Rolls, pumpernickel

Plant foods · Grains · Baked goods

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 10.8 g · 43 kcal/100g
Fat 2.8 g · 25 kcal/100g
Carbs 51.9 g · 207 kcal/100g
Fiber 5.4 g
Water 32 g
Total energy 276 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
2.8g
Saturated
0.5g
Monounsat.
0.6g
Polyunsat.
1.2g
Omega-6
1.07g

Saturated fat is 1.6% of energy, within the WHO limit of 10%.

Protein quality 48 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 48%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 98%

Limiting amino acid is Lysine (48% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 60 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.6 mg
Vitamin K 2 µg
Thiamin (B1) 0.38 mg
Riboflavin (B2) 0.30 mg
Niacin (B3) 3.0 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.10 mg
Folate (B9) 86 µg
Vitamin B12 0.00 µg

Minerals

Calcium 67 mg
Iron 2.8 mg
Magnesium 54 mg
Phosphorus 171 mg
Potassium 208 mg
Sodium 492 mg
Zinc 1.5 mg
Copper 0.29 mg
Manganese 1.91 mg
Selenium 27.8 µg

Notable source of Manganese (96% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.