Quick Oats w/ Dried Fruit & Chopped Nuts has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Thiamin and Niacin.
The food contains 28.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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 5.08 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Quick Oats w/ Dried Fruit & Chopped Nuts has been given a composite ranking of 91, and on a regular basis.
Calories from Protein | 12% | |
Calories from Fat | 24% | |
Calories from Carbs | 64% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1075 IU | 21.5% | ||
Vitamin C | 0.6 mg | 1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2 mg | 6.8% | ||
Thiamin | 0.39 mg | 26.2% | ||
Riboflavin | 0.29 mg | 17% | ||
Niacin | 4.3 mg | 21.7% | ||
Vitamin B6 | 0.59 mg | 29.5% | ||
Folate | 71.2 mcg | 17.8% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.3 mg | 3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 144 mg | 14.4% | ||
Iron | 5.1 mg | 28.2% | ||
Magnesium | 56.4 mg | 14.1% | ||
Phosphorus | 147 mg | 14.7% | ||
Potassium | 254.5 mg | 7.3% | ||
Sodium | 206.6 mg | 8.6% | ||
Zinc | 0.9 mg | 6% | ||
Copper | 0.22 mg | 10.9% | ||
Manganese | 0.96 mg | 48% | ||
Selenium | 10.6 mcg | 15.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 28.5 g | 9.5% | ||
Dietary Fiber | 3.7 g | 14.8% | ||
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.2 g | 10.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.8 g | 7.4% | ||
Saturated Fat | 0.5 g | 2.5% | ||
Monounsaturated Fat | 2.6 g | |||
Polyunsaturated Fat | 1.3 g |
Serving size
Amount Per Serving
Calories 168 Calories from Fat 0
% Daily Value *
Total Fat 4.8 g 7.4%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 0 mg
Sodium 206.6 mg 8.6%
Total Carbohydrates 28.5 g 9.5%
Dietary Fiber 3.7 g14.8%
Sugars 0.3 g
Protein 5.2 g 10.4%
Vitamin A 21.5% Vitamin C 1%
Calcium 14.4% Iron 28.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 430
Protein 4 g | Carbs 81 g | Fat 12 g
Per Serving | Calories 527
Protein 3.4 g | Carbs 32.8 g | Fat 44 g
Per Serving | Calories 16
Protein 0.3 g | Carbs 2.9 g | Fat 0.5 g
Per Serving | Calories 207
Protein 11.7 g | Carbs 31 g | Fat 4.7 g
Per Serving | Calories 137
Protein 3.7 g | Carbs 21.8 g | Fat 4.1 g
Per Serving | Calories 233
Protein 15.2 g | Carbs 30.6 g | Fat 6.5 g
Per Serving | Calories 123
Protein 2 g | Carbs 22.2 g | Fat 3.8 g