Bagels, oat bran

Plant foods · Grains · Baked goods

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 10.7 g · 43 kcal/100g
Fat 1.2 g · 11 kcal/100g
Carbs 53.3 g · 213 kcal/100g
Fiber 3.6 g
Water 33 g
Total energy 255 kcal

Energy is predominantly from carbs (80%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
1.2g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.5g
Omega-6
0.47g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

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 50 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.2 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.33 mg
Riboflavin (B2) 0.34 mg
Niacin (B3) 3.0 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.04 mg
Folate (B9) 98 µg
Vitamin B12 0.00 µg

Minerals

Calcium 12 mg
Iron 3.1 mg
Magnesium 31 mg
Phosphorus 110 mg
Potassium 115 mg
Sodium 590 mg
Zinc 0.9 mg
Copper 0.15 mg
Manganese 0.86 mg
Selenium 34.2 µg

Notable source of Selenium (62% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.