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.
|
1/2 cup (73g) raisins |
1/2 cup (74g) dried dates |
1/2 cup (75g) dried figs |
1/2 cup (72g) whole almonds |
1/2 cup (69g) cashews |
1/2 cup (59g) walnut pieces |
1/2 cup (55g) pecan pieces |
1/2 cup (58g) toasted wheat germ |
1/2 cup (29g) wheat bran |
1 tablespoon (10g) flax seeds |
1/2 cup (60g) whole wheat flour |
1/2 cup (60g) nonfat dry milk powder |
1/2 cup (170g) honey |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.1 | 0.1 | 0.7 | 0.5 | 0.4 | 0.2 | 0.8 | 0.2 | 0.1 | 0.3 | 0.7 | 0.0 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 0.1 | 0.1 | 1.7 | 1.2 | 1.3 | 0.6 | 1.1 | 0.3 | 0.2 | 0.4 | 0.8 | 0.0 | 8 | 1 |
| Ash (g) | 1.3 | 1.2 | 1.4 | 2.1 | 2.7 | 1.0 | 0.8 | 2.4 | 1.7 | 0.4 | 0.9 | 4.8 | 0.3 | 21 | 1 |
| Aspartic acid (g) | 0.1 | 0.2 | 0.5 | 2.1 | 1.0 | 1.1 | 0.5 | 1.2 | 0.3 | 0.2 | 0.4 | 1.6 | 0.0 | 9 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 94.4 | n/a | 37.4 | 48.5 | n/a | n/a | n/a | n/a | n/a | n/a | 180 | 11 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 36.3 | 28.7 | 120.7 | 188.8 | 30.8 | 57.3 | 38.2 | 22.4 | 21.2 | 26.3 | 20.4 | 754.2 | 10.2 | 1,355 | 85 |
| Calories | 216.8 | 207.3 | 185.5 | 411.1 | 393.2 | 382.6 | 376.6 | 207.0 | 62.6 | 55.0 | 204.0 | 217.2 | 515.3 | 3,434 | 215 |
| Calories (kj) | 907.7 | 865.8 | 775.5 | 1,721.7 | 1,645.4 | 1,601.7 | 1,574.5 | 866.0 | 262.2 | 230.1 | 854.4 | 909.6 | 2,156.0 | 14,371 | 898 |
| Campesterol | n/a | n/a | n/a | 3.6 | n/a | 4.1 | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 1 |
| Carbohydrates (g) | 57.4 | 55.1 | 47.6 | 15.5 | 22.4 | 8.0 | 7.6 | 29.8 | 18.7 | 3.0 | 43.2 | 31.2 | 139.7 | 479 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | 0.0 | 12 | 1 |
| Copper (mg) | 0.2 | 0.2 | 0.2 | 0.7 | 1.5 | 0.9 | 0.7 | 0.5 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | 6 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 2.7 | 5.9 | 7.3 | 8.7 | 2.1 | 3.9 | 5.2 | 7.6 | 12.4 | 2.8 | 6.4 | 0.0 | 0.3 | 65 | 4 |
| Folate (mcg) | 3.6 | 14.0 | 6.7 | 35.8 | 47.3 | 57.3 | 12.0 | 161.6 | 22.9 | 9.0 | 26.4 | 30.0 | 3.4 | 430 | 27 |
| Folate, DFE (mcg) | 3.6 | 14.0 | 6.7 | 35.8 | 47.3 | 57.3 | 12.0 | 161.6 | 22.9 | 9.0 | 26.4 | 30.0 | 3.4 | 430 | 27 |
| Folate, food (mcg) | 3.6 | 14.0 | 6.7 | 35.8 | 47.3 | 57.3 | 12.0 | 161.6 | 22.9 | 9.0 | 26.4 | 30.0 | 3.4 | 430 | 27 |
| 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 |
| Fructose (g) | 21.5 | 14.4 | 17.1 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 69.4 | 123 | 8 |
| Galactose (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 5.3 | 5 | 0 |
