Rolls, dinner, egg

Plant foods · Grains · Baked goods

g
Macronutrients 95 / 100 How is this scored?

Composition

Energy

Protein 9.5 g · 38 kcal/100g
Fat 6.4 g · 58 kcal/100g
Carbs 52.0 g · 208 kcal/100g
Fiber 3.7 g
Water 30 g
Total energy 307 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
6.4g
Saturated
1.6g
Monounsat.
2.9g
Polyunsat.
1.1g
Omega-6
1.04g

Saturated fat is 4.6% of energy, within the WHO limit of 10%.

Protein quality 77 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 77%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (77% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 54 / 100 How is this scored?

Vitamins

Vitamin A 5 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 2 µg
Thiamin (B1) 0.53 mg
Riboflavin (B2) 0.52 mg
Niacin (B3) 3.3 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.05 mg
Folate (B9) 184 µg
Vitamin B12 0.24 µg

Minerals

Calcium 59 mg
Iron 3.5 mg
Magnesium 25 mg
Phosphorus 101 mg
Potassium 104 mg
Sodium 566 mg
Zinc 1.1 mg
Copper 0.13 mg
Manganese 0.53 mg
Selenium 29.6 µg

Notable source of Folate (B9) (92% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.