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 (81g) rolled oats |
1 cup (120g) whole wheat pastry flour |
1/2 cup (63g) white flour |
1 teaspoon (6g) salt |
3/4 cup (128g) semisweet chocolate morsels |
1/2 cup (59g) walnuts |
1/2 cup (109g) coconut oil |
1/2 cup (158g) maple syrup |
1/2 cup (129g) peanut butter |
1/2 cup (41g) oatmeal |
2 (236g) bananas |
1/2 cup (73g) raisins |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.6 | 0.2 | 0.0 | n/a | 0.4 | 0.0 | n/a | 1.2 | 0.2 | 0.1 | 0.1 | 3 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.7 | 0.8 | 0.3 | 0.0 | n/a | 1.3 | 0.0 | n/a | 3.5 | 0.3 | 0.1 | 0.3 | 7 | 0 |
| Ash (g) | 1.4 | 1.9 | 0.3 | 6.0 | 2.6 | 1.0 | 0.0 | 0.7 | 4.1 | 0.7 | 1.9 | 1.3 | 22 | 1 |
| Aspartic acid (g) | 1.0 | 0.9 | 0.3 | 0.0 | n/a | 1.1 | 0.0 | n/a | 3.9 | 0.5 | 0.3 | 0.1 | 8 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 37.4 | n/a | n/a | n/a | n/a | n/a | n/a | 37 | 2 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 42.1 | 40.8 | 9.4 | 1.4 | 43.4 | 57.3 | 0.0 | 160.7 | 55.5 | 21.1 | 11.8 | 36.3 | 480 | 32 |
| Calories | 307.0 | 408.0 | 227.5 | 0.0 | 659.2 | 382.6 | 939.6 | 409.5 | 758.5 | 153.5 | 210.0 | 216.8 | 4,672 | 311 |
| Calories (kj) | 1,284.7 | 1,708.8 | 951.9 | 0.0 | 2,757.8 | 1,601.7 | 3,931.6 | 1,713.6 | 3,176.0 | 642.3 | 875.6 | 907.7 | 19,552 | 1,303 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Carbohydrates (g) | 54.8 | 86.4 | 47.7 | 0.0 | 84.1 | 8.0 | 0.0 | 105.6 | 25.2 | 27.4 | 53.9 | 57.4 | 551 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Copper (mg) | 0.3 | 0.5 | 0.1 | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.6 | 0.2 | 0.2 | 0.2 | 3 | 0 |
| Cystine (g) | 0.4 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 8.2 | 12.8 | 1.7 | 0.0 | 8.5 | 3.9 | 0.0 | 0.0 | 7.7 | 4.1 | 6.1 | 2.7 | 56 | 4 |
| Folate (mcg) | 25.9 | 52.8 | 114.4 | 0.0 | n/a | 57.3 | 0.0 | 0.0 | 95.5 | 13.0 | 47.2 | 3.6 | 410 | 27 |
| Folate, DFE (mcg) | 25.9 | 52.8 | 181.9 | 0.0 | n/a | 57.3 | 0.0 | 0.0 | 95.5 | 13.0 | 47.2 | 3.6 | 477 | 32 |
| Folate, food (mcg) | 25.9 | 52.8 | 18.1 | 0.0 | n/a | 57.3 | 0.0 | 0.0 | 95.5 | 13.0 | 47.2 | 3.6 | 313 | 21 |
| Folic acid (mcg) | 0.0 | 0.0 | 96.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 6 |
| Fructose (g) | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 0.8 | 0.0 | 0.0 | 11.4 | 21.5 | 34 | 2 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 2.5 | 0.7 | 0.0 | 11.8 | 20.1 | 35 | 2 |
| Glutamic acid (g) | 2.3 | 5.2 | 2.2 | 0.0 | n/a | 1.6 | 0.0 | n/a | 6.5 | 1.1 | 0.4 | 0.1 | 19 | 1 |
| Glycine (g) | 0.5 | 0.7 | 0.2 | 0.0 | n/a | 0.5 | 0.0 | n/a | 1.8 | 0.3 | 0.1 | 0.1 | 4 | 0 |
| Histidine (g) | 0.2 | 0.4 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.7 | 0.1 | 0.2 | 0.1 | 2 | 0 |
| Iron (mg) | 3.4 | 4.3 | 2.9 | 0.0 | 3.7 | 1.7 | 0.0 | 0.2 | 2.4 | 1.7 | 0.6 | 1.4 | 22 | 1 |
| Isoleucine (g) | 0.4 | 0.5 | 0.2 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.8 | 0.2 | 0.1 | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.8 | 1.1 | 0.4 | 0.0 | n/a | 0.7 | 0.0 | n/a | 2.0 | 0.4 | 0.2 | 0.1 | 6 | 0 |
| Lysine (g) | 0.5 | 0.4 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.9 | 0.3 | 0.1 | 0.1 | 3 | 0 |
| Magnesium (mg) | 111.8 | 164.4 | 13.8 | 0.1 | n/a | 92.4 | 0.0 | 33.1 | 198.7 | 55.9 | 63.7 | 23.2 | 757 | 50 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 2.9 | 4.9 | 0.4 | 0.0 | n/a | 2.0 | 0.0 | 4.6 | 1.9 | 1.5 | 0.6 | 0.2 | 19 | 1 |
| Methionine (g) | 0.2 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 1.6 | 0.3 | 0.1 | 0.0 | n/a | 5.2 | 6.3 | 0.0 | 31.2 | 0.8 | 0.1 | 0.0 | 46 | 3 |
