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 1/2 cups (203g) oatmeal |
2 cups (56g) Rice Krispies |
1 cup (31g) Special K cereal |
1 cup (140g) sunflower seeds |
1 cup (145g) raisins |
1/2 cup (43g) coconut |
1/4 cup (57g) butter |
1 tablespoon (20g) molasses |
1/2 cup (171g) light corn syrup |
1/4 cup (85g) honey |
1/2 cup (129g) peanut butter |
2 cups (336g) dark chocolate chips |
Total | 1 serving | |
| Alanine (g) | 1.1 | 0.2 | n/a | 1.6 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.7 | 5 | 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 |
| Arginine (g) | 1.7 | 0.2 | n/a | 3.4 | 0.6 | 0.5 | 0.0 | n/a | n/a | 0.0 | 3.5 | 0.8 | 11 | 1 |
| Ash (g) | 3.6 | 1.6 | 0.9 | 4.2 | 2.7 | 0.8 | 1.2 | 0.7 | 0.3 | 0.2 | 4.1 | 4.0 | 24 | 2 |
| Aspartic acid (g) | 2.5 | 0.5 | n/a | 3.4 | 0.2 | 0.3 | 0.0 | n/a | n/a | 0.0 | 3.9 | 1.4 | 12 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 208.3 | 208 | 13 |
| Calcium (mg) | 105.3 | 3.9 | 7.8 | 109.2 | 72.5 | 11.1 | 13.6 | 41.0 | 22.2 | 5.1 | 55.5 | 107.5 | 555 | 35 |
| Calories | 767.5 | 216.7 | 117.5 | 817.6 | 433.6 | 281.2 | 406.9 | 58.0 | 482.5 | 257.6 | 758.5 | 1,612.8 | 6,210 | 388 |
| Calories (kj) | 3,211.7 | 906.6 | 491.7 | 3,423.0 | 1,815.4 | 1,176.2 | 1,701.9 | 242.6 | 2,015.3 | 1,078.0 | 3,176.0 | 6,746.9 | 25,985 | 1,624 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 137.1 | 47.7 | 22.9 | 28.0 | 114.8 | 10.1 | 0.0 | 14.9 | 130.9 | 69.8 | 25.2 | 214.7 | 816 | 51 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122 | 8 |
| Copper (mg) | 0.8 | 0.1 | 0.1 | 2.5 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 2.4 | 7 | 0 |
| Cystine (g) | 0.9 | 0.1 | n/a | 0.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | 2 | 0 |
| Dietary Fiber (g) | 20.5 | 0.4 | 2.6 | 12.0 | 5.4 | 6.9 | 0.0 | 0.0 | 0.0 | 0.2 | 7.7 | 19.8 | 76 | 5 |
| Folate (mcg) | 64.8 | 301.8 | 399.9 | 317.8 | 7.3 | 3.8 | 1.7 | 0.0 | 0.0 | 1.7 | 95.5 | 43.7 | 1,238 | 77 |
| Folate, DFE (mcg) | 64.8 | 511.3 | 675.8 | 317.8 | 7.3 | 3.8 | 1.7 | 0.0 | 0.0 | 1.7 | 95.5 | 43.7 | 1,723 | 108 |
| Folate, food (mcg) | 64.8 | 2.2 | 5.9 | 317.8 | 7.3 | 3.8 | 1.7 | 0.0 | 0.0 | 1.7 | 95.5 | 43.7 | 544 | 34 |
| Folic acid (mcg) | 0.0 | 299.6 | 394.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 694 | 43 |
| Fructose (g) | 0.0 | 0.3 | n/a | n/a | 43.0 | n/a | n/a | 2.6 | n/a | 34.7 | 0.0 | n/a | 81 | 5 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.6 | 0.0 | n/a | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.3 | n/a | n/a | 40.2 | n/a | n/a | 2.4 | n/a | 30.3 | 0.7 | n/a | 74 | 5 |
| Glutamic acid (g) | 5.7 | 0.7 | n/a | 7.8 | 0.2 | 0.7 | 0.1 | n/a | n/a | 0.0 | 6.5 | 2.1 | 24 | 1 |
| Glycine (g) | 1.3 | 0.2 | n/a | 2.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.8 | 0.6 | 6 | 0 |
| Histidine (g) | 0.6 | 0.1 | n/a | 0.9 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.2 | 3 | 0 |
| Iron (mg) | 8.6 | 19.3 | 8.7 | 7.4 | 2.7 | 1.4 | 0.0 | 0.9 | 0.0 | 0.4 | 2.4 | 10.5 | 62 | 4 |
| Isoleucine (g) | 1.0 | 0.2 | n/a | 1.6 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.8 | 0.6 | 4 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.0 | 0.3 | n/a | 2.3 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.9 | 8 | 0 |
| Lysine (g) | 1.3 | 0.1 | n/a | 1.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.7 | 5 | 0 |
| Magnesium (mg) | 279.5 | 14.6 | 19.2 | 455.0 | 46.4 | 38.3 | 1.1 | 48.4 | 1.7 | 1.7 | 198.7 | 386.4 | 1,491 | 93 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.2 | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 7.4 | 0.8 | 0.9 | 2.7 | 0.4 | 1.2 | 0.0 | 0.3 | 0.0 | 0.1 | 1.9 | 2.7 | 18 | 1 |
| Methionine (g) | 0.4 | 0.1 | n/a | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 4.0 | 0.2 | 0.1 | 25.9 | 0.1 | 1.2 | 11.9 | 0.0 | 0.0 | 0.0 | 31.2 | 33.5 | 108 | 7 |
| Niacin (mg) | 2.3 | 11.9 | 7.1 | 11.7 | 1.1 | 0.3 | 0.0 | 0.2 | 0.0 | 0.1 | 17.3 | 1.4 | 53 | 3 |
