BNI™ 125.09-c: Cheese (average)

dietBNI™ 125.09-c: Cheese (average), NZ, 2012.

This is an analysis of the average aggregated nutritional value of a sample of 29 types of cheese. The sample was collated as part of a research on the nutritional composition of cheese in New Zealand. This nutritional profile can be summarized as being, mainly, biased towards deficiency in carbohydrate, adequate in sugar, high in protein, fat, saturated fat, and sodium, and low in fiber.

This nutritional value may be more representative of those who change type and brands often, as well as of the population, in general. However, it is less representative of the universe of types on offer and of those consumers who prefer a particular type and brand of cheese, for which a prototypical nutritional value may be more relevant (see foodBNI).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 22.5 90.0 26.1 20.0 68.8 17.2
Carbohydrate 1.0 4.0 1.2 55.0 189.3 47.3
Sugar 0.9 3.6 1.0 < 10.0 < 34.4 < 8.6
Fat 27.8 250.2 72.7 25.0 86.1 9.6
Saturated fat 18.2 163.8 47.6 < 10.0 < 34.4 < 3.8
Fiber 0.0 - 0.0 17.2 - 5.2
Sodium 0.748 - 37.4 < 17.2 - < 0.344
Misc 48.0 - - - - 20.4
Total 100.0 344.2 100.0 100.0 344.2 100.0
kJul - 1440.1 - - 1440.1 -
Nutritional balance (100g)
x (bad) High in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
x (bad) Extremely high in saturated fat
x (bad) Extremely low in fiber
x (bad) Extremely high in sodium
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% * *
20% * *
15% * *
10% * *
5%   * *
mid p c f fb
max s sf na
5%   * *
10% * *
15%    * *
20% * *
25%    * *
30% * *
35%    * *
40% *
45%    *
50% *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 26.0 grams )
grams per serving = 26.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * *
kcal per serving = 89.5 kcal
Balance simulation for this food (serving size = 26.0 grams ) Original BNI 125.09
Add now or next meal 1.3 g fiber Reduce BNI to 107.88
Reduce in next meal 105.0 mg sodium Reduce BNI to 104.89
Both reduce BNI to 87.68
Burn out 1.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
Burn out 33.6 excess kcal saturated fat
Burn out 4.6 excess kcal other fats
Burn out a total of 39.2 kcal Reduce BNI to 81.25
Burn those kcal out doing… 785 steps
or 13 minutes slow walking (~3.2km/h)
or 8 minutes fast walking (~5.6km/h)
or 4 minutes jogging (~8km/h)
or 8 minutes leisure cycling (<16km/h)
or 5 minutes swimming
or 4 minutes stair treadmill
Reduce kcal to 50.3 kcal per serving All reduce BNI to 43.84
50.3 kcal = energy for approximately 30 minutes (~ 0.5 hours)

References

PEREZGONZALEZ Jose D (2012). Cheesy cheese. The Balanced Nutrition Index (ISSN 1177-8849), 2013, issue 2.


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.