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Nutritional Facts: Molasses Maple Granola - Big Batch! (Can Be Reduced!)

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.

  13 cups (1,053g)
old fashioned oats
3 cups (351g)
walnuts
3 cups (327g)
pecans
3 cups (387g)
pumpkin seeds
3 cups (256g)
unsweetened dried shredded coconut
1 cup (168g)
flax seeds
2 cups (674g)
blackstrap molasses
1 1/2 cups (473g)
maple syrup
1/3 cup (73g)
brown sugar
1/2 cup (104g)
vanilla
1/2 cup (108g)
peanut oil
1/4 cup (59g)
water
2 tablespoons (16g)
cinnamon
1 teaspoon (2g)
nutmeg
1/2 teaspoon (3g)
sea salt
3 cups (642g)
dried fruit
Total 1 serving
Alanine (g) 5.9 2.4 1.3 5.7 0.9 1.6 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 18 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 35.8 0.0 0.0 0.0 0.0 0.0 n/a 36 0
Arginine (g) 9.0 8.0 3.8 20.7 2.9 3.2 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 48 1
Ash (g) 18.6 6.2 4.9 18.5 5.0 6.2 22.2 2.2 0.3 0.3 0.0 0.1 0.6 0.1 3.0 11.7 100 1
Aspartic acid (g) 12.8 6.4 3.0 11.5 1.7 3.4 n/a n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 39 0
Beta-sitosterol n/a 224.6 291.0 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 516 6
Caffeine (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 n/a 0 0
Calcium (mg) 547.6 344.0 228.9 178.0 66.5 428.4 1,381.7 482.0 60.8 11.4 0.0 1.8 156.3 4.3 0.7 243.8 4,136 46
Calories 3,990.9 2,295.5 2,259.6 2,163.3 1,687.0 897.1 1,954.6 1,228.5 278.4 299.5 954.7 0.0 38.5 12.3 0.0 1,559.3 19,619 218
Calories (kj) 16,700.6 9,610.4 9,447.0 9,051.9 7,057.1 3,753.1 8,175.6 5,140.8 1,164.8 1,253.2 3,994.9 0.0 161.5 51.5 0.0 6,525.8 82,088 912
Campesterol n/a 24.6 16.4 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 41 0
Carbohydrates (g) 712.9 48.1 45.3 41.4 60.4 48.5 503.7 316.8 71.9 13.2 0.0 0.0 12.6 1.2 0.0 411.1 2,287 25
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
Copper (mg) 4.1 5.6 3.9 5.2 2.0 2.0 3.3 0.1 0.0 0.1 0.0 0.0 0.1 0.0 0.0 2.5 29 0
Cystine (g) 4.8 0.7 0.5 1.3 0.3 0.6 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 8 0
Dietary Fiber (g) 106.4 23.5 31.4 23.2 41.7 45.9 0.0 0.0 0.0 0.0 0.0 0.0 8.3 0.5 0.0 50.1 331 4
Folate (mcg) 337.0 344.0 71.9 224.5 23.0 146.2 0.0 0.0 0.7 0.0 0.0 0.0 0.9 1.8 0.0 25.7 1,176 13
Folate, DFE (mcg) 337.0 344.0 71.9 224.5 23.0 146.2 0.0 0.0 0.7 0.0 0.0 0.0 0.9 1.8 0.0 25.7 1,176 13
Folate, food (mcg) 337.0 344.0 71.9 224.5 23.0 146.2 0.0 0.0 0.7 0.0 0.0 0.0 0.9 1.8 0.0 25.7 1,176 13
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
Fructose (g) 0.0 0.3 0.1 0.6 n/a 0.0 86.2 2.5 0.8 n/a n/a n/a 0.2 n/a n/a n/a 91 1
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.0 0.3 0.1 0.5 n/a 0.7 80.3 7.6 1.0 n/a n/a n/a 0.2 n/a n/a n/a 91 1
Glutamic acid (g) 29.8 9.9 6.0 23.9 4.0 6.8 n/a n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 80 1
Glycine (g) 6.8 2.9 1.5 7.1 0.8 2.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 21 0
Histidine (g) 2.9 1.4 0.9 3.0 0.4 0.8 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 9 0
Hydroxyproline n/a n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 44.8 10.2 8.3 34.1 8.5 9.6 31.8 0.5 0.5 0.1 0.0 0.0 1.3 0.1 0.0 17.4 167 2
Isoleucine (g) 5.3 2.2 1.1 5.0 0.7 1.5 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 16 0
Lactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 10.3 4.1 2.0 9.4 1.3 2.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 29 0
Lysine (g) 6.7 1.5 0.9 4.8 0.8 1.4 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 16 0
Magnesium (mg) 1,453.1 554.6 395.7 2,291.0 230.0 658.6 1,631.1 99.2 6.6 12.5 0.0 0.6 9.4 4.3 0.0 250.3 7,597 84
Maltose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 38.2 12.0 14.7 17.6 7.0 4.2 10.3 13.7 0.0 0.2 n/a 0.0 2.7 0.1 0.0 1.5 122 1
Methionine (g) 2.2 0.8 0.6 2.3 0.3 0.6 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 7 0