| Pantothenic acid (mg) | 2.3 | 0.3 | n/a | 1.6 | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | 1.4 | 0.4 | 7 | 0 |
| Phenylalanine (g) | 1.3 | 0.2 | n/a | 1.6 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.7 | 6 | 0 |
| Phosphorus (mg) | 830.3 | 70.6 | 67.9 | 924.0 | 146.5 | 87.8 | 13.6 | 6.2 | 0.0 | 3.4 | 461.8 | 443.5 | 3,055 | 191 |
| Phytosterols | n/a | n/a | n/a | 747.6 | n/a | n/a | n/a | n/a | n/a | n/a | 131.6 | n/a | 879 | 55 |
| Polyunsaturated Fat (g) | 4.7 | 0.2 | 0.2 | 32.4 | 0.1 | 0.3 | 1.7 | 0.0 | 0.0 | 0.0 | 18.3 | 3.2 | 61 | 4 |
| Potassium (mg) | 733.1 | 49.3 | 20.5 | 903.0 | 1,086.1 | 231.3 | 13.6 | 292.8 | 1.7 | 44.1 | 837.2 | 1,226.4 | 5,439 | 340 |
| Proline (g) | 0.9 | 0.2 | n/a | 1.7 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.1 | 1.8 | 0.6 | 6 | 0 |
| Protein (g) | 26.6 | 3.8 | 5.6 | 29.1 | 4.5 | 2.9 | 0.5 | 0.0 | 0.0 | 0.3 | 32.4 | 14.1 | 120 | 7 |
| Retinol (mcg) | 0.0 | 642.3 | 225.1 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,248 | 78 |
| Riboflavin (mg) | 0.3 | 1.2 | 0.6 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 3 | 0 |
| Saturated Fat (g) | 2.2 | 0.1 | 0.1 | 6.2 | 0.1 | 24.4 | 29.2 | 0.0 | 0.0 | 0.0 | 13.6 | 59.6 | 136 | 8 |
| Selenium (mcg) | 58.5 | 10.1 | 17.0 | 74.2 | 0.9 | 7.9 | 0.6 | 3.6 | 1.2 | 0.7 | 7.2 | 14.1 | 196 | 12 |
| Serine (g) | 1.4 | 0.2 | n/a | 1.5 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 1.9 | 0.6 | 6 | 0 |
| Sodium (mg) | 12.2 | 314.2 | 204.0 | 12.6 | 16.0 | 15.8 | 405.2 | 7.4 | 105.7 | 3.4 | 592.1 | 37.0 | 1,725 | 108 |
| Starch (g) | 117.3 | 40.4 | n/a | n/a | 3.9 | n/a | n/a | n/a | n/a | n/a | 6.2 | n/a | 168 | 10 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 2.0 | 4.7 | n/a | 3.5 | 0.7 | n/a | n/a | 5.9 | 0.0 | 0.8 | 11.2 | n/a | 29 | 2 |
| Sugar (g) | 2.0 | 5.3 | 4.0 | 3.7 | 85.8 | 3.1 | 0.0 | 11.1 | 45.6 | 69.6 | 11.9 | 183.1 | 425 | 27 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,633.0 | 1,633 | 102 |
| Thiamin (mg) | 0.9 | 1.0 | 0.5 | 2.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 5 | 0 |
| Threonine (g) | 0.8 | 0.1 | n/a | 1.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.6 | 4 | 0 |
| Tocopherol, alpha (mg) | 0.9 | 0.1 | 4.7 | 49.2 | 0.2 | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 11.6 | 0.9 | 69 | 4 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | n/a | 1.7 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 2 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 12.0 | n/a | 13 | 1 |
| Total Fat (g) | 13.2 | 0.5 | 0.6 | 72.0 | 0.7 | 27.5 | 46.0 | 0.0 | 0.3 | 0.0 | 65.0 | 100.8 | 327 | 20 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.4 | 0.1 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.8 | 0.1 | n/a | 0.9 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.1 | 0.5 | 4 | 0 |
| Valine (g) | 1.4 | 0.2 | n/a | 1.8 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 1.0 | 0.9 | 6 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2,139.2 | 749.9 | 70.0 | 0.0 | 0.0 | 1,418.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4,377 | 274 |
| Vitamin A, RAE (mcg) | 0.0 | 642.3 | 225.1 | 4.2 | 0.0 | 0.0 | 388.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,260 | 79 |
| Vitamin B-12 (mcg) | 0.0 | 5.3 | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Vitamin B-6 (mg) | 0.2 | 1.7 | 2.0 | 1.9 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | 7 | 0 |
| Vitamin C (mg) | 0.0 | 26.3 | 21.0 | 2.0 | 3.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 54 | 3 |
| Vitamin D (IU) | 0.0 | 69.4 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 103 | 6 |
| Water (g) | 22.0 | 2.3 | 0.9 | 6.6 | 22.4 | 1.3 | 9.0 | 4.4 | 38.9 | 14.5 | 2.3 | 2.4 | 127 | 8 |
| Zinc (mg) | 7.4 | 0.7 | 0.9 | 7.0 | 0.3 | 0.9 | 0.1 | 0.1 | 0.8 | 0.2 | 3.8 | 5.4 | 27 | 2 |
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