pumpkin granola parfait Recipe
pumpkin granola parfait has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12, Riboflavin and Folate.
The food contains 50.5g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low 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 a good source of Vitamin B6 and Vitamin B12.
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.
Ideally consumed as a Dessert.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 88, for pumpkin granola parfait, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 13% | |
| Calories from Fat | 11% | |
| Calories from Carbs | 76% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Riboflavin
- Very low in Cholesterol
- High in Dietary Fiber
- High in Calcium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 19550 IU | 391% | ||
| Vitamin C | 7.4 mg | 12.3% | ||
| Vitamin D | 22.4 IU | 5.6% | ||
| Vitamin E | 1.3 mg | 4.5% | ||
| Thiamin | 0.29 mg | 19.6% | ||
| Riboflavin | 0.53 mg | 30.9% | ||
| Niacin | 3.6 mg | 17.8% | ||
| Vitamin B6 | 1.3 mg | 63.8% | ||
| Folate | 250.4 mcg | 62.6% | ||
| Vitamin B12 | 3.9 mcg | 65.2% | ||
| Pantothenic Acid | 1.1 mg | 10.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 227 mg | 22.7% | ||
| Iron | 2.9 mg | 15.9% | ||
| Magnesium | 68 mg | 17% | ||
| Phosphorus | 253 mg | 25.3% | ||
| Potassium | 562.3 mg | 16.1% | ||
| Sodium | 144 mg | 6% | ||
| Zinc | 3.2 mg | 21.6% | ||
| Copper | 0.2 mg | 10.2% | ||
| Manganese | 0.96 mg | 47.8% | ||
| Selenium | 8.7 mcg | 12.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 50.5 g | 16.8% | ||
| Dietary Fiber | 5.3 g | 21.2% | ||
| Sugars | 30.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.9 g | 17.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.3 g | 5.1% | ||
| Saturated Fat | 1.5 g | 7.5% | ||
| Monounsaturated Fat | 1.2 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 252 Calories from Fat 0
% Daily Value *
Total Fat 3.3 g 5.1%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol 6 mg 2%
Sodium 144 mg 6%
Total Carbohydrates 50.5 g 16.8%
Dietary Fiber 5.3 g21.2%
Sugars 30.5 g
Protein 8.9 g 17.8%
Vitamin A 391% Vitamin C 12.3%
Calcium 22.7% Iron 15.9%
*Based on a 2000 Calorie diet
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