Seeds, breadnut tree seeds, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 8.6 g · 34 kcal/100g
Fat 1.7 g · 15 kcal/100g
Carbs 79.4 g · 318 kcal/100g
Fiber 14.9 g
Water 7 g
Total energy 367 kcal

Energy is predominantly from carbs (86%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
1.7g
Saturated
0.5g
Monounsat.
0.2g
Polyunsat.
0.9g
Omega-6
0.69g

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 68 / 100 How is this scored?

Vitamins

Vitamin A 11 µg
Vitamin C 46.6 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 2.1 mg
Pantothenic (B5) 1.9 mg
Vitamin B6 0.69 mg
Folate (B9) 113 µg
Vitamin B12 0.00 µg

Minerals

Calcium 94 mg
Iron 4.6 mg
Magnesium 115 mg
Phosphorus 178 mg
Potassium 2011 mg
Sodium 53 mg
Zinc 1.9 mg
Copper 2.46 mg
Manganese 0.30 mg
Selenium 1.9 µg

Notable source of Copper (246% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.