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If you pack them really tight with something like a packing board the general consensus says with shroom powder you can get .5/.6 of grams in a 00 capsule. I pack mine in capsules but use pan cyans (2-3 times more potent) so eating 4-5 is a good fucking dose.)---Cubes would be a different ratio. Of course I dont pack mine really really tight so I probally only get like .4 grams at the most in each one of my capsules (under 2 grams all together). I also pulverize mine in a coffee grinder to get a fine easy to work with powder. I use this tech: http://www.shroomery.org/index/par/12203. It can vary on how much is in each capsule by how hard you pack em in there and if you are using powder or not.
This is taken from the FAQ of a professional cap packing site (http://www.cap-m-quik.com/ that sells pro cap packing devices)
"Q: How many mg (milligrams) do the capsules hold? A: Mg is a weight measurement. The density of the powder, plus the capacity of the capsule (in ml) means that mgs can vary greatly. As an example, a size 1 capsule can hold approximately 300 to 600mg depending on the density of the powder. A small scale is needed for more precise measurements*."