Fruit and Nut Compote calories & nutrition

One serving of Fruit and Nut Compote is about 735 kcal (37% of a 2,000-kcal diet). Macros per serving: fat 29 g, carbs 111 g, protein 18 g. Key ingredients: Diced Apple/Pear, Peanuts, Almonds.

Ingredients

Ingredient	Amount	kcal	Fat	Carb	Protein
Diced Apple/Pear	150 g	90	0.5	23	0.5
Peanuts	30 g	170	14	5	7
Almonds	15 g	85	7.5	3	3
Oats	20 g	75	1.5	13	2.5
Flax Seeds	10 g	55	4.5	3	2
Dried Cranberries/Raisins	20 g	60	0.2	16	0.5
Sweetened Sauce (Date/Fruit based)	100 ml	200	1	48	2

Macronutrients (Fat, Carbs, Protein) are shown in grams (g).

Ingredient links

Diced Apple/Pear · Peanuts · Almonds · Oats · Flax Seeds · Dried Cranberries/Raisins · Sweetened Sauce (Date/Fruit based)

Deeper insights

• Macro split: fat 36%, carbs 60%, protein 4%
• Energy density: 213 kcal/100 g (medium)
• Top calorie contributors: Sweetened Sauce (Date/Fruit based), Peanuts, Diced Apple/Pear

Burning these calories

• Jogging: ~90 min
• Cycling: ~93 min
• Walking: ~180 min

* Assumes a 70 kg person, moderate pace.

Daily macro share

• Fat: 42% of daily intake
• Carb: 56% of daily intake
• Protein: 18% of daily intake

* Reference intake (protein-forward): fat 70 g, carbs 200 g, protein 100 g.

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