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.
2 cups (162g) rolled oats |
1 cup (0g) multi-grain hot cereal |
1/2 cup (58g) wheat germ |
1/2 cup (84g) flax seeds |
1 cup (143g) natural almonds |
2 cups (0g) vanilla whey protein powder |
1/2 cup (0g) lecithin powder |
2 tablespoons (16g) cinnamon |
1 cup (220g) brown sugar |
18 ounces (510g) peanut butter |
2 large (100g) eggs |
1 1/2 cups (368g) yogurt |
1/4 cup (54g) olive oil |
1 cup (173g) mini chocolate chips |
Total | 1 serving | |
Alanine (g) | 0.9 | n/a | 0.8 | 0.8 | 1.5 | n/a | n/a | 0.0 | n/a | 4.6 | 0.7 | 0.5 | 0.0 | 0.3 | 10 | 1 |
Alcohol (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.4 | n/a | 1.1 | 1.6 | 3.5 | n/a | n/a | 0.0 | n/a | 13.9 | 0.8 | 0.4 | 0.0 | 0.4 | 23 | 1 |
Ash (g) | 2.9 | n/a | 2.4 | 3.1 | 4.3 | n/a | n/a | 0.6 | 1.0 | 16.1 | 1.1 | 2.6 | 0.0 | 2.1 | 36 | 2 |
Aspartic acid (g) | 2.0 | n/a | 1.2 | 1.7 | 4.2 | n/a | n/a | 0.1 | n/a | 15.3 | 1.3 | 1.0 | 0.0 | 0.7 | 27 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | 188.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 189 | 9 |
Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 107.3 | 107 | 5 |
Calcium (mg) | 84.2 | n/a | 22.4 | 214.2 | 377.5 | n/a | n/a | 156.3 | 182.6 | 219.4 | 56.0 | 444.7 | 0.5 | 55.4 | 1,813 | 91 |
Calories | 614.0 | n/a | 207.0 | 448.6 | 822.3 | n/a | n/a | 38.5 | 836.0 | 3,000.8 | 143.0 | 224.2 | 477.4 | 830.4 | 7,642 | 382 |
Calories (kj) | 2,569.3 | n/a | 866.0 | 1,876.6 | 3,443.4 | n/a | n/a | 161.5 | 3,498.0 | 12,564.5 | 599.0 | 944.5 | 1,997.5 | 3,473.8 | 31,994 | 1,600 |
Campesterol | n/a | n/a | n/a | n/a | 7.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 0 |
Carbohydrates (g) | 109.7 | n/a | 29.8 | 24.3 | 31.0 | n/a | n/a | 12.6 | 215.8 | 99.8 | 0.7 | 17.1 | 0.0 | 110.5 | 651 | 33 |
Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 372.0 | 47.8 | 0.0 | 0.0 | 420 | 21 |
Copper (mg) | 0.6 | n/a | 0.5 | 1.0 | 1.4 | n/a | n/a | 0.1 | 0.1 | 2.4 | 0.1 | 0.0 | 0.0 | 1.2 | 7 | 0 |
Cystine (g) | 0.7 | n/a | 0.3 | 0.3 | 0.3 | n/a | n/a | 0.0 | n/a | 1.1 | 0.3 | 0.1 | 0.0 | 0.1 | 3 | 0 |
Dietary Fiber (g) | 16.4 | n/a | 7.6 | 22.9 | 17.4 | n/a | n/a | 8.3 | 0.0 | 30.6 | 0.0 | 0.0 | 0.0 | 10.2 | 113 | 6 |
Folate (mcg) | 51.8 | n/a | 161.6 | 73.1 | 71.5 | n/a | n/a | 0.9 | 2.2 | 377.6 | 47.0 | 25.7 | 0.0 | 22.5 | 834 | 42 |
Folate, DFE (mcg) | 51.8 | n/a | 161.6 | 73.1 | 71.5 | n/a | n/a | 0.9 | 2.2 | 377.6 | 47.0 | 25.7 | 0.0 | 22.5 | 834 | 42 |
Folate, food (mcg) | 51.8 | n/a | 161.6 | 73.1 | 71.5 | n/a | n/a | 0.9 | 2.2 | 377.6 | 47.0 | 25.7 | 0.0 | 22.5 | 834 | 42 |
Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 2.4 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | n/a | 0.3 | 0.2 | n/a | n/a | 0.2 | 3.0 | 2.8 | 0.4 | n/a | n/a | n/a | 7 | 0 |
