CRACKER BARREL, macaroni n' cheese plate, from kid's menu

Composition

Energy

Protein 6.5 g · 26 kcal/100g

Fat 11.5 g · 104 kcal/100g

Carbs 15.6 g · 62 kcal/100g

Fiber 0.7 g

Water 65 g

Total energy 192 kcal

Energy is predominantly from fat (54%); EFSA recommends 20–35% for a balanced diet

Total fat

11.5g

Saturated

4.2g

Monounsat.

2.8g

Polyunsat.

3.9g

Omega-3

0.43g

Omega-6

3.44g

Saturated fat is 19.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 8.0 (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 67 µg

Vitamin E 0.8 mg

Vitamin K 10 µg

Thiamin (B1) 0.09 mg

Riboflavin (B2) 0.24 mg

Niacin (B3) 0.7 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.05 mg

Folate (B9) 31 µg

Vitamin B12 0.15 µg

Minerals

Calcium 146 mg

Iron 0.6 mg

Magnesium 17 mg

Phosphorus 202 mg

Potassium 125 mg

Sodium 374 mg

Zinc 0.8 mg

Copper 0.06 mg

Manganese 0.13 mg

Selenium 16.2 µg

Notable source of Selenium (30% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.