Crackers, matzo, egg and onion

Plant foods · Grains · Baked goods

g
Macronutrients 76 / 100 How is this scored?

Composition

Energy

Protein 10.0 g · 40 kcal/100g
Fat 3.9 g · 35 kcal/100g
Carbs 77.1 g · 308 kcal/100g
Fiber 5.0 g
Water 7 g
Total energy 391 kcal

Energy is predominantly from carbs (80%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
3.9g
Saturated
0.9g
Monounsat.
1.0g
Polyunsat.
1.0g
Omega-6
0.92g

Saturated fat is 2.2% of energy, within the WHO limit of 10%.

Protein quality 63 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 63%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (63% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 0.2 mg
Thiamin (B1) 0.56 mg
Riboflavin (B2) 0.44 mg
Niacin (B3) 4.9 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.11 mg
Folate (B9) 158 µg
Vitamin B12 0.22 µg

Minerals

Calcium 36 mg
Iron 4.4 mg
Magnesium 30 mg
Phosphorus 89 mg
Potassium 83 mg
Sodium 285 mg
Zinc 0.7 mg
Copper 0.08 mg
Manganese 0.82 mg
Selenium 36.5 µg

Notable source of Folate (B9) (79% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.