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Nutritional Facts: Crunchy Fruity 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.

  3 cups (243g)
rolled oats
1 1/4 cups (171g)
nuts
1/2 cup (70g)
sunflower seeds
1/4 cup (42g)
flax seeds
1/2 teaspoon (3g)
salt
1/3 cup (73g)
brown sugar
3/4 cup (164g)
canola oil
1/2 cup (170g)
honey
1 tablespoon (13g)
vanilla extract
1 cup (214g)
dried fruit
Total 1 serving
Alanine (g) 1.4 1.4 0.8 0.4 0.0 n/a n/a 0.0 n/a n/a 4 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.5 n/a 4 1
Arginine (g) 2.1 3.8 1.7 0.8 0.0 n/a n/a 0.0 n/a n/a 8 1
Ash (g) 4.3 7.1 2.1 1.6 3.0 0.3 0.0 0.3 0.0 3.9 23 3
Aspartic acid (g) 3.0 3.5 1.7 0.9 0.0 n/a n/a 0.0 n/a n/a 9 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a 675.3 n/a n/a n/a 675 84
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 126.4 119.9 54.6 107.1 0.7 60.8 0.0 10.2 1.4 81.3 562 70
Calories 921.0 1,017.2 408.8 224.3 0.0 278.4 1,445.3 515.3 37.4 519.8 5,367 671
Calories (kj) 3,854.0 4,255.6 1,711.5 938.3 0.0 1,164.8 6,047.9 2,156.0 156.7 2,175.3 22,460 2,807
Campesterol n/a n/a n/a n/a n/a n/a 394.0 n/a n/a n/a 394 49
Carbohydrates (g) 164.5 43.4 14.0 12.1 0.0 71.9 0.0 139.7 1.6 137.0 584 73
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 2.2 1.3 0.5 0.0 0.0 0.0 0.1 0.0 0.8 6 1
Cystine (g) 1.1 0.5 0.3 0.1 0.0 n/a n/a 0.0 n/a n/a 2 0
Dietary Fiber (g) 24.5 15.4 6.0 11.5 0.0 0.0 0.0 0.3 0.0 16.7 74 9
Folate (mcg) 77.8 85.6 158.9 36.5 0.0 0.7 0.0 3.4 0.0 8.6 372 46
Folate, DFE (mcg) 77.8 85.6 158.9 36.5 0.0 0.7 0.0 3.4 0.0 8.6 372 46
Folate, food (mcg) 77.8 85.6 158.9 36.5 0.0 0.7 0.0 3.4 0.0 8.6 372 46
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
Fructose (g) 0.0 n/a n/a 0.0 n/a 0.8 n/a 69.4 n/a n/a 70 9
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 5.3 n/a n/a 5 1
Glucose (dextrose) (g) 0.0 n/a n/a 0.2 n/a 1.0 n/a 60.6 n/a n/a 62 8
Glutamic acid (g) 6.9 7.6 3.9 1.7 0.0 n/a n/a 0.0 n/a n/a 20 3
Glycine (g) 1.6 1.8 1.0 0.5 0.0 n/a n/a 0.0 n/a n/a 5 1
Histidine (g) 0.7 0.8 0.4 0.2 0.0 n/a n/a 0.0 n/a n/a 2 0
Hydroxyproline n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 10.3 6.3 3.7 2.4 0.0 0.5 0.0 0.7 0.0 5.8 30 4
Isoleucine (g) 1.2 1.3 0.8 0.4 0.0 n/a n/a 0.0 n/a n/a 4 0
Lactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 2.4 2.3 1.2 0.5 0.0 n/a n/a 0.0 n/a n/a 6 1
Lysine (g) 1.5 1.2 0.7 0.4 0.0 n/a n/a 0.0 n/a n/a 4 0
Magnesium (mg) 335.3 385.3 227.5 164.6 0.0 6.6 0.0 3.4 1.6 83.4 1,208 151
Maltose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 2.4 n/a n/a 2 0
Manganese (mg) 8.8 3.3 1.4 1.0 0.0 0.0 0.0 0.1 0.0 0.5 15 2
