Seeds, breadnut tree seeds, raw

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 57 / 100 How is this scored?

Composition

Energy

Protein 6.0 g · 24 kcal/100g
Fat 1.0 g · 9 kcal/100g
Carbs 46.3 g · 185 kcal/100g
Water 45 g
Total energy 217 kcal

Energy is predominantly from carbs (85%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
1.0g
Saturated
0.3g
Monounsat.
0.1g
Polyunsat.
0.5g
Omega-6
0.41g

Saturated fat is 1.1% of energy, within the WHO limit of 10%.

Protein quality 97 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 97%
Methionine + Cysteine 98%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (97% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 27.4 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.40 mg
Folate (B9) 66 µg
Vitamin B12 0.00 µg

Minerals

Calcium 98 mg
Iron 2.1 mg
Magnesium 68 mg
Phosphorus 67 mg
Potassium 1183 mg
Sodium 31 mg
Zinc 1.1 mg
Copper 1.44 mg
Manganese 0.18 mg

Notable source of Copper (144% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.