| Glucose (dextrose) (g) | 20.1 | 14.6 | 18.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 60.6 | 114 | 7 |
| Glutamic acid (g) | 0.1 | 0.3 | 0.2 | 4.9 | 2.5 | 1.6 | 1.0 | 2.3 | 0.8 | 0.4 | 2.6 | 4.5 | 0.0 | 21 | 1 |
| Glycine (g) | 0.1 | 0.1 | 0.1 | 1.1 | 0.6 | 0.5 | 0.2 | 0.8 | 0.3 | 0.1 | 0.3 | 0.5 | 0.0 | 5 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.4 | 0.3 | 0.2 | 0.1 | 0.4 | 0.1 | 0.0 | 0.2 | 0.6 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.4 | 0.7 | 1.5 | 2.7 | 4.1 | 1.7 | 1.4 | 3.6 | 3.1 | 0.6 | 2.2 | 0.2 | 0.7 | 24 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.5 | 0.5 | 0.4 | 0.2 | 0.5 | 0.1 | 0.1 | 0.3 | 1.3 | 0.0 | 4 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.1 | 0.1 | 1.1 | 0.9 | 0.7 | 0.3 | 0.9 | 0.3 | 0.1 | 0.5 | 2.1 | 0.0 | 7 | 0 |
| Lysine (g) | 0.1 | 0.0 | 0.1 | 0.4 | 0.6 | 0.2 | 0.2 | 0.8 | 0.2 | 0.1 | 0.2 | 1.7 | 0.0 | 5 | 0 |
| Magnesium (mg) | 23.2 | 31.6 | 50.7 | 191.6 | 178.1 | 92.4 | 65.9 | 137.4 | 177.2 | 40.4 | 82.2 | 66.0 | 3.4 | 1,140 | 71 |
| Maltose (g) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2.4 | 3 | 0 |
| Manganese (mg) | 0.2 | 0.2 | 0.4 | 1.6 | 0.6 | 2.0 | 2.5 | 7.6 | 3.3 | 0.3 | 2.4 | 0.0 | 0.1 | 21 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 22.1 | 18.7 | 5.2 | 22.2 | 0.8 | 0.2 | 0.8 | 0.2 | 0.1 | 0.0 | 70 | 4 |
| Niacin (mg) | 0.6 | 0.9 | 0.5 | 2.4 | 1.0 | 0.7 | 0.6 | 3.9 | 3.9 | 0.3 | 3.0 | 0.6 | 0.2 | 19 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.3 | 0.3 | 0.8 | 0.3 | 0.5 | 1.3 | 0.6 | 0.1 | 0.4 | 2.1 | 0.1 | 7 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.8 | 0.5 | 0.4 | 0.2 | 0.5 | 0.2 | 0.1 | 0.4 | 1.0 | 0.0 | 4 | 0 |
| Phosphorus (mg) | 73.2 | 45.6 | 49.9 | 346.1 | 335.7 | 202.4 | 151.0 | 484.2 | 293.8 | 66.1 | 214.2 | 580.8 | 6.8 | 2,850 | 178 |
| Phytosterols | n/a | n/a | n/a | n/a | 108.2 | 42.1 | 55.6 | n/a | n/a | n/a | n/a | n/a | n/a | 206 | 13 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.3 | 8.6 | 5.4 | 27.6 | 11.8 | 3.5 | 0.6 | 3.0 | 0.7 | 0.0 | 0.0 | 61 | 4 |
| Potassium (mg) | 543.0 | 482.2 | 506.6 | 504.1 | 387.0 | 258.0 | 223.5 | 512.9 | 342.8 | 83.7 | 217.8 | 1,076.4 | 88.1 | 5,226 | 327 |
| Proline (g) | 0.2 | 0.1 | 0.5 | 0.7 | 0.5 | 0.4 | 0.2 | 0.7 | 0.3 | 0.1 | 1.2 | 2.1 | 0.2 | 7 | 0 |
| Protein (g) | 2.2 | 1.8 | 2.5 | 15.2 | 10.5 | 8.9 | 5.0 | 13.3 | 4.5 | 1.9 | 7.9 | 21.7 | 0.5 | 96 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 4 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.1 | 0.7 | 0.1 | 0.1 | 0.1 | 0.3 | 0.2 | 0.0 | 0.1 | 0.9 | 0.1 | 3 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.1 | 2.7 | 6.3 | 3.6 | 3.4 | 1.0 | 0.2 | 0.4 | 0.3 | 0.3 | 0.0 | 18 | 1 |
