Crackers, cheese, reduced fat

Plant foods · Grains · Baked goods

g
Macronutrients 96 / 100 How is this scored?

Composition

Energy

Protein 10.0 g · 40 kcal/100g
Fat 11.7 g · 105 kcal/100g
Carbs 68.2 g · 273 kcal/100g
Fiber 3.3 g
Water 7 g
Total energy 418 kcal

Energy is predominantly from carbs (65%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
11.7g
Saturated
3.3g
Monounsat.
2.1g
Polyunsat.
5.3g
Omega-6
4.96g

Saturated fat is 7.2% of energy, within the WHO limit of 10%.

Protein quality 54 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 54%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 94%

Limiting amino acid is Lysine (54% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 9 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 1.9 mg
Vitamin K 4 µg
Thiamin (B1) 1.09 mg
Riboflavin (B2) 0.75 mg
Niacin (B3) 7.2 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.04 mg
Folate (B9) 228 µg
Vitamin B12 0.03 µg

Minerals

Calcium 67 mg
Iron 4.8 mg
Magnesium 22 mg
Phosphorus 162 mg
Potassium 141 mg
Sodium 1167 mg
Zinc 0.9 mg
Copper 0.12 mg
Manganese 0.52 mg
Selenium 26.2 µg

Notable source of Folate (B9) (114% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.