Methionine (g) 0.5 0.4 0.3 0.2 0.0 n/a n/a 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 4.8 53.8 13.0 3.2 0.0 0.0 103.5 0.0 0.0 0.5 179 22
Niacin (mg) 2.7 8.0 5.8 1.3 0.0 0.1 0.0 0.2 0.1 4.1 22 3
Pantothenic acid (mg) 2.7 2.1 0.8 0.4 0.0 0.1 0.0 0.1 0.0 0.9 7 1
Phenylalanine (g) 1.6 1.6 0.8 0.4 0.0 n/a n/a 0.0 n/a n/a 4 1
Phosphorus (mg) 996.3 744.9 462.0 269.6 0.0 2.9 0.0 6.8 0.8 164.7 2,648 331
Phytosterols n/a n/a 373.8 n/a 0.0 n/a n/a n/a n/a n/a 374 47
Polyunsaturated Fat (g) 5.6 18.4 16.2 12.1 0.0 0.0 46.0 0.0 0.0 0.2 99 12
Potassium (mg) 879.7 1,022.4 451.5 341.5 0.2 97.4 0.0 88.1 19.2 1,702.6 4,603 575
Proline (g) 1.1 1.5 0.8 0.3 0.0 n/a n/a 0.2 n/a n/a 4 0
Protein (g) 32.0 29.6 14.5 7.7 0.0 0.1 0.0 0.5 0.0 5.3 90 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.4 0.3 0.2 0.1 0.0 0.0 0.0 0.1 0.0 0.3 1 0
Saturated Fat (g) 2.7 11.8 3.1 1.5 0.0 0.0 12.0 0.0 0.0 0.1 31 4
Selenium (mcg) 70.2 12.8 37.1 10.7 0.0 0.9 0.0 1.4 0.0 n/a 133 17
Serine (g) 1.7 1.6 0.8 0.4 0.0 n/a n/a 0.0 n/a n/a 4 1
Sodium (mg) 14.6 1,145.7 6.3 12.6 1,162.7 20.5 0.0 6.8 1.2 38.5 2,409 301
Starch (g) 140.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 141 18
Stigmasterol n/a n/a n/a n/a n/a n/a 4.9 n/a n/a n/a 5 1
Sucrose (g) 2.4 n/a 1.8 0.5 n/a 69.3 n/a 1.5 n/a n/a 75 9
Sugar (g) 2.4 7.9 1.8 0.7 0.0 71.1 0.0 139.2 1.6 n/a 225 28
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 1.1 0.3 1.0 0.7 0.0 0.0 0.0 0.0 0.0 0.1 3 0
Threonine (g) 0.9 1.0 0.6 0.3 0.0 n/a n/a 0.0 n/a n/a 3 0
Tocopherol, alpha (mg) 1.0 18.7 24.6 0.1 0.0 0.0 28.5 0.0 0.0 n/a 73 9
Tocopherol, beta (mg) 0.1 n/a 0.8 0.0 n/a n/a 0.0 n/a n/a n/a 1 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.1 n/a n/a 1.6 n/a n/a n/a 2 0
Tocopherol, gamma (mg) 0.3 n/a 0.3 8.4 n/a n/a 44.7 n/a n/a n/a 54 7
Total Fat (g) 15.8 88.1 36.0 17.7 0.0 0.0 163.5 0.0 0.0 1.0 322 40
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a 1 0
Tryptophan (g) 0.4 0.5 0.2 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Tyrosine (g) 1.0 1.2 0.5 0.2 0.0 n/a n/a 0.0 n/a n/a 3 0
Valine (g) 1.7 1.6 0.9 0.5 0.0 n/a n/a 0.0 n/a n/a 5 1
Vitamin A, IU (IU) 0.0 8.6 35.0 0.0 0.0 0.0 0.0 0.0 0.0 5,223.2 5,267 658
Vitamin A, RAE (mcg) 0.0 0.0 2.1 0.0 0.0 0.0 0.0 0.0 0.0 260.9 263 33
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
Vitamin B-6 (mg) 0.2 0.5 0.9 0.2 0.0 0.0 0.0 0.0 0.0 0.3 2 0
Vitamin C (mg) 0.0 0.7 1.0 0.3 0.0 0.0 0.0 0.8 0.0 8.1 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
Water (g) 26.3 3.0 3.3 2.9 0.0 1.0 0.0 29.0 6.8 66.7 139 17
Zinc (mg) 8.8 6.5 3.5 1.8 0.0 0.0 0.0 0.4 0.0 1.1 22 3

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.

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