Crackers, milk

Plant foods · Grains · Baked goods

g
Macronutrients 88 / 100 How is this scored?

Composition

Energy

Protein 7.6 g · 30 kcal/100g
Fat 13.8 g · 124 kcal/100g
Carbs 71.7 g · 287 kcal/100g
Fiber 3.4 g
Water 5 g
Total energy 446 kcal

Energy is predominantly from carbs (65%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
13.8g
Saturated
2.9g
Monounsat.
5.5g
Polyunsat.
4.9g
Omega-6
4.52g

Saturated fat is 5.9% of energy, within the WHO limit of 10%.

Protein quality 70 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 71%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 16 µg
Vitamin C 0.2 mg
Vitamin D 0.0 µg
Vitamin E 1.2 mg
Vitamin K 4 µg
Thiamin (B1) 0.54 mg
Riboflavin (B2) 0.42 mg
Niacin (B3) 4.4 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.04 mg
Folate (B9) 90 µg
Vitamin B12 0.08 µg

Minerals

Calcium 172 mg
Iron 3.6 mg
Magnesium 22 mg
Phosphorus 303 mg
Potassium 114 mg
Sodium 687 mg
Zinc 0.7 mg
Copper 0.23 mg
Manganese 0.55 mg
Selenium 15.9 µg

Notable source of Thiamin (B1) (49% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.