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Nutritional Facts: Maple Cinnamon Granola

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.

  10 cups (810g)
rolled oats
1 cup (140g)
sunflower seeds
1/2 cup (43g)
unsweetened flaked coconut
1 1/2 teaspoons (4g)
ground cinnamon
3 tablespoons (44g)
water
1/2 teaspoon (3g)
salt
1 cup (315g)
maple syrup
1/3 cup (73g)
vegetable oil
1 teaspoon (4g)
vanilla extract
2 cups (290g)
raisins
2 cups (274g)
nuts
Total 1 serving
Alanine (g) 4.6 1.6 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.3 2.2 9 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 0.0 0.0 1 0
Arginine (g) 6.9 3.4 0.5 0.0 n/a 0.0 n/a 0.0 n/a 1.2 6.1 18 1
Ash (g) 14.3 4.2 0.8 0.1 0.0 3.0 1.5 0.0 0.0 5.4 11.4 41 2
Aspartic acid (g) 9.9 3.4 0.3 0.0 n/a 0.0 n/a 0.0 n/a 0.3 5.6 20 1
Caffeine (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
Calcium (mg) 421.2 109.2 11.1 39.3 1.3 0.7 321.3 0.0 0.5 145.0 191.8 1,241 62
Calories 3,069.9 817.6 281.2 9.7 0.0 0.0 819.0 641.7 12.1 867.1 1,627.6 8,146 407
Calories (kj) 12,846.6 3,423.0 1,176.2 40.6 0.0 0.0 3,427.2 2,685.3 50.6 3,630.8 6,808.9 34,089 1,704
Carbohydrates (g) 548.4 28.0 10.1 3.2 0.0 0.0 211.2 0.0 0.5 229.6 69.5 1,100 55
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
Copper (mg) 3.2 2.5 0.3 0.0 0.0 0.0 0.1 0.0 0.0 0.9 3.5 11 1
Cystine (g) 3.7 0.6 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.8 5 0
Dietary Fiber (g) 81.8 12.0 6.9 2.1 0.0 0.0 0.0 0.0 0.0 10.7 24.7 138 7
Folate (mcg) 259.2 317.8 3.8 0.2 0.0 0.0 0.0 0.0 0.0 14.5 137.0 733 37
Folate, DFE (mcg) 259.2 317.8 3.8 0.2 0.0 0.0 0.0 0.0 0.0 14.5 137.0 733 37
Folate, food (mcg) 259.2 317.8 3.8 0.2 0.0 0.0 0.0 0.0 0.0 14.5 137.0 733 37
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
Fructose (g) 0.0 n/a n/a 0.0 n/a n/a 1.6 n/a n/a 86.1 n/a 88 4
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 0.0 n/a n/a 5.0 n/a n/a 80.5 n/a 86 4
Glutamic acid (g) 22.9 7.8 0.7 0.0 n/a 0.0 n/a 0.0 n/a 0.5 12.1 44 2
Glycine (g) 5.2 2.0 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.9 11 1
Histidine (g) 2.2 0.9 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 1.3 5 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 34.4 7.4 1.4 0.3 0.0 0.0 0.3 0.0 0.0 5.5 10.1 59 3
Isoleucine (g) 4.1 1.6 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.0 8 0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 7.9 2.3 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0.3 3.8 15 1
Lysine (g) 5.2 1.3 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.0 9 0
Magnesium (mg) 1,117.8 455.0 38.3 2.4 0.4 0.0 66.2 0.0 0.5 92.8 616.5 2,390 119
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 29.4 2.7 1.2 0.7 0.0 0.0 9.2 n/a 0.0 0.9 5.3 49 2
Methionine (g) 1.7 0.7 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.6 3 0
