Fruit granola has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Thiamin, Niacin and Folate.
The food contains 31.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 6.03 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Fruit granola has been given a composite ranking of 80, and on a regular basis.
Calories from Protein | 10% | |
Calories from Fat | 43% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1640 IU | 32.8% | ||
Vitamin C | 0.36 mg | 0.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.3 mg | 7.7% | ||
Thiamin | 0.5 mg | 33.4% | ||
Riboflavin | 0.3 mg | 17.9% | ||
Niacin | 4.9 mg | 24.5% | ||
Vitamin B6 | 0.71 mg | 35.3% | ||
Folate | 85.2 mcg | 21.3% | ||
Vitamin B12 | 0.01 mcg | 0.1% | ||
Pantothenic Acid | 0.36 mg | 3.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 173 mg | 17.3% | ||
Iron | 6 mg | 33.5% | ||
Magnesium | 70.8 mg | 17.7% | ||
Phosphorus | 178 mg | 17.8% | ||
Potassium | 269.7 mg | 7.7% | ||
Sodium | 287.3 mg | 12% | ||
Zinc | 1.4 mg | 9.3% | ||
Copper | 0.3 mg | 15% | ||
Manganese | 1.1 mg | 56.3% | ||
Selenium | 12.5 mcg | 17.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 31.8 g | 10.6% | ||
Dietary Fiber | 4.4 g | 17.6% | ||
Sugars | 11.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6.9 g | 13.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.9 g | 19.8% | ||
Saturated Fat | 4 g | 20% | ||
Monounsaturated Fat | 5.5 g | |||
Polyunsaturated Fat | 2.6 g |
Serving size
Amount Per Serving
Calories 258 Calories from Fat 0
% Daily Value *
Total Fat 12.9 g 19.8%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 13.3 mg 4.4%
Sodium 287.3 mg 12%
Total Carbohydrates 31.8 g 10.6%
Dietary Fiber 4.4 g17.6%
Sugars 11.6 g
Protein 6.9 g 13.8%
Vitamin A 32.8% Vitamin C 0.6%
Calcium 17.3% Iron 33.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 381
Protein 10 g | Carbs 70 g | Fat 10.3 g
Per Serving | Calories 600
Protein 14 g | Carbs 94 g | Fat 22 g
Per Serving | Calories 410
Protein 19.5 g | Carbs 78.2 g | Fat 3.5 g
Per Serving | Calories 298
Protein 4.5 g | Carbs 51.8 g | Fat 11.9 g