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 cup (156g) oats |
1/2 cup (63g) white flour |
1/2 cup (110g) brown sugar |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) baking soda |
1 teaspoon (3g) cinnamon |
1 teaspoon (2g) nutmeg |
1/2 cup (73g) golden raisins |
2 (122g) carrots |
1/2 cup (128g) applesauce |
1/2 cup (123g) vanilla yogurt |
1 (50g) eggs |
1 teaspoon (4g) vanilla |
1 (182g) golden delicious apples |
1/4 cup (79g) maple syrup |
1 teaspoon (5g) lemon juice |
3 tablespoons (45g) vanilla yogurt |
1/2 cup (50g) pecan halves |
3 tablespoons (41g) brown sugar |
Total | 1 serving | |
| Alanine (g) | 1.4 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.4 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.9 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | n/a | 3 | 1 |
| Ash (g) | 2.7 | 0.3 | 0.5 | 3.0 | 0.4 | 0.1 | 0.1 | 1.2 | 1.2 | 0.2 | 0.9 | 0.5 | 0.0 | 0.3 | 0.4 | 0.0 | 0.3 | 0.7 | 0.2 | 13 | 2 |
| Aspartic acid (g) | 2.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.3 | 0.7 | n/a | 0.1 | n/a | n/a | 0.1 | 0.5 | n/a | 5 | 1 |
| Beta-sitosterol | 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 | n/a | n/a | 44.1 | n/a | 44 | 7 |
| Caffeine | n/a | 0.0 | 0.0 | 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 |
| Calcium (mg) | 84.2 | 9.4 | 91.3 | 0.7 | 0.0 | 26.2 | 4.3 | 38.4 | 40.3 | 5.1 | 148.2 | 28.0 | 0.5 | 10.9 | 80.3 | 0.3 | 54.5 | 34.7 | 34.4 | 692 | 115 |
| Calories | 606.8 | 227.5 | 418.0 | 0.0 | 0.0 | 6.5 | 12.3 | 219.0 | 50.0 | 96.9 | 74.7 | 71.5 | 12.1 | 94.6 | 204.8 | 1.1 | 27.5 | 342.0 | 157.3 | 2,623 | 437 |
| Calories (kj) | 2,539.7 | 951.9 | 1,749.0 | 0.0 | 0.0 | 27.0 | 51.5 | 916.4 | 211.1 | 405.5 | 314.8 | 299.5 | 50.6 | 396.8 | 856.8 | 4.6 | 115.7 | 1,430.1 | 658.3 | 10,979 | 1,830 |
| Campesterol | 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 | n/a | n/a | 2.5 | n/a | 2 | 0 |
| Carbohydrates (g) | 103.4 | 47.7 | 107.9 | 0.0 | 0.0 | 2.1 | 1.2 | 57.7 | 11.7 | 25.4 | 5.7 | 0.4 | 0.5 | 25.1 | 52.8 | 0.4 | 2.1 | 6.9 | 40.6 | 491 | 82 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.9 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.9 | 0.0 | 0.0 | 208 | 35 |
| Copper (mg) | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 2 | 0 |
| Cystine (g) | 0.6 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 16.5 | 1.7 | 0.0 | 0.0 | 0.0 | 1.4 | 0.5 | 2.9 | 3.4 | 1.5 | 0.0 | 0.0 | 0.0 | 4.4 | 0.0 | 0.0 | 0.0 | 4.8 | 0.0 | 37 | 6 |
| Folate (mcg) | 87.4 | 114.4 | 1.1 | 0.0 | 0.0 | 0.2 | 1.8 | 2.2 | 23.2 | 1.3 | 8.6 | 23.5 | 0.0 | 5.5 | 0.0 | 1.0 | 3.2 | 10.9 | 0.4 | 284 | 47 |
| Folate, DFE (mcg) | 87.4 | 181.9 | 1.1 | 0.0 | 0.0 | 0.2 | 1.8 | 2.2 | 23.2 | 1.3 | 8.6 | 23.5 | 0.0 | 5.5 | 0.0 | 1.0 | 3.2 | 10.9 | 0.4 | 352 | 59 |
| Folate, food (mcg) | 87.4 | 18.1 | 1.1 | 0.0 | 0.0 | 0.2 | 1.8 | 2.2 | 23.2 | 1.3 | 8.6 | 23.5 | 0.0 | 5.5 | 0.0 | 1.0 | 3.2 | 10.9 | 0.4 | 188 | 31 |
| Folic acid (mcg) | 0.0 | 96.3 | 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 | 96 | 16 |
| Fructose | n/a | n/a | 1.2 | n/a | n/a | 0.0 | n/a | n/a | 0.7 | n/a | n/a | 0.0 | n/a | 10.7 | 0.4 | 0.1 | n/a | 0.0 | 0.5 | 14 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 0.7 | n/a | n/a | 0.2 | n/a | 4.4 | 1.3 | 0.1 | n/a | 0.0 | 0.6 | 9 | 1 |
| Glutamic acid (g) | 5.8 | 2.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.8 | 0.8 | n/a | 0.0 | n/a | n/a | 0.3 | 0.9 | n/a | 11 | 2 |
| Glycine (g) | 1.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 2 | 0 |
| Histidine (g) | 0.6 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 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 |
| Iron (mg) | 7.4 | 2.9 | 0.8 | 0.0 | 0.0 | 0.2 | 0.1 | 1.3 | 0.4 | 0.4 | 0.1 | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 1.3 | 0.3 | 16 | 3 |
| Isoleucine (g) | 1.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | 0.5 | n/a | 0.0 | n/a | n/a | 0.2 | 0.3 | n/a | 4 | 1 |
| Lysine (g) | 1.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | 0.5 | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 3 | 0 |
| Magnesium (mg) | 276.1 | 13.8 | 9.9 | 0.0 | 0.0 | 1.6 | 4.3 | 25.4 | 14.6 | 3.8 | 14.7 | 6.0 | 0.5 | 9.1 | 16.5 | 0.3 | 5.4 | 59.9 | 3.7 | 466 | 78 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 7.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2.3 | 0.0 | 0.0 | 2.2 | 0.0 | 14 | 2 |
