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) quick-cooking oats |
2 cups (77g) wheat flakes cereal |
1/4 cup (29g) wheat germ |
1 cup (117g) walnuts |
1 cup (109g) pecans |
1 cup (140g) sunflower seeds |
1 cup (145g) raisins |
1 cup (93g) sweetened flaked coconut |
1/4 cup (57g) butter |
1/2 cup (170g) honey |
1 teaspoon (4g) vanilla extract |
Total | 1 serving | |
| Alanine (g) | 0.9 | n/a | 0.4 | 0.8 | 0.4 | 1.6 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1 | 0 |
| Arginine (g) | 1.4 | n/a | 0.5 | 2.7 | 1.3 | 3.4 | 0.6 | 0.4 | 0.0 | 0.0 | n/a | 10 | 1 |
| Ash (g) | 2.9 | 4.6 | 1.2 | 2.1 | 1.6 | 4.2 | 2.7 | 1.3 | 1.2 | 0.3 | 0.0 | 22 | 1 |
| Aspartic acid (g) | 2.0 | n/a | 0.6 | 2.1 | 1.0 | 3.4 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 10 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 74.9 | 97.0 | n/a | n/a | n/a | 2.3 | n/a | n/a | 174 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 84.2 | 40.2 | 11.2 | 114.7 | 76.3 | 109.2 | 72.5 | 14.0 | 13.6 | 10.2 | 0.5 | 547 | 30 |
| Calories | 614.0 | 245.9 | 103.5 | 765.2 | 753.2 | 817.6 | 433.6 | 465.9 | 406.9 | 515.3 | 12.1 | 5,133 | 285 |
| Calories (kj) | 2,569.3 | 1,029.3 | 433.0 | 3,203.5 | 3,149.0 | 3,423.0 | 1,815.4 | 1,949.3 | 1,701.9 | 2,156.0 | 50.6 | 21,480 | 1,193 |
| Campesterol | n/a | n/a | n/a | 8.2 | 5.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 14 | 1 |
| Carbohydrates (g) | 109.7 | 61.1 | 14.9 | 16.0 | 15.1 | 28.0 | 114.8 | 44.3 | 0.0 | 139.7 | 0.5 | 544 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.0 | 0.0 | 0.0 | 122 | 7 |
| Copper (mg) | 0.6 | 0.4 | 0.2 | 1.9 | 1.3 | 2.5 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 8 | 0 |
| Cystine (g) | 0.7 | n/a | 0.1 | 0.2 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 16.4 | 13.5 | 3.8 | 7.8 | 10.5 | 12.0 | 5.4 | 4.2 | 0.0 | 0.3 | 0.0 | 74 | 4 |
| Folate (mcg) | 51.8 | 1,066.4 | 80.8 | 114.7 | 24.0 | 317.8 | 7.3 | 7.4 | 1.7 | 3.4 | 0.0 | 1,675 | 93 |
| Folate, DFE (mcg) | 51.8 | 1,802.6 | 80.8 | 114.7 | 24.0 | 317.8 | 7.3 | 7.4 | 1.7 | 3.4 | 0.0 | 2,411 | 134 |
| Folate, food (mcg) | 51.8 | 14.7 | 80.8 | 114.7 | 24.0 | 317.8 | 7.3 | 7.4 | 1.7 | 3.4 | 0.0 | 624 | 35 |
| Folic acid (mcg) | 0.0 | 1,051.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,052 | 58 |
| Fructose (g) | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 43.0 | n/a | n/a | 69.4 | n/a | 113 | 6 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 5.3 | n/a | 5 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 40.2 | n/a | n/a | 60.6 | n/a | 101 | 6 |
| Glutamic acid (g) | 4.6 | n/a | 1.1 | 3.3 | 2.0 | 7.8 | 0.2 | 0.6 | 0.1 | 0.0 | n/a | 20 | 1 |
| Glycine (g) | 1.0 | n/a | 0.4 | 1.0 | 0.5 | 2.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 5 | 0 |
| Histidine (g) | 0.4 | n/a | 0.2 | 0.5 | 0.3 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Iron (mg) | 6.9 | 47.9 | 1.8 | 3.4 | 2.8 | 7.4 | 2.7 | 1.8 | 0.0 | 0.7 | 0.0 | 75 | 4 |
| Isoleucine (g) | 0.8 | n/a | 0.2 | 0.7 | 0.4 | 1.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 4 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.6 | n/a | 0.5 | 1.4 | 0.7 | 2.3 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 7 | 0 |
| Lysine (g) | 1.0 | n/a | 0.4 | 0.5 | 0.3 | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 4 | 0 |
| Magnesium (mg) | 223.6 | 147.7 | 68.7 | 184.9 | 131.9 | 455.0 | 46.4 | 46.5 | 1.1 | 3.4 | 0.5 | 1,310 | 73 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2.4 | n/a | 2 | 0 |
| Manganese (mg) | 5.9 | n/a | 3.8 | 4.0 | 4.9 | 2.7 | 0.4 | 2.3 | 0.0 | 0.1 | 0.0 | 24 | 1 |
| Methionine (g) | 0.3 | n/a | 0.1 | 0.3 | 0.2 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 3.2 | 0.4 | 0.4 | 10.5 | 44.5 | 25.9 | 0.1 | 1.4 | 11.9 | 0.0 | 0.0 | 98 | 5 |
