Crackers, standard snack-type, with whole wheat

Plant foods · Grains · Baked goods

g
Macronutrients 89 / 100 How is this scored?

Composition

Energy

Protein 7.3 g · 29 kcal/100g
Fat 17.8 g · 161 kcal/100g
Carbs 68.4 g · 273 kcal/100g
Fiber 4.9 g
Water 3 g
Total energy 463 kcal

Macro balance aligns with EFSA guidelines (6% protein, 35% fat, 59% carbs)

Fat quality 78 / 100 How is this scored?
Total fat
17.8g
Saturated
4.3g
Monounsat.
4.5g
Polyunsat.
7.9g
Omega-3
0.86g
Omega-6
7.04g

Saturated fat is 8.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.2 (target ≤ 4).

Protein quality —

Amino acid profile not available for this food

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 2.9 mg
Vitamin K 14 µg
Thiamin (B1) 0.32 mg
Riboflavin (B2) 0.24 mg
Niacin (B3) 4.5 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.18 mg
Folate (B9) 58 µg
Vitamin B12 0.00 µg

Minerals

Calcium 167 mg
Iron 3.7 mg
Magnesium 47 mg
Phosphorus 356 mg
Potassium 209 mg
Sodium 748 mg
Zinc 1.1 mg
Copper 0.20 mg
Manganese 0.92 mg
Selenium 8.7 µg

Notable source of Phosphorus (51% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.