Pie, Dutch Apple, Commercially Prepared

Composition

Energy

Protein 2.2 g · 9 kcal/100g

Fat 11.5 g · 104 kcal/100g

Carbs 44.5 g · 178 kcal/100g

Fiber 1.6 g

Water 41 g

Total energy 290 kcal

Energy is predominantly from carbs (61%); EFSA recommends 45–60% for a balanced diet

Total fat

11.5g

Saturated

2.3g

Monounsat.

5.8g

Polyunsat.

2.1g

Omega-6

2.00g

Saturated fat is 7.2% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 44%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (44% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 18 µg

Vitamin C 5.7 mg

Vitamin E 1.0 mg

Vitamin K 16 µg

Thiamin (B1) 0.19 mg

Riboflavin (B2) 0.07 mg

Niacin (B3) 1.1 mg

Pantothenic (B5) 0.1 mg

Vitamin B6 0.04 mg

Folate (B9) 21 µg

Vitamin B12 0.00 µg

Minerals

Calcium 14 mg

Iron 0.9 mg

Magnesium 8 mg

Phosphorus 29 mg

Potassium 76 mg

Sodium 200 mg

Zinc 0.2 mg

Copper 0.15 mg

Manganese 0.23 mg

Selenium 2.2 µg

Notable source of Vitamin K (22% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.