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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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