Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato

Processed foods · Ready meals · Fast food

g
Macronutrients 73 / 100 How is this scored?

Composition

Energy

Protein 12.3 g · 49 kcal/100g
Fat 12.0 g · 108 kcal/100g
Carbs 16.0 g · 64 kcal/100g
Fiber 0.7 g
Water 58 g
Total energy 218 kcal

Energy is predominantly from fat (49%); EFSA recommends 20–35% for a balanced diet

Fat quality 81 / 100 How is this scored?
Total fat
12.0g
Saturated
2.1g
Monounsat.
2.7g
Polyunsat.
6.5g
Omega-3
0.69g
Omega-6
5.58g

Saturated fat is 8.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.1 (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 63 / 100 How is this scored?

Vitamins

Vitamin A 11 µg
Vitamin C 0.0 mg
Vitamin D 0.5 µg
Vitamin E 1.6 mg
Vitamin K 22 µg
Thiamin (B1) 0.19 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 7.7 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.27 mg
Folate (B9) 51 µg
Vitamin B12 1.06 µg

Minerals

Calcium 136 mg
Iron 1.6 mg
Magnesium 22 mg
Phosphorus 109 mg
Potassium 177 mg
Sodium 329 mg
Zinc 0.7 mg
Copper 0.08 mg
Manganese 0.21 mg
Selenium 39.2 µg

Notable source of Selenium (71% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.