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Nutritional Facts: Mike's 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.

  1 1/3 cups (316g)
water
1/3 cup (73g)
canola oil
1/2 cup (158g)
maple syrup
1 tablespoon (13g)
vanilla
8 cups (648g)
rolled oats
1/4 cup (24g)
oat bran
1/4 cup (50g)
millet
1/4 cup (35g)
sunflower seeds
1/4 cup (36g)
sesame seeds
1 cup (93g)
shredded coconut
1 cup (117g)
walnuts
1 cup (109g)
pecans
1 cup (138g)
almonds
1/2 cup (110g)
brown sugar
1 teaspoon (6g)
salt
2 teaspoons (5g)
cinnamon
1 1/2 cups (218g)
raisins
Total 1 serving
Alanine n/a n/a n/a n/a 3.6 0.2 0.5 0.4 0.3 0.1 0.8 0.4 1.4 n/a 0.0 0.0 0.2 8 1
Alcohol (g) 0.0 0.0 0.0 4.5 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4 0
Arginine n/a n/a n/a n/a 5.5 0.3 0.2 0.8 0.9 0.4 2.7 1.3 3.4 n/a 0.0 0.0 0.9 16 1
Ash (g) 0.3 0.0 0.7 0.0 11.5 0.7 1.6 1.1 1.6 1.3 2.1 1.6 4.3 0.5 6.0 0.2 4.0 38 3
Aspartic acid n/a n/a n/a n/a 7.9 0.4 0.4 0.9 0.6 0.3 2.1 1.0 3.7 n/a 0.0 0.0 0.2 17 1
Beta-sitosterol n/a 299.8 n/a n/a n/a n/a n/a n/a n/a n/a 74.9 97.0 162.8 n/a n/a n/a n/a 635 45
Caffeine (mg) 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 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 9.5 0.0 160.7 1.4 337.0 13.6 4.0 27.3 351.0 14.0 114.7 76.3 368.5 91.3 1.4 52.4 108.8 1,732 124
Calories 0.0 641.7 409.5 37.4 2,455.9 57.8 189.0 204.4 206.3 465.9 765.2 753.2 821.1 418.0 0.0 12.9 650.3 8,089 578
Calories (kj) 0.0 2,685.3 1,713.6 156.7 10,277.3 241.8 791.0 855.8 862.9 1,949.3 3,203.5 3,149.0 3,436.2 1,749.0 0.0 54.1 2,723.1 33,848 2,418
Campesterol n/a 175.0 n/a n/a n/a n/a n/a n/a n/a n/a 8.2 5.5 5.5 n/a n/a n/a n/a 194 14
Carbohydrates (g) 0.0 0.0 105.6 1.6 438.7 15.6 36.4 7.0 8.4 44.3 16.0 15.1 29.3 107.9 0.0 4.2 172.2 1,002 72
Cholesterol (mg) 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 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.0 2.5 0.1 0.4 0.6 1.5 0.3 1.9 1.3 1.5 0.1 0.0 0.0 0.7 11 1
Cystine n/a n/a n/a n/a 2.9 0.1 0.1 0.2 0.1 0.1 0.2 0.2 0.4 n/a 0.0 0.0 0.0 4 0
Dietary Fiber (g) 0.0 0.0 0.0 0.0 65.4 3.6 4.3 3.0 4.2 4.2 7.8 10.5 15.0 0.0 0.0 2.8 8.0 129 9
Folate (mcg) 0.0 0.0 0.0 0.0 207.4 12.2 42.5 79.5 34.9 7.4 114.7 24.0 73.1 1.1 0.0 0.3 10.9 608 43
Folate, DFE (mcg) 0.0 0.0 0.0 0.0 207.4 12.2 42.5 79.5 34.9 7.4 114.7 24.0 73.1 1.1 0.0 0.3 10.9 608 43
Folate, food (mcg) 0.0 0.0 0.0 0.0 207.4 12.2 42.5 79.5 34.9 7.4 114.7 24.0 73.1 1.1 0.0 0.3 10.9 608 43
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 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.8 n/a 0.0 n/a n/a n/a n/a n/a 0.1 0.0 0.0 1.2 n/a 0.1 64.6 67 5
