Nutritional Analysis of a Healthy Snack: Apple, Dates, Pecans, and Peanut Butter

Discover the nutritional benefits of combining organic apple, Medjool dates, pecans, and organic peanut butter in your diet. This wholesome snack offers a balance of calories, fiber, healthy fats, and essential vitamins and minerals, perfect for energy and overall health.

1. Organic Apple

  • Calories: Approximately 95 calories (based on a medium-sized apple, ~182g)
  • Carbohydrates: 25g
    • Sugars: 19g
    • Fiber: 4g
  • Protein: 0.5g
  • Fat: 0.3g
  • Vitamins & Minerals:
    • Vitamin C: 14% of the Recommended Daily Allowance (RDA)
    • Potassium: 6% of the RDA
    • Antioxidants: Contains quercetin and flavonoids

Nutritional Benefits:

  • Fiber: Promotes digestive health.
  • Vitamin C: Supports immune function and skin health.
  • Low Calorie: A great snack for those watching their calorie intake.

2. Dates (3 Medjool Dates)

  • Calories: Approximately 210 calories (3 dates, ~70 calories each)
  • Carbohydrates: 58g
    • Sugars: 51g
    • Fiber: 6g
  • Protein: 2g
  • Fat: 0.2g
  • Vitamins & Minerals:
    • Potassium: 12% of the RDA
    • Magnesium: 8% of the RDA
    • Copper: 18% of the RDA
    • Manganese: 15% of the RDA

Nutritional Benefits:

  • Energy Boost: Natural sugars provide quick energy.
  • Rich in Fiber: Aids in digestion and may help regulate blood sugar levels.
  • Nutrient-Dense: Offers a variety of vitamins and minerals that support overall health.

3. Pecans (1 Handful / About 1 oz)

  • Calories: Approximately 196 calories
  • Carbohydrates: 4g
    • Sugars: 1g
    • Fiber: 3g
  • Protein: 3g
  • Fat: 20g (mostly healthy unsaturated fats)
  • Vitamins & Minerals:
    • Magnesium: 14% of the RDA
    • Zinc: 10% of the RDA
    • Vitamin E: 5% of the RDA

Nutritional Benefits:

  • Healthy Fats: Beneficial for heart health and reducing inflammation.
  • Rich in Antioxidants: May help to lower the risk of chronic diseases.
  • Supports Healthy Skin and Hair: Vitamin E contributes to skin integrity.

4. Organic Peanut Butter (2 Tablespoons)

  • Calories: Approximately 190 calories
  • Carbohydrates: 7g
    • Sugars: 2g
    • Fiber: 2g
  • Protein: 8g
  • Fat: 16g (mostly healthy monounsaturated fats)
  • Vitamins & Minerals:
    • Magnesium: 10% of the RDA
    • Vitamin E: 4% of the RDA
    • Niacin (Vitamin B3): 28% of the RDA

Nutritional Benefits:

  • Protein Source: Supports muscle repair and satiety.
  • Healthy Fats: Good for heart health and may aid in cholesterol control.
  • Sustained Energy: Provides lasting energy to get through the day.

Overall Nutritional Summary:

  • Total Calories: Approximately 691 calories
  • Total Carbohydrates: 94g
  • Total Sugars: 73g
  • Total Fiber: 15g
  • Total Protein: 13.5g
  • Total Fat: 36.5g

Important Metrics:

  • Rich in Fiber: The combination of apple, dates, pecans, and peanut butter contributes to a high fiber intake which benefits digestive health.
  • Source of Healthy Fats: Pecans and peanut butter offer healthy fats vital for brain health and hormone production.
  • Natural Sweetness: The sugars from dates and the apple provide natural energy while the fiber helps with blood sugar control.
  • Vitamin & Mineral Dense: Provides a good variety of essential nutrients for overall health and wellness.

Conclusion:

This meal is a well-rounded snack or light meal option that provides a balanced mix of carbohydrates, healthy fats, and protein along with a wide array of vitamins and minerals. It is particularly beneficial for energy, satiety, and overall nutritional support.