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 kg (1,000g) rolled oats |
500 g (0g) rye meal |
150 g (150g) puffed rice cereal |
1 cup (168g) buckwheat groats |
1/2 cup (72g) sesame seeds |
1 cup (137g) nuts |
1 cup (0g) dried fruits |
2 cups (330g) sultanas |
1/2 cup (60g) craisins |
2 cups (188g) oat bran |
2 cups (230g) wheat germ |
1 cup (0g) dried bran sticks |
1 cup (93g) shredded coconut |
Total | 1 serving | |
| Alanine (g) | 5.6 | n/a | 0.4 | 0.3 | 0.7 | 1.1 | n/a | n/a | n/a | 1.6 | 3.4 | n/a | 0.1 | 13 | 0 |
| Alcohol (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 8.5 | n/a | 0.8 | 0.4 | 1.9 | 3.1 | n/a | n/a | n/a | 2.4 | 4.3 | n/a | 0.4 | 22 | 1 |
| Ash (g) | 17.7 | n/a | 0.6 | 0.7 | 3.2 | 5.7 | n/a | 5.5 | 0.1 | 5.4 | 9.7 | n/a | 1.3 | 50 | 1 |
| Aspartic acid (g) | 12.2 | n/a | 0.9 | 0.5 | 1.2 | 2.8 | n/a | n/a | n/a | 3.0 | 4.8 | n/a | 0.3 | 26 | 1 |
| Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 520.0 | n/a | 9.0 | 11.8 | 702.0 | 95.9 | n/a | 174.9 | 6.0 | 109.0 | 89.7 | n/a | 14.0 | 1,732 | 43 |
| Calories | 3,790.0 | n/a | 603.0 | 154.6 | 412.6 | 813.8 | n/a | 996.6 | 184.8 | 462.5 | 828.0 | n/a | 465.9 | 8,712 | 218 |
| Calories (kj) | 15,860.0 | n/a | 2,523.0 | 646.8 | 1,725.8 | 3,404.5 | n/a | 4,171.2 | 773.4 | 1,934.5 | 3,463.8 | n/a | 1,949.3 | 36,452 | 911 |
| Carbohydrates (g) | 677.0 | n/a | 134.7 | 33.5 | 16.9 | 34.7 | n/a | 262.4 | 49.4 | 124.5 | 119.1 | n/a | 44.3 | 1,497 | 37 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 3.9 | n/a | 0.3 | 0.2 | 2.9 | 1.8 | n/a | 1.2 | 0.0 | 0.8 | 1.8 | n/a | 0.3 | 13 | 0 |
| Cystine (g) | 4.5 | n/a | 0.2 | 0.1 | 0.3 | 0.4 | n/a | n/a | n/a | 1.1 | 1.1 | n/a | 0.1 | 8 | 0 |
| Dietary Fiber (g) | 101.0 | n/a | 2.5 | 4.5 | 8.5 | 12.3 | n/a | 13.2 | 3.4 | 29.0 | 30.4 | n/a | 4.2 | 209 | 5 |
| Folate (mcg) | 320.0 | n/a | 28.5 | 23.5 | 69.8 | 68.5 | n/a | 9.9 | 0.0 | 97.8 | 646.3 | n/a | 7.4 | 1,272 | 32 |
| Folate, DFE (mcg) | 320.0 | n/a | 28.5 | 23.5 | 69.8 | 68.5 | n/a | 9.9 | 0.0 | 97.8 | 646.3 | n/a | 7.4 | 1,272 | 32 |
| Folate, food (mcg) | 320.0 | n/a | 28.5 | 23.5 | 69.8 | 68.5 | n/a | 9.9 | 0.0 | 97.8 | 646.3 | n/a | 7.4 | 1,272 | 32 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose (g) | 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 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glutamic acid (g) | 28.3 | n/a | 1.5 | 0.9 | 2.8 | 6.1 | n/a | n/a | n/a | 7.0 | 9.2 | n/a | 0.6 | 56 | 1 |
