Crackers, saltines (includes oyster, soda, soup)

Composition

Energy

Protein 9.5 g · 38 kcal/100g

Fat 8.6 g · 78 kcal/100g

Carbs 74.1 g · 296 kcal/100g

Fiber 2.8 g

Water 5 g

Total energy 418 kcal

Energy is predominantly from carbs (72%); EFSA recommends 45–60% for a balanced diet

Total fat

8.6g

Saturated

1.7g

Monounsat.

2.0g

Polyunsat.

4.8g

Omega-3

0.54g

Omega-6

4.27g

Saturated fat is 3.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.0 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 40%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (40% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 1 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 1.2 mg

Vitamin K 25 µg

Thiamin (B1) 0.70 mg

Riboflavin (B2) 0.49 mg

Niacin (B3) 6.4 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.09 mg

Folate (B9) 134 µg

Vitamin B12 0.09 µg

Minerals

Calcium 19 mg

Iron 5.6 mg

Magnesium 23 mg

Phosphorus 102 mg

Potassium 152 mg

Sodium 941 mg

Zinc 0.7 mg

Copper 0.14 mg

Manganese 0.69 mg

Selenium 10.3 µg

Notable source of Folate (B9) (67% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.