Crackers, rye, sandwich-type with cheese filling

Plant foods · Grains · Baked goods

g
Macronutrients 88 / 100 How is this scored?

Composition

Energy

Protein 9.2 g · 37 kcal/100g
Fat 22.3 g · 201 kcal/100g
Carbs 60.8 g · 243 kcal/100g
Fiber 3.6 g
Water 4 g
Total energy 481 kcal

Macro balance aligns with EFSA guidelines (8% protein, 42% fat, 51% carbs)

Fat quality 66 / 100 How is this scored?
Total fat
22.3g
Saturated
6.0g
Monounsat.
12.2g
Polyunsat.
2.9g
Omega-6
2.70g

Saturated fat is 11.2% of energy, above the WHO limit of 10%.

Protein quality 80 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 80%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (80% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 24 µg
Vitamin C 0.4 mg
Thiamin (B1) 0.61 mg
Riboflavin (B2) 0.49 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.08 mg
Folate (B9) 81 µg
Vitamin B12 0.12 µg

Minerals

Calcium 222 mg
Iron 2.5 mg
Magnesium 37 mg
Phosphorus 339 mg
Potassium 342 mg
Sodium 1044 mg
Zinc 0.7 mg
Copper 0.10 mg
Manganese 0.64 mg
Selenium 20.8 µg

Notable source of Thiamin (B1) (56% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.