Crackers, matzo, whole-wheat

Plant foods · Grains · Baked goods

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 13.1 g · 52 kcal/100g
Fat 1.5 g · 14 kcal/100g
Carbs 78.9 g · 316 kcal/100g
Fiber 11.8 g
Water 5 g
Total energy 351 kcal

Energy is predominantly from carbs (83%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
1.5g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.7g
Omega-6
0.62g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 63 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 63%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (63% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 74 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.37 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 5.4 mg
Pantothenic (B5) 1.2 mg
Vitamin B6 0.16 mg
Folate (B9) 35 µg
Vitamin B12 0.00 µg

Minerals

Calcium 23 mg
Iron 4.7 mg
Magnesium 134 mg
Phosphorus 305 mg
Potassium 316 mg
Sodium 2 mg
Zinc 2.6 mg
Copper 0.35 mg
Manganese 3.50 mg
Selenium 75.1 µg

Notable source of Manganese (175% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.