Bread, potato

Plant foods · Grains · Baked goods

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 12.5 g · 50 kcal/100g
Fat 3.1 g · 28 kcal/100g
Carbs 47.1 g · 188 kcal/100g
Fiber 6.3 g
Water 34 g
Total energy 266 kcal

Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet

Fat quality 100 / 100 How is this scored?
Total fat
3.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.00g

Saturated fat is 0.0% of energy, within the WHO limit of 10%.

Protein quality 55 / 100 How is this scored?
Histidine 76%
Isoleucine 72%
Leucine 60%
Lysine 55%
Methionine + Cysteine 72%
Phenylalanine + Tyrosine 100%
Threonine 78%
Tryptophan 100%
Valine 63%

Limiting amino acid is Lysine (55% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 24 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.5 mg
Vitamin K 7 µg
Thiamin (B1) 0.19 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.23 mg
Folate (B9) 126 µg
Vitamin B12 0.15 µg

Minerals

Calcium 188 mg
Iron 2.3 mg
Magnesium 28 mg
Phosphorus 369 mg
Potassium 718 mg
Sodium 375 mg
Zinc 1.4 mg
Copper 0.09 mg
Manganese 0.25 mg
Selenium 9.5 µg

Notable source of Folate (B9) (63% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.