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.
Calories from Protein | 8% | |
Calories from Fat | 37% | |
Calories from Carbs | 55% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 115 IU | 2.3% | Mid 40% | Average |
Retinol | 32.7 mcg | |||
Vitamin C | 9.2 mg | 15.3% | Top 30% | High |
Vitamin D | 5.9 IU | 1.5% | Mid 40% | Average |
Thiamin | 0.65 mg | 43.6% | Top 10% | Very High |
Riboflavin | 0.65 mg | 38.4% | Top 10% | Very High |
Niacin | 3.9 mg | 19.6% | Top 30% | High |
Vitamin B6 | 0.65 mg | 32.7% | Top 10% | Very High |
Folate | 91.5 mcg | 22.9% | Top 10% | Very High |
Folic Acid | 57.5 mcg | |||
Vitamin B12 | 0.65 mcg | 10.9% | Top 30% | High |
Pantothenic Acid | 2 mg | 19.6% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 68 mg | 6.8% | Top 30% | High |
Iron | 5.2 mg | 29% | Top 10% | Very High |
Magnesium | 95.4 mg | 23.9% | Top 10% | Very High |
Phosphorus | 260.8 mg | 26.1% | Top 10% | Very High |
Potassium | 307.8 mg | 8.8% | Top 30% | High |
Sodium | 34.8 mg | 1.4% | Bottom 30% | Low |
Zinc | 5.2 mg | 34.9% | Top 10% | Very High |
Copper | 0.65 mg | 32.7% | Top 10% | Very High |
Manganese | 3.3 mg | 163.4% | Top 10% | Very High |
Selenium | 17 mcg | 24.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 59.2 g | 19.7% | Top 10% | Very High |
Dietary Fiber | 6.3 g | 25.1% | Top 10% | Very High |
Starch | 20.3 g | |||
Sugars | 27.3 g | |||
Sucrose | 11.1 mg | |||
Glucose | 7.2 mg | |||
Fructose | 7.8 mg | |||
Lactose | 0.7 mg | |||
Maltose | 0 mg | |||
Galactose | 0.7 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.9 g | 17.8% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.7 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0 mg | |||
Alanine | 0.7 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.7 mg | |||
Proline | 0 mg | |||
Serine | 0.7 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.6 g | 27% | Top 30% | High |
Saturated Fat | 1.7 g | 8.5% | Mid 40% | Average |
Monounsaturated Fat | 9.2 g | |||
Polyunsaturated Fat | 5.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 13.7 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 98
Protein 1.2 g | Carbs 2.36 g | Fat 10 g
Per Serving | Calories 547
Protein 5.6 g | Carbs 41.1 g | Fat 40.6 g
Per Serving | Calories 150
Protein 6.2 g | Carbs 21.3 g | Fat 5.3 g
Per Serving | Calories 16
Protein 0.07 g | Carbs 3.5 g | Fat 0.21 g