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Honey-Maple Granola with Cherries and Pecans - Recipe and Nutrition Facts
71

Honey-Maple Granola with Cherries and Pecans Recipe

Honey-Maple Granola with Cherries and Pecans has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 90.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and very 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 sugar content is among the top 10 percentile. This is often undesirable for people watching their sugar intake. With 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 8 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high 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 71, for Honey-Maple Granola with Cherries and Pecans, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat37%
 Calories from Carbs55%

Why this is good for you

  • High in Protein
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A115 IU2.3%Mid 40%Average
Retinol32.7 mcg
Vitamin C9.2 mg15.3%Top 30%High
Vitamin D5.9 IU1.5%Mid 40%Average
Thiamin0.65 mg43.6%Top 10%Very High
Riboflavin0.65 mg38.4%Top 10%Very High
Niacin3.9 mg19.6%Top 30%High
Vitamin B60.65 mg32.7%Top 10%Very High
Folate91.5 mcg22.9%Top 10%Very High
Folic Acid57.5 mcg
Vitamin B120.65 mcg10.9%Top 30%High
Pantothenic Acid2 mg19.6%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium68 mg6.8%Top 30%High
Iron5.2 mg29%Top 10%Very High
Magnesium95.4 mg23.9%Top 10%Very High
Phosphorus260.8 mg26.1%Top 10%Very High
Potassium307.8 mg8.8%Top 30%High
Sodium34.8 mg1.4%Bottom 30%Low
Zinc5.2 mg34.9%Top 10%Very High
Copper0.65 mg32.7%Top 10%Very High
Manganese3.3 mg163.4%Top 10%Very High
Selenium17 mcg24.3%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate59.2 g19.7%Top 10%Very High
Dietary Fiber6.3 g25.1%Top 10%Very High
Starch20.3 g
Sugars27.3 g
Sucrose11.1 mg
Glucose7.2 mg
Fructose7.8 mg
Lactose0.7 mg
Maltose0 mg
Galactose0.7 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.9 g17.8%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.7 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.7 mg
Tyrosine0 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0 mg
Alanine0.7 mg
Aspartic Acid0.7 mg
Glutamic Acid1.3 mg
Glycine0.7 mg
Proline0 mg
Serine0.7 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.6 g27%Top 30%High
Saturated Fat1.7 g8.5%Mid 40%Average
Monounsaturated Fat9.2 g
Polyunsaturated Fat5.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water13.7 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 630 Calories from Fat 242

% Daily Value *

Total Fat 26.9 g 41.4%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 0 mg

Sodium 53.2 mg 2.2%

Total Carbohydrates 90.5 g 30.2%

Dietary Fiber 9.6 g38.4%

Sugars 41.7 g

Protein 13.6 g 27.2%

Vitamin A 3.5% Vitamin C 23.3%

Calcium 10.4% Iron 44.4%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/honey-maple-granola-with-cherries-and-pecans-73622 Embed Table:

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