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.
|
1/2 cup (56g) ground flax seeds |
1/2 cup (58g) wheat germ |
1 cup (58g) wheat bran |
6 cups (486g) old fashioned oats |
1 cup (184g) barley |
1 cup (0g) rye flakes |
1/2 cup (43g) unsweetened flaked coconut |
1/2 cup (73g) raisins |
1/2 cup (50g) dried cranberries |
1/4 cup (16g) unsalted pumpkin seeds |
1 cup (140g) sunflower seeds |
1/4 cup (35g) almonds |
1/4 cup (20g) ground walnuts |
1/2 cup (72g) sesame seeds |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.8 | 0.4 | 2.7 | 0.9 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 1.6 | 0.3 | 0.1 | 0.7 | 9 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.1 | 1.1 | 0.6 | 4.1 | 1.2 | n/a | 0.5 | 0.3 | 0.0 | 0.5 | 3.4 | 0.8 | 0.5 | 1.9 | 16 | 1 |
| Ash (g) | 2.1 | 2.4 | 3.4 | 8.6 | 4.2 | n/a | 0.8 | 1.3 | 0.1 | 0.6 | 4.2 | 1.1 | 0.4 | 3.2 | 32 | 1 |
| Aspartic acid (g) | 1.1 | 1.2 | 0.7 | 5.9 | 1.4 | n/a | 0.3 | 0.1 | 0.1 | 0.3 | 3.4 | 0.9 | 0.4 | 1.2 | 17 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40.7 | 12.8 | n/a | 54 | 2 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 142.8 | 22.4 | 42.3 | 252.7 | 60.7 | n/a | 11.1 | 36.3 | 4.0 | 8.8 | 109.2 | 92.1 | 19.6 | 702.0 | 1,504 | 50 |
| Calories | 299.0 | 207.0 | 125.3 | 1,841.9 | 651.4 | n/a | 281.2 | 216.8 | 23.0 | 71.4 | 817.6 | 205.3 | 130.8 | 412.6 | 5,283 | 176 |
| Calories (kj) | 1,251.0 | 866.0 | 524.3 | 7,708.0 | 2,725.0 | n/a | 1,176.2 | 907.7 | 97.0 | 298.6 | 3,423.0 | 859.1 | 547.6 | 1,725.8 | 22,109 | 737 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 1.4 | n/a | 3 | 0 |
| Carbohydrates (g) | 16.2 | 29.8 | 37.4 | 329.0 | 135.2 | n/a | 10.1 | 57.4 | 6.1 | 8.6 | 28.0 | 7.3 | 2.7 | 16.9 | 685 | 23 |
| Cholesterol (mg) | 0.0 | 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 | 0 | 0 |
| Copper (mg) | 0.7 | 0.5 | 0.6 | 1.9 | 0.9 | n/a | 0.3 | 0.2 | 0.0 | 0.1 | 2.5 | 0.4 | 0.3 | 2.9 | 11 | 0 |
| Cystine (g) | 0.2 | 0.3 | 0.2 | 2.2 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.3 | 5 | 0 |
| Dietary Fiber (g) | 15.3 | 7.6 | 24.8 | 49.1 | 31.8 | n/a | 6.9 | 2.7 | 2.3 | 2.9 | 12.0 | 3.8 | 1.3 | 8.5 | 169 | 6 |
| Folate (mcg) | 48.7 | 161.6 | 45.8 | 155.5 | 35.0 | n/a | 3.8 | 3.6 | 0.5 | 1.4 | 317.8 | 18.3 | 19.6 | 69.8 | 882 | 29 |
| Folate, DFE (mcg) | 48.7 | 161.6 | 45.8 | 155.5 | 35.0 | n/a | 3.8 | 3.6 | 0.5 | 1.4 | 317.8 | 18.3 | 19.6 | 69.8 | 882 | 29 |
| Folate, food (mcg) | 48.7 | 161.6 | 45.8 | 155.5 | 35.0 | n/a | 3.8 | 3.6 | 0.5 | 1.4 | 317.8 | 18.3 | 19.6 | 69.8 | 882 | 29 |
| Folic acid (mcg) | 0.0 | 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 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 21.5 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 22 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 20.1 | 1.6 | n/a | n/a | 0.0 | 0.0 | n/a | 22 | 1 |