| Glycine (g) | 6.4 | n/a | 0.5 | 0.4 | 0.9 | 1.5 | n/a | n/a | n/a | 1.8 | 3.3 | n/a | 0.1 | 15 | 0 |
| Histidine (g) | 2.7 | n/a | 0.3 | 0.1 | 0.4 | 0.7 | n/a | n/a | n/a | 0.8 | 1.5 | n/a | 0.1 | 7 | 0 |
| Iron (mg) | 42.5 | n/a | 47.5 | 1.3 | 10.5 | 5.1 | n/a | 5.9 | 0.3 | 10.2 | 14.4 | n/a | 1.8 | 140 | 3 |
| Isoleucine (g) | 5.0 | n/a | 0.5 | 0.2 | 0.5 | 1.0 | n/a | n/a | n/a | 1.3 | 1.9 | n/a | 0.1 | 11 | 0 |
| Lactose (g) | 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 | 0 | 0 |
| Leucine (g) | 9.8 | n/a | 0.8 | 0.4 | 1.0 | 1.9 | n/a | n/a | n/a | 2.6 | 3.6 | n/a | 0.2 | 20 | 1 |
| Lysine (g) | 6.4 | n/a | 0.4 | 0.3 | 0.4 | 1.0 | n/a | n/a | n/a | 1.4 | 3.4 | n/a | 0.1 | 13 | 0 |
| Magnesium (mg) | 1,380.0 | n/a | 37.5 | 85.7 | 252.7 | 308.3 | n/a | 115.5 | 3.0 | 441.8 | 549.7 | n/a | 46.5 | 3,221 | 81 |
| Maltose (g) | 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 | 0 | 0 |
| Manganese (mg) | 36.3 | n/a | 2.2 | 0.7 | 1.8 | 2.7 | n/a | 1.0 | 0.2 | 10.6 | 30.6 | n/a | 2.3 | 88 | 2 |
| Methionine (g) | 2.1 | n/a | 0.3 | 0.1 | 0.4 | 0.3 | n/a | n/a | n/a | 0.6 | 1.0 | n/a | 0.1 | 5 | 0 |
| Monounsaturated Fat (g) | 19.8 | n/a | n/a | 0.3 | 13.5 | 43.0 | n/a | 0.1 | 0.1 | 4.5 | 3.1 | n/a | 1.4 | 86 | 2 |
| Niacin (mg) | 11.2 | n/a | 52.9 | 1.6 | 3.3 | 6.4 | n/a | 3.8 | 0.6 | 1.8 | 15.7 | n/a | 0.4 | 98 | 2 |
| Pantothenic acid (mg) | 11.2 | n/a | 0.5 | 0.6 | 0.0 | 1.7 | n/a | 0.5 | 0.1 | 2.8 | 5.2 | n/a | 0.7 | 23 | 1 |
| Phenylalanine (g) | 6.6 | n/a | 0.4 | 0.2 | 0.7 | 1.3 | n/a | n/a | n/a | 1.7 | 2.1 | n/a | 0.1 | 13 | 0 |
| Phosphorus (mg) | 4,100.0 | n/a | 147.0 | 117.6 | 452.9 | 596.0 | n/a | 379.5 | 4.8 | 1,379.9 | 1,936.6 | n/a | 99.5 | 9,214 | 230 |
| Phytosterols | n/a | n/a | n/a | n/a | 514.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 514 | 13 |
| Polyunsaturated Fat (g) | 23.0 | n/a | n/a | 0.3 | 15.7 | 14.8 | n/a | 0.4 | 0.4 | 5.2 | 13.8 | n/a | 0.4 | 74 | 2 |
| Potassium (mg) | 3,620.0 | n/a | 169.5 | 147.8 | 337.0 | 817.9 | n/a | 2,461.8 | 24.0 | 1,064.1 | 2,051.6 | n/a | 313.4 | 11,007 | 275 |
| Proline (g) | 4.5 | n/a | 0.4 | 0.2 | 0.6 | 1.2 | n/a | n/a | n/a | 1.8 | 2.8 | n/a | 0.1 | 12 | 0 |
