Crackers, wheat, sandwich, with cheese filling

Plant foods · Grains · Baked goods

g
Macronutrients 87 / 100 How is this scored?

Composition

Energy

Protein 9.8 g · 39 kcal/100g
Fat 25.0 g · 225 kcal/100g
Carbs 58.2 g · 233 kcal/100g
Fiber 3.1 g
Water 3 g
Total energy 497 kcal

Macro balance aligns with EFSA guidelines (8% protein, 45% fat, 47% carbs)

Fat quality 73 / 100 How is this scored?
Total fat
25.0g
Saturated
4.1g
Monounsat.
10.4g
Polyunsat.
9.2g
Omega-6
8.51g

Saturated fat is 7.5% of energy, within the WHO limit of 10%.

Protein quality 78 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 78%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (78% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 75 / 100 How is this scored?

Vitamins

Vitamin A 21 µg
Vitamin C 1.5 mg
Thiamin (B1) 0.36 mg
Riboflavin (B2) 0.43 mg
Niacin (B3) 3.2 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.26 mg
Folate (B9) 64 µg
Vitamin B12 0.12 µg

Minerals

Calcium 204 mg
Iron 2.6 mg
Magnesium 54 mg
Phosphorus 382 mg
Potassium 306 mg
Sodium 839 mg
Zinc 0.9 mg
Copper 0.16 mg
Manganese 1.08 mg
Selenium 24.3 µg

Notable source of Phosphorus (55% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.