| Glutamic acid (g) | 2.3 | 2.3 | 1.7 | 13.8 | 6.0 | n/a | 0.7 | 0.1 | 0.1 | 0.5 | 7.8 | 1.8 | 0.6 | 2.8 | 40 | 1 |
| Glycine (g) | 0.7 | 0.8 | 0.5 | 3.1 | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 2.0 | 0.5 | 0.2 | 0.9 | 10 | 0 |
| Histidine (g) | 0.3 | 0.4 | 0.2 | 1.3 | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.9 | 0.2 | 0.1 | 0.4 | 4 | 0 |
| Hydroxyproline (g) | 0.1 | n/a | 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 |
| Iron (mg) | 3.2 | 3.6 | 6.1 | 20.7 | 6.6 | n/a | 1.4 | 1.4 | 0.1 | 0.5 | 7.4 | 1.3 | 0.6 | 10.5 | 63 | 2 |
| Isoleucine (g) | 0.5 | 0.5 | 0.3 | 2.4 | 0.8 | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 1.6 | 0.2 | 0.1 | 0.5 | 7 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.7 | 0.9 | 0.5 | 4.8 | 1.6 | n/a | 0.2 | 0.1 | 0.0 | 0.3 | 2.3 | 0.5 | 0.2 | 1.0 | 13 | 0 |
| Lysine (g) | 0.5 | 0.8 | 0.3 | 3.1 | 0.9 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 1.3 | 0.2 | 0.1 | 0.4 | 8 | 0 |
| Magnesium (mg) | 219.5 | 137.4 | 354.4 | 670.7 | 244.7 | n/a | 38.3 | 23.2 | 3.0 | 41.9 | 455.0 | 96.9 | 31.6 | 252.7 | 2,569 | 86 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | 7.6 | 6.7 | 17.6 | 3.6 | n/a | 1.2 | 0.2 | 0.2 | 0.1 | 2.7 | 0.8 | 0.7 | 1.8 | 45 | 1 |
| Methionine (g) | 0.2 | 0.3 | 0.1 | 1.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.4 | 3 | 0 |
| Monounsaturated Fat (g) | 4.2 | 0.8 | 0.4 | 9.6 | 0.5 | n/a | 1.2 | 0.0 | 0.0 | 1.0 | 25.9 | 11.2 | 1.8 | 13.5 | 70 | 2 |
| Niacin (mg) | 1.7 | 3.9 | 7.9 | 5.5 | 8.5 | n/a | 0.3 | 0.6 | 0.1 | 0.0 | 11.7 | 1.2 | 0.2 | 3.3 | 45 | 1 |
| Pantothenic acid (mg) | 0.6 | 1.3 | 1.3 | 5.4 | 0.5 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 1.6 | 0.1 | 0.1 | 0.0 | 11 | 0 |
| Phenylalanine (g) | 0.5 | 0.5 | 0.3 | 3.2 | 1.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 1.6 | 0.4 | 0.1 | 0.7 | 9 | 0 |
| Phosphorus (mg) | 359.5 | 484.2 | 587.5 | 1,992.6 | 485.8 | n/a | 87.8 | 73.2 | 6.5 | 14.7 | 924.0 | 162.2 | 69.2 | 452.9 | 5,700 | 190 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 747.6 | 43.8 | 14.4 | 514.1 | 1,320 | 44 |
| Polyunsaturated Fat (g) | 16.1 | 3.5 | 1.3 | 11.2 | 2.0 | n/a | 0.3 | 0.0 | 0.0 | 1.4 | 32.4 | 4.5 | 9.4 | 15.7 | 98 | 3 |
| Potassium (mg) | 455.3 | 512.9 | 685.6 | 1,759.3 | 831.7 | n/a | 231.3 | 543.0 | 42.5 | 147.0 | 903.0 | 245.6 | 88.2 | 337.0 | 6,782 | 226 |
| Proline (g) | 0.5 | 0.7 | 0.5 | 2.2 | 2.7 | n/a | 0.1 | 0.2 | 0.0 | 0.1 | 1.7 | 0.3 | 0.1 | 0.6 | 10 | 0 |
| Protein (g) | 10.2 | 13.3 | 9.0 | 63.9 | 23.0 | n/a | 2.9 | 2.2 | 0.2 | 3.0 | 29.1 | 7.3 | 3.0 | 12.8 | 180 | 6 |
| Retinol (mcg) | 0.0 | 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 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.3 | 0.3 | 0.8 | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 0.2 | 3 | 0 |
| Saturated Fat (g) | 2.1 | 1.0 | 0.4 | 5.4 | 0.9 | n/a | 24.4 | 0.0 | 0.0 | 0.6 | 6.2 | 1.4 | 1.2 | 5.0 | 49 | 2 |