| Niacin (mg) | 0.9 | 5.9 | 3.7 | 0.0 | n/a | 0.7 | 0.0 | 0.1 | 17.3 | 0.5 | 1.6 | 0.6 | 31 | 2 |
| Pantothenic acid (mg) | 0.9 | 0.7 | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 1.4 | 0.5 | 0.8 | 0.1 | 5 | 0 |
| Phenylalanine (g) | 0.5 | 0.8 | 0.3 | 0.0 | n/a | 0.4 | 0.0 | n/a | 1.5 | 0.3 | 0.1 | 0.0 | 4 | 0 |
| Phosphorus (mg) | 332.1 | 428.4 | 67.5 | 0.0 | n/a | 202.4 | 0.0 | 3.2 | 461.8 | 166.1 | 51.9 | 73.2 | 1,787 | 119 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | 42.1 | 93.7 | n/a | 131.6 | n/a | 37.8 | n/a | 305 | 20 |
| Polyunsaturated Fat (g) | 1.9 | 1.4 | 0.3 | 0.0 | n/a | 27.6 | 2.0 | 0.0 | 18.3 | 0.9 | 0.2 | 0.0 | 53 | 4 |
| Potassium (mg) | 293.2 | 435.6 | 66.9 | 0.5 | n/a | 258.0 | 0.0 | 333.9 | 837.2 | 146.6 | 844.9 | 543.0 | 3,760 | 251 |
| Proline (g) | 0.4 | 2.5 | 0.7 | 0.0 | n/a | 0.4 | 0.0 | n/a | 1.8 | 0.2 | 0.1 | 0.2 | 6 | 0 |
| Protein (g) | 10.7 | 15.9 | 6.5 | 0.0 | 5.7 | 8.9 | 0.0 | 0.1 | 32.4 | 5.3 | 2.6 | 2.2 | 90 | 6 |
| Retinol (mcg) | 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 |
| Riboflavin (mg) | 0.1 | 0.2 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 2.0 | 0.1 | 0.1 | 0.2 | 0.1 | 3 | 0 |
| Saturated Fat (g) | 0.9 | 0.5 | 0.1 | 0.0 | 19.9 | 3.6 | 94.3 | 0.0 | 13.6 | 0.4 | 0.3 | 0.0 | 134 | 9 |
| Selenium (mcg) | 23.4 | 74.2 | 21.2 | 0.0 | n/a | 2.9 | 0.0 | 0.9 | 7.2 | 11.7 | 2.4 | 0.4 | 144 | 10 |
| Serine (g) | 0.6 | 0.7 | 0.3 | 0.0 | n/a | 0.5 | 0.0 | n/a | 1.9 | 0.3 | 0.1 | 0.1 | 4 | 0 |
| Sodium (mg) | 4.9 | 2.4 | 1.3 | 2,325.5 | 2.6 | 1.2 | 0.0 | 18.9 | 592.1 | 2.4 | 2.4 | 8.0 | 2,961 | 197 |
| Starch (g) | 46.9 | 69.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 6.2 | 23.5 | 12.7 | 2.0 | 161 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | 0.4 | n/a | n/a | n/a | 1.4 | n/a | 91.9 | 11.2 | 0.4 | 5.6 | 0.3 | 112 | 7 |
| Sugar (g) | 0.8 | 0.5 | 0.2 | 0.0 | 67.7 | 1.5 | 0.0 | 95.2 | 11.9 | 0.4 | 28.9 | 42.9 | 250 | 17 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.4 | 0.6 | 0.5 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 2 | 0 |
| Threonine (g) | 0.3 | 0.4 | 0.2 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.7 | 0.2 | 0.1 | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.3 | 0.9 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 11.6 | 0.2 | 0.2 | 0.1 | 14 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 2.3 | 0.2 | n/a | n/a | 12.2 | 0.2 | n/a | 12.0 | 0.0 | 0.0 | 0.0 | 27 | 2 |
| Total Fat (g) | 5.3 | 3.0 | 0.6 | 0.0 | 33.3 | 38.1 | 109.0 | 0.1 | 65.0 | 2.6 | 0.8 | 0.3 | 258 | 17 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.3 | 0.2 | 0.0 | n/a | 0.2 | 0.0 | n/a | 1.1 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.6 | 0.7 | 0.3 | 0.0 | n/a | 0.4 | 0.0 | n/a | 1.0 | 0.3 | 0.1 | 0.1 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 10.8 | 0.0 | 0.0 | 94.4 | 11.7 | 0.0 | 0.0 | 0.0 | 0.0 | 151.0 | 0.0 | 268 | 18 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 7.1 | 0.0 | 8 | 1 |
| Vitamin B-12 (mcg) | 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 |
| Vitamin B-6 (mg) | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.7 | 0.0 | 0.9 | 0.1 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 20.5 | 1.7 | 23 | 2 |
| Vitamin D (IU) | 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 |
| Water (g) | 8.8 | 12.9 | 7.5 | 0.0 | 1.6 | 2.4 | 0.0 | 51.0 | 2.3 | 4.4 | 176.8 | 11.2 | 279 | 19 |
| Zinc (mg) | 2.9 | 3.1 | 0.4 | 0.0 | n/a | 1.8 | 0.0 | 2.3 | 3.8 | 1.5 | 0.4 | 0.2 | 16 | 1 |
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