Restaurant, Mexican, cheese tamales

Processed foods · Ready meals · Fast food

g
Macronutrients 82 / 100 How is this scored?

Composition

Energy

Protein 9.0 g · 36 kcal/100g
Fat 12.0 g · 108 kcal/100g
Carbs 18.0 g · 72 kcal/100g
Fiber 2.2 g
Water 59 g
Total energy 216 kcal

Energy is predominantly from fat (50%); EFSA recommends 20–35% for a balanced diet

Fat quality 50 / 100 How is this scored?
Total fat
12.0g
Saturated
4.0g
Monounsat.
3.8g
Polyunsat.
3.0g
Omega-3
0.20g
Omega-6
2.68g

Saturated fat is 16.6% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 13.3 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
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

Micronutrients 54 / 100 How is this scored?

Vitamins

Vitamin A 124 µg
Vitamin E 1.7 mg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 1.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.14 mg
Folate (B9) 12 µg
Vitamin B12 0.29 µg

Minerals

Calcium 111 mg
Iron 0.9 mg
Magnesium 30 mg
Phosphorus 161 mg
Potassium 176 mg
Sodium 503 mg
Zinc 1.3 mg
Copper 0.06 mg
Manganese 0.16 mg
Selenium 12.1 µg

Notable source of Phosphorus (23% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.