Bread, oat bran

Plant foods · Grains · Baked goods

g
Macronutrients 92 / 100 How is this scored?

Composition

Energy

Protein 10.4 g · 42 kcal/100g
Fat 4.4 g · 40 kcal/100g
Carbs 39.8 g · 159 kcal/100g
Fiber 4.5 g
Water 44 g
Total energy 236 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
4.4g
Saturated
0.7g
Monounsat.
1.6g
Polyunsat.
1.7g
Omega-6
1.59g

Saturated fat is 2.7% of energy, within the WHO limit of 10%.

Protein quality 63 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 64%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (63% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 54 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 1 µg
Thiamin (B1) 0.50 mg
Riboflavin (B2) 0.35 mg
Niacin (B3) 4.8 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.07 mg
Folate (B9) 81 µg
Vitamin B12 0.00 µg

Minerals

Calcium 65 mg
Iron 3.1 mg
Magnesium 35 mg
Phosphorus 141 mg
Potassium 147 mg
Sodium 353 mg
Zinc 0.9 mg
Copper 0.14 mg
Manganese 0.78 mg
Selenium 30.0 µg

Notable source of Selenium (54% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.