Bread, pumpernickel

Plant foods · Grains · Baked goods

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 8.7 g · 35 kcal/100g
Fat 3.1 g · 28 kcal/100g
Carbs 47.5 g · 190 kcal/100g
Fiber 6.5 g
Water 38 g
Total energy 250 kcal

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

Fat quality 70 / 100 How is this scored?
Total fat
3.1g
Saturated
0.4g
Monounsat.
0.9g
Polyunsat.
1.2g
Omega-6
1.15g

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

Protein quality 63 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 63%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (63% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 1 µg
Thiamin (B1) 0.33 mg
Riboflavin (B2) 0.31 mg
Niacin (B3) 3.1 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.13 mg
Folate (B9) 93 µg
Vitamin B12 0.00 µg

Minerals

Calcium 68 mg
Iron 2.9 mg
Magnesium 54 mg
Phosphorus 178 mg
Potassium 208 mg
Sodium 596 mg
Zinc 1.5 mg
Copper 0.29 mg
Manganese 1.31 mg
Selenium 24.5 µg

Notable source of Manganese (65% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.