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

Processed foods · Ready meals · Fast food

g
Macronutrients 85 / 100 How is this scored?

Composition

Energy

Protein 10.5 g · 42 kcal/100g
Fat 10.0 g · 90 kcal/100g
Carbs 20.4 g · 82 kcal/100g
Fiber 1.2 g
Water 57 g
Total energy 213 kcal

Energy is predominantly from fat (42%); EFSA recommends 20–35% for a balanced diet

Fat quality 47 / 100 How is this scored?
Total fat
10.0g
Saturated
3.6g
Monounsat.
3.7g
Polyunsat.
1.9g
Omega-3
0.10g
Omega-6
1.70g

Saturated fat is 15.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 16.3 (target ≤ 4).

Protein quality 91 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 91%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 62 / 100 How is this scored?

Vitamins

Vitamin A 22 µg
Vitamin C 7.5 mg
Vitamin D 0.2 µg
Vitamin E 0.4 mg
Vitamin K 5 µg
Thiamin (B1) 0.34 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.20 mg
Folate (B9) 66 µg
Vitamin B12 0.22 µg

Minerals

Calcium 171 mg
Iron 1.8 mg
Magnesium 20 mg
Phosphorus 112 mg
Potassium 282 mg
Sodium 575 mg
Zinc 1.1 mg
Copper 0.08 mg
Manganese 0.35 mg
Selenium 19.9 µg

Notable source of Selenium (36% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.