| Protein (g) | 131.5 | n/a | 9.4 | 5.7 | 12.8 | 23.7 | n/a | 11.2 | 0.0 | 32.5 | 53.2 | n/a | 2.7 | 283 | 7 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 1.5 | n/a | 2.7 | 0.1 | 0.2 | 0.3 | n/a | 0.6 | 0.0 | 0.4 | 1.1 | n/a | 0.0 | 7 | 0 |
| Saturated Fat (g) | 11.1 | n/a | 0.2 | 0.2 | 5.0 | 9.5 | n/a | 0.5 | 0.1 | 2.5 | 3.8 | n/a | 29.3 | 62 | 2 |
| Selenium (mcg) | 289.0 | n/a | 15.7 | 3.7 | 24.8 | 10.3 | n/a | 2.3 | 0.3 | 85.0 | 182.2 | n/a | 15.5 | 629 | 16 |
| Serine (g) | 7.0 | n/a | 0.4 | 0.3 | 0.7 | 1.3 | n/a | n/a | n/a | 1.7 | 2.5 | n/a | 0.1 | 14 | 0 |
| Sodium (mg) | 60.0 | n/a | 4.5 | 6.7 | 7.9 | 916.5 | n/a | 39.6 | 1.8 | 7.5 | 27.6 | n/a | 243.7 | 1,316 | 33 |
| Starch (g) | 579.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 579 | 14 |
| Sucrose (g) | 9.9 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 0 |
| Sugar (g) | 9.9 | n/a | n/a | 1.5 | 0.2 | 6.4 | n/a | 195.3 | 39.0 | 2.7 | n/a | n/a | 40.1 | 295 | 7 |
| Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 4.6 | n/a | 3.9 | 0.1 | 0.6 | 0.3 | n/a | 0.0 | 0.0 | 2.2 | 4.3 | n/a | 0.0 | 16 | 0 |
| Threonine (g) | 3.8 | n/a | 0.5 | 0.2 | 0.5 | 0.8 | n/a | n/a | n/a | 0.9 | 2.2 | n/a | 0.1 | 9 | 0 |
| Tocopherol, alpha (mg) | 4.2 | n/a | n/a | 0.2 | 0.2 | 15.0 | n/a | 0.4 | 0.6 | 1.9 | n/a | n/a | 0.4 | 23 | 1 |
| Tocopherol, beta (mg) | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 65.2 | n/a | 0.7 | 1.0 | 35.8 | 70.5 | n/a | 1.5 | 0.8 | 13.2 | 22.4 | n/a | 33.0 | 244 | 6 |
| Tryptophan (g) | 1.8 | n/a | 0.1 | 0.1 | 0.3 | 0.4 | n/a | n/a | n/a | 0.6 | 0.7 | n/a | 0.0 | 4 | 0 |
| Tyrosine (g) | 3.9 | n/a | 0.5 | 0.1 | 0.5 | 0.9 | n/a | n/a | n/a | 1.3 | 1.6 | n/a | 0.1 | 9 | 0 |
| Valine (g) | 6.9 | n/a | 0.6 | 0.3 | 0.7 | 1.3 | n/a | n/a | n/a | 1.8 | 2.8 | n/a | 0.2 | 15 | 0 |
| Vitamin A, IU (IU) | 0.0 | n/a | 0.0 | 0.0 | 6.5 | 6.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 13 | 0 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.0 | n/a | 0.1 | 0.1 | 0.6 | 0.4 | n/a | 1.1 | 0.0 | 0.3 | 3.0 | n/a | 0.3 | 7 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 10.6 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | 12 | 0 |
| Vitamin D (IU) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 108.4 | n/a | 4.5 | 127.1 | 3.4 | 2.4 | n/a | 49.4 | 9.6 | 12.3 | 25.6 | n/a | 11.7 | 354 | 9 |
| Zinc (mg) | 36.4 | n/a | 1.5 | 1.0 | 5.6 | 5.2 | n/a | 1.1 | 0.1 | 5.8 | 28.3 | n/a | 1.7 | 87 | 2 |
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