Glutamic acid (g) | 4.6 | n/a | 2.3 | 3.4 | 9.7 | n/a | n/a | 0.1 | n/a | 25.5 | 1.7 | 2.5 | 0.0 | 1.1 | 51 | 3 |
Glycine (g) | 1.0 | n/a | 0.8 | 1.0 | 2.1 | n/a | n/a | 0.0 | n/a | 7.2 | 0.4 | 0.3 | 0.0 | 0.3 | 13 | 1 |
Histidine (g) | 0.4 | n/a | 0.4 | 0.4 | 0.8 | n/a | n/a | 0.0 | n/a | 2.8 | 0.3 | 0.3 | 0.0 | 0.1 | 6 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 6.9 | n/a | 3.6 | 4.8 | 5.3 | n/a | n/a | 1.3 | 1.6 | 9.5 | 1.8 | 0.2 | 0.3 | 5.4 | 41 | 2 |
Isoleucine (g) | 0.8 | n/a | 0.5 | 0.8 | 1.0 | n/a | n/a | 0.0 | n/a | 3.1 | 0.7 | 0.7 | 0.0 | 0.3 | 8 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.6 | n/a | 0.9 | 1.0 | 2.1 | n/a | n/a | 0.0 | n/a | 7.7 | 1.1 | 1.3 | 0.0 | 0.4 | 16 | 1 |
Lysine (g) | 1.0 | n/a | 0.8 | 0.7 | 0.8 | n/a | n/a | 0.0 | n/a | 3.4 | 0.9 | 1.1 | 0.0 | 0.4 | 9 | 0 |
Magnesium (mg) | 223.6 | n/a | 137.4 | 329.3 | 383.2 | n/a | n/a | 9.4 | 19.8 | 785.9 | 12.0 | 44.1 | 0.0 | 199.0 | 2,144 | 107 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 5.9 | n/a | 7.6 | 2.1 | 3.3 | n/a | n/a | 2.7 | 0.1 | 7.5 | 0.0 | 0.0 | 0.0 | 1.4 | 31 | 2 |
Methionine (g) | 0.3 | n/a | 0.3 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 1.3 | 0.4 | 0.4 | 0.0 | 0.1 | 3 | 0 |
Monounsaturated Fat (g) | 3.2 | n/a | 0.8 | 6.3 | 44.2 | n/a | n/a | 0.0 | 0.0 | 123.6 | 3.7 | 3.3 | 39.4 | 17.2 | 242 | 12 |
Niacin (mg) | 1.8 | n/a | 3.9 | 2.6 | 4.8 | n/a | n/a | 0.2 | 0.2 | 68.4 | 0.1 | 0.3 | 0.0 | 0.7 | 83 | 4 |
Pantothenic acid (mg) | 1.8 | n/a | 1.3 | 0.8 | 0.7 | n/a | n/a | 0.1 | 0.3 | 5.4 | 1.5 | 1.4 | 0.0 | 0.2 | 14 | 1 |
Phenylalanine (g) | 1.1 | n/a | 0.5 | 0.8 | 1.6 | n/a | n/a | 0.0 | n/a | 6.0 | 0.7 | 0.7 | 0.0 | 0.4 | 12 | 1 |
Phosphorus (mg) | 664.2 | n/a | 484.2 | 539.3 | 692.1 | n/a | n/a | 10.0 | 8.8 | 1,827.0 | 198.0 | 349.1 | 0.0 | 228.4 | 5,001 | 250 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | 520.5 | n/a | n/a | 119.3 | n/a | 644 | 32 |
Polyunsaturated Fat (g) | 3.7 | n/a | 3.5 | 24.1 | 17.3 | n/a | n/a | 0.0 | 0.0 | 72.3 | 1.9 | 0.3 | 5.7 | 1.7 | 130 | 7 |
Potassium (mg) | 586.4 | n/a | 512.9 | 682.9 | 1,008.2 | n/a | n/a | 67.2 | 292.6 | 3,312.1 | 138.0 | 569.6 | 0.5 | 631.5 | 7,802 | 390 |
Proline (g) | 0.7 | n/a | 0.7 | 0.7 | 1.5 | n/a | n/a | 0.1 | n/a | 7.1 | 0.5 | 1.5 | 0.0 | 0.3 | 13 | 1 |
Protein (g) | 21.3 | n/a | 13.3 | 15.4 | 30.3 | n/a | n/a | 0.6 | 0.3 | 128.0 | 12.6 | 12.8 | 0.0 | 7.3 | 242 | 12 |
Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 160.0 | 99.2 | 0.0 | 0.0 | 259 | 13 |
Riboflavin (mg) | 0.3 | n/a | 0.3 | 0.1 | 1.5 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.0 | 0.2 | 4 | 0 |
Saturated Fat (g) | 1.8 | n/a | 1.0 | 3.1 | 5.3 | n/a | n/a | 0.1 | 0.0 | 53.6 | 3.1 | 7.7 | 7.5 | 30.7 | 114 | 6 |
Selenium (mcg) | 46.8 | n/a | 45.5 | 21.3 | 3.6 | n/a | n/a | 0.5 | 2.6 | 28.6 | 30.7 | 8.1 | 0.0 | 7.3 | 195 | 10 |
