Crackers, standard snack-type, sandwich, with cheese filling

Composition

Energy

Protein 9.3 g · 37 kcal/100g

Fat 21.1 g · 190 kcal/100g

Carbs 61.7 g · 247 kcal/100g

Fiber 1.9 g

Water 4 g

Total energy 477 kcal

Macro balance aligns with EFSA guidelines (8% protein, 40% fat, 52% carbs)

Total fat

21.1g

Saturated

6.1g

Monounsat.

11.3g

Polyunsat.

2.6g

Omega-6

2.42g

Saturated fat is 11.6% of energy, above the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 70%

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.

Vitamins

Vitamin A 17 µg

Vitamin C 0.1 mg

Vitamin D 0.0 µg

Vitamin E 0.2 mg

Vitamin K 8 µg

Thiamin (B1) 0.45 mg

Riboflavin (B2) 0.68 mg

Niacin (B3) 3.8 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.05 mg

Folate (B9) 100 µg

Vitamin B12 0.10 µg

Minerals

Calcium 257 mg

Iron 2.4 mg

Magnesium 36 mg

Phosphorus 406 mg

Potassium 429 mg

Sodium 978 mg

Zinc 0.6 mg

Copper 0.08 mg

Manganese 0.29 mg

Selenium 21.5 µg

Notable source of Phosphorus (58% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.