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Fruit and Nut Granola - Recipe and Nutrition Facts
62

Fruit and Nut Granola Recipe

Fruit and Nut Granola has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Iron, Thiamin and Folate.

The food contains 99.1g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 19.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It gives a good yield of Iron at 5 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 a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is very 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 62, for Fruit and Nut Granola, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat21%
 Calories from Carbs66%

Why this is good for you

  • Very high in Protein
  • Very high in Thiamin
  • Very low in Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • Low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A12.7 IU0.3%Mid 40%Average
Retinol0 mcg
Vitamin C3.2 mg5.3%Mid 40%Average
Vitamin D0 IU
Thiamin0.63 mg42.2%Top 10%Very High
Riboflavin0 mg
Niacin1.3 mg6.3%Mid 40%Average
Vitamin B60 mg
Folate53.2 mcg13.3%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.63 mg6.3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium94.9 mg9.5%Top 30%High
Iron3.2 mg17.6%Top 10%Very High
Magnesium129.7 mg32.4%Top 10%Very High
Phosphorus379.7 mg38%Top 10%Very High
Potassium451.3 mg12.9%Top 10%Very High
Sodium62.7 mg2.6%Bottom 30%Low
Zinc3.2 mg21.1%Top 10%Very High
Copper0.63 mg31.6%Top 10%Very High
Manganese3.2 mg158.2%Top 10%Very High
Selenium6.3 mcg9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate62.7 g20.9%Top 10%Very High
Dietary Fiber7.6 g30.4%Top 10%Very High
Sugars22.8 g
Glucose5.1 mg
Fructose5.7 mg
Lactose0.6 mg
Maltose0 mg
Galactose0.6 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.4 g24.8%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0 mg
Alanine0.6 mg
Aspartic Acid1.3 mg
Glutamic Acid2.5 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.7 g13.3%Mid 40%Average
Saturated Fat1.1 g5.7%Mid 40%Average
Monounsaturated Fat3.2 g
Polyunsaturated Fat3.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 573 Calories from Fat 123

% Daily Value *

Total Fat 13.7 g 21.1%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 0.7 mg 0.23%

Sodium 99 mg 4.1%

Total Carbohydrates 99.1 g 33%

Dietary Fiber 12 g48%

Sugars 36 g

Protein 19.6 g 39.2%

Vitamin A 0.4% Vitamin C 8.3%

Calcium 15% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/fruit-and-nut-granola-153306 Embed Table:

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