Bread, salvadoran sweet cheese (quesadilla salvadorena)

Composition

Energy

Protein 7.1 g · 28 kcal/100g

Fat 17.1 g · 154 kcal/100g

Carbs 47.8 g · 191 kcal/100g

Fiber 0.7 g

Water 25 g

Total energy 374 kcal

Macro balance aligns with EFSA guidelines (8% protein, 41% fat, 51% carbs)

Total fat

17.1g

Saturated

4.6g

Monounsat.

6.8g

Polyunsat.

4.4g

Omega-3

0.49g

Omega-6

3.81g

Saturated fat is 11.1% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 7.8 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 141 µg

Vitamin C 0.0 mg

Vitamin D 0.3 µg

Vitamin E 1.0 mg

Vitamin K 11 µg

Thiamin (B1) 0.02 mg

Riboflavin (B2) 0.08 mg

Niacin (B3) 1.2 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.04 mg

Folate (B9) 33 µg

Vitamin B12 0.35 µg

Minerals

Calcium 73 mg

Iron 1.0 mg

Magnesium 11 mg

Phosphorus 200 mg

Potassium 350 mg

Sodium 510 mg

Zinc 0.8 mg

Copper 0.03 mg

Manganese 0.24 mg

Selenium 13.3 µg

Notable source of Phosphorus (29% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.