Crackers, cheese, regular

Plant foods · Grains · Baked goods

g
Macronutrients 91 / 100 How is this scored?

Composition

Energy

Protein 10.9 g · 44 kcal/100g
Fat 22.7 g · 205 kcal/100g
Carbs 59.4 g · 238 kcal/100g
Fiber 2.3 g
Water 4 g
Total energy 489 kcal

Macro balance aligns with EFSA guidelines (9% protein, 42% fat, 49% carbs)

Fat quality 68 / 100 How is this scored?
Total fat
22.7g
Saturated
5.3g
Monounsat.
5.7g
Polyunsat.
10.1g
Omega-3
0.72g
Omega-6
9.36g

Saturated fat is 9.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 13.1 (target ≤ 4).

Protein quality 85 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 85%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 67 / 100 How is this scored?

Vitamins

Vitamin A 17 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 2.2 mg
Vitamin K 9 µg
Thiamin (B1) 0.56 mg
Riboflavin (B2) 0.34 mg
Niacin (B3) 6.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.17 mg
Folate (B9) 152 µg
Vitamin B12 0.34 µg

Minerals

Calcium 136 mg
Iron 4.9 mg
Magnesium 25 mg
Phosphorus 200 mg
Potassium 156 mg
Sodium 973 mg
Zinc 1.2 mg
Copper 0.13 mg
Manganese 0.56 mg
Selenium 13.5 µg

Notable source of Folate (B9) (76% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.