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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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