Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix

Composition

Energy

Protein 4.9 g · 20 kcal/100g

Fat 8.3 g · 75 kcal/100g

Carbs 23.9 g · 96 kcal/100g

Fiber 1.2 g

Water 62 g

Total energy 190 kcal

Macro balance aligns with EFSA guidelines (10% protein, 39% fat, 50% carbs)

Total fat

8.3g

Saturated

1.8g

Monounsat.

3.7g

Polyunsat.

1.9g

Omega-3

0.19g

Omega-6

1.67g

Saturated fat is 8.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.8 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 86%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (86% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin K 6 µg

Thiamin (B1) 0.18 mg

Riboflavin (B2) 0.18 mg

Niacin (B3) 1.2 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.06 mg

Folate (B9) 70 µg

Vitamin B12 0.16 µg

Minerals

Calcium 63 mg

Iron 1.0 mg

Magnesium 17 mg

Phosphorus 112 mg

Potassium 129 mg

Sodium 338 mg

Zinc 0.5 mg

Copper 0.07 mg

Manganese 0.24 mg

Selenium 12.5 µg

Notable source of Folate (B9) (35% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.