700 mg AI | |
| Selenium, Se | 157 % | 157% of 55.0 µg RDA | |
| Sodium, Na | 133 % | 133% of 1500 mg AI | |
| Zinc, Zn | 23.8 % | 23.8% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 111 % | 111% of 900 µg RDA | |
|
Vit E + Vit E add. |
67.3 % | 67.3% of 15.0 mg RDA | |
| Vit D | 19.7 % | 19.7% of 600 IU AI | |
| Vit C | 0 % | 0% of 90.0 mg RDA | |
| Vit B1 | 61.6 % | 61.6% of 1.20 mg RDA | |
| Vit B2 | 99.4 % | 99.4% of 1.30 mg RDA | |
| Vit B3 | 35.2 % | 35.2% of 16.0 mg RDA | |
| Vit B5 | 44.8 % | 44.8% of 5.00 mg AI | |
| Vit B6 | 20.7 % | 20.7% of 1.30 mg RDA | |
| Vit B9 | 67.3 % | 67.3% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
58.3 % | 58.3% of 2.40 µg RDA | |
| Choline | 64.4 % | 64.4% of 550 mg AI | |
|
Vit K1 + Vit K2 |
73.3 % | 73.3% 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 |
27.3 % | 27.3% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 144 % | 144% of 14.0 g MAX | |
Set by user
Macro Nutrient
Carbs
81.9g
23.0% of total weight
23.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
145g
41.0% of total weight
41.0% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrient
Sugars
1.54g
0.43% of total weight
0.43% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
2.87g
0.8% of total weight
0.8% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Fat
93.0 g
121% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
81.9 g
23.7% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
1.54 g
4.75% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
? g
? % of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
2.87 g
7.56% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
32.3 g
53.9% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
145 g
3.93% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Essential Proteins
Tryptophan
0.395 g
132% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
1.32 g
117% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.54 g
103% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
2.58 g
88.1% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.78 g
79.3% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.854 g
114% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.67 g
Tyrosine
1.20 g
153% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.74 g
89.3% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.75 g
100% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.714 g
238% of 0.3 g RDA
0.004g per kg body weight
Vitamins
Vit B12
1.40 µg
Vit B12 add.
0 µg
58.3% of 2.40 µg RDA
Rarer for vegans
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0.00718 g
Ω3 ~Essential DHA
0.061 g
27.3% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
20.1 g
144% of 14.0 g MAX
5% of total calories
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