Galactose 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 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 2.5 n/a 0.0 n/a n/a n/a n/a n/a 0.1 0.0 0.0 1.5 n/a 0.1 60.4 65 5
Glutamic acid n/a n/a n/a n/a 18.3 0.9 1.2 2.0 1.4 0.6 3.3 2.0 7.1 n/a 0.0 0.0 0.4 37 3
Glycine n/a n/a n/a n/a 4.2 0.2 0.1 0.5 0.4 0.1 1.0 0.5 2.0 n/a 0.0 0.0 0.2 9 1
Histidine n/a n/a n/a n/a 1.8 0.1 0.1 0.2 0.2 0.1 0.5 0.3 0.8 n/a 0.0 0.0 0.2 4 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.0 0.0 0.2 0.0 27.5 1.3 1.5 1.8 5.2 1.8 3.4 2.8 5.3 0.8 0.0 0.4 4.1 56 4
Isoleucine n/a n/a n/a n/a 3.3 0.2 0.2 0.4 0.3 0.1 0.7 0.4 0.9 n/a 0.0 0.0 0.1 7 0
Lactose n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Leucine n/a n/a n/a n/a 6.4 0.3 0.7 0.6 0.5 0.2 1.4 0.7 2.0 n/a 0.0 0.0 0.2 13 1
Lysine n/a n/a n/a n/a 4.1 0.2 0.1 0.3 0.2 0.1 0.5 0.3 0.8 n/a 0.0 0.0 0.2 7 0
Magnesium (mg) 3.2 0.0 33.1 1.6 894.2 55.2 57.0 113.8 126.4 46.5 184.9 131.9 387.8 9.9 0.1 3.1 69.6 2,118 151
Maltose n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.2 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.0 4.6 0.0 23.5 1.3 0.8 0.7 0.9 2.3 4.0 4.9 3.2 0.1 0.0 0.9 0.7 48 3
Methionine n/a n/a n/a n/a 1.3 0.1 0.1 0.2 0.2 0.1 0.3 0.2 0.3 n/a 0.0 0.0 0.0 3 0
Monounsaturated Fat (g) 0.0 45.9 0.0 0.0 12.8 0.6 0.4 6.5 6.8 1.4 10.5 44.5 44.7 0.0 0.0 0.0 0.1 174 12
Niacin (mg) 0.0 0.0 0.1 0.1 7.3 0.2 2.4 2.9 1.6 0.4 1.3 1.3 4.9 0.1 0.0 0.1 1.7 24 2
Pantothenic acid (mg) 0.0 0.0 0.1 0.0 7.3 0.4 0.4 0.4 0.0 0.7 0.7 0.9 0.4 0.1 0.0 0.0 0.2 12 1
Phenylalanine n/a n/a n/a n/a 4.3 0.2 0.3 0.4 0.3 0.1 0.8 0.5 1.6 n/a 0.0 0.0 0.1 9 1
Phosphorus (mg) 0.0 0.0 3.2 0.8 2,656.8 172.5 142.5 231.0 226.4 99.5 404.8 301.9 648.6 4.4 0.0 3.3 219.7 5,115 365
Phytosterols n/a n/a n/a n/a n/a n/a n/a 186.9 257.0 n/a 84.2 111.2 175.3 n/a 0.0 1.4 n/a 816 58
Polyunsaturated Fat (g) 0.0 20.4 0.0 0.0 14.9 0.7 1.1 8.1 7.8 0.4 55.2 23.6 17.9 0.0 0.0 0.0 0.1 150 11
Potassium (mg) 3.2 0.0 333.9 19.2 2,345.8 133.0 97.5 225.8 168.5 313.4 516.0 446.9 982.6 146.3 0.5 22.5 1,629.1 7,384 527
Proline n/a n/a n/a n/a 2.9 0.2 0.4 0.4 0.3 0.1 0.8 0.4 1.3 n/a 0.0 0.0 0.6 8 1
Protein (g) 0.0 0.0 0.1 0.0 85.2 4.1 5.5 7.3 6.4 2.7 17.8 10.0 29.1 0.1 0.0 0.2 6.7 175 13
Retinol (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 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 2.0 0.0 1.0 0.1 0.1 0.1 0.1 0.0 0.2 0.1 1.3 0.0 0.0 0.0 0.3 5 0
