Cookies, ladyfingers, with lemon juice and rind

Plant foods · Grains · Baked goods

g
Macronutrients 91 / 100 How is this scored?

Composition

Energy

Protein 10.6 g · 42 kcal/100g
Fat 9.1 g · 82 kcal/100g
Carbs 59.7 g · 239 kcal/100g
Fiber 1.0 g
Water 20 g
Total energy 365 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
9.1g
Saturated
3.1g
Monounsat.
3.8g
Polyunsat.
1.4g
Omega-6
1.21g

Saturated fat is 7.6% of energy, within the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 60 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 3.7 mg
Vitamin D 0.6 µg
Vitamin E 0.6 mg
Vitamin K 0 µg
Thiamin (B1) 0.28 mg
Riboflavin (B2) 0.43 mg
Niacin (B3) 2.1 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.12 mg
Folate (B9) 60 µg
Vitamin B12 0.75 µg

Minerals

Calcium 47 mg
Iron 3.6 mg
Magnesium 12 mg
Phosphorus 173 mg
Potassium 113 mg
Sodium 147 mg
Zinc 1.1 mg
Copper 0.10 mg
Manganese 0.24 mg
Selenium 21.1 µg

Notable source of Selenium (38% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.