Macro Breakdown
Glycemic Impact
| Glycemic Index | 39 (Low) |
| Glycemic Load | 3 |
| Insulin Index | 90 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 1865.0 kJ | — |
| Protein | 7.6 g | 15% DV |
| Total Fat | 13.8 g | 18% DV |
| Carbohydrate | 71.7 g | 26% DV |
| Fiber | 3.4 g | 12% DV |
| Sugar | 10.3 g | 21% DV |
| Cholesterol | 11.0 mg | 4% DV |
| Sodium | 687.0 mg | 30% DV |
| Calcium | 172.0 mg | 13% DV |
| Iron | 3.6 mg | 20% DV |
| Magnesium | 22.0 mg | 5% DV |
| Phosphorus | 303.0 mg | 24% DV |
| Potassium | 114.0 mg | 2% DV |
| Zinc | 0.7 mg | 6% DV |
| Vitamin C | 0.2 mg | — |
| Vitamin B6 | 0.0 mg | 2% DV |
| Folate | 139.0 µg | 35% DV |
| Vitamin A | 16.0 µg | 2% DV |
| Vitamin E | 1.2 mg | 8% DV |
| Vitamin K | 3.8 µg | 3% DV |
| Selenium | 15.9 µg | 29% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 2.912g |
| monounsaturated fat | 5.485g |
| polyunsaturated fat | 4.867g |
Compare Crackers, milk With...
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Anemia
iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Hypothyroid
selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.
Testosterone Low
zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.
Hormonal & Metabolic Impact
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.