Rolls, dinner, rye

Plant foods · Grains · Baked goods

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 10.3 g · 41 kcal/100g
Fat 3.4 g · 31 kcal/100g
Carbs 53.1 g · 212 kcal/100g
Fiber 4.9 g
Water 30 g
Total energy 286 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
3.4g
Saturated
0.6g
Monounsat.
1.2g
Polyunsat.
0.7g
Omega-6
0.66g

Saturated fat is 1.9% of energy, within the WHO limit of 10%.

Protein quality 61 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 61%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (61% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 3 µg
Thiamin (B1) 0.38 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 3.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.06 mg
Folate (B9) 99 µg
Vitamin B12 0.00 µg

Minerals

Calcium 30 mg
Iron 2.7 mg
Magnesium 54 mg
Phosphorus 159 mg
Potassium 180 mg
Sodium 650 mg
Zinc 1.0 mg
Copper 0.20 mg
Manganese 0.70 mg
Selenium 27.8 µg

Notable source of Selenium (50% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.