Cake, pineapple upside-down, prepared from recipe

Composition

Energy

Protein 3.5 g · 14 kcal/100g

Fat 12.1 g · 109 kcal/100g

Carbs 50.5 g · 202 kcal/100g

Fiber 0.8 g

Water 32 g

Total energy 319 kcal

Energy is predominantly from carbs (62%); EFSA recommends 45–60% for a balanced diet

Total fat

12.1g

Saturated

2.9g

Monounsat.

5.2g

Polyunsat.

3.3g

Omega-6

3.09g

Saturated fat is 8.2% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 91%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 62 µg

Vitamin C 1.2 mg

Thiamin (B1) 0.15 mg

Riboflavin (B2) 0.16 mg

Niacin (B3) 1.2 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.03 mg

Folate (B9) 26 µg

Vitamin B12 0.08 µg

Minerals

Calcium 120 mg

Iron 1.5 mg

Magnesium 13 mg

Phosphorus 82 mg

Potassium 112 mg

Sodium 319 mg

Zinc 0.3 mg

Copper 0.09 mg

Manganese 0.35 mg

Selenium 9.4 µg

Provides modest amounts of tracked micronutrients. Best is Manganese at 18% of EU NRV per 100 g.