Bread, irish soda, prepared from recipe

Composition

Energy

Protein 6.6 g · 26 kcal/100g

Fat 5.0 g · 45 kcal/100g

Carbs 56.0 g · 224 kcal/100g

Fiber 2.6 g

Water 30 g

Total energy 290 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Total fat

5.0g

Saturated

1.1g

Monounsat.

2.0g

Polyunsat.

1.5g

Omega-6

1.40g

Saturated fat is 3.4% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 74%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (74% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 48 µg

Vitamin C 0.8 mg

Thiamin (B1) 0.30 mg

Riboflavin (B2) 0.27 mg

Niacin (B3) 2.4 mg

Pantothenic (B5) 0.3 mg

Vitamin B6 0.08 mg

Folate (B9) 47 µg

Vitamin B12 0.05 µg

Minerals

Calcium 81 mg

Iron 2.7 mg

Magnesium 23 mg

Phosphorus 114 mg

Potassium 266 mg

Sodium 398 mg

Zinc 0.6 mg

Copper 0.13 mg

Manganese 0.36 mg

Selenium 16.0 µg

Notable source of Selenium (29% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.