Monounsaturated Fat (g) 20.8 31.4 133.4 62.9 7.0 12.6 0.2 0.1 0.0 0.0 49.9 0.0 0.0 0.1 0.0 1.5 320 4
Niacin (mg) 11.8 3.9 3.8 19.3 1.5 5.2 6.3 0.4 0.1 0.4 0.0 0.0 0.2 0.0 0.0 12.4 65 1
Pantothenic acid (mg) 11.8 2.0 2.8 2.9 2.0 1.7 5.4 0.2 0.1 0.0 0.0 0.0 0.1 n/a 0.0 2.8 32 0
Phenylalanine (g) 7.0 2.5 1.4 6.7 0.9 1.6 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 20 0
Phosphorus (mg) 4,317.3 1,214.5 905.8 4,771.7 526.5 1,078.6 208.9 9.5 2.9 6.2 0.0 0.0 10.0 5.0 0.0 494.1 13,551 151
Phytosterols n/a 252.7 333.5 n/a n/a n/a n/a n/a n/a n/a 223.6 n/a 4.1 1.5 0.0 n/a 815 9
Polyunsaturated Fat (g) 24.2 165.6 70.7 81.2 1.8 48.3 0.3 0.1 0.0 0.0 34.6 0.0 0.0 0.0 0.0 0.7 427 5
Potassium (mg) 3,811.9 1,547.9 1,340.7 3,130.8 1,387.9 1,365.8 9,867.4 1,001.7 97.4 153.9 0.0 0.6 67.2 8.2 0.2 5,107.7 28,889 321
Proline (g) 4.7 2.5 1.2 5.1 0.7 1.4 n/a n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 16 0
Protein (g) 138.5 53.5 30.0 117.0 17.6 30.7 0.0 0.2 0.1 0.1 0.0 0.0 0.6 0.1 0.0 15.8 404 4
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
Riboflavin (mg) 1.6 0.5 0.4 0.6 0.3 0.3 0.0 6.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 1.0 11 0
Saturated Fat (g) 11.7 21.5 20.2 33.5 146.2 6.2 0.1 0.0 0.0 0.0 18.3 0.0 0.1 0.6 0.0 0.3 259 3
Selenium (mcg) 304.3 17.2 12.4 36.4 47.3 42.7 120.0 2.8 0.9 0.0 0.0 0.0 0.5 0.0 0.0 n/a 584 6
Serine (g) 7.4 3.3 1.5 6.5 0.9 1.6 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 21 0
Sodium (mg) 63.2 7.0 0.0 27.1 94.6 50.4 249.4 56.7 20.5 9.4 0.0 1.8 1.6 0.4 1,162.7 115.5 1,860 21
Starch (g) 609.9 0.2 1.5 5.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 617 7
Stigmasterol n/a 3.5 9.8 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 13 0
Sucrose (g) 10.4 8.5 12.8 4.4 n/a 1.9 198.2 275.6 69.3 n/a n/a n/a 0.0 n/a n/a n/a 581 6
Sugar (g) 10.4 9.2 13.0 5.4 18.8 2.6 374.0 285.6 71.1 13.2 0.0 0.0 0.3 0.7 0.0 n/a 804 9
Theobromine (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 n/a 0 0
Thiamin (mg) 4.8 1.2 2.2 1.1 0.2 2.8 0.3 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 13 0
Threonine (g) 4.0 2.1 1.0 3.9 0.6 1.3 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 13 0
Tocopherol, alpha (mg) 4.4 2.5 4.6 8.4 1.1 0.5 0.0 0.0 0.0 0.0 16.9 0.0 0.4 0.0 0.0 n/a 39 0
Tocopherol, beta (mg) 0.3 0.5 1.3 0.1 n/a 0.0 n/a n/a n/a n/a 0.5 n/a 0.0 0.0 n/a n/a 3 0
Tocopherol, delta (mg) 0.0 6.6 1.5 1.7 n/a 0.6 n/a n/a n/a n/a 1.5 n/a 0.0 0.0 n/a n/a 12 0
Tocopherol, gamma (mg) 1.3 73.1 79.9 135.8 n/a 33.5 n/a n/a n/a n/a 17.2 n/a 1.6 0.0 n/a n/a 342 4
Total Fat (g) 68.7 228.9 235.3 189.8 164.9 70.8 0.7 0.3 0.0 0.1 108.0 0.0 0.2 0.9 0.0 3.1 1,072 12
Trans-monoenoic Fat n/a n/a n/a 0.1 n/a n/a 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 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 1.9 0.6 0.3 2.2 0.2 0.5 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 6 0
Tyrosine (g) 4.2 1.4 0.7 4.2 0.5 0.8 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 12 0
Valine (g) 7.2 2.6 1.3 6.1 1.1 1.8 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 20 0
Vitamin A, IU (IU) 0.0 70.2 183.1 61.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 46.0 2.4 0.0 15,669.6 16,033 178
Vitamin A, RAE (mcg) 0.0 3.5 9.8 3.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.3 0.1 0.0 782.8 802 9
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
Vitamin B-6 (mg) 1.1 1.9 0.7 0.6 0.8 0.8 4.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 11 0
Vitamin C (mg) 0.0 4.6 3.6 7.4 3.8 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.1 0.0 24.4 45 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
Water (g) 114.1 14.3 11.5 20.2 7.7 11.7 147.4 153.0 1.0 54.7 0.0 59.2 1.7 0.1 0.0 200.1 797 9
Zinc (mg) 38.3 10.8 14.8 30.2 5.1 7.3 2.0 6.9 0.0 0.1 0.0 0.0 0.3 0.1 0.0 3.2 119 1

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