| Niacin (mg) | 1.8 | 53.4 | 2.0 | 1.3 | 1.3 | 11.7 | 1.1 | 0.4 | 0.0 | 0.2 | 0.0 | 73 | 4 |
| Pantothenic acid (mg) | 1.8 | 26.7 | 0.6 | 0.7 | 0.9 | 1.6 | 0.1 | 0.7 | 0.1 | 0.1 | 0.0 | 33 | 2 |
| Phenylalanine (g) | 1.1 | n/a | 0.3 | 0.8 | 0.5 | 1.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 5 | 0 |
| Phosphorus (mg) | 664.2 | 370.4 | 242.1 | 404.8 | 301.9 | 924.0 | 146.5 | 99.5 | 13.6 | 6.8 | 0.3 | 3,174 | 176 |
| Phytosterols | n/a | n/a | n/a | 84.2 | 111.2 | 747.6 | n/a | n/a | n/a | n/a | n/a | 943 | 52 |
| Polyunsaturated Fat (g) | 3.7 | 0.9 | 1.7 | 55.2 | 23.6 | 32.4 | 0.1 | 0.4 | 1.7 | 0.0 | 0.0 | 120 | 7 |
| Potassium (mg) | 586.4 | 456.3 | 256.5 | 516.0 | 446.9 | 903.0 | 1,086.1 | 313.4 | 13.6 | 88.1 | 6.2 | 4,672 | 260 |
| Proline (g) | 0.7 | n/a | 0.4 | 0.8 | 0.4 | 1.7 | 0.4 | 0.1 | 0.0 | 0.2 | n/a | 5 | 0 |
| Protein (g) | 21.3 | 7.7 | 6.7 | 17.8 | 10.0 | 29.1 | 4.5 | 2.7 | 0.5 | 0.5 | 0.0 | 101 | 6 |
| Retinol (mcg) | 0.0 | 599.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | 0.0 | 980 | 54 |
| Riboflavin (mg) | 0.3 | 4.6 | 0.1 | 0.2 | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 0 |
| Saturated Fat (g) | 1.8 | 0.3 | 0.5 | 7.2 | 6.7 | 6.2 | 0.1 | 29.3 | 29.2 | 0.0 | 0.0 | 81 | 5 |
| Selenium (mcg) | 46.8 | 8.1 | 22.8 | 5.7 | 4.1 | 74.2 | 0.9 | 15.5 | 0.6 | 1.4 | 0.0 | 180 | 10 |
| Serine (g) | 1.1 | n/a | 0.3 | 1.1 | 0.5 | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 5 | 0 |
| Sodium (mg) | 9.7 | 556.8 | 3.5 | 2.3 | 0.0 | 12.6 | 16.0 | 243.7 | 405.2 | 6.8 | 0.4 | 1,257 | 70 |
| Starch (g) | 93.8 | n/a | n/a | 0.1 | 0.5 | n/a | 3.9 | n/a | n/a | n/a | n/a | 98 | 5 |
| Stigmasterol | n/a | n/a | n/a | 1.2 | 3.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Sucrose (g) | 1.6 | n/a | n/a | 2.8 | 4.3 | 3.5 | 0.7 | n/a | n/a | 1.5 | n/a | 14 | 1 |
| Sugar (g) | 1.6 | 13.1 | n/a | 3.1 | 4.3 | 3.7 | 85.8 | 40.1 | 0.0 | 139.2 | 0.5 | 292 | 16 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 4.0 | 0.5 | 0.4 | 0.7 | 2.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 0 |
| Threonine (g) | 0.6 | n/a | 0.3 | 0.7 | 0.3 | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.7 | 35.8 | n/a | 0.8 | 1.5 | 49.2 | 0.2 | 0.4 | 1.3 | 0.0 | 0.0 | 90 | 5 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.2 | 0.4 | 1.7 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 2.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | n/a | 24.4 | 26.6 | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | 52 | 3 |
| Total Fat (g) | 10.6 | 1.5 | 2.8 | 76.3 | 78.4 | 72.0 | 0.7 | 33.0 | 46.0 | 0.0 | 0.0 | 321 | 18 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.9 | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.1 | 0.2 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | n/a | 0.2 | 0.5 | 0.2 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Valine (g) | 1.1 | n/a | 0.3 | 0.9 | 0.4 | 1.8 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 5 | 0 |
| Vitamin A, IU (IU) | 0.0 | 1,999.8 | 0.0 | 23.4 | 61.0 | 70.0 | 0.0 | 0.0 | 1,418.2 | 0.0 | 0.0 | 3,572 | 198 |
| Vitamin A, RAE (mcg) | 0.0 | 600.9 | 0.0 | 1.2 | 3.3 | 4.2 | 0.0 | 0.0 | 388.2 | 0.0 | 0.0 | 998 | 55 |
| Vitamin B-12 (mcg) | 0.0 | 16.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 16 | 1 |
| Vitamin B-6 (mg) | 0.2 | 5.4 | 0.4 | 0.6 | 0.2 | 1.9 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Vitamin C (mg) | 0.0 | 160.1 | 0.0 | 1.5 | 1.2 | 2.0 | 3.3 | 0.7 | 0.0 | 0.8 | 0.0 | 170 | 9 |
| Vitamin D (IU) | 0.0 | 106.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 141 | 8 |
| Water (g) | 17.6 | 2.3 | 3.2 | 4.8 | 3.8 | 6.6 | 22.4 | 11.7 | 9.0 | 29.0 | 2.2 | 113 | 6 |
| Zinc (mg) | 5.9 | 40.2 | 3.5 | 3.6 | 4.9 | 7.0 | 0.3 | 1.7 | 0.1 | 0.4 | 0.0 | 68 | 4 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.