Potatoes, au gratin, home-prepared from recipe using margarine

Plant foods · Vegetables · All vegetables

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 5.1 g · 20 kcal/100g
Fat 7.6 g · 68 kcal/100g
Carbs 11.3 g · 45 kcal/100g
Fiber 1.8 g
Water 74 g
Total energy 132 kcal

Energy is predominantly from fat (51%); EFSA recommends 20–35% for a balanced diet

Fat quality 43 / 100 How is this scored?
Total fat
7.6g
Saturated
3.5g
Monounsat.
2.6g
Polyunsat.
1.1g
Omega-6
0.98g

Saturated fat is 24.1% 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 43 / 100 How is this scored?

Vitamins

Vitamin A 64 µg
Vitamin C 9.9 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.17 mg
Folate (B9) 11 µg
Vitamin B12 0.00 µg

Minerals

Calcium 119 mg
Iron 0.6 mg
Magnesium 20 mg
Phosphorus 113 mg
Potassium 396 mg
Sodium 433 mg
Zinc 0.7 mg
Copper 0.16 mg
Manganese 0.16 mg
Selenium 2.7 µg

Provides modest amounts of tracked micronutrients. Best is Potassium at 20% of EU NRV per 100 g.