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Quick Oats w/ Dried Fruit & Chopped Nuts - Recipe and Nutrition Facts
91

Quick Oats w/ Dried Fruit & Chopped Nuts Recipe

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.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat24%
 Calories from Carbs64%

Why this is good for you

  • High in Vitamin B6
  • High in Niacin
  • High in Vitamin A
  • High in Thiamin
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1075 IU21.5%
Vitamin C0.6 mg1%
Vitamin D0 IU
Vitamin E2 mg6.8%
Thiamin0.39 mg26.2%
Riboflavin0.29 mg17%
Niacin4.3 mg21.7%
Vitamin B60.59 mg29.5%
Folate71.2 mcg17.8%
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium144 mg14.4%
Iron5.1 mg28.2%
Magnesium56.4 mg14.1%
Phosphorus147 mg14.7%
Potassium254.5 mg7.3%
Sodium206.6 mg8.6%
Zinc0.9 mg6%
Copper0.22 mg10.9%
Manganese0.96 mg48%
Selenium10.6 mcg15.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.5 g9.5%
Dietary Fiber3.7 g14.8%
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.2 g10.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%
Saturated Fat0.5 g2.5%
Monounsaturated Fat2.6 g
Polyunsaturated Fat1.3 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=999161 Embed Table:

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