Pumpkin granola with dried cherries
- 10 ingredients
- Servings per recipe: 1
- Serving size: 1.3 kg
Source: The Naptime Chef
206 recipes on HappyForks
Amount per 100 g
- Energy (calories): 311 kcal 14%
- Protein: 8.97 g 16%
- Fat: 9.9 g Why gray? Help 20%
- Carbohydrates: 48.61 g 20%
Calorie breakdown
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- Protein: 10% 31 kcal
- Fat: 27% 84 kcal
- Carbohydrates: 63% 196 kcal
Omega 6 : Omega 3
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1:1 20:1 65:1
General
Energy
311 kcal
14%
Water
30.89 g
1%
Carbohydrates
Carbohydrate
48.61 g
20%
Fiber
6.3 g
25%
Sugars, total
13.43 g
Starch
0 g
Lipids
Total lipid (fat)
9.9 g
20%
Total polyunsaturated
1.702 g
Omega 3 (n-3)
0.008 g
1%
Omega 6 (n-6)
0.517 g
4%
Total monounsaturated
1.958 g
Total saturated
5.401 g
as low as possible
Total trans
0 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
8.97 g
16%
Tryptophan
0.126 g
39%
Threonine
0.305 g
24%
Isoleucine
0.373 g
31%
Leucine
0.679 g
25%
Lysine
0.4 g
16%
Methionine + Cystine
0.369 g
30%
Methionine
0.167 g
Cystine
0.202 g
Phenylalanine + Tyrosine
0.773 g
37%
Phenylalanine
0.465 g
Tyrosine
0.308 g
Valine
0.512 g
33%
Vitamins
Vitamin C
1.3 mg
2%
Folate, total
28 µg
Folate, DFE
28 µg DFE
7%
Vitamin B-1 (Thiamin)
0.37 mg
34%
Vitamin B-2 (Riboflavin)
0.226 mg
21%
Vitamin B-3 (Niacin)
0.535 mg
4%
Vitamin B-5 (Pantothenic acid)
0.701 mg
14%
Vitamin B-6
0.072 mg
6%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
1429 IU
61%
Vitamin E
0.57 mg
4%
Vitamin D
0 IU
0%
Vitamin K
3.2 µg
4%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
49 mg
5%
Magnesium, Mg
101 mg
33%
Phosphorus, P
254 mg
36%
Iron, Fe
2.62 mg
15%
Potassium, K
325 mg
7%
Sodium, Na
178 mg
12%
Zinc, Zn
2.54 mg
32%
Copper, Cu
0.346 mg
38%
Selenium, Se
0.2 µg
0%
Manganese, Mn
2.715 mg
151%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1/3 cup vegetable oil plus 1 teaspoon, divided | Vegetable oil · palm kernel - 0.35 cup |
| 4 cups old-fashioned oats | Oats - 4 cup |
| 1 cup roasted pepitas | Seeds · pumpkin and squash seeds · whole · roasted · without salt - 1 cup |
| ½ cup pumpkin puree | Pumpkin · canned · without salt - 0.5 cup |
| 1 teaspoon kosher salt | Salt · table - 1 tsp |
| 2 teaspoons pumpkin pie spice | Spices · pumpkin pie spice - 2 tsp |
| ¼ cup light brown sugar | Sugars · brown - 0.25 cup packed |
| ½ cup maple syrup | Syrups · maple - 0.5 cup |
| 1/3 cup apple juice | Apple juice · canned or bottled · unsweetened · without added ascorbic acid - 0.33 cup |
| 1 cup dried cherries | Cherries · sweet · raw - 1 cup, without pits |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.