Bread, boston brown, canned

Plant foods · Grains · Baked goods

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 5.2 g · 21 kcal/100g
Fat 1.5 g · 14 kcal/100g
Carbs 43.3 g · 173 kcal/100g
Fiber 4.7 g
Water 47 g
Total energy 195 kcal

Energy is predominantly from carbs (83%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.5g
Saturated
0.3g
Monounsat.
0.2g
Polyunsat.
0.6g
Omega-6
0.51g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality 67 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 67%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (67% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 41 / 100 How is this scored?

Vitamins

Vitamin A 25 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 3 µg
Thiamin (B1) 0.01 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.08 mg
Folate (B9) 11 µg
Vitamin B12 0.01 µg

Minerals

Calcium 70 mg
Iron 2.1 mg
Magnesium 63 mg
Phosphorus 112 mg
Potassium 318 mg
Sodium 631 mg
Zinc 0.5 mg
Copper 0.08 mg
Manganese 1.02 mg
Selenium 21.9 µg

Notable source of Manganese (51% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.