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Nuts , Bolts and Screws Snack Mix - Recipe and Nutrition Facts
33

Nuts, Bolts and Screws Snack Mix Recipe

Nuts, Bolts and Screws Snack Mix has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Niacin and Folate.

The food contains 18.3g 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. With 7.3 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 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 gives a good yield of Iron at 6 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.

Ideally consumed as a Snack.

Based on the composite nutritive standing Nuts, Bolts and Screws Snack Mix has been given a composite ranking of 33, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat69%
 Calories from Carbs22%

Why this is good for you

  • High in Niacin
  • Very high in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A965.4 IU19.3%Top 10%Very High
Retinol271.8 mcg
Vitamin C5.1 mg8.5%Mid 40%Average
Vitamin D38.5 IU9.6%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin7.7 mg38.5%Top 10%Very High
Vitamin B60 mg
Folate217.9 mcg54.5%Top 10%Very High
Folic Acid165.4 mcg
Vitamin B121.3 mcg21.4%Top 10%Very High
Pantothenic Acid1.3 mg12.8%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium109 mg10.9%Top 30%High
Iron7.7 mg42.7%Top 10%Very High
Magnesium85.9 mg21.5%Top 10%Very High
Phosphorus192.3 mg19.2%Top 30%High
Potassium480.8 mg13.7%Top 10%Very High
Sodium582.3 mg24.3%Top 10%Very High
Zinc3.8 mg25.6%Top 10%Very High
Copper0 mg
Manganese1.3 mg64.1%Top 10%Very High
Selenium6.4 mcg9.2%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.5 g7.8%Mid 40%Average
Dietary Fiber3.8 g15.4%Top 10%Very High
Sugars2.9 g
Glucose5.1 mg
Fructose6.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.4 g18.7%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine1.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid1.3 mg
Glutamic Acid2.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat33.1 g50.9%Top 10%Very High
Saturated Fat12.9 g64.7%Top 10%Very High
Monounsaturated Fat12.8 g
Polyunsaturated Fat6.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 319 Calories from Fat 232

% Daily Value *

Total Fat 25.8 g 39.7%

Saturated Fat 10.1 g 50.5%

Trans Fat

Cholesterol 34.8 mg 11.6%

Sodium 454.2 mg 18.9%

Total Carbohydrates 18.3 g 6.1%

Dietary Fiber 3 g12%

Sugars 2.3 g

Protein 7.3 g 14.6%

Vitamin A 15.1% Vitamin C 6.7%

Calcium 8.5% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/nuts-bolts-and-screws-snack-mix-314394 Embed Table:

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