Bread, rye

Plant foods · Grains · Baked goods

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 8.5 g · 34 kcal/100g
Fat 3.3 g · 30 kcal/100g
Carbs 48.3 g · 193 kcal/100g
Fiber 5.8 g
Water 37 g
Total energy 259 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
3.3g
Saturated
0.6g
Monounsat.
1.3g
Polyunsat.
0.8g
Omega-6
0.74g

Saturated fat is 2.2% of energy, within the WHO limit of 10%.

Protein quality 61 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 61%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (61% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.4 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 1 µg
Thiamin (B1) 0.43 mg
Riboflavin (B2) 0.34 mg
Niacin (B3) 3.8 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.08 mg
Folate (B9) 110 µg
Vitamin B12 0.00 µg

Minerals

Calcium 73 mg
Iron 2.8 mg
Magnesium 40 mg
Phosphorus 125 mg
Potassium 166 mg
Sodium 603 mg
Zinc 1.1 mg
Copper 0.19 mg
Manganese 0.82 mg
Selenium 30.9 µg

Notable source of Selenium (56% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.