Cereals ready-to-eat, granola, homemade

Composition

Energy

Protein 13.7 g · 55 kcal/100g

Fat 24.3 g · 219 kcal/100g

Carbs 53.9 g · 216 kcal/100g

Fiber 8.9 g

Water 6 g

Total energy 489 kcal

Energy is predominantly from fat (45%); EFSA recommends 20–35% for a balanced diet

Total fat

24.3g

Saturated

4.0g

Monounsat.

11.0g

Polyunsat.

7.8g

Omega-6

7.19g

Saturated fat is 7.3% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 1 µg

Vitamin C 1.2 mg

Vitamin D 0.0 µg

Vitamin E 11.1 mg

Vitamin K 5 µg

Thiamin (B1) 0.55 mg

Riboflavin (B2) 0.35 mg

Niacin (B3) 2.7 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.37 mg

Folate (B9) 84 µg

Vitamin B12 0.00 µg

Minerals

Calcium 76 mg

Iron 4.0 mg

Magnesium 168 mg

Phosphorus 431 mg

Potassium 539 mg

Sodium 26 mg

Zinc 4.2 mg

Copper 0.65 mg

Manganese 4.00 mg

Selenium 25.4 µg

Notable source of Manganese (200% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.