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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Seeds

Hemp seeds

3 tbsp · 30 g per serving
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Stands out per serving
  • Manganese99%
  • Phosphorus71%
  • Copper53%
  • Magnesium50%
  • Manganese99%
  • Phosphorus71%
  • Copper53%
  • Magnesium50%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
<1%
Vitamin D
No data
Vitamin E
2%
Vitamin K
No data

Water-soluble vitamins

Vitamin C
<1%
Thiamin (B1)
32%
Riboflavin (B2)
7%
Niacin (B3)
17%
Pantothenic acid (B5)
No data
Vitamin B6
14%
Folate (B9)
8%
Vitamin B12
No data
Choline
No data

Minerals

Calcium
2%
Iron
17%
Magnesium
50%
Phosphorus
71%
Potassium
11%
Zinc
18%
Copper
53%
Manganese
99%
Selenium
No data

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.