Organic farms are those that promote "green," or environmentally friendly, methods of cultivating crops. While many farms and food providers claim their products are organic, the USDA applies rigorous standards to companies that wish to carry the "Certified Organic" label. The nutritional value of organic raisin bran does not necessarily change substantially from that for counterpart products, but the cereal does not contain pesticides, synthetic fertilizer, antibiotics, hormones or any number of other artificial food preservatives or growth enhancers.
Energy Value
A 1-cup serving of organic raisin bran contains 180 calories and just 10 calories from fat. A food's caloric content provides an indication of that food's energy value. Most adults need a minimum of 2,000 calories each day to fuel energy metabolism and physical activity. A 1-cup serving of organic raisin bran supplies about 9 percent of a typical adult's minimum energy needs for the day.
Carbohydrates
Each serving of organic raisin bran contains 43 grams of total carbohydrates. The body uses carbohydrates as its primary source of energy, and most adults need 225 to 325 grams of this nutrient each day. The majority of the carbohydrates in this cereal are polysaccharides, or complex carbohydrates composed of three to hundreds of molecules of sugar. These carbohydrates produce a gradual increase in blood glucose levels and provide lasting energy and satiety. Just 14 grams are in the form of sugars, or simple carbohydrates that cause spikes in blood glucose levels. Excessive sugar consumption can be indirectly related to weight gain and diabetes.
Fiber
Each 1-cup serving of organic raisin bran contains 6 grams of dietary fiber. Fiber is an indigestible polysaccharide that can help cleanse the digestive tract, reduce serum cholesterol levels, manage blood sugar and protect against colon cancer. Adult women and men should consume 26 and 38 grams of fiber each day, respectively.
Protein
Organic raisin bran is a fairly rich source of plant-derived protein, with 5 grams per 1-cup serving. The body needs protein to build and restore tissues, and a 2,000-calorie diet requires about 50 to 175 grams of this nutrient each day. Proteins are composed of amino acids, and about half of these the body cannot produce on its own, which makes them essential to the diet. Plant proteins often lack certain amino acids, while animal proteins contain all the amino acids considered essential. When consuming exclusively plant proteins such as organic raisin bran, be sure to consume a variety of other plant foods to ensure adequate essential amino acid intake.
Sodium
Like most packaged and processed food products, organic raisin bran contains sodium-based preservatives and a fairly high amount of this mineral. While sodium serves some important nutritional functions, excess amounts can cause an increase in blood pressure and ultimately raise the risk of heart disease. Adults should restrict sodium intake to 1,500 milligrams per day, according to the American Heart Association. A 1-cup serving of organic raisin bran has about 23 percent of this amount, with 340 milligrams.
Vitamins and Minerals
A 1-cup serving of organic raisin bran contains about 25 percent the daily value for most adults for iron, 10 percent for vitamin A and 2 percent for calcium. Iron helps deliver oxygen to red blood cells and plays a vital role in blood and immune system health. Vitamin A helps promote healthy vision, and calcium composes the majority of the body's bones and teeth.
References
- USDA: Organic Certification
- Cascadian Farm: Raisin Bran: Nutritional Information
- American Heart Association; Sugars and Carbohydrates; October 2010
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; Sodium (Salt or Sodium Chloride); August 2011
- Centers for Disease Control and Prevention: Vitamins and Minerals
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
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