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Nutritional Facts: Cranberry Nut 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.

  4 1/4 cups (344g)
rolled oats
1 cup (156g)
steel cut oats
1/3 cup (19g)
wheat bran
1/4 cup (24g)
oat bran
1/2 cup (84g)
flax seeds
1/8 cup (18g)
sunflower seeds
1/2 cup (97g)
amaranth
3/4 cup (86g)
wheat germ
3/4 cup (0g)
textured vegetable protein
1/2 cup (69g)
almonds
1/4 cup (55g)
oil
1/2 cup (119g)
light cranberry juice
1 cup (192g)
sorghum
1 (1g)
cinnamon sticks
2 1/2 teaspoons (11g)
vanilla
1/2 teaspoon (3g)
salt
Total 1 serving
Alanine (g) 1.9 1.4 0.1 0.2 0.8 0.2 0.8 1.3 n/a 0.7 0.0 0.0 2.0 n/a n/a 0.0 9 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 3.6 0.0 4 0
Arginine (g) 2.9 1.9 0.2 0.3 1.6 0.4 1.0 1.6 n/a 1.7 0.0 0.0 0.7 n/a n/a 0.0 12 1
Ash (g) 6.1 2.7 1.1 0.7 3.1 0.5 2.8 3.6 n/a 2.2 0.0 0.2 3.0 n/a 0.0 3.0 29 2
Aspartic acid (g) 4.2 2.3 0.2 0.4 1.7 0.4 1.2 1.8 n/a 1.9 0.0 0.0 1.4 n/a n/a 0.0 15 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 81.4 n/a n/a n/a n/a n/a n/a 81 5
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Calcium (mg) 179.0 84.2 14.1 13.6 214.2 13.7 153.4 33.6 n/a 184.2 0.0 10.7 53.8 n/a 1.2 0.7 956 56
Calories 1,304.7 606.8 41.7 57.8 448.6 102.2 358.0 310.5 n/a 410.6 481.8 22.5 650.9 n/a 30.2 0.0 4,826 284
Calories (kj) 5,459.8 2,539.7 174.6 241.8 1,876.6 427.9 1,499.6 1,298.9 n/a 1,718.1 2,016.0 91.2 2,722.6 n/a 126.5 0.0 20,193 1,188
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.8 n/a n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 233.1 103.4 12.5 15.6 24.3 3.5 63.0 44.7 n/a 14.6 0.0 5.5 143.3 n/a 1.3 0.0 665 39
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 1.3 1.0 0.2 0.1 1.0 0.3 0.5 0.7 n/a 0.8 0.0 0.0 n/a n/a 0.0 0.0 6 0
Cystine (g) 1.6 0.6 0.1 0.1 0.3 0.1 0.2 0.4 n/a 0.2 0.0 0.0 0.2 n/a n/a 0.0 4 0
Dietary Fiber (g) 34.8 16.5 8.3 3.6 22.9 1.5 6.5 11.4 n/a 7.5 0.0 0.0 12.1 n/a 0.0 0.0 125 7
Folate (mcg) 110.2 87.4 15.3 12.2 73.1 39.7 79.1 242.4 n/a 36.6 0.0 0.0 n/a n/a 0.0 0.0 696 41
Folate, DFE (mcg) 110.2 87.4 15.3 12.2 73.1 39.7 79.1 242.4 n/a 36.6 0.0 0.0 n/a n/a 0.0 0.0 696 41
