Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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10 cups (810g) rolled oats |
1 cup (115g) wheat germ |
1/2 lb (227g) flaked coconut |
2 cups (280g) sunflower seeds |
1 cup (144g) sesame seeds |
3 cups (411g) nuts |
1 1/2 cups (330g) brown sugar |
1 1/2 cups (356g) water |
1 1/2 cups (327g) vegetable oil |
1/2 cup (170g) honey |
1/2 cup (169g) molasses |
1 1/2 teaspoons (9g) salt |
2 teaspoons (5g) ground cinnamon |
3 teaspoons (13g) vanilla extract |
1 to taste (1g) raisins |
Total | 1 serving | |
| Alanine (g) | 4.6 | 1.7 | 0.4 | 3.1 | 1.3 | 3.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | n/a | 4 | 0 |
| Arginine (g) | 6.9 | 2.1 | 1.2 | 6.7 | 3.8 | 9.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 30 | 1 |
| Ash (g) | 14.3 | 4.8 | 3.6 | 8.5 | 6.4 | 17.1 | 1.5 | 0.4 | 0.0 | 0.3 | 5.6 | 9.0 | 0.2 | 0.0 | n/a | 72 | 4 |
| Aspartic acid (g) | 9.9 | 2.4 | 0.8 | 6.8 | 2.4 | 8.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 31 | 2 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 421.2 | 44.9 | 25.0 | 218.4 | 1,404.0 | 287.7 | 273.9 | 10.7 | 0.0 | 10.2 | 345.4 | 2.2 | 52.4 | 1.4 | n/a | 3,097 | 155 |
| Calories | 3,069.9 | 414.0 | 1,036.0 | 1,635.2 | 825.1 | 2,441.3 | 1,254.0 | 0.0 | 2,890.7 | 515.3 | 488.7 | 0.0 | 12.9 | 36.3 | n/a | 14,619 | 731 |
| Calories (kj) | 12,846.6 | 1,731.9 | 4,335.0 | 6,846.0 | 3,451.7 | 10,213.4 | 5,247.0 | 0.0 | 12,095.7 | 2,156.0 | 2,043.9 | 0.0 | 54.1 | 151.8 | n/a | 61,173 | 3,059 |
| Carbohydrates (g) | 548.4 | 59.6 | 117.8 | 56.0 | 33.8 | 104.2 | 323.7 | 0.0 | 0.0 | 139.7 | 125.9 | 0.0 | 4.2 | 1.6 | n/a | 1,515 | 76 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 3.2 | 0.9 | 0.7 | 5.0 | 5.9 | 5.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 22 | 1 |
| Cystine (g) | 3.7 | 0.5 | 0.1 | 1.3 | 0.5 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 7 | 0 |
| Dietary Fiber (g) | 81.8 | 15.2 | 22.5 | 24.1 | 17.0 | 37.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2.8 | 0.0 | n/a | 201 | 10 |
| Folate (mcg) | 259.2 | 323.2 | 6.8 | 635.6 | 139.7 | 205.5 | 3.3 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1,577 | 79 |
| Folate, DFE (mcg) | 259.2 | 323.2 | 6.8 | 635.6 | 139.7 | 205.5 | 3.3 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1,577 | 79 |
| Folate, food (mcg) | 259.2 | 323.2 | 6.8 | 635.6 | 139.7 | 205.5 | 3.3 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1,577 | 79 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3.7 | n/a | n/a | 69.4 | 21.6 | n/a | 0.1 | n/a | n/a | 95 | 5 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 5.3 | n/a | n/a | 0.0 | n/a | n/a | 5 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 1.2 | n/a | n/a | n/a | 4.5 | n/a | n/a | 60.6 | 20.1 | n/a | 0.1 | n/a | n/a | 86 | 4 |
| Glutamic acid (g) | 22.9 | 4.6 | 1.8 | 15.6 | 5.7 | 18.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 69 | 3 |
| Glycine (g) | 5.2 | 1.6 | 0.4 | 4.1 | 1.7 | 4.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 17 | 1 |
| Histidine (g) | 2.2 | 0.7 | 0.2 | 1.8 | 0.8 | 2.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 8 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 34.4 | 7.2 | 3.4 | 14.7 | 21.0 | 15.2 | 2.3 | 0.0 | 0.0 | 0.7 | 8.0 | 0.0 | 0.4 | 0.0 | n/a | 107 | 5 |
| Isoleucine (g) | 4.1 | 1.0 | 0.2 | 3.2 | 1.1 | 3.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 13 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 7.9 | 1.8 | 0.4 | 4.6 | 2.0 | 5.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 22 | 1 |
| Lysine (g) | 5.2 | 1.7 | 0.3 | 2.6 | 0.8 | 2.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 1 |
| Magnesium (mg) | 1,117.8 | 274.9 | 115.9 | 910.0 | 505.4 | 924.8 | 29.7 | 3.6 | 0.0 | 3.4 | 407.8 | 0.1 | 3.1 | 1.5 | n/a | 4,298 | 215 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.4 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Manganese (mg) | 29.4 | 15.3 | 2.2 | 5.5 | 3.5 | 8.0 | 0.2 | 0.0 | n/a | 0.1 | 2.6 | 0.0 | 0.9 | 0.0 | n/a | 68 | 3 |
| Methionine (g) | 1.7 | 0.5 | 0.1 | 1.4 | 0.8 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 6 | 0 |
