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Hearty Vegan Oatmeal - Recipe and Nutrition Facts
86

Hearty Vegan Oatmeal Recipe

Hearty Vegan Oatmeal has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Thiamin, Riboflavin, Niacin and Folate.

The food contains 56.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 7.24 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Breakfast.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Hearty Vegan Oatmeal, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat29%
 Calories from Carbs62%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • High in Vitamin E
  • High in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1575 IU31.5%
Vitamin C6.1 mg10.2%
Vitamin D0 IU
Vitamin E4.1 mg13.7%
Thiamin0.59 mg39.4%
Riboflavin0.46 mg27%
Niacin6.5 mg32.5%
Vitamin B61.1 mg54%
Folate121.2 mcg30.3%
Vitamin B120 mcg
Pantothenic Acid0.6 mg6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium214 mg21.4%
Iron7.2 mg40.2%
Magnesium108.8 mg27.2%
Phosphorus233 mg23.3%
Potassium458.9 mg13.1%
Sodium288.6 mg12%
Zinc1.5 mg10.1%
Copper0.32 mg15.9%
Manganese1.6 mg79.1%
Selenium15.1 mcg21.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate56.8 g18.9%
Dietary Fiber6.2 g24.8%
Sugars27.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.6 g15.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.8 g18.2%
Saturated Fat1.4 g7%
Monounsaturated Fat6.8 g
Polyunsaturated Fat2.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 342 Calories from Fat 0

% Daily Value *

Total Fat 11.8 g 18.2%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 0 mg

Sodium 288.6 mg 12%

Total Carbohydrates 56.8 g 18.9%

Dietary Fiber 6.2 g24.8%

Sugars 27.8 g

Protein 7.6 g 15.2%

Vitamin A 31.5% Vitamin C 10.2%

Calcium 21.4% Iron 40.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1807769 Embed Table:

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