Easy Butternut Squash Soup

Ingredient description Matched product Energy (calories)
200g pumpkin Seeds · pumpkin and squash seed kernels · roasted · with salt added - 200 g 1148 kcal
6 red dates Dates · deglet noor - 6 date, pitted 120 kcal
5g goji berries Pie · berry · not blackberry · blueberry · boysenberry · huckleberry · raspberry · or strawberry · two crust - 5 g 14 kcal
3 fresh lily bulbs Fennel · bulb · raw - 3 bulb 218 kcal
4
Main Ingredients
1
Servings per recipe
950 g
Servings size
Amount per 950 g= 1 serving(s)
  • Energy (calories)：1500kcal
    69%
  • Protein：69.56g
    127%
  • Fat：100.36g Why gray?
    207%
  • Carbohydrates：114.61g
    47%
Calorie breakdown
  • Protein: 16%
    232kcal
  • Fat: 56%
    840kcal
  • Carbohydrates: 28%
    426kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
314:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    69%
    1500 kcal
  • Water
    24%
    648.24 g

Carbohydrates

  • Carbohydrate
    47%
    114.61 g
  • Fiber
    153%
    38.3 g
  • Sugars, total
    58.02 g
  • Starch
    1.48 g

Lipids

  • Total lipid (fat)
    207%
    100.36 g
  • Total polyunsaturated
    41.104 g
  • Omega 3 (n-3)
    0.121 g
  • Omega 6 (n-6)
    38.047 g
  • Total monounsaturated
    32.245 g
  • Total saturated
    as low as possible
    17.899 g
  • Total trans
    as low as possible
    0.084 g
  • Cholesterol
    as low as possible
    0 mg

Protein + aminoacids

  • Protein
    127%
    69.56 g
  • Tryptophan
    357%
    1.143 g
  • Threonine
    155%
    1.988 g
  • Isoleucine
    210%
    2.551 g
  • Leucine
    179%
    4.812 g
  • Lysine
    101%
    2.468 g
  • Methionine + Cystine
    155%
    1.882 g
  • Methionine
    1.199 g
  • Cystine
    0.683 g
  • Phenylalanine + Tyrosine
    266%
    5.608 g
  • Phenylalanine
    3.443 g
  • Tyrosine
    2.164 g
  • Valine
    205%
    3.148 g

Vitamins

  • Vitamin C
    118%
    88.3 mg
  • Folate, total
    313 µg
  • Folate, DFE
    314 µg DFE
  • Vitamin B-1 (Thiamin)
    22%
    0.24 mg
  • Vitamin B-2 (Riboflavin)
    51%
    0.559 mg
  • Vitamin B-3 (Niacin)
    100%
    13.959 mg
  • Vitamin B-5 (Pantothenic acid)
    61%
    3.035 mg
  • Vitamin B-6
    46%
    0.602 mg
  • Vitamin B-12 (Cobalamin)
    0%
    0 µg
  • Vitamin A
    291%
    6785 IU
  • Vitamin E
    35%
    5.28 mg
  • Vitamin D
    0%
    0 IU
  • Vitamin K
    502%
    451.5 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    47%
    465 mg
  • Magnesium, Mg
    399%
    1238 mg
  • Phosphorus, P
    390%
    2727 mg
  • Iron, Fe
    121%
    21.76 mg
  • Potassium, K
    101%
    4765 mg
  • Sodium, Na
    59%
    890 mg
  • Zinc, Zn
    210%
    16.82 mg
  • Copper, Cu
    345%
    3.104 mg
  • Selenium, Se
    46%
    25.4 µg
  • Manganese, Mn
    580%
    10.432 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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