Monounsaturated Fat (g) 16.0 25.9 1.2 0.0 0.0 0.0 0.0 20.0 0.0 0.1 86.0 149 7
Niacin (mg) 9.1 11.7 0.3 0.1 0.0 0.0 0.3 0.0 0.0 2.2 12.9 36 2
Pantothenic acid (mg) 9.1 1.6 0.3 0.0 0.0 0.0 0.1 0.0 0.0 0.3 3.3 15 1
Phenylalanine (g) 5.4 1.6 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.6 10 0
Phosphorus (mg) 3,321.0 924.0 87.8 2.5 0.0 0.0 6.3 0.0 0.3 292.9 1,191.9 5,827 291
Phytosterols n/a 747.6 n/a 1.0 n/a 0.0 n/a 702.7 n/a n/a n/a 1,451 73
Polyunsaturated Fat (g) 18.6 32.4 0.3 0.0 0.0 0.0 0.1 39.7 0.0 0.1 29.5 121 6
Potassium (mg) 2,932.2 903.0 231.3 16.9 0.4 0.2 667.8 0.0 6.2 2,172.1 1,635.8 8,566 428
Proline (g) 3.7 1.7 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.7 2.4 9 0
Protein (g) 106.5 29.1 2.9 0.2 0.0 0.0 0.1 0.0 0.0 8.9 47.4 195 10
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
Riboflavin (mg) 1.3 0.5 0.0 0.0 0.0 0.0 4.0 0.0 0.0 0.4 0.5 7 0
Saturated Fat (g) 9.0 6.2 24.4 0.0 0.0 0.0 0.0 9.4 0.0 0.2 18.9 68 3
Selenium (mcg) 234.1 74.2 7.9 0.1 0.0 0.0 1.9 0.0 0.0 1.7 20.6 340 17
Serine (g) 5.7 1.5 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.5 10 1
Sodium (mg) 48.6 12.6 15.8 0.4 1.3 1,162.7 37.8 0.0 0.4 31.9 1,833.1 3,145 157
Starch (g) 469.2 n/a n/a n/a n/a n/a n/a n/a n/a 7.8 n/a 477 24
Sucrose (g) 8.0 3.5 n/a 0.0 n/a n/a 183.7 n/a n/a 1.3 n/a 197 10
Sugar (g) 8.0 3.7 3.1 0.1 0.0 0.0 190.4 0.0 0.5 171.7 12.7 390 20
Theobromine (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
Thiamin (mg) 3.7 2.1 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.3 0.5 7 0
Threonine (g) 3.1 1.3 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 1.6 6 0
Tocopherol, alpha (mg) 3.4 49.2 0.2 0.1 0.0 0.0 0.0 10.4 0.0 0.3 30.0 94 5
Tocopherol, beta (mg) 0.2 1.7 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 1.0 0.5 n/a 0.4 n/a n/a n/a n/a n/a 0.1 n/a 2 0
Total Fat (g) 52.8 72.0 27.5 0.0 0.0 0.0 0.2 72.6 0.0 1.3 141.0 367 18
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a 0.2 n/a n/a n/a 0 0
Tryptophan (g) 1.5 0.5 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.7 3 0
Tyrosine (g) 3.2 0.9 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.0 1.9 6 0
Valine (g) 5.6 1.8 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0.2 2.6 10 1
Vitamin A, IU (IU) 0.0 70.0 0.0 11.6 0.0 0.0 0.0 0.0 0.0 0.0 13.7 95 5
Vitamin A, RAE (mcg) 0.0 4.2 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 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
Vitamin B-6 (mg) 0.8 1.9 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.8 4 0
Vitamin C (mg) 0.0 2.0 0.6 0.1 0.0 0.0 0.0 0.0 0.0 6.7 1.1 11 1
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
Water (g) 87.8 6.6 1.3 0.4 43.5 0.0 102.0 0.0 2.2 44.7 4.8 293 15
Zinc (mg) 29.5 7.0 0.9 0.1 0.0 0.0 4.6 0.0 0.0 0.6 10.4 53 3

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