| Monounsaturated Fat (g) | 16.0 | 1.6 | 3.1 | 51.9 | 27.0 | 129.0 | 0.0 | 0.0 | 90.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 319 | 16 |
| Niacin (mg) | 9.1 | 7.8 | 1.6 | 23.3 | 6.5 | 19.3 | 0.4 | 0.0 | 0.0 | 0.2 | 1.6 | 0.0 | 0.1 | 0.1 | n/a | 70 | 3 |
| Pantothenic acid (mg) | 9.1 | 2.6 | 0.3 | 3.2 | 0.1 | 5.0 | 0.4 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 22 | 1 |
| Phenylalanine (g) | 5.4 | 1.1 | 0.3 | 3.3 | 1.4 | 3.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 15 | 1 |
| Phosphorus (mg) | 3,321.0 | 968.3 | 227.2 | 1,848.0 | 905.8 | 1,787.9 | 13.2 | 0.0 | 0.0 | 6.8 | 52.2 | 0.0 | 3.3 | 0.8 | n/a | 9,134 | 457 |
| Phytosterols | n/a | n/a | n/a | 1,495.2 | 1,028.2 | n/a | n/a | n/a | 3,165.4 | n/a | n/a | 0.0 | 1.4 | n/a | n/a | 5,690 | 285 |
| Polyunsaturated Fat (g) | 18.6 | 6.9 | 0.5 | 64.8 | 31.4 | 44.3 | 0.0 | 0.0 | 178.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 345 | 17 |
| Potassium (mg) | 2,932.2 | 1,025.8 | 820.2 | 1,806.0 | 673.9 | 2,453.7 | 438.9 | 3.6 | 0.0 | 88.1 | 2,466.8 | 0.7 | 22.5 | 18.6 | n/a | 12,751 | 638 |
| Proline (g) | 3.7 | 1.4 | 0.4 | 3.3 | 1.2 | 3.6 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 1 |
| Protein (g) | 106.5 | 26.6 | 7.1 | 58.2 | 25.5 | 71.1 | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 296 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 1.3 | 0.6 | 0.0 | 1.0 | 0.4 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 0 |
| Saturated Fat (g) | 9.0 | 1.9 | 60.0 | 12.5 | 10.0 | 28.4 | 0.0 | 0.0 | 42.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 164 | 8 |
| Selenium (mcg) | 234.1 | 91.1 | 36.6 | 148.4 | 49.5 | 30.8 | 4.0 | 0.0 | 0.0 | 1.4 | 30.0 | 0.0 | 0.2 | 0.0 | n/a | 626 | 31 |
| Serine (g) | 5.7 | 1.3 | 0.5 | 3.0 | 1.4 | 3.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 16 | 1 |
| Sodium (mg) | 48.6 | 13.8 | 647.5 | 25.2 | 15.8 | 2,749.6 | 92.4 | 10.7 | 0.0 | 6.8 | 62.3 | 3,488.2 | 0.5 | 1.1 | n/a | 7,163 | 358 |
| Starch (g) | 469.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 469 | 23 |
| Sucrose (g) | 8.0 | n/a | 82.3 | 7.0 | n/a | n/a | 312.0 | n/a | n/a | 1.5 | 49.5 | n/a | 0.0 | n/a | n/a | 460 | 23 |
| Sugar (g) | 8.0 | n/a | 83.5 | 7.3 | 0.4 | 19.1 | 320.2 | 0.0 | 0.0 | 139.2 | 93.5 | 0.0 | 0.1 | 1.6 | n/a | 673 | 34 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 3.7 | 2.2 | 0.0 | 4.1 | 1.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 12 | 1 |
| Threonine (g) | 3.1 | 1.1 | 0.2 | 2.6 | 1.1 | 2.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 11 | 1 |
| Tocopherol, alpha (mg) | 3.4 | n/a | 0.0 | 98.5 | 0.4 | 45.0 | 0.0 | 0.0 | 46.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 194 | 10 |
| Tocopherol, beta (mg) | 0.2 | n/a | 0.0 | 3.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | n/a | 0.1 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 52.8 | 11.2 | 63.6 | 144.1 | 71.5 | 211.5 | 0.0 | 0.0 | 327.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 882 | 44 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.5 | 0.4 | 0.0 | 1.0 | 0.6 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 5 | 0 |
| Tyrosine (g) | 3.2 | 0.8 | 0.1 | 1.9 | 1.1 | 2.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 10 | 0 |
| Valine (g) | 5.6 | 1.4 | 0.3 | 3.7 | 1.4 | 3.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 16 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 140.0 | 13.0 | 20.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.4 | 0.0 | n/a | 189 | 9 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 8.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 9 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 1.5 | 0.1 | 3.8 | 1.1 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 10 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 7 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 87.8 | 12.8 | 35.1 | 13.2 | 6.8 | 7.2 | 4.4 | 355.1 | 0.0 | 29.0 | 36.9 | 0.0 | 0.6 | 6.6 | n/a | 596 | 30 |
| Zinc (mg) | 29.5 | 14.1 | 1.6 | 14.0 | 11.2 | 15.6 | 0.1 | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 87 | 4 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.