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.
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12 cups (972g) rolled oats |
2 cups (200g) cracked wheat |
1 1/2 cups (180g) whole wheat flour |
1/2 cup (84g) flax seeds |
1/2 cup (56g) ground flax seeds |
5 cups (430g) dried apples |
3 cups (351g) english walnuts |
3 cups (435g) raisins |
2 cups (280g) unsalted sunflower seeds |
1 cup (248g) apple juice |
1 1/2 cups (473g) pure maple syrup |
1 1/2 cups (509g) honey |
1 1/2 cups (327g) vegetable oil |
2 tablespoons (16g) ground cinnamon |
3 teaspoons (7g) ground nutmeg |
2 teaspoons (8g) pure vanilla extract |
1 teaspoon (2g) ground cloves |
1 teaspoon (6g) kosher salt |
Total | 1 serving | |
| Alanine (g) | 5.5 | 0.6 | 0.9 | 0.8 | 0.5 | 0.1 | 2.4 | 0.5 | 3.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 14 | 0 |
| Alcohol (g) | 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 | 2.9 | 0.0 | 0.0 | 3 | 0 |
| Arginine (g) | 8.3 | 0.9 | 1.2 | 1.6 | 1.1 | 0.1 | 8.0 | 1.8 | 6.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 30 | 0 |
| Ash (g) | 17.2 | 1.9 | 2.8 | 3.1 | 2.1 | 4.7 | 6.2 | 8.0 | 8.5 | 0.6 | 2.2 | 1.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.1 | 6.0 | 65 | 1 |
| Aspartic acid (g) | 11.8 | 0.9 | 1.3 | 1.7 | 1.1 | 0.7 | 6.4 | 0.5 | 6.8 | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 32 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 224.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 225 | 4 |
| Caffeine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 505.4 | 56.0 | 61.2 | 214.2 | 142.8 | 60.2 | 344.0 | 217.5 | 218.4 | 19.8 | 482.0 | 30.5 | 0.0 | 156.3 | 12.1 | 0.9 | 14.3 | 1.4 | 2,537 | 42 |
| Calories | 3,683.9 | 396.0 | 612.0 | 448.6 | 299.0 | 1,044.9 | 2,295.5 | 1,300.7 | 1,635.2 | 114.1 | 1,228.5 | 1,545.8 | 2,890.7 | 38.5 | 34.7 | 24.2 | 7.1 | 0.0 | 17,599 | 293 |
| Calories (kj) | 15,415.9 | 1,656.0 | 2,563.2 | 1,876.6 | 1,251.0 | 4,373.1 | 9,610.4 | 5,446.2 | 6,846.0 | 473.7 | 5,140.8 | 6,468.1 | 12,095.7 | 161.5 | 144.9 | 101.2 | 29.8 | 0.0 | 73,654 | 1,228 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 24.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 25 | 0 |
| Carbohydrates (g) | 658.0 | 85.1 | 129.5 | 24.3 | 16.2 | 283.3 | 48.1 | 344.4 | 56.0 | 28.0 | 316.8 | 419.0 | 0.0 | 12.6 | 3.3 | 1.1 | 1.4 | 0.0 | 2,427 | 40 |
| 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 | 0 | 0 |
| Copper (mg) | 3.8 | 0.5 | 0.7 | 1.0 | 0.7 | 0.8 | 5.6 | 1.4 | 5.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 20 | 0 |
| Cystine (g) | 4.4 | 0.3 | 0.5 | 0.3 | 0.2 | 0.1 | 0.7 | 0.1 | 1.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 8 | 0 |
| Dietary Fiber (g) | 98.2 | 2.2 | 19.3 | 22.9 | 15.3 | 37.4 | 23.5 | 16.1 | 24.1 | 0.5 | 0.0 | 1.0 | 0.0 | 8.3 | 1.4 | 0.0 | 0.8 | 0.0 | 271 | 5 |
| Folate (mcg) | 311.0 | 76.0 | 79.2 | 73.1 | 48.7 | 0.0 | 344.0 | 21.8 | 635.6 | 0.0 | 0.0 | 10.2 | 0.0 | 0.9 | 5.0 | 0.0 | 2.1 | 0.0 | 1,608 | 27 |
| Folate, DFE (mcg) | 311.0 | 76.0 | 79.2 | 73.1 | 48.7 | 0.0 | 344.0 | 21.8 | 635.6 | 0.0 | 0.0 | 10.2 | 0.0 | 0.9 | 5.0 | 0.0 | 2.1 | 0.0 | 1,608 | 27 |
| Folate, food (mcg) | 311.0 | 76.0 | 79.2 | 73.1 | 48.7 | 0.0 | 344.0 | 21.8 | 635.6 | 0.0 | 0.0 | 10.2 | 0.0 | 0.9 | 5.0 | 0.0 | 2.1 | 0.0 | 1,608 | 27 |
| 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 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 129.1 | n/a | 14.2 | 2.5 | 208.2 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 355 | 6 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 15.8 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 16 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | 0.3 | 0.2 | n/a | 0.3 | 120.7 | n/a | 6.5 | 7.6 | 181.8 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 318 | 5 |
