Crackers, melba toast, rye (includes pumpernickel)

Plant foods · Grains · Baked goods

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 11.6 g · 46 kcal/100g
Fat 3.4 g · 31 kcal/100g
Carbs 77.3 g · 309 kcal/100g
Fiber 8.0 g
Water 5 g
Total energy 389 kcal

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

Fat quality 69 / 100 How is this scored?
Total fat
3.4g
Saturated
0.5g
Monounsat.
0.9g
Polyunsat.
1.3g
Omega-6
1.24g

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

Protein quality 65 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 65%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (65% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 66 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.47 mg
Riboflavin (B2) 0.28 mg
Niacin (B3) 4.7 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.09 mg
Folate (B9) 85 µg
Vitamin B12 0.00 µg

Minerals

Calcium 78 mg
Iron 3.7 mg
Magnesium 39 mg
Phosphorus 183 mg
Potassium 193 mg
Sodium 899 mg
Zinc 1.4 mg
Copper 0.40 mg
Manganese 0.74 mg
Selenium 38.7 µg

Notable source of Selenium (70% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.