{
  "status": "verified-estimate",
  "perServing": {
    "calories": 224,
    "protein": 7.4,
    "carbs": 35.3,
    "fat": 6.9,
    "sugar": 0.4
  },
  "servings": 10,
  "servingBasis": "1/10 of the complete recipe; finished serving weight not measured",
  "ingredientSnapshot": [
    "300 g whole-wheat flour",
    "150 g all-purpose flour, plus 10 g for shaping",
    "35 g plain unsalted sunflower seeds, divided",
    "35 g plain unsalted pumpkin seeds, divided",
    "2 g baking soda",
    "8 g baking powder",
    "6 g fine salt",
    "330 g water",
    "35 g fresh lemon juice",
    "25 g olive oil"
  ],
  "method": "Ingredient-sum estimate using USDA with documented primary-source supplements; complete recipe divided by stated servings",
  "sources": [
    "https://fdc.nal.usda.gov/food-details/167747/nutrients",
    "https://fdc.nal.usda.gov/food-details/168893/nutrients",
    "https://fdc.nal.usda.gov/food-details/168894/nutrients",
    "https://fdc.nal.usda.gov/food-details/170556/nutrients",
    "https://fdc.nal.usda.gov/food-details/170562/nutrients",
    "https://fdc.nal.usda.gov/food-details/171413/nutrients",
    "https://fdc.nal.usda.gov/food-details/172804/nutrients",
    "https://fdc.nal.usda.gov/food-details/173468/nutrients",
    "https://fdc.nal.usda.gov/food-details/174158/nutrients",
    "https://fdc.nal.usda.gov/food-details/175040/nutrients",
    "https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_csv_2018-04.zip"
  ],
  "notes": [
    "Estimated from listed ingredient amounts and USDA nutrient profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing.",
    "The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied.",
    "Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted.",
    "Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim.",
    "Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here.",
    "Includes all 10 g shaping flour. Updated canonical formula uses 2 g baking soda and 8 g baking powder."
  ],
  "ingredients": [
    {
      "sourceIndex": 0,
      "sourceText": "300 g whole-wheat flour",
      "components": [
        {
          "ingredientKey": "wholewheat_flour",
          "fdc_id": "168893",
          "foodDescription": "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)",
          "foodState": "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)",
          "quantity": 300,
          "unit": "g",
          "notes": [],
          "grams": 300,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 340,
            "protein": 13.21,
            "carbs": 71.97,
            "fat": 2.5,
            "sugar": 0.41
          },
          "contribution": {
            "calories": 1020,
            "protein": 39.63,
            "carbs": 215.91,
            "fat": 7.5,
            "sugar": 1.2299999999999998
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 1,
      "sourceText": "150 g all-purpose flour, plus 10 g for shaping",
      "components": [
        {
          "ingredientKey": "flour",
          "fdc_id": "168894",
          "foodDescription": "Wheat flour, white, all-purpose, enriched, bleached",
          "foodState": "Wheat flour, white, all-purpose, enriched, bleached",
          "quantity": 160,
          "unit": "g",
          "notes": [],
          "grams": 160,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 364,
            "protein": 10.33,
            "carbs": 76.31,
            "fat": 0.98,
            "sugar": 0.27
          },
          "contribution": {
            "calories": 582.4,
            "protein": 16.528,
            "carbs": 122.096,
            "fat": 1.568,
            "sugar": 0.43200000000000005
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 2,
      "sourceText": "35 g plain unsalted sunflower seeds, divided",
      "components": [
        {
          "ingredientKey": "sunflower",
          "fdc_id": "170562",
          "foodDescription": "Seeds, sunflower seed kernels, dried",
          "foodState": "Seeds, sunflower seed kernels, dried",
          "quantity": 35,
          "unit": "g",
          "notes": [],
          "grams": 35,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 584,
            "protein": 20.78,
            "carbs": 20,
            "fat": 51.46,
            "sugar": 2.62
          },
          "contribution": {
            "calories": 204.4,
            "protein": 7.273000000000001,
            "carbs": 7,
            "fat": 18.011000000000003,
            "sugar": 0.917
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 3,
      "sourceText": "35 g plain unsalted pumpkin seeds, divided",
      "components": [
        {
          "ingredientKey": "pepitas",