| Glutamic acid (g) | 27.5 | 3.7 | 7.8 | 3.4 | 2.3 | 0.4 | 9.9 | 0.7 | 15.6 | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 71 | 1 |
| Glycine (g) | 6.2 | 0.6 | 1.0 | 1.0 | 0.7 | 0.2 | 2.9 | 0.3 | 4.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 17 | 0 |
| Histidine (g) | 2.7 | 0.4 | 0.6 | 0.4 | 0.3 | 0.1 | 1.4 | 0.3 | 1.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 8 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.1 | 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 | n/a | 0 | 0 |
| Iron (mg) | 41.3 | 4.3 | 6.5 | 4.8 | 3.2 | 6.0 | 10.2 | 8.2 | 14.7 | 0.3 | 0.5 | 2.1 | 0.0 | 1.3 | 0.2 | 0.0 | 0.2 | 0.0 | 104 | 2 |
| Isoleucine (g) | 4.9 | 0.6 | 0.8 | 0.8 | 0.5 | 0.2 | 2.2 | 0.2 | 3.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 13 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 9.5 | 1.0 | 1.6 | 1.0 | 0.7 | 0.2 | 4.1 | 0.4 | 4.6 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 23 | 0 |
| Lysine (g) | 6.2 | 0.5 | 0.6 | 0.7 | 0.5 | 0.2 | 1.5 | 0.4 | 2.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 13 | 0 |
| Magnesium (mg) | 1,341.4 | 164.0 | 246.6 | 329.3 | 219.5 | 68.8 | 554.6 | 139.2 | 910.0 | 12.4 | 99.2 | 10.2 | 0.0 | 9.4 | 12.1 | 1.0 | 5.8 | 0.1 | 4,123 | 69 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 7.3 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 7 | 0 |
| Manganese (mg) | 35.3 | 3.7 | 7.3 | 2.1 | 1.4 | 0.4 | 12.0 | 1.3 | 5.5 | 0.2 | 13.7 | 0.4 | n/a | 2.7 | 0.2 | 0.0 | 0.7 | 0.0 | 87 | 1 |
| Methionine (g) | 2.0 | 0.2 | 0.4 | 0.3 | 0.2 | 0.0 | 0.8 | 0.1 | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 6 | 0 |
| Monounsaturated Fat (g) | 19.2 | 0.3 | 0.5 | 6.3 | 4.2 | 0.1 | 31.4 | 0.2 | 51.9 | 0.0 | 0.1 | 0.0 | 90.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 205 | 3 |
| Niacin (mg) | 10.9 | 6.2 | 8.9 | 2.6 | 1.7 | 4.0 | 3.9 | 3.3 | 23.3 | 0.2 | 0.4 | 0.6 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 66 | 1 |
| Pantothenic acid (mg) | 10.9 | 1.9 | 1.1 | 0.8 | 0.6 | 1.1 | 2.0 | 0.4 | 3.2 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 23 | 0 |
| Phenylalanine (g) | 6.5 | 0.7 | 1.2 | 0.8 | 0.5 | 0.1 | 2.5 | 0.3 | 3.3 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 16 | 0 |
| Phosphorus (mg) | 3,985.2 | 400.0 | 642.6 | 539.3 | 359.5 | 163.4 | 1,214.5 | 439.4 | 1,848.0 | 17.4 | 9.5 | 20.3 | 0.0 | 10.0 | 14.1 | 0.5 | 2.3 | 0.0 | 9,666 | 161 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 252.7 | n/a | 1,495.2 | n/a | n/a | n/a | 3,165.4 | 4.1 | 4.1 | n/a | 5.7 | 0.0 | 4,927 | 82 |
| Polyunsaturated Fat (g) | 22.4 | 1.1 | 2.1 | 24.1 | 16.1 | 0.4 | 165.6 | 0.2 | 64.8 | 0.1 | 0.1 | 0.0 | 178.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 476 | 8 |
| Potassium (mg) | 3,518.6 | 338.0 | 653.4 | 682.9 | 455.3 | 1,935.0 | 1,547.9 | 3,258.2 | 1,806.0 | 250.5 | 1,001.7 | 264.4 | 0.0 | 67.2 | 23.1 | 12.4 | 24.4 | 0.5 | 15,840 | 264 |
| Proline (g) | 4.4 | 1.3 | 3.7 | 0.7 | 0.5 | 0.1 | 2.5 | 1.1 | 3.3 | n/a | n/a | 0.5 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 18 | 0 |
| Protein (g) | 127.8 | 15.0 | 23.8 | 15.4 | 10.2 | 4.0 | 53.5 | 13.4 | 58.2 | 0.2 | 0.2 | 1.5 | 0.0 | 0.6 | 0.4 | 0.0 | 0.1 | 0.0 | 324 | 5 |
| 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 | 0 | 0 |
| Riboflavin (mg) | 1.5 | 0.3 | 0.3 | 0.1 | 0.1 | 0.7 | 0.5 | 0.5 | 1.0 | 0.0 | 6.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 0 |
