Crackers, whole-wheat — Food Nutrition Browser

Composition

Energy

Protein 10.6 g · 42 kcal/100g

Fat 14.1 g · 127 kcal/100g

Carbs 69.6 g · 278 kcal/100g

Fiber 10.3 g

Water 3 g

Total energy 427 kcal

Energy is predominantly from carbs (62%); EFSA recommends 45–60% for a balanced diet

Total fat

14.1g

Saturated

2.1g

Monounsat.

3.2g

Polyunsat.

6.9g

Omega-3

0.83g

Omega-6

6.10g

Saturated fat is 4.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 7.3 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 57%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (57% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 1.4 mg

Vitamin K 27 µg

Thiamin (B1) 0.18 mg

Riboflavin (B2) 0.02 mg

Niacin (B3) 4.6 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.19 mg

Folate (B9) 28 µg

Vitamin B12 0.00 µg

Minerals

Calcium 36 mg

Iron 3.3 mg

Magnesium 110 mg

Phosphorus 331 mg

Potassium 345 mg

Sodium 800 mg

Zinc 2.6 mg

Copper 0.42 mg

Manganese 2.15 mg

Selenium 10.1 µg

Notable source of Manganese (108% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.