Folate, food (mcg) 110.2 87.4 15.3 12.2 73.1 39.7 79.1 242.4 n/a 36.6 0.0 0.0 n/a n/a 0.0 0.0 696 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Fructose (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Galactose (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a n/a n/a 0.3 n/a 0.3 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 9.7 5.8 0.6 0.9 3.4 1.0 2.2 3.4 n/a 3.5 0.0 0.0 4.7 n/a n/a 0.0 35 2
Glycine (g) 2.2 1.3 0.2 0.2 1.0 0.3 1.6 1.2 n/a 1.0 0.0 0.0 0.7 n/a n/a 0.0 10 1
Histidine (g) 0.9 0.6 0.1 0.1 0.4 0.1 0.4 0.6 n/a 0.4 0.0 0.0 0.5 n/a n/a 0.0 4 0
Hydroxyproline n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 14.6 7.4 2.0 1.3 4.8 0.9 7.3 5.4 n/a 2.6 0.0 0.0 8.4 n/a 0.0 0.0 55 3
Isoleucine (g) 1.7 1.1 0.1 0.2 0.8 0.2 0.6 0.7 n/a 0.5 0.0 0.0 0.8 n/a n/a 0.0 7 0
Lactose (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 3.4 2.0 0.2 0.3 1.0 0.3 0.8 1.4 n/a 1.0 0.0 0.0 2.9 n/a n/a 0.0 13 1
Lysine (g) 2.2 1.1 0.1 0.2 0.7 0.2 0.7 1.3 n/a 0.4 0.0 0.0 0.4 n/a n/a 0.0 7 0
Magnesium (mg) 475.1 276.1 118.0 55.2 329.3 56.9 239.3 206.1 n/a 193.9 0.0 2.4 n/a n/a 1.3 0.0 1,954 115
Maltose (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 12.5 7.7 2.2 1.3 2.1 0.3 3.2 11.5 n/a 1.6 n/a 0.0 n/a n/a 0.0 0.0 42 2
Methionine (g) 0.7 0.5 0.0 0.1 0.3 0.1 0.2 0.4 n/a 0.1 0.0 0.0 0.3 n/a n/a 0.0 3 0
Monounsaturated Fat (g) 6.8 3.4 0.1 0.6 6.3 3.2 1.6 1.2 n/a 22.3 15.0 0.0 1.9 n/a 0.0 0.0 63 4
Niacin (mg) 3.9 1.5 2.6 0.2 2.6 1.5 0.9 5.9 n/a 2.5 0.0 0.0 5.6 n/a 0.0 0.0 27 2
Pantothenic acid (mg) 3.9 2.1 0.4 0.4 0.8 0.2 1.4 1.9 n/a 0.2 0.0 0.0 n/a n/a 0.0 0.0 11 1
Phenylalanine (g) 2.3 1.4 0.1 0.2 0.8 0.2 0.5 0.8 n/a 0.8 0.0 0.0 1.0 n/a n/a 0.0 8 0
Phosphorus (mg) 1,411.4 815.9 195.7 172.5 539.3 115.5 537.5 726.2 n/a 324.3 0.0 1.2 551.0 n/a 0.6 0.0 5,391 317
Phytosterols n/a n/a n/a n/a n/a 93.5 23.2 n/a n/a 87.6 527.6 n/a n/a n/a n/a 0.0 732 43
Polyunsaturated Fat (g) 7.9 4.0 0.4 0.7 24.1 4.0 2.7 5.2 n/a 9.0 29.8 0.0 2.6 n/a 0.0 0.0 90 5
Potassium (mg) 1,246.2 669.2 228.3 133.0 682.9 112.9 490.2 769.4 n/a 491.3 0.0 29.6 672.0 n/a 15.5 0.2 5,541 326
Proline (g) 1.6 1.5 0.2 0.2 0.7 0.2 0.7 1.1 n/a 0.7 0.0 0.0 1.6 n/a n/a 0.0 8 0
Protein (g) 45.3 26.3 3.0 4.1 15.4 3.6 13.1 20.0 n/a 14.5 0.0 0.0 21.7 n/a 0.0 0.0 167 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.2 0.1 0.1 0.1 0.1 0.2 0.4 n/a 0.7 0.0 0.0 0.3 n/a 0.0 0.0 3 0
Saturated Fat (g) 3.8 1.9 0.1 0.3 3.1 0.8 1.4 1.4 n/a 2.8 7.1 0.0 0.9 n/a 0.0 0.0 24 1
Selenium (mcg) 99.5 n/a 15.0 10.6 21.3 9.3 18.0 68.3 n/a 1.6 0.0 0.0 n/a n/a 0.0 0.0 244 14
Serine (g) 2.4 1.2 0.1 0.2 0.8 0.2 1.1 1.0 n/a 0.7 0.0 0.0 0.9 n/a n/a 0.0 9 1
Sodium (mg) 20.7 3.1 0.4 0.9 25.2 1.6 3.9 10.4 n/a 233.9 0.0 3.6 11.5 n/a 0.9 1,162.7 1,479 87
Starch (g) 199.4 n/a n/a n/a n/a n/a 55.3 n/a n/a 0.5 n/a n/a n/a n/a n/a n/a 255 15
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.8 n/a n/a n/a n/a n/a n/a 3 0
Sucrose (g) 3.4 n/a n/a n/a 1.0 0.4 1.4 n/a n/a 3.3 n/a n/a n/a n/a n/a n/a 9 1
Sugar (g) 3.4 n/a 0.1 0.3 1.3 0.5 1.6 n/a n/a 3.4 0.0 5.4 n/a n/a 1.3 0.0 17 1
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Thiamin (mg) 1.6 1.2 0.1 0.3 1.4 0.3 0.1 1.6 n/a 0.1 0.0 0.0 0.5 n/a 0.0 0.0 7 0
Threonine (g) 1.3 0.9 0.1 0.1 0.6 0.2 0.5 0.8 n/a 0.5 0.0 0.0 0.7 n/a n/a 0.0 6 0
Tocopherol, alpha (mg) 1.4 n/a 0.3 0.2 0.3 6.2 1.1 n/a n/a 16.4 7.8 0.1 n/a n/a 0.0 0.0 34 2
Tocopherol, beta (mg) 0.1 n/a n/a 0.0 0.0 0.2 0.9 n/a n/a 0.3 n/a n/a n/a n/a n/a n/a 2 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.3 0.0 0.7 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 1 0
Tocopherol, gamma (mg) 0.4 n/a n/a 0.0 16.8 0.1 0.2 n/a n/a 0.5 n/a n/a n/a n/a n/a n/a 18 1
Total Fat (g) 22.4 10.8 0.8 1.7 35.4 9.0 6.8 8.4 n/a 35.9 54.5 0.0 6.3 n/a 0.0 0.0 192 11
Trans-monoenoic Fat n/a 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 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.6 0.4 0.1 0.1 0.2 0.1 0.2 0.3 n/a 0.1 0.0 0.0 0.2 n/a n/a 0.0 2 0
Tyrosine (g) 1.4 0.9 0.1 0.2 0.4 0.1 0.3 0.6 n/a 0.4 0.0 0.0 0.6 n/a n/a 0.0 5 0
Valine (g) 2.4 1.5 0.1 0.2 0.9 0.2 0.7 1.0 n/a 0.5 0.0 0.0 1.1 n/a n/a 0.0 9 1
Vitamin A, IU (IU) 0.0 0.0 1.7 0.0 0.0 8.8 1.9 0.0 n/a 0.7 0.0 2.4 0.0 n/a 0.0 0.0 15 1
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.2 0.3 0.0 0.4 0.2 0.6 1.1 n/a 0.1 0.0 0.0 n/a n/a 0.0 0.0 3 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.5 0.2 4.1 0.0 n/a 0.0 0.0 38.2 0.0 n/a 0.0 0.0 43 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 37.3 12.8 1.9 1.5 5.8 0.8 10.9 9.6 n/a 1.7 0.0 112.8 17.7 n/a 5.5 0.0 218 13
Zinc (mg) 12.5 6.2 1.4 0.7 3.6 0.9 2.8 10.6 n/a 2.3 0.0 0.0 n/a n/a 0.0 0.0 41 2

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