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food nameweightkcal
Wheat FlourWheat flour, white, all-purpose, unenriched15.6g56.8kcal
Cocoa, dry powder, unsweetenedCocoa, dry powder, unsweetened1.8g4.1kcal
SugarSugars, granulated16.7g64.6kcal
Leavening agents, baking sodaLeavening agents, baking soda0.38g0kcal
SaltSalt, table0.13g0kcal
Coconut OilOil, coconut6.05g54kcal
Vanilla ExtractVanilla extract0.35g1kcal
WaterBeverages, water, tap, drinking26g0kcal
Distilled VinegarVinegar, distilled1.24g0.22kcal
Cocoa, dry powder, unsweetenedCocoa, dry powder, unsweetened1.35g3.08kcal
SugarSugars, granulated2.1g8.13kcal
Powdered sugarSugars, powdered2.78g11kcal
Peanut ButterPeanut Butter, smooth21.5g126kcal
Total: 96g329kcal
Calories
329
kcal
Fats
17.2
grams
Carbs
40.5
grams
Protein
6.94
grams

Macros Ratio

Protein Fat Carbs
8%
45%
47%

vitamins

Vitamin A0μg
0%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.044mg
3.7%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
21.5g Peanut Butter0.023mg1.9%
15.6g Wheat Flour0.019mg1.56%
3.15g Cocoa, dry powder, unsweetened0.002mg0.2%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.041mg
3.14%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
21.5g Peanut Butter0.023mg1.74%
3.15g Cocoa, dry powder, unsweetened0.008mg0.58%
15.6g Wheat Flour0.006mg0.48%
18.8g Sugar0.004mg0.27%
2.78g Powdered sugar0.001mg0.041%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B33.1mg
19.3%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
21.5g Peanut Butter2.83mg17.7%
15.6g Wheat Flour0.2mg1.2%
3.15g Cocoa, dry powder, unsweetened0.069mg0.43%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.3mg
6%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
21.5g Peanut Butter0.22mg4.47%
15.6g Wheat Flour0.068mg1.37%
3.15g Cocoa, dry powder, unsweetened0.008mg0.16%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.13mg
9.93%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
21.5g Peanut Butter0.12mg9.1%
15.6g Wheat Flour0.007mg0.53%
3.15g Cocoa, dry powder, unsweetened0.004mg0.29%
Find foods rich in Vitamin B6
Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
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Vitamin B912.6μg
3.15%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
21.5g Peanut Butter7.53μg1.9%
15.6g Wheat Flour4.06μg1%
3.15g Cocoa, dry powder, unsweetened1μg0.25%
Find foods rich in Vitamin B9
Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C0mg
0%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
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Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
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Vitamin E1.3mg
8.64%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
21.5g Peanut Butter1.28mg8.5%
15.6g Wheat Flour0.009mg0.062%
6.05g Coconut Oil0.007mg0.044%
Find foods rich in Vitamin E
Vitamin K0.16μg
0.13%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
3.15g Cocoa, dry powder, unsweetened0.079μg0.066%
15.6g Wheat Flour0.047μg0.039%
Find foods rich in Vitamin K

macro

Energy329kcal
11.4%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
21.5g Peanut Butter126kcal4.36%
18.8g Sugar72.8kcal2.5%
15.6g Wheat Flour56.8kcal1.96%
6.05g Coconut Oil54kcal1.86%
2.78g Powdered sugar11kcal0.37%
3.15g Cocoa, dry powder, unsweetened7.2kcal0.25%
0.35g Vanilla Extract1kcal0.035%
Find foods rich in Energy
Fat17.2g
17.8%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
21.5g Peanut Butter10.7g11%
6.05g Coconut Oil6g6.18%
3.15g Cocoa, dry powder, unsweetened0.43g0.44%
15.6g Wheat Flour0.15g0.16%
Find foods rich in Fat
Saturated Fat7.3g
23%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
6.05g Coconut Oil5g15.6%
21.5g Peanut Butter2.05g6.4%
3.15g Cocoa, dry powder, unsweetened0.25g0.79%
15.6g Wheat Flour0.024g0.076%
Find foods rich in Saturated Fat
Omega 30.013g
0.81%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
21.5g Peanut Butter0.008g0.52%
15.6g Wheat Flour0.003g0.21%
6.05g Coconut Oil0.001g0.072%
Find foods rich in Omega 3
Omega 62.6g
15.3%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
21.5g Peanut Butter2.43g14.3%
6.05g Coconut Oil0.1g0.6%
15.6g Wheat Flour0.061g0.36%
3.15g Cocoa, dry powder, unsweetened0.014g0.082%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate40.5g
31%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
18.8g Sugar18.8g14.5%
15.6g Wheat Flour12g9.16%
21.5g Peanut Butter5.16g3.97%
2.78g Powdered sugar2.77g2.13%
3.15g Cocoa, dry powder, unsweetened1.82g1.4%
0.35g Vanilla Extract0.044g0.034%
Find foods rich in Carbohydrate
Sugars23g
31.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
18.8g Sugar18.8g26%
2.78g Powdered sugar2.7g3.75%
21.5g Peanut Butter1.4g1.93%
3.15g Cocoa, dry powder, unsweetened0.055g0.076%
0.35g Vanilla Extract0.044g0.061%
15.6g Wheat Flour0.042g0.058%
Find foods rich in Sugars
Fructose0g
0%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
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Glucose0.88g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose19.3g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber2.8g
7.4%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
21.5g Peanut Butter1.23g3.23%
3.15g Cocoa, dry powder, unsweetened1.17g3.07%
15.6g Wheat Flour0.42g1.1%
Find foods rich in Fiber
Protein6.94g
12.4%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
21.5g Peanut Butter4.7g8.4%
15.6g Wheat Flour1.6g2.88%
3.15g Cocoa, dry powder, unsweetened0.62g1.1%
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minerals

