Pumpkin Soup

Ingredient description Matched product Energy (calories)
1.1 pounds pumpkin, peeled and sliced Seeds · pumpkin and squash seed kernels · roasted · with salt added - 1.1 lb 2864 kcal
1.8 ounces walnut halves Nuts · walnuts · english - 1.8 oz 334 kcal
1 slice of toast, cut into small pieces Luncheon slices · meatless - 1 slice, thin 26 kcal
A handful of goji berries (for garnish) Beef · chuck for stew · separable lean and fat · select · raw - 6 g 7 kcal
4
Main Ingredients
1
Servings per recipe
570 g
Servings size
Amount per 564 g= 1 serving(s)
  • Energy (calories)：3224kcal
    148%
  • Protein：159.16g
    294%
  • Fat：279.57g Why gray?
    577%
  • Carbohydrates：81.02g
    33%
Calorie breakdown
  • Protein: 17%
    554kcal
  • Fat: 73%
    2341kcal
  • Carbohydrates: 10%
    330kcal
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
23:1
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
    148%
    3232 kcal
  • Water
    1%
    25.67 g

Carbohydrates

  • Carbohydrate
    33%
    81.03 g
  • Fiber
    144%
    35.9 g
  • Sugars, total
    8.08 g
  • Starch
    3.72 g

Lipids

  • Total lipid (fat)
    577%
    279.81 g
  • Total polyunsaturated
    123.771 g
  • Omega 3 (n-3)
    4.999 g
  • Omega 6 (n-6)
    114.894 g
  • Total monounsaturated
    83.486 g
  • Total saturated
    as low as possible
    46.051 g
  • Total trans
    as low as possible
    0.222 g
  • Cholesterol
    as low as possible
    4 mg

Protein + aminoacids

  • Protein
    294%
    160.47 g
  • Tryptophan
    919%
    2.941 g
  • Threonine
    412%
    5.279 g
  • Isoleucine
    550%
    6.689 g
  • Leucine
    470%
    12.622 g
  • Lysine
    264%
    6.422 g
  • Methionine + Cystine
    401%
    4.88 g
  • Methionine
    3.128 g
  • Cystine
    1.752 g
  • Phenylalanine + Tyrosine
    691%
    14.59 g
  • Phenylalanine
    8.952 g
  • Tyrosine
    5.638 g
  • Valine
    535%
    8.224 g

Vitamins

  • Vitamin C
    13%
    9.6 mg
  • Folate, total
    349 µg
  • Folate, DFE
    349 µg DFE
  • Vitamin B-1 (Thiamin)
    99%
    1.088 mg
  • Vitamin B-2 (Riboflavin)
    80%
    0.877 mg
  • Vitamin B-3 (Niacin)
    175%
    24.546 mg
  • Vitamin B-5 (Pantothenic acid)
    64%
    3.175 mg
  • Vitamin B-6
    72%
    0.931 mg
  • Vitamin B-12 (Cobalamin)
    30%
    0.71 µg
  • Vitamin A
    2%
    51 IU
  • Vitamin E
    24%
    3.58 mg
  • Vitamin D
    0%
    0 IU
  • Vitamin K
    27%
    23.9 µg
  • Isoflavones, total
    0.01 mg

Minerals

  • Calcium, Ca
    32%
    316 mg
  • Magnesium, Mg
    913%
    2830 mg
  • Phosphorus, P
    873%
    6109 mg
  • Iron, Fe
    234%
    42.14 mg
  • Potassium, K
    90%
    4207 mg
  • Sodium, Na
    92%
    1383 mg
  • Zinc, Zn
    503%
    40.25 mg
  • Copper, Cu
    812%
    7.304 mg
  • Selenium, Se
    95%
    52 µg
  • Manganese, Mn
    1342%
    24.147 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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