Fast foods, croissant, with egg, cheese, and sausage

Composition

Energy

Protein 12.1 g · 48 kcal/100g

Fat 21.8 g · 196 kcal/100g

Carbs 15.9 g · 64 kcal/100g

Fiber 1.8 g

Water 48 g

Total energy 308 kcal

Energy is predominantly from fat (64%); EFSA recommends 20–35% for a balanced diet

Total fat

21.8g

Saturated

8.3g

Monounsat.

7.8g

Polyunsat.

4.2g

Omega-3

0.18g

Omega-6

3.80g

Saturated fat is 24.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 20.7 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 173 µg

Vitamin C 0.1 mg

Vitamin D 0.7 µg

Vitamin E 1.5 mg

Vitamin K 2 µg

Thiamin (B1) 0.24 mg

Riboflavin (B2) 0.37 mg

Niacin (B3) 2.8 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.16 mg

Folate (B9) 50 µg

Vitamin B12 0.51 µg

Minerals

Calcium 90 mg

Iron 1.7 mg

Magnesium 17 mg

Phosphorus 138 mg

Potassium 158 mg

Sodium 577 mg

Zinc 1.1 mg

Copper 0.07 mg

Manganese 0.18 mg

Selenium 24.8 µg

Notable source of Selenium (45% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.