Crackers, melba toast, wheat

Plant foods · Grains · Baked goods

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 12.9 g · 52 kcal/100g
Fat 2.3 g · 21 kcal/100g
Carbs 76.4 g · 306 kcal/100g
Fiber 7.4 g
Water 6 g
Total energy 374 kcal

Energy is predominantly from carbs (81%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
2.3g
Saturated
0.3g
Monounsat.
0.5g
Polyunsat.
0.9g
Omega-6
0.86g

Saturated fat is 0.8% of energy, within the WHO limit of 10%.

Protein quality 59 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 59%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (59% 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) 0.42 mg
Riboflavin (B2) 0.30 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.10 mg
Folate (B9) 132 µg
Vitamin B12 0.00 µg

Minerals

Calcium 43 mg
Iron 4.5 mg
Magnesium 56 mg
Phosphorus 165 mg
Potassium 148 mg
Sodium 837 mg
Zinc 1.5 mg
Copper 0.27 mg
Manganese 1.06 mg
Selenium 55.0 µg

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