Cookies, oatmeal, prepared from recipe, without raisins

Plant foods · Grains · Baked goods

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 6.8 g · 27 kcal/100g
Fat 17.9 g · 161 kcal/100g
Carbs 66.4 g · 266 kcal/100g
Water 6 g
Total energy 447 kcal

Macro balance aligns with EFSA guidelines (6% protein, 35% fat, 59% carbs)

Fat quality 71 / 100 How is this scored?
Total fat
17.9g
Saturated
3.6g
Monounsat.
7.7g
Polyunsat.
5.6g
Omega-6
5.33g

Saturated fat is 7.2% of energy, within the WHO limit of 10%.

Protein quality 90 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 90%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (90% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 64 / 100 How is this scored?

Vitamins

Vitamin A 160 µg
Vitamin C 0.2 mg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.05 mg
Folate (B9) 33 µg
Vitamin B12 0.09 µg

Minerals

Calcium 105 mg
Iron 2.7 mg
Magnesium 43 mg
Phosphorus 167 mg
Potassium 182 mg
Sodium 598 mg
Zinc 0.9 mg
Copper 0.17 mg
Manganese 1.06 mg
Selenium 17.2 µg

Notable source of Manganese (53% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.