Calcium19mg
1.9%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
21.5g Peanut Butter11.6mg1.16%
3.15g Cocoa, dry powder, unsweetened4.03mg0.4%
15.6g Wheat Flour2.34mg0.23%
26g Water0.78mg0.078%
Find foods rich in Calcium
Copper0.27mg
30%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
21.5g Peanut Butter0.12mg13.6%
3.15g Cocoa, dry powder, unsweetened0.12mg13.3%
15.6g Wheat Flour0.022mg2.5%
26g Water0.003mg0.29%
18.8g Sugar0.001mg0.15%
Find foods rich in Copper
Fluoride19μg
0.48%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Minμg - Maxμg
Foods contribution to Fluoride
Amount and nameFluorideTarget
26g Water18.5μg0.46%
Find foods rich in Fluoride
Iron1.1mg
13.7%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
21.5g Peanut Butter0.46mg5.8%
3.15g Cocoa, dry powder, unsweetened0.44mg5.46%
15.6g Wheat Flour0.18mg2.3%
18.8g Sugar0.009mg0.12%
6.05g Coconut Oil0.003mg0.038%
Find foods rich in Iron
Magnesium58mg
13.8%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
21.5g Peanut Butter38.5mg9.16%
3.15g Cocoa, dry powder, unsweetened15.7mg3.74%
15.6g Wheat Flour3.43mg0.82%
26g Water0.26mg0.062%
Find foods rich in Magnesium
Manganese0.52mg
22.7%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
21.5g Peanut Butter0.29mg12.7%
3.15g Cocoa, dry powder, unsweetened0.12mg5.26%
15.6g Wheat Flour0.11mg4.63%
0.35g Vanilla Extract0.001mg0.035%
18.8g Sugar0.001mg0.033%
Find foods rich in Manganese
Molybdenum6.65μg
14.8%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
15.6g Wheat Flour6.65μg14.8%
Find foods rich in Molybdenum
Phosphorus112mg
16%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
21.5g Peanut Butter72mg10.3%
3.15g Cocoa, dry powder, unsweetened23mg3.3%
15.6g Wheat Flour17mg2.4%
Find foods rich in Phosphorus
Potassium193mg
5.68%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
21.5g Peanut Butter127mg3.74%
3.15g Cocoa, dry powder, unsweetened48mg1.4%
15.6g Wheat Flour16.7mg0.49%
Find foods rich in Potassium
Selenium14.6μg
26.5%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
21.5g Peanut Butter8.7μg15.8%
15.6g Wheat Flour5.3μg9.6%
3.15g Cocoa, dry powder, unsweetened0.45μg0.82%
18.8g Sugar0.11μg0.21%
Find foods rich in Selenium
Sodium259mg
17.3%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.38g Leavening agents, baking soda104mg6.93%
21.5g Peanut Butter102mg6.82%
0.13g Salt50.4mg3.36%
26g Water1.04mg0.069%
3.15g Cocoa, dry powder, unsweetened0.66mg0.044%
Find foods rich in Sodium
Zinc0.9mg
8.22%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
21.5g Peanut Butter0.57mg5.2%
3.15g Cocoa, dry powder, unsweetened0.21mg1.95%
15.6g Wheat Flour0.11mg0.99%
Find foods rich in Zinc
Water29.6g
0.8%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
26g Water26g0.7%
15.6g Wheat Flour1.86g0.05%
1.24g Distilled Vinegar1.18g0.032%
Find foods rich in Water
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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