CALORIC DENSITY
Granola, cereals rte, homemade
Pasta, corn, dry
4.89
3.57
8037
20091
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 6g
Protein = 4g
Carbohydrates = 22g
Carbohydrates = 44g
Fat = 10g
Fat = 1g
Fiber = 4g
Fiber = 6g
Monounsaturated = 4g
Monounsaturated = 0g
Polyunsaturated = 4g
Polyunsaturated = 1g
Saturated Fat = 2g
Saturated Fat = 0g
Protein 6g 4g Carbohydrate 22g 44g Fiber 4g 6g Fat 10g 1g Monounsat. Fat 4g 1g Polyunsat. Fat 4g 1g Saturated Fat 2g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 5%
Choline = 0%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 1%
Vitamin C = 0%
Vitamin E = 38%
Vitamin E = 0%
Vitamin K = 4%
Vitamin K = 0%
Choline 5% 0% Vitamin A 0% 1% Vitamin C 1% 0% Vitamin E 38% 0% Vitamin K 4% 0%
Granola have significantly more Vitamins E than pasta. Granola are a good source of Vitamin E, Thiamin, Magnesium, Phosphorus, Iron. Pasta are a good source of Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 30%
Vitamin B1 = 13%
Vitamin B2 = 11%
Vitamin B2 = 4%
Vitamin B3 = 7%
Vitamin B3 = 11%
Vitamin B5 = 13%
Vitamin B5 = 5%
Vitamin B6 = 11%
Vitamin B6 = 10%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 30% 13% Vitamin B2 11% 4% Vitamin B3 7% 11% Vitamin B5 13% 5% Vitamin B6 11% 10% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 0%
Potassium = 6%
Potassium = 5%
Calcium = 6%
Calcium = 0%
Magnesium = 20%
Magnesium = 19%
Phosphorus = 32%
Phosphorus = 24%
Iron = 29%
Iron = 9%
Manganese = 72%
Manganese = 12%
Selenium = 25%
Selenium = 10%
Copper = 26%
Copper = 11%
Zinc = 18%
Zinc = 11%
Sodium 1% 0% Potasium 6% 5% Calcium 6% 0% Magnesium 20% 19% Phosphorus 32% 24% Iron 29% 9% Manganese 72% 12% Selenium 25% 10% Copper 26% 11% Zinc 18% 11%
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