Crackers, whole-wheat, reduced fat

Plant foods · Grains · Baked goods

g
Macronutrients 89 / 100 How is this scored?

Composition

Energy

Protein 11.3 g · 45 kcal/100g
Fat 7.6 g · 68 kcal/100g
Carbs 75.5 g · 302 kcal/100g
Fiber 10.9 g
Water 3 g
Total energy 416 kcal

Energy is predominantly from carbs (73%); EFSA recommends 45–60% for a balanced diet

Fat quality 78 / 100 How is this scored?
Total fat
7.6g
Saturated
1.1g
Monounsat.
1.6g
Polyunsat.
3.6g
Omega-3
0.39g
Omega-6
3.16g

Saturated fat is 2.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.1 (target ≤ 4).

Protein quality 60 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 60%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (60% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 1.1 mg
Vitamin K 13 µg
Thiamin (B1) 0.19 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 5.2 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.20 mg
Folate (B9) 30 µg
Vitamin B12 0.00 µg

Minerals

Calcium 39 mg
Iron 3.6 mg
Magnesium 120 mg
Phosphorus 364 mg
Potassium 373 mg
Sodium 745 mg
Zinc 3.0 mg
Copper 0.45 mg
Manganese 2.29 mg
Selenium 14.1 µg

Notable source of Manganese (114% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.