Tropical Oatmeal With Fruit Salsa has a high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C and Thiamin.
The food contains 81.6g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 14.3 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 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.
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 4 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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.
Ideally consumed as a Breakfast.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Tropical Oatmeal With Fruit Salsa, and we advise that this food on a regular basis.
Calories from Protein | 13% | |
Calories from Fat | 12% | |
Calories from Carbs | 75% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 141.4 IU | 2.8% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 17.7 mg | 29.6% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0.49 mg | 32.8% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 0.49 mg | 2.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 35.5 mcg | 8.9% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 29.6 mg | 3% | Mid 40% | Average |
Iron | 2 mg | 10.9% | Top 30% | High |
Magnesium | 79.3 mg | 19.8% | Top 10% | Very High |
Phosphorus | 212.8 mg | 21.3% | Top 10% | Very High |
Potassium | 325.6 mg | 9.3% | Top 10% | Very High |
Sodium | 1.7 mg | 0.1% | Bottom 10% | Very Low |
Zinc | 1.5 mg | 9.9% | Top 30% | High |
Copper | 0.49 mg | 24.6% | Top 10% | Very High |
Manganese | 2 mg | 98.5% | Top 10% | Very High |
Selenium | 0.49 mcg | 0.7% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 40.2 g | 13.4% | Top 30% | High |
Dietary Fiber | 5.4 g | 21.7% | Top 10% | Very High |
Sugars | 10.5 g | |||
Glucose | 3.9 mg | |||
Fructose | 4.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7 g | 14.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.5 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.8 g | 4.3% | Bottom 30% | Low |
Saturated Fat | 0.49 g | 2.5% | Bottom 30% | Low |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 419 Calories from Fat 51
% Daily Value *
Total Fat 5.7 g 8.8%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 0 mg
Sodium 3.5 mg 0.1%
Total Carbohydrates 81.6 g 27.2%
Dietary Fiber 11 g44%
Sugars 21.3 g
Protein 14.3 g 28.6%
Vitamin A 5.7% Vitamin C 60%
Calcium 6% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 194
Protein 1.9 g | Carbs 34.8 g | Fat 5.9 g
Per Serving | Calories 180
Protein 2.3 g | Carbs 10.7 g | Fat 14.9 g
Per Serving | Calories 45
Protein 0.54 g | Carbs 11.2 g | Fat 0.18 g
Per Serving | Calories 11
Protein 0.13 g | Carbs 1.3 g | Fat 0.6 g
Per Serving | Calories 223
Protein 5.8 g | Carbs 26 g | Fat 10.4 g
Per Serving | Calories 205
Protein 3.5 g | Carbs 37.2 g | Fat 5.2 g
Per Serving | Calories 492
Protein 7.3 g | Carbs 49.2 g | Fat 30.2 g
Per Serving | Calories 23
Protein 0.64 g | Carbs 3.1 g | Fat 0.89 g