Cookies, vanilla wafers, higher fat

Plant foods · Grains · Baked goods

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 4.9 g · 20 kcal/100g
Fat 16.4 g · 148 kcal/100g
Carbs 72.6 g · 290 kcal/100g
Fiber 1.6 g
Water 5 g
Total energy 455 kcal

Energy is predominantly from carbs (63%); EFSA recommends 45–60% for a balanced diet

Fat quality 77 / 100 How is this scored?
Total fat
16.4g
Saturated
4.2g
Monounsat.
4.5g
Polyunsat.
6.7g
Omega-3
0.71g
Omega-6
5.97g

Saturated fat is 8.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.4 (target ≤ 4).

Protein quality 55 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 55%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (55% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 50 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 2.3 mg
Vitamin K 29 µg
Thiamin (B1) 0.29 mg
Riboflavin (B2) 0.32 mg
Niacin (B3) 3.3 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.06 mg
Folate (B9) 83 µg
Vitamin B12 0.00 µg

Minerals

Calcium 36 mg
Iron 2.8 mg
Magnesium 12 mg
Phosphorus 88 mg
Potassium 99 mg
Sodium 325 mg
Zinc 0.4 mg
Copper 0.07 mg
Manganese 0.29 mg
Selenium 5.6 µg

Notable source of Folate (B9) (42% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.