| Selenium (mcg) | 14.2 | 45.5 | 45.0 | 140.5 | 69.4 | n/a | 7.9 | 0.4 | 0.1 | n/a | 74.2 | 0.8 | 1.0 | 24.8 | 424 | 14 |
| Serine (g) | 0.5 | 0.6 | 0.4 | 3.4 | 1.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 1.5 | 0.3 | 0.2 | 0.7 | 9 | 0 |
| Sodium (mg) | 16.8 | 6.9 | 1.2 | 29.2 | 22.1 | n/a | 15.8 | 8.0 | 1.0 | 2.9 | 12.6 | 117.0 | 0.4 | 7.9 | 242 | 8 |
| Starch | n/a | n/a | n/a | 281.5 | n/a | n/a | n/a | 2.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 284 | 9 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 0.2 | n/a | 2 | 0 |
| Sucrose (g) | 0.6 | n/a | n/a | 4.8 | n/a | n/a | n/a | 0.3 | 0.1 | n/a | 3.5 | 1.6 | 0.5 | n/a | 11 | 0 |
| Sugar (g) | 0.9 | n/a | 0.2 | 4.8 | 1.5 | n/a | 3.1 | 42.9 | 2.0 | n/a | 3.7 | 1.7 | 0.5 | 0.2 | 62 | 2 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 1.1 | 0.3 | 2.2 | 1.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 2.1 | 0.0 | 0.1 | 0.6 | 9 | 0 |
| Threonine (g) | 0.4 | 0.6 | 0.3 | 1.9 | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 1.3 | 0.2 | 0.1 | 0.5 | 6 | 0 |
| Tocopherol, alpha (mg) | 0.2 | n/a | 0.9 | 2.0 | 1.0 | n/a | 0.2 | 0.1 | 0.6 | n/a | 49.2 | 8.2 | 0.1 | 0.2 | 63 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1.7 | 0.1 | 0.0 | n/a | 2 | 0 |
| Tocopherol, delta (mg) | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 11.2 | n/a | n/a | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.2 | 4.2 | n/a | 17 | 1 |
| Total Fat (g) | 23.6 | 5.6 | 2.5 | 31.7 | 4.2 | n/a | 27.5 | 0.3 | 0.1 | 3.1 | 72.0 | 18.0 | 13.0 | 35.8 | 237 | 8 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.2 | 0.2 | 0.9 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.3 | 3 | 0 |
| Tyrosine (g) | 0.3 | 0.4 | 0.3 | 1.9 | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.9 | 0.2 | 0.1 | 0.5 | 5 | 0 |
| Valine (g) | 0.6 | 0.7 | 0.4 | 3.3 | 1.1 | n/a | 0.2 | 0.1 | 0.0 | 0.2 | 1.8 | 0.3 | 0.2 | 0.7 | 10 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 5.2 | 0.0 | 40.5 | n/a | 0.0 | 0.0 | 30.0 | 9.9 | 70.0 | 0.3 | 4.0 | 6.5 | 166 | 6 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | 0.0 | 1.5 | 0.5 | 4.2 | 0.0 | 0.2 | 0.0 | 8 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 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 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.7 | 0.8 | 0.5 | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | 0.0 | 0.1 | 0.6 | 6 | 0 |
| Vitamin C (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 1.7 | 6.7 | 0.0 | 2.0 | 0.0 | 0.3 | 0.0 | 12 | 0 |
| Vitamin D (IU) | 0.0 | 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 | 0 | 0 |
| Water (g) | 3.9 | 6.4 | 5.7 | 52.7 | 17.4 | n/a | 1.3 | 11.2 | 43.6 | 0.7 | 6.6 | 0.9 | 0.8 | 3.4 | 155 | 5 |
| Zinc (mg) | 2.4 | 7.1 | 4.2 | 17.7 | 5.1 | n/a | 0.9 | 0.2 | 0.1 | 1.6 | 7.0 | 1.1 | 0.6 | 5.6 | 54 | 2 |
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