| Methionine (g) | 0.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 20.2 | 0.0 | 27 | 5 |
| Niacin (mg) | 1.5 | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 1.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 9 | 1 |
| Pantothenic acid (mg) | 2.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | 0.5 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.4 | 0.1 | 5 | 1 |
| Phenylalanine (g) | 1.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 3 | 0 |
| Phosphorus (mg) | 815.9 | 67.5 | 4.4 | 0.0 | 0.0 | 1.7 | 5.0 | 83.4 | 42.7 | 8.9 | 116.4 | 99.0 | 0.3 | 20.0 | 1.6 | 0.4 | 42.8 | 137.1 | 1.7 | 1,449 | 241 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | 0.7 | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 21.8 | n/a | n/a | n/a | 50.5 | n/a | 74 | 12 |
| Polyunsaturated Fat (g) | 4.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 10.7 | 0.0 | 16 | 3 |
| Potassium (mg) | 669.2 | 66.9 | 146.3 | 0.2 | 0.0 | 11.3 | 8.2 | 540.9 | 390.4 | 77.8 | 189.9 | 69.0 | 6.2 | 194.7 | 167.0 | 5.2 | 69.8 | 203.0 | 55.1 | 2,871 | 478 |
| Proline (g) | 1.5 | 0.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.5 | 0.3 | n/a | 0.0 | n/a | n/a | 0.2 | 0.2 | n/a | 3 | 1 |
| Protein (g) | 26.3 | 6.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 2.5 | 1.1 | 0.2 | 4.3 | 6.3 | 0.0 | 0.5 | 0.0 | 0.0 | 1.6 | 4.5 | 0.0 | 54 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.1 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | 0.0 | 0.0 | 125 | 21 |
| Riboflavin (mg) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 1.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 2.6 | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 3.1 | 0.0 | 11 | 2 |
| Selenium | n/a | 21.2 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.4 | 2.7 | 15.4 | 0.0 | 0.0 | 0.5 | 0.0 | 1.0 | 1.9 | 0.5 | 46 | 8 |
| Serine (g) | 1.2 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.3 | 0.5 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 3 | 0 |
| Sodium (mg) | 3.1 | 1.3 | 30.8 | 1,162.7 | 314.6 | 0.3 | 0.4 | 8.7 | 84.2 | 35.7 | 56.4 | 71.0 | 0.4 | 1.8 | 9.5 | 0.1 | 20.7 | 0.0 | 11.6 | 1,813 | 302 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Stigmasterol | 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 | n/a | n/a | 1.5 | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 104.0 | n/a | n/a | 0.0 | n/a | n/a | 4.4 | n/a | n/a | 0.0 | n/a | 3.8 | 45.9 | 0.0 | n/a | 1.9 | 39.1 | 199 | 33 |
| Sugar | n/a | 0.2 | 106.7 | 0.0 | 0.0 | 0.1 | 0.7 | 42.9 | 5.8 | n/a | 5.7 | 0.2 | 0.5 | 18.9 | 47.6 | 0.1 | 2.1 | 2.0 | 40.2 | 274 | 46 |
| Theobromine | n/a | 0.0 | 0.0 | 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 |
| Thiamin (mg) | 1.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Threonine (g) | 0.9 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.8 | n/a | 0.1 | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 3 | 0 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 12.1 | n/a | 13 | 2 |
| Total Fat (g) | 10.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 0.3 | 0.2 | 4.0 | 4.8 | 0.0 | 0.3 | 0.0 | 0.0 | 1.5 | 35.6 | 0.0 | 59 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.9 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 2 | 0 |
| Valine (g) | 1.5 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | 0.4 | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.7 | 2.4 | 0.0 | 20,381.3 | 14.0 | 121.3 | 270.0 | 0.0 | 98.3 | 0.0 | 0.3 | 44.6 | 27.7 | 0.0 | 20,968 | 3,495 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 1,018.7 | 1.3 | 33.1 | 80.0 | 0.0 | 5.5 | 0.0 | 0.0 | 12.2 | 1.5 | 0.0 | 1,153 | 192 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.3 | 7.2 | 2.2 | 0.6 | 0.0 | 0.0 | 8.4 | 0.0 | 2.0 | 0.2 | 0.5 | 0.0 | 24 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 44 | 7 |
| Water (g) | 12.8 | 7.5 | 1.5 | 0.0 | 0.0 | 0.3 | 0.1 | 10.9 | 107.7 | 101.5 | 107.7 | 38.1 | 2.2 | 155.7 | 25.5 | 4.7 | 39.6 | 1.7 | 0.6 | 618 | 103 |
| Zinc (mg) | 6.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.7 | 0.6 | 0.0 | 0.1 | 1.2 | 0.0 | 0.3 | 2.2 | 0.0 | 12 | 2 |
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