Crackers, melba toast, plain

Plant foods · Grains · Baked goods

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 12.1 g · 48 kcal/100g
Fat 3.2 g · 29 kcal/100g
Carbs 76.6 g · 306 kcal/100g
Fiber 6.3 g
Water 5 g
Total energy 390 kcal

Energy is predominantly from carbs (80%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
3.2g
Saturated
0.4g
Monounsat.
0.8g
Polyunsat.
1.3g
Omega-6
1.21g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Protein quality 51 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 51%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (51% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 62 / 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) 0.41 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 4.1 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.10 mg
Folate (B9) 124 µg
Vitamin B12 0.00 µg

Minerals

Calcium 93 mg
Iron 3.7 mg
Magnesium 59 mg
Phosphorus 196 mg
Potassium 202 mg
Sodium 598 mg
Zinc 2.0 mg
Copper 0.29 mg
Manganese 1.13 mg
Selenium 34.8 µg

Notable source of Selenium (63% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.