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 |
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.