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Fruit granola - Recipe and Nutrition Facts
80

Fruit granola Recipe

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.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat43%
 Calories from Carbs47%

Why this is good for you

  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Thiamin
  • Low in Cholesterol
  • Very high in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1640 IU32.8%
Vitamin C0.36 mg0.6%
Vitamin D0 IU
Vitamin E2.3 mg7.7%
Thiamin0.5 mg33.4%
Riboflavin0.3 mg17.9%
Niacin4.9 mg24.5%
Vitamin B60.71 mg35.3%
Folate85.2 mcg21.3%
Vitamin B120.01 mcg0.1%
Pantothenic Acid0.36 mg3.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium173 mg17.3%
Iron6 mg33.5%
Magnesium70.8 mg17.7%
Phosphorus178 mg17.8%
Potassium269.7 mg7.7%
Sodium287.3 mg12%
Zinc1.4 mg9.3%
Copper0.3 mg15%
Manganese1.1 mg56.3%
Selenium12.5 mcg17.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate31.8 g10.6%
Dietary Fiber4.4 g17.6%
Sugars11.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.9 g13.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.9 g19.8%
Saturated Fat4 g20%
Monounsaturated Fat5.5 g
Polyunsaturated Fat2.6 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1395464 Embed Table:

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