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Macro Nutrient
Fat
133600g
33.0% of total weight
Fat provides energy (long term), supports cells, and aids nutrient absorption.
Macro Nutrient
Carbs
95600g
24.0% of total weight
Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.
Macro Nutrient
Protein
3600g
0.9% of total weight
Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.
Macro Nutrient
Water
159600g
40.0% 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
7600g
1.90% of total weight
Macro Nutrient
Carbs
Sugars
25600g
6.40% of total weight
Sugars provide energy (short term). Here: Non-added or natural!
Macro Nutrients
Fat
133600 g
173921% 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
95600 g
27656% 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
25600 g
78816% 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
0 g
0% 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
3600 g
6000% 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
159600 g
4314% 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
1560000 kcal
62053% of 2514 kcal EER
EER = Avg. Estimated Energy Requirement for you, ±10–20%
The energy calculated from all other nutrients together.
Essential Proteins
Tryptophan
52.0 g
17333% 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
196 g
17422% 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
208 g
13867% 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
308 g
10530% 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
244 g
10844% 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
92.0 g
12267% 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
156 g
Tyrosine
156 g
16640% 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
220 g
11282% 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
88.0 g
11733% 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
64.0 g
21333% 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
56000 mg
5600% of 1000 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Copper, Cu
40.0 mg
4444% 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
800 mg
10000% of 8.00 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Magnesium, Mg
8000 mg
1905% of 420 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Manganese, Mn
352 mg
15304% of 2.30 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Phosphorus; P
104000 mg
14857% of 700 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Potassium, K
36000 mg
766% of 4700 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Selenium, Se
6400 µg
11636% of 55.0 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Minerals
Sodium, Na
2844000 mg
189600% of 1500 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Minerals
Zinc, Zn
720 mg
6545% of 11.0 mg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit A
84000 µg
9333% of 900 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit E
8240 mg
Vit E add.
0 mg
54933% of 15.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit D
16000 IU
2667% of 600 IU AI
Rarer for vegans
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit C
0 mg
0% of 90.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B1
52.0 mg
4333% of 1.20 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B2
96.0 mg
7385% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B3
16.0 mg
100.0% of 16.0 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B5
972 mg
19440% of 5.00 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit B6
68.0 mg
5231% of 1.30 mg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B9
24000 µg
6000% of 400 µg RDA
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Vit B12
840 µg
Vit B12 add.
0 µg
35000% of 2.40 µg RDA
Rarer for vegans
RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)
Vitamins
Choline
58400 mg
10618% of 550 mg AI
AI = Estimated, recommended Adequate daily Intake when no RDA available
Vitamins
Vit K1
168800 µg
Vit K2
? µg
140667% 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
19600 g
140334% 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.