Saturated Fat (g) 0.0 5.3 0.0 0.0 7.2 0.3 0.4 1.6 2.5 29.3 7.2 6.7 5.6 0.0 0.0 0.0 0.1 66 5
Selenium (mcg) 0.0 0.0 0.9 0.0 187.3 10.6 1.4 18.6 12.4 15.5 5.7 4.1 3.2 1.3 0.0 0.2 1.3 262 19
Serine n/a n/a n/a n/a 4.6 0.2 0.3 0.4 0.3 0.1 1.1 0.5 1.4 n/a 0.0 0.0 0.2 9 1
Sodium (mg) 9.5 0.0 18.9 1.2 38.9 0.9 2.5 3.2 4.0 243.7 2.3 0.0 467.8 30.8 2,325.5 0.5 23.9 3,174 227
Starch n/a n/a n/a n/a 375.3 n/a n/a n/a n/a n/a 0.1 0.5 1.0 n/a n/a n/a 5.9 383 27
Stigmasterol n/a 2.2 n/a n/a n/a n/a n/a n/a n/a n/a 1.2 3.3 5.5 n/a n/a n/a n/a 12 1
Sucrose n/a n/a 91.9 n/a 6.4 n/a n/a 0.9 n/a n/a 2.8 4.3 6.6 104.0 n/a 0.0 1.0 218 16
Sugar (g) 0.0 0.0 95.2 1.6 6.4 0.3 n/a 0.9 0.1 40.1 3.1 4.3 6.8 106.7 0.0 0.1 128.7 395 28
Theobromine (mg) 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 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 3.0 0.3 0.2 0.5 0.3 0.0 0.4 0.7 0.1 0.0 0.0 0.0 0.2 6 0
Threonine n/a n/a n/a n/a 2.5 0.1 0.2 0.3 0.3 0.1 0.7 0.3 0.9 n/a 0.0 0.0 0.2 6 0
Tocopherol, alpha (mg) 0.0 12.7 0.0 0.0 2.7 0.2 0.0 12.3 0.1 0.4 0.8 1.5 32.8 0.0 0.0 0.1 0.3 64 5
Tocopherol, beta n/a 0.0 n/a n/a 0.2 0.0 n/a 0.4 n/a n/a 0.2 0.4 0.5 n/a n/a 0.0 0.0 2 0
Tocopherol, delta n/a 0.7 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 2.2 0.5 0.2 n/a n/a 0.0 0.0 4 0
Tocopherol, gamma n/a 19.8 n/a n/a 0.8 0.0 n/a 0.1 n/a n/a 24.4 26.6 0.9 n/a n/a 0.5 0.1 73 5
Total Fat (g) 0.0 72.6 0.1 0.0 42.2 1.7 2.1 18.0 17.9 33.0 76.3 78.4 71.8 0.0 0.0 0.1 1.0 415 30
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a 0.3 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 0.0 n/a 0 0
Tryptophan n/a n/a n/a n/a 1.2 0.1 0.1 0.1 0.1 0.0 0.2 0.1 0.3 n/a 0.0 0.0 0.1 2 0
Tyrosine n/a n/a n/a n/a 2.6 0.2 0.2 0.2 0.3 0.1 0.5 0.2 0.7 n/a 0.0 0.0 0.0 5 0
Valine n/a n/a n/a n/a 4.5 0.2 0.3 0.5 0.4 0.2 0.9 0.4 1.1 n/a 0.0 0.0 0.2 9 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 17.5 3.2 0.0 23.4 61.0 1.4 0.0 0.0 15.4 0.0 122 9
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.1 0.0 0.0 1.2 3.3 0.0 0.0 0.0 0.8 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 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.6 0.0 0.2 0.5 0.3 0.3 0.6 0.2 0.2 0.0 0.0 0.0 0.4 3 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.7 1.5 1.2 0.0 0.0 0.0 0.2 5.0 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 0.0 0.0 0.0 0 0
Water (g) 315.6 0.0 51.0 6.8 70.2 1.5 4.3 1.7 1.7 11.7 4.8 3.8 3.5 1.5 0.0 0.6 33.6 512 37
Zinc (mg) 0.0 0.0 2.3 0.0 23.6 0.7 0.8 1.8 2.8 1.7 3.6 4.9 4.6 0.0 0.0 0.1 0.5 47 3

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