Crackers, cheese, whole grain

Plant foods · Grains · Baked goods

g
Macronutrients 98 / 100 How is this scored?

Composition

Energy

Protein 9.6 g · 38 kcal/100g
Fat 16.0 g · 144 kcal/100g
Carbs 57.3 g · 229 kcal/100g
Fiber 6.4 g
Water 14 g
Total energy 412 kcal

Macro balance aligns with EFSA guidelines (9% protein, 35% fat, 56% carbs)

Fat quality 70 / 100 How is this scored?
Total fat
16.0g
Saturated
3.2g
Monounsat.
8.0g
Polyunsat.
3.2g
Omega-6
2.79g

Saturated fat is 7.0% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 1.1 mg
Vitamin K 4 µg
Thiamin (B1) 0.29 mg
Riboflavin (B2) 0.55 mg
Niacin (B3) 5.1 mg
Vitamin B6 0.20 mg
Folate (B9) 103 µg
Vitamin B12 0.06 µg

Minerals

Calcium 128 mg
Iron 3.5 mg
Magnesium 68 mg
Phosphorus 264 mg
Potassium 212 mg
Sodium 706 mg
Zinc 1.8 mg
Copper 0.23 mg
Selenium 40.3 µg

Notable source of Selenium (73% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.