Cookies, peanut butter sandwich, regular

Plant foods · Grains · Baked goods

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 8.8 g · 35 kcal/100g
Fat 21.1 g · 190 kcal/100g
Carbs 65.6 g · 262 kcal/100g
Fiber 1.9 g
Water 3 g
Total energy 478 kcal

Macro balance aligns with EFSA guidelines (7% protein, 39% fat, 54% carbs)

Fat quality 70 / 100 How is this scored?
Total fat
21.1g
Saturated
5.0g
Monounsat.
11.2g
Polyunsat.
3.8g
Omega-6
3.69g

Saturated fat is 9.4% of energy, within the WHO limit of 10%.

Protein quality 89 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 89%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (89% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 63 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.1 mg
Vitamin D 0.0 µg
Vitamin E 1.9 mg
Vitamin K 4 µg
Thiamin (B1) 0.33 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 3.7 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.14 mg
Folate (B9) 61 µg
Vitamin B12 0.23 µg

Minerals

Calcium 53 mg
Iron 2.6 mg
Magnesium 49 mg
Phosphorus 188 mg
Potassium 192 mg
Sodium 368 mg
Zinc 1.1 mg
Copper 0.24 mg
Manganese 0.91 mg
Selenium 7.7 µg

Notable source of Manganese (46% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.