Bread, whole-wheat, prepared from recipe

Plant foods · Grains · Baked goods

g
Macronutrients 91 / 100 How is this scored?

Composition

Energy

Protein 8.4 g · 34 kcal/100g
Fat 5.4 g · 49 kcal/100g
Carbs 51.4 g · 206 kcal/100g
Fiber 6.0 g
Water 33 g
Total energy 278 kcal

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

Fat quality 72 / 100 How is this scored?
Total fat
5.4g
Saturated
0.8g
Monounsat.
1.2g
Polyunsat.
2.9g
Omega-6
2.62g

Saturated fat is 2.6% of energy, within the WHO limit of 10%.

Protein quality 65 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 65%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (65% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.8 mg
Vitamin K 9 µg
Thiamin (B1) 0.30 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 4.0 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.20 mg
Folate (B9) 65 µg
Vitamin B12 0.00 µg

Minerals

Calcium 33 mg
Iron 3.1 mg
Magnesium 81 mg
Phosphorus 187 mg
Potassium 314 mg
Sodium 346 mg
Zinc 1.5 mg
Copper 0.25 mg
Manganese 1.88 mg
Selenium 38.6 µg

Notable source of Manganese (94% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.