| Selenium (mcg) | 0.4 | 2.2 | 0.4 | 1.8 | 8.0 | 2.9 | 2.1 | 45.5 | 22.5 | 2.6 | 37.1 | 16.4 | 1.4 | 143 | 9 |
| Serine (g) | 0.1 | 0.0 | 0.1 | 0.7 | 0.6 | 0.5 | 0.3 | 0.6 | 0.2 | 0.1 | 0.4 | 1.2 | 0.0 | 5 | 0 |
| Sodium (mg) | 8.0 | 1.5 | 7.5 | 0.7 | 438.4 | 1.2 | 0.0 | 6.9 | 0.6 | 3.1 | 1.2 | 321.0 | 6.8 | 797 | 50 |
| Starch (g) | 2.0 | n/a | 3.8 | 0.5 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 34.7 | n/a | n/a | 41 | 3 |
| Stigmasterol | n/a | n/a | n/a | 2.9 | n/a | 0.6 | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Sucrose (g) | 0.3 | 17.5 | 0.1 | 2.6 | n/a | 1.4 | 2.1 | n/a | n/a | 0.1 | 0.2 | n/a | 1.5 | 26 | 2 |
| Sugar (g) | 42.9 | 46.6 | 35.7 | 2.8 | 3.4 | 1.5 | 2.2 | n/a | 0.1 | 0.2 | 0.2 | 31.2 | 139.2 | 306 | 19 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | 0.4 | 1.1 | 0.2 | 0.2 | 0.3 | 0.2 | 0.0 | 3 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.1 | 0.4 | 0.4 | 0.3 | 0.2 | 0.6 | 0.1 | 0.1 | 0.2 | 1.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.3 | 18.7 | 0.6 | 0.4 | 0.8 | n/a | 0.4 | 0.0 | 0.4 | 0.0 | 0.0 | 22 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.3 | 0.5 | n/a | 12.2 | 13.3 | n/a | n/a | 2.1 | 1.1 | 0.0 | n/a | 30 | 2 |
| Total Fat (g) | 0.3 | 0.3 | 0.7 | 35.3 | 31.7 | 38.1 | 39.2 | 5.6 | 1.2 | 4.3 | 1.5 | 0.5 | 0.0 | 159 | 10 |
| Trans-monoenoic Fat | n/a | 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 |
| TransFatty acids | n/a | 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 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.2 | 0.1 | 0.4 | 0.1 | 0.1 | 0.2 | 1.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.1 | 0.1 | 0.1 | 0.6 | 0.7 | 0.4 | 0.2 | 0.7 | 0.2 | 0.1 | 0.3 | 1.5 | 0.0 | 5 | 0 |
| Vitamin A, IU (IU) | 0.0 | 7.4 | 7.5 | 0.7 | 0.0 | 11.7 | 30.5 | 0.0 | 2.6 | 0.0 | 5.4 | 13.2 | 0.0 | 79 | 5 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 6 | 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 | 2.4 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 0.7 | 0.4 | 0.0 | 0.2 | 0.2 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 1.7 | 0.3 | 0.9 | 0.0 | 0.0 | 0.8 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 4.1 | 0.8 | 9 | 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 | 0.0 | 0 | 0 |
| Water (g) | 11.2 | 15.1 | 22.4 | 3.4 | 1.2 | 2.4 | 1.9 | 6.4 | 2.9 | 0.7 | 6.4 | 1.9 | 29.0 | 105 | 7 |
| Zinc (mg) | 0.2 | 0.2 | 0.4 | 2.2 | 3.8 | 1.8 | 2.5 | 7.1 | 2.1 | 0.4 | 1.6 | 2.4 | 0.4 | 25 | 2 |
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.