Maple Granola with Flax Recipe
Maple Granola with Flax has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Thiamin, Niacin and Folate.
The food contains 27.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 bottom 20 percentile. This is for people watching their sugar intake. With 7.4 gms of protein, it is average 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. 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 5.04 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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average 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.
Based on the composite nutritive standing Maple Granola with Flax has been given a composite ranking of 85, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 52% | |
| Calories from Carbs | 38% |
Why this is good for you
- High in Vitamin B6
- High in Niacin
- High in Vitamin A
- High in Thiamin
- No Cholesterol
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1070 IU | 21.4% | ||
| Vitamin C | 0.24 mg | 0.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.1 mg | 3.8% | ||
| Thiamin | 0.43 mg | 28.9% | ||
| Riboflavin | 0.21 mg | 12.6% | ||
| Niacin | 5.6 mg | 27.8% | ||
| Vitamin B6 | 0.56 mg | 27.9% | ||
| Folate | 88.4 mcg | 22.1% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.44 mg | 4.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 125 mg | 12.5% | ||
| Iron | 5 mg | 28% | ||
| Magnesium | 53.6 mg | 13.4% | ||
| Phosphorus | 145 mg | 14.5% | ||
| Potassium | 174 mg | 5% | ||
| Sodium | 223.3 mg | 9.3% | ||
| Zinc | 1.1 mg | 7.3% | ||
| Copper | 0.18 mg | 9% | ||
| Manganese | 1.1 mg | 54.3% | ||
| Selenium | 11.8 mcg | 16.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 27.5 g | 9.2% | ||
| Dietary Fiber | 5.3 g | 21.2% | ||
| Sugars | 8.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.4 g | 14.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 16.5 g | 25.4% | ||
| Saturated Fat | 3.5 g | 17.5% | ||
| Monounsaturated Fat | 6.8 g | |||
| Polyunsaturated Fat | 5.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 299 Calories from Fat 0
% Daily Value *
Total Fat 16.5 g 25.4%
Saturated Fat 3.5 g 17.5%
Trans Fat
Cholesterol 0 mg
Sodium 223.3 mg 9.3%
Total Carbohydrates 27.5 g 9.2%
Dietary Fiber 5.3 g21.2%
Sugars 8.6 g
Protein 7.4 g 14.8%
Vitamin A 21.4% Vitamin C 0.4%
Calcium 12.5% Iron 28%
*Based on a 2000 Calorie diet
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