Serine (g) | 1.1 | n/a | 0.6 | 0.8 | 1.4 | n/a | n/a | 0.0 | n/a | 7.4 | 1.0 | 0.8 | 0.0 | 0.3 | 13 | 1 |
Sodium (mg) | 9.7 | n/a | 6.9 | 25.2 | 1.4 | n/a | n/a | 1.6 | 61.6 | 2,342.4 | 142.0 | 169.1 | 1.1 | 19.0 | 2,780 | 139 |
Starch (g) | 93.8 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 24.4 | n/a | n/a | n/a | n/a | 119 | 6 |
Stigmasterol | n/a | n/a | n/a | n/a | 5.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 0 |
Sucrose (g) | 1.6 | n/a | n/a | 1.0 | 5.1 | n/a | n/a | 0.0 | 208.0 | 44.3 | 0.0 | n/a | n/a | n/a | 260 | 13 |
Sugar (g) | 1.6 | n/a | n/a | 1.3 | 5.6 | n/a | n/a | 0.3 | 213.4 | 47.1 | 0.4 | 17.1 | 0.0 | 94.3 | 381 | 19 |
Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 840.8 | 841 | 42 |
Thiamin (mg) | 0.7 | n/a | 1.1 | 1.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 4 | 0 |
Threonine (g) | 0.6 | n/a | 0.6 | 0.6 | 0.9 | n/a | n/a | 0.0 | n/a | 2.6 | 0.6 | 0.5 | 0.0 | 0.3 | 7 | 0 |
Tocopherol, alpha (mg) | 0.7 | n/a | n/a | 0.3 | 37.5 | n/a | n/a | 0.4 | 0.0 | 45.9 | 1.1 | 0.2 | 7.7 | 0.4 | 94 | 5 |
Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 1.2 | 0.0 | n/a | 0.1 | n/a | 2 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | 3.0 | 0.1 | n/a | 0.0 | n/a | 3 | 0 |
Tocopherol, gamma (mg) | 0.2 | n/a | n/a | 16.8 | 0.9 | n/a | n/a | 1.6 | n/a | 47.5 | 0.5 | n/a | 0.4 | n/a | 68 | 3 |
Total Fat (g) | 10.6 | n/a | 5.6 | 35.4 | 70.7 | n/a | n/a | 0.2 | 0.0 | 257.2 | 9.5 | 11.9 | 54.0 | 51.9 | 507 | 25 |
Trans-monoenoic Fat | 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 |
TransFatty acids | 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 |
Tryptophan (g) | 0.3 | n/a | 0.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | 1.2 | 0.2 | 0.1 | 0.0 | 0.1 | 3 | 0 |
Tyrosine (g) | 0.6 | n/a | 0.4 | 0.4 | 0.6 | n/a | n/a | 0.0 | n/a | 4.2 | 0.5 | 0.6 | 0.0 | 0.3 | 8 | 0 |
Valine (g) | 1.1 | n/a | 0.7 | 0.9 | 1.2 | n/a | n/a | 0.0 | n/a | 3.9 | 0.9 | 1.1 | 0.0 | 0.4 | 10 | 1 |
Vitamin A, IU (IU) | 0.0 | n/a | 0.0 | 0.0 | 1.4 | n/a | n/a | 46.0 | 0.0 | 0.0 | 540.0 | 363.8 | 0.0 | 0.0 | 951 | 48 |
Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.3 | 0.0 | 0.0 | 160.0 | 99.2 | 0.0 | 0.0 | 262 | 13 |
Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 1.4 | 0.0 | 0.0 | 2 | 0 |
Vitamin B-6 (mg) | 0.2 | n/a | 0.7 | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.1 | 2.8 | 0.2 | 0.1 | 0.0 | 0.1 | 5 | 0 |
Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 3 | 0 |
Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 82.0 | 7.4 | 0.0 | 0.0 | 89 | 4 |
Water (g) | 17.6 | n/a | 6.4 | 5.8 | 6.7 | n/a | n/a | 1.7 | 2.9 | 9.2 | 76.2 | 323.0 | 0.0 | 1.2 | 451 | 23 |
Zinc (mg) | 5.9 | n/a | 7.1 | 3.6 | 4.4 | n/a | n/a | 0.3 | 0.1 | 14.9 | 1.3 | 2.2 | 0.0 | 2.8 | 42 | 2 |
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