Seeds, pumpkin seeds (pepitas), raw
Recipes with this ingredient
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Calicen Smoothie Week 10-15Starting the day with a nutrition bomb, that sets the ground work for a healthy day. High in fiber and minerals. Avocado, big load of Cacao and together with leafy greens make it healthiest possible start into the day.Compatible blocks: 6 7 8 9 -
Calicen Smoothie Week 16-17Just a little bit less carbs, still all the flavor and potency of the original smoothie.Compatible blocks: 9 -
Cinnamon apple puddingThis fiber-rich snack is ideal for satisfying a sweet craving.Compatible blocks: 1 7 8 9 -
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Nutrition Dashboard
Targets
Calories
of 2000.0 kcal
of target
Reference targets
Calorie Composition
Dominant macro
|
67%
40.0g |
Fats
|
|
22%
29.9g |
Proteins
|
|
10%
13.6g |
Net Carbs
|
Targets
Water
Fiber
Protein
Net Carbs
Total Fat
Sodium
ANALYSIS
Animal vs Plant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Balanced
Pro-Inflamatory
Lower Omega-6 or Raise Omega-3
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 66/100 | High |
 |
Fiber Density Score | 61/100 | High |
 |
Protein Density Score | 71/100 | High |
 |
Vitamin Density Score | 33/100 | Medium |
 |
Mineral Density Score | 100/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 559 kcal |
28%
|
| Protein | 30 g |
60%
|
| Water | 7 g |
0%
|
| Fiber | 5 g |
17%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 ug |
0%
|
| Vitamin C | 2 mg |
2%
|
| Vitamin E | 2 mg |
15%
|
| Vitamin D | 0 mcg | -- |
| Vitamin K1 | 7 ug |
6%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
23%
|
| Vitamin B2 | 0 mg |
12%
|
| Vitamin B3 | 5 mg |
31%
|
| Vitamin B5 | 1 mg |
15%
|
| Vitamin B6 | 0 mg |
11%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 58 ug |
14%
|
| Vitamin B12 | 0 mcg | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 37 mg |
4%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
137%
|
| Iodine | 0 mcg | -- |
| Iron | 8 mg |
46%
|
| Manganese | 4 mg |
179%
|
| Magnesium | 500 mg |
125%
|
| Phosphorus | 1150 mg |
164%
|
| Potassium | 691 mg |
15%
|
| Selenium | 21 ug |
37%
|
| Sodium | 0 mg | -- |
| Zinc | 6 mg |
58%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 19 g |
6%
|
| Net Carbs | 14 g |
27%
|
| Sugars | 1 g |
3%
|
| Starches | 1 g |
3%
|
| Fiber | 5 g |
17%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 30 g |
60%
|
| Alanine | 1 g |
30%
|
| Arginine † | 5 g |
107%
|
| Aspartic Acid | 3 g |
59%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 6 g |
124%
|
| Glycine † | 2 g |
37%
|
| Histidine * | 1 g |
16%
|
| Isoleucine * ^ | 1 g |
26%
|
| Leucine * ^ | 2 g |
48%
|
| Lysine * | 1 g |
25%
|
| Methionine * | 1 g |
86%
|
| Phenylalanine * | 2 g |
35%
|
| Proline † | 1 g |
26%
|
| Serine | 2 g |
33%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
20%
|
| Tryptophan * | 1 g |
64%
|
| Tyrosine † | 1 g |
22%
|
| Valine * ^ | 2 g |
32%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 40 g |
57%
|
| Monounsaturated | 16 g |
81%
|
| Polyunsaturated | 21 g |
105%
|
| Omega-3 | 0 g |
1%
|
| Omega-3 ALA | 0 g |
1%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 21 g |
103%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 21 g |
103%
|
| Saturated | 9 g |
43%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 63 mg |
11%
|
| Betaine | 0 mg | -- |
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |