Crackers, matzo, plain

Plant foods · Grains · Baked goods

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 10.0 g · 40 kcal/100g
Fat 1.4 g · 13 kcal/100g
Carbs 83.7 g · 335 kcal/100g
Fiber 3.0 g
Water 4 g
Total energy 395 kcal

Energy is predominantly from carbs (86%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.4g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.6g
Omega-6
0.57g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 43 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 43%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (43% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 44 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.39 mg
Riboflavin (B2) 0.29 mg
Niacin (B3) 3.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.12 mg
Folate (B9) 17 µg
Vitamin B12 0.00 µg

Minerals

Calcium 13 mg
Iron 3.2 mg
Magnesium 25 mg
Phosphorus 89 mg
Potassium 112 mg
Sodium 0 mg
Zinc 0.7 mg
Copper 0.06 mg
Manganese 0.65 mg
Selenium 36.9 µg

Notable source of Selenium (67% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.