| Saturated Fat (g) | 10.8 | 0.4 | 0.8 | 3.1 | 2.1 | 0.2 | 21.5 | 0.3 | 12.5 | 0.1 | 0.0 | 0.0 | 42.3 | 0.1 | 1.7 | 0.0 | 0.1 | 0.0 | 96 | 2 |
| Selenium (mcg) | 280.9 | 85.0 | 111.2 | 21.3 | 14.2 | 5.6 | 17.2 | 2.6 | 148.4 | 0.2 | 2.8 | 4.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 694 | 12 |
| Serine (g) | 6.9 | 0.7 | 1.1 | 0.8 | 0.5 | 0.2 | 3.3 | 0.3 | 3.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 17 | 0 |
| Sodium (mg) | 58.3 | 32.0 | 3.6 | 25.2 | 16.8 | 374.1 | 7.0 | 47.9 | 25.2 | 9.9 | 56.7 | 20.3 | 0.0 | 1.6 | 1.1 | 0.8 | 5.4 | 2,325.5 | 3,011 | 50 |
| Starch (g) | 563.0 | n/a | 104.0 | n/a | n/a | n/a | 0.2 | 11.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 679 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 3.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Sucrose (g) | 9.6 | n/a | 0.6 | 1.0 | 0.6 | n/a | 8.5 | 2.0 | 7.0 | 3.1 | 275.6 | 4.5 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 313 | 5 |
| Sugar (g) | 9.6 | n/a | 0.7 | 1.3 | 0.9 | 245.9 | 9.2 | 257.5 | 7.3 | 23.9 | 285.6 | 417.6 | 0.0 | 0.3 | 1.9 | 1.1 | 0.1 | 0.0 | 1,263 | 21 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 4.5 | 0.5 | 0.9 | 1.4 | 0.9 | 0.0 | 1.2 | 0.5 | 4.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 0 |
| Threonine (g) | 3.7 | 0.5 | 0.7 | 0.6 | 0.4 | 0.1 | 2.1 | 0.3 | 2.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 11 | 0 |
| Tocopherol, alpha (mg) | 4.1 | n/a | 1.3 | 0.3 | 0.2 | 2.3 | 2.5 | 0.5 | 98.5 | 0.0 | 0.0 | 0.0 | 46.8 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 157 | 3 |
| Tocopherol, beta (mg) | 0.3 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 3.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 0.0 | 6.6 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 0 |
| Tocopherol, gamma (mg) | 1.2 | n/a | 3.4 | 16.8 | 11.2 | 0.3 | 73.1 | 0.2 | 1.0 | n/a | n/a | n/a | n/a | 1.6 | 0.0 | n/a | n/a | n/a | 109 | 2 |
| Total Fat (g) | 63.4 | 2.5 | 4.5 | 35.4 | 23.6 | 1.4 | 228.9 | 2.0 | 144.1 | 0.3 | 0.3 | 0.0 | 327.0 | 0.2 | 2.4 | 0.0 | 0.4 | 0.0 | 836 | 14 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.8 | 0.2 | 0.3 | 0.2 | 0.2 | 0.0 | 0.6 | 0.2 | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 0 |
| Tyrosine (g) | 3.8 | 0.6 | 0.5 | 0.4 | 0.3 | 0.1 | 1.4 | 0.1 | 1.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 9 | 0 |
| Valine (g) | 6.7 | 0.7 | 1.0 | 0.9 | 0.6 | 0.2 | 2.6 | 0.4 | 3.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 17 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 16.2 | 0.0 | 0.0 | 0.0 | 70.2 | 0.0 | 140.0 | 2.5 | 0.0 | 0.0 | 0.0 | 46.0 | 6.7 | 0.0 | 11.7 | 0.0 | 293 | 5 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.0 | 8.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.3 | 0.0 | 0.6 | 0.0 | 15 | 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 | 0 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.5 | 0.7 | 0.4 | 0.3 | 0.5 | 1.9 | 0.8 | 3.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 0 |
| Vitamin C (mg) | 0.0 | 5.2 | 0.0 | 0.5 | 0.3 | 16.8 | 4.6 | 10.0 | 3.9 | 95.5 | 0.0 | 2.5 | 0.0 | 0.6 | 0.2 | 0.0 | 1.8 | 0.0 | 142 | 2 |
| 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 | 0 | 0 |
| Water (g) | 105.4 | 95.5 | 19.3 | 5.8 | 3.9 | 136.6 | 14.3 | 67.1 | 13.2 | 218.8 | 153.0 | 87.0 | 0.0 | 1.7 | 0.4 | 4.4 | 0.2 | 0.0 | 927 | 15 |
| Zinc (mg) | 35.4 | 3.3 | 4.7 | 3.6 | 2.4 | 0.9 | 10.8 | 1.0 | 14.0 | 0.0 | 6.9 | 1.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 85 | 1 |
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