Crackers, wheat, regular — Food Nutrition Browser

Composition

Energy

Protein 7.3 g · 29 kcal/100g

Fat 16.4 g · 148 kcal/100g

Carbs 70.7 g · 283 kcal/100g

Fiber 6.9 g

Water 3 g

Total energy 455 kcal

Energy is predominantly from carbs (62%); EFSA recommends 45–60% for a balanced diet

Total fat

16.4g

Saturated

3.2g

Monounsat.

3.5g

Polyunsat.

8.5g

Omega-3

0.96g

Omega-6

7.47g

Saturated fat is 6.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 7.8 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 58%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (58% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 1.6 mg

Vitamin K 14 µg

Thiamin (B1) 0.28 mg

Riboflavin (B2) 0.15 mg

Niacin (B3) 4.0 mg

Pantothenic (B5) 0.6 mg

Vitamin B6 0.24 mg

Folate (B9) 38 µg

Vitamin B12 0.00 µg

Minerals

Calcium 92 mg

Iron 2.6 mg

Magnesium 72 mg

Phosphorus 302 mg

Potassium 283 mg

Sodium 699 mg

Zinc 1.6 mg

Copper 0.27 mg

Manganese 1.55 mg

Selenium 9.9 µg

Notable source of Manganese (78% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.