Crackers, matzo, egg

Plant foods · Grains · Baked goods

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 12.3 g · 49 kcal/100g
Fat 2.1 g · 19 kcal/100g
Carbs 78.6 g · 314 kcal/100g
Fiber 2.8 g
Water 6 g
Total energy 391 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
2.1g
Saturated
0.5g
Monounsat.
0.6g
Polyunsat.
0.5g
Omega-6
0.43g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality 70 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 70%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.1 mg
Thiamin (B1) 0.79 mg
Riboflavin (B2) 0.62 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.05 mg
Folate (B9) 24 µg
Vitamin B12 0.19 µg

Minerals

Calcium 40 mg
Iron 2.7 mg
Magnesium 24 mg
Phosphorus 148 mg
Potassium 150 mg
Sodium 21 mg
Zinc 0.7 mg
Copper 0.16 mg
Manganese 0.60 mg
Selenium 27.7 µg

Notable source of Thiamin (B1) (72% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.