Corn pudding, home prepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 95 / 100 How is this scored?

Composition

Energy

Protein 4.4 g · 18 kcal/100g
Fat 5.0 g · 45 kcal/100g
Carbs 17.0 g · 68 kcal/100g
Fiber 1.2 g
Water 72 g
Total energy 131 kcal

Macro balance aligns with EFSA guidelines (14% protein, 35% fat, 52% carbs)

Fat quality 47 / 100 How is this scored?
Total fat
5.0g
Saturated
2.5g
Monounsat.
1.5g
Polyunsat.
0.6g
Omega-6
0.48g

Saturated fat is 16.8% of energy, above the WHO limit of 10%.

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 36 / 100 How is this scored?

Vitamins

Vitamin A 57 µg
Vitamin C 3.7 mg
Vitamin D 0.5 µg
Vitamin E 0.3 mg
Vitamin K 1 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 1.0 mg
Vitamin B6 0.13 mg
Folate (B9) 29 µg
Vitamin B12 0.31 µg

Minerals

Calcium 39 mg
Iron 0.5 mg
Magnesium 15 mg
Phosphorus 90 mg
Potassium 176 mg
Sodium 282 mg
Zinc 0.5 mg
Copper 0.04 mg
Manganese 0.08 mg
Selenium 6.1 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 14% of EU NRV per 100 g.