          "fdc_id": "170556",
          "foodDescription": "Seeds, pumpkin and squash seed kernels, dried",
          "foodState": "Seeds, pumpkin and squash seed kernels, dried",
          "quantity": 35,
          "unit": "g",
          "notes": [],
          "grams": 35,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 559,
            "protein": 30.23,
            "carbs": 10.71,
            "fat": 49.05,
            "sugar": 1.4
          },
          "contribution": {
            "calories": 195.65,
            "protein": 10.580499999999999,
            "carbs": 3.7485000000000004,
            "fat": 17.1675,
            "sugar": 0.49
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 4,
      "sourceText": "2 g baking soda",
      "components": [
        {
          "ingredientKey": "baking_soda",
          "fdc_id": "175040",
          "foodDescription": "Leavening agents, baking soda",
          "foodState": "Leavening agents, baking soda",
          "quantity": 2,
          "unit": "g",
          "notes": [],
          "grams": 2,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 5,
      "sourceText": "8 g baking powder",
      "components": [
        {
          "ingredientKey": "baking_powder",
          "fdc_id": "172804",
          "foodDescription": "Leavening agents, baking powder, double-acting, straight phosphate",
          "foodState": "Leavening agents, baking powder, double-acting, straight phosphate",
          "quantity": 8,
          "unit": "g",
          "notes": [],
          "grams": 8,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 51,
            "protein": 0.1,
            "carbs": 24.1,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 4.08,
            "protein": 0.008,
            "carbs": 1.9280000000000002,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 6,
      "sourceText": "6 g fine salt",
      "components": [
        {
          "ingredientKey": "salt",
          "fdc_id": "173468",
          "foodDescription": "Salt, table",
          "foodState": "Salt, table",
          "quantity": 6,
          "unit": "g",
          "notes": [
            "Salt has zero calories/protein/carbs/fat/sugar in USDA; sodium is not included."
          ],
          "grams": 6,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 7,
      "sourceText": "330 g water",
      "components": [
        {
          "ingredientKey": "water",
          "fdc_id": "174158",
          "foodDescription": "Water, bottled, generic",
          "foodState": "Water, bottled, generic",
          "quantity": 330,
          "unit": "g",
          "notes": [],
          "grams": 330,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 8,
      "sourceText": "35 g fresh lemon juice",
      "components": [
        {
          "ingredientKey": "lemon_juice",
          "fdc_id": "167747",
          "foodDescription": "Lemon juice, raw",
          "foodState": "Lemon juice, raw",
          "quantity": 35,
          "unit": "g",
          "notes": [],
          "grams": 35,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 22,
            "protein": 0.35,
            "carbs": 6.9,
            "fat": 0.24,
            "sugar": 2.52
          },
          "contribution": {
            "calories": 7.7,
            "protein": 0.1225,
            "carbs": 2.415,
            "fat": 0.084,
            "sugar": 0.882
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 9,
      "sourceText": "25 g olive oil",
      "components": [
        {
          "ingredientKey": "olive_oil",
          "fdc_id": "171413",
          "foodDescription": "Oil, olive, salad or cooking",
          "foodState": "Oil, olive, salad or cooking",
          "quantity": 25,
          "unit": "g",
          "notes": [],
          "grams": 25,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 884,
            "protein": 0,
            "carbs": 0,
            "fat": 100,
            "sugar": 0
          },
          "contribution": {
            "calories": 221,
            "protein": 0,
            "carbs": 0,
            "fat": 25,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    }
  ],
  "missingNutrients": {},
  "perNutrientStatus": {
    "calories": "verified-estimate",
    "protein": "verified-estimate",
    "carbs": "verified-estimate",
    "fat": "verified-estimate",
    "sugar": "verified-estimate"
  },
  "unroundedPerServing": {
    "calories": 223.52300000000005,
    "protein": 7.414199999999999,
    "carbs": 35.309749999999994,
    "fat": 6.93305,
    "sugar": 0.3951
  },
  "reviewedAt": "2026-10-06",
  "inputSha256": "61299c5a1b1b953712ae21974027695ecd50ae5c0dc52cf7b61aceaacb378031"
}