Cereals Ready-to-eat, Granola, Homemade

Serving Size 100 grams

Nutritional Value and Analysis

Cereals Ready-to-eat, Granola, Homemade with a serving size of 100 grams has a total of 489 calories with 24.31 grams of fat. The serving size is equivalent to 100 grams of food and contains 218.79 calories from fat. This item is classified as breakfast cereals foods.

This food is a good source of fiber, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin e, thiamin, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine but is high in fat and sugars.

Fat 37% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 37% of the recommended daily intake of fat.

Sugars 79% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 79% of the recommended daily intake of sugars.

Fiber 36% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 36% of the recommended daily needs of fiber.

Magnesium 40% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 40% of the recommended daily needs of magnesium.

Phosphorus 34% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 34% of the recommended daily needs of phosphorus.

Zinc 38% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 38% of the recommended daily needs of zinc.

Copper 72% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 72% of the recommended daily needs of copper.

Manganese 174% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 174% of the recommended daily needs of manganese.

Selenium 46% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 46% of the recommended daily needs of selenium.

Vitamin E 74% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 74% of the recommended daily needs of vitamin e.

Thiamin 46% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 46% of the recommended daily needs of thiamin.

Tryptophan 58% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 58% of the recommended daily needs of tryptophan.

Threonine 37% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 37% of the recommended daily needs of threonine.

Isoleucine 44% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 44% of the recommended daily needs of isoleucine.

Leucine 35% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 35% of the recommended daily needs of leucine.

Phenylalanine 31% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 31% of the recommended daily needs of phenylalanine.

Valine 45% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 45% of the recommended daily needs of valine.

Histidine 38% of DV

A serving of 100 grams of cereals ready-to-eat, granola, homemade has 38% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 489 Calories from Fat 219
% Daily Value*
Total Fat 24.3g 37%
Saturated Fat 4g 20%
Trans Fat 0.02g
Cholesterol 0mg 0%
Sodium 26mg 1%
Total Carbohydrate 53.9g 18%
Dietary Fiber 8.9g 36%
Sugars 20g
Protein 14g
Vitamin A 0% Vitamin C 2%
Calcium 6% Iron 22%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A19 IU0%
Vitamin A, RAE1 µg0%
Alpha Carotene0 µg-
Beta Carotene11 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin137 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.37 mg22%
Vitamin C1.2 mg2%
Vitamin D0 IU0%
Vitamin E11.1 mg74%
Vitamin K5.3 µg4%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate53.88 g18%
Sugars19.8 g79%
Fiber8.9 g36%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat24.31 g37%
Saturated Fats3.96 g20%
→ Butyric Acid0 g-
→ Caproic Acid0.02 g-
→ Caprylic Acid0.17 g-
→ Capric Acid0.13 g-
→ Lauric Acid0.99 g-
→ Myristic Acid0.37 g-
→ Palmitic Acid1.59 g-
→ Stearic Acid0.53 g-
→ Arachidic Acid0.05 g-
→ Behenic Acid0.06 g-
→ Lignoceric Acid0.01 g-
Monounsaturated Fats10.95 g-
→ Myristoleic Acid0 g-
→ Palmitoleic Acid0.06 g-
→ Oleic Acid 10.8 g-
→ Gadoleic Acid0.08 g-
→ Erucic Acid0 g-
Polyunsaturated Fats7.81 g-
→ Linolenic Acid (18:2)7.19 g-
→ Linolenic Acid (18:3)0.61 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.02 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein13.67 g27%
→ Alanine0.69 g-
→ Arginine1.28 g-
→ Aspartic acid1.4 g-
→ Cystine0.3 g-
→ Glutamic acid3.11 g-
→ Glycine0.81 g-
→ Histidine0.35 g38%
→ Hydroxyproline0 g-
→ Isoleucine0.55 g44%
→ Leucine0.98 g35%
→ Lysine0.63 g26%
→ Methionine0.23 g19%
→ Phenylalanine0.67 g31%
→ Proline0.66 g-
→ Serine0.67 g-
→ Threonine0.48 g37%
→ Tryptophan0.19 g58%
→ Tyrosine0.38 g16%
→ Valine0.7 g45%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium76 mg6%
Copper0.65 mg72%
Iron3.95 mg22%
Magnesium168 mg40%
Manganese4 mg174%
Phosphorus431 mg34%
Potassium539 mg11%
Selenium25.4 µg46%
Sodium26 mg1%
Zinc4.17 mg38%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash2.31 g-
Caffeine0 mg-
Theobromine0 mg-
Water5.84 g-

Calories Burn off Time

How long would it take to burn off Cereals Ready-to-eat, Granola, Homemade with 489calories? A brisk walk for 106 minutes, jogging for 50 minutes, or hiking for 82 minutes will help your burn off the calories in cereals ready-to-eat, granola, homemade.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less102 minutes
Dancing89 minutes
Golfing89 minutes
Hiking82 minutes
Light Gardening89 minutes
Stretching163 minutes
Walking - 3.5 mph106 minutes
Weight Training - light workout136 minutes
Aerobics61 minutes
Basketball67 minutes
Bicycling - 10 mph or more50 minutes
Running - 5 mph50 minutes
Swimming58 minutes
Walking - 4.5 mph64 minutes
Weight Training - vigorous workout67 minutes
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium