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.
|
1/4 cup (35g) almonds |
1/4 cup (29g) walnuts |
1/4 cup (27g) pecans |
2 tablespoons (16g) salted sunflower seeds |
1/2 teaspoon (1g) cinnamon |
1/4 teaspoon (1g) nutmeg |
1 tablespoon (14g) butter |
1/4 cup (79g) maple syrup |
3 tablespoons (60g) maple syrup |
3 cups (702g) cooked oatmeal |
1 cup (244g) milk |
1/2 cup (50g) dried cranberries |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 1 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.8 | 0.7 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 2 | 1 |
| Ash (g) | 1.1 | 0.5 | 0.4 | 0.9 | 0.0 | 0.0 | 0.3 | 0.4 | 0.3 | 2.4 | 1.8 | 0.1 | 8 | 2 |
| Aspartic acid (g) | 0.9 | 0.5 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.1 | 3 | 1 |
| Beta-sitosterol (mg) | 40.7 | 18.7 | 24.3 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 84 | 21 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 92.1 | 28.7 | 19.1 | 11.2 | 13.1 | 1.1 | 3.4 | 80.3 | 61.2 | 63.2 | 290.4 | 4.0 | 668 | 167 |
| Calories | 205.3 | 191.3 | 188.3 | 93.1 | 3.2 | 3.1 | 101.8 | 204.8 | 156.0 | 498.4 | 156.2 | 23.0 | 1,824 | 456 |
| Calories (kj) | 859.1 | 800.9 | 787.3 | 389.7 | 13.5 | 12.9 | 425.9 | 856.8 | 652.8 | 2,084.9 | 653.9 | 97.0 | 7,635 | 1,909 |
| Campesterol (mg) | 1.4 | 2.0 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 7.3 | 4.0 | 3.8 | 3.9 | 1.1 | 0.3 | 0.0 | 52.8 | 40.2 | 84.2 | 11.3 | 6.1 | 215 | 54 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 34.2 | 0.0 | 65 | 16 |
| Copper (mg) | 0.4 | 0.5 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 3.8 | 2.0 | 2.6 | 1.4 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 11.9 | 0.0 | 2.3 | 25 | 6 |
| Folate (mcg) | 18.3 | 28.7 | 6.0 | 37.9 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 42.1 | 12.2 | 0.5 | 147 | 37 |
| Folate, DFE (mcg) | 18.3 | 28.7 | 6.0 | 37.9 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 42.1 | 12.2 | 0.5 | 147 | 37 |
| Folate, food (mcg) | 18.3 | 28.7 | 6.0 | 37.9 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 42.1 | 12.2 | 0.5 | 147 | 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 | 0 | 0 |
| Fructose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | 0.0 | n/a | 0.3 | 1 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | 1.0 | 0.0 | n/a | 1.6 | 4 | 1 |
| Glutamic acid (g) | 1.8 | 0.8 | 0.5 | 0.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.7 | 0.1 | 6 | 1 |
| Glycine (g) | 0.5 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
| Histidine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | 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) | 1.3 | 0.9 | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 6.3 | 0.1 | 0.1 | 10 | 3 |
| Isoleucine (g) | 0.2 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.5 | 0.3 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | 2 | 1 |
| Lysine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | 1 | 0 |
| Magnesium (mg) | 96.9 | 46.2 | 33.0 | 20.6 | 0.8 | 1.1 | 0.3 | 16.5 | 12.6 | 189.5 | 31.7 | 3.0 | 452 | 113 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.8 | 1.0 | 1.2 | 0.3 | 0.2 | 0.0 | 0.0 | 2.3 | 1.7 | 4.1 | 0.0 | 0.2 | 12 | 3 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 11.2 | 2.6 | 11.1 | 1.5 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 3.1 | 2.6 | 0.0 | 35 | 9 |
| Niacin (mg) | 1.2 | 0.3 | 0.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.6 | 0.2 | 0.1 | 5 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.2 | 0.2 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.2 | 0.8 | 0.1 | 5 | 1 |
| Phenylalanine (g) | 0.4 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 162.2 | 101.2 | 75.5 | 184.8 | 0.8 | 1.2 | 3.4 | 1.6 | 1.2 | 540.5 | 226.9 | 6.5 | 1,306 | 326 |
| Phytosterols (mg) | 43.8 | 21.1 | 27.8 | n/a | 0.3 | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 93 | 23 |
| Polyunsaturated Fat (g) | 4.5 | 13.8 | 5.9 | 5.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 3.9 | 0.3 | 0.0 | 34 | 9 |
| Potassium (mg) | 245.6 | 129.0 | 111.7 | 136.0 | 5.6 | 2.1 | 3.4 | 167.0 | 127.2 | 491.4 | 368.4 | 42.5 | 1,830 | 457 |
| Proline (g) | 0.3 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | 2 | 0 |
| Protein (g) | 7.3 | 4.5 | 2.5 | 3.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 17.8 | 8.0 | 0.2 | 44 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 75.6 | 0.0 | 171 | 43 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.8 | 0.1 | 0.4 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 1.4 | 1.8 | 1.7 | 0.8 | 0.0 | 0.2 | 7.3 | 0.0 | 0.0 | 2.2 | 5.6 | 0.0 | 21 | 5 |
| Selenium (mcg) | 0.8 | 1.4 | 1.0 | 12.7 | 0.0 | 0.0 | 0.1 | 0.5 | 0.4 | 37.9 | 4.9 | 0.1 | 60 | 15 |
| Serine (g) | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
| Sodium (mg) | 117.0 | 0.6 | 0.0 | 65.6 | 0.1 | 0.1 | 101.4 | 9.5 | 7.2 | 498.4 | 119.6 | 1.0 | 920 | 230 |
| Starch (g) | 0.3 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 81.4 | n/a | 0.0 | 82 | 20 |
| Stigmasterol (mg) | 1.4 | 0.3 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Sucrose (g) | 1.6 | 0.7 | 1.1 | 0.4 | 0.0 | n/a | n/a | 45.9 | 35.0 | 1.8 | n/a | 0.1 | 87 | 22 |
| Sugar (g) | 1.7 | 0.8 | 1.1 | 0.4 | 0.0 | 0.2 | 0.0 | 47.6 | 36.3 | 1.9 | n/a | 2.0 | 92 | 23 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 8.2 | 0.2 | 0.4 | 4.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | n/a | 0.6 | 14 | 4 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 6.1 | 6.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 13 | 3 |
| Total Fat (g) | 18.0 | 19.1 | 19.6 | 8.0 | 0.0 | 0.2 | 11.5 | 0.0 | 0.0 | 10.7 | 8.9 | 0.1 | 96 | 24 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
| Valine (g) | 0.3 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 0.3 | 5.9 | 15.3 | 1.4 | 3.9 | 0.6 | 354.9 | 0.0 | 0.0 | 0.0 | 336.7 | 30.0 | 749 | 187 |
| Vitamin A, RAE (mcg) | 0.0 | 0.3 | 0.8 | 0.0 | 0.2 | 0.0 | 97.1 | 0.0 | 0.0 | 0.0 | 80.5 | 1.5 | 180 | 45 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 6.7 | 11 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 9 | 2 |
| Water (g) | 0.9 | 1.2 | 1.0 | 0.2 | 0.1 | 0.0 | 2.3 | 25.5 | 19.4 | 586.9 | 214.0 | 43.6 | 895 | 224 |
| Zinc (mg) | 1.1 | 0.9 | 1.2 | 0.8 | 0.0 | 0.0 | 0.0 | 1.2 | 0.9 | 7.0 | 0.9 | 0.1 | 14 | 4 |
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