Nutritional Facts: Nutty Pumpkin Oaties

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 (117g)
walnuts
1/3 cup (76g)
butter
3/4 cup (165g)
brown sugar
1/2 cup (100g)
granulated sugar
1 1/2 cups (368g)
canned pumpkin
2 teaspoons (8g)
vanilla
1 large (50g)
eggs
1 cup (156g)
oats
1 cup (100g)
dried cranberries
2 teaspoons (5g)
ground flax seeds
1 cup (125g)
white flour
1/2 cup (60g)
whole wheat flour
2 teaspoons (9g)
baking powder
1/2 teaspoon (2g)
baking soda
1/2 teaspoon (3g)
salt
1 tablespoon (8g)
cinnamon
1 teaspoon (2g)
nutmeg
1 teaspoon (2g)
ginger
1/2 teaspoon (1g)
allspice
1/2 teaspoon (1g)
cloves
Total 1 serving
Alanine (g) 0.8 0.0 n/a n/a 0.1 n/a 0.4 1.4 0.0 0.0 0.4 0.3 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 4 4
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 2.9 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 0.0 3 3
Arginine (g) 2.7 0.0 n/a n/a 0.2 n/a 0.4 1.9 0.1 0.1 0.5 0.4 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 6 6
Ash (g) 2.1 1.6 0.7 0.0 2.1 0.0 0.5 2.7 0.2 0.2 0.6 0.9 6.6 0.8 3.0 0.3 0.1 0.1 0.0 0.1 23 23
Aspartic acid (g) 2.1 0.0 n/a n/a 0.4 n/a 0.7 2.3 0.2 0.1 0.5 0.4 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 7 7
Beta-sitosterol (mg) 74.9 3.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 78 78
Caffeine (mg) 0.0 0.0 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 0.0 0.0 0.0 0 0
Calcium (mg) 114.7 18.1 137.0 1.0 95.6 0.9 28.0 84.2 8.0 12.8 18.8 20.4 677.5 0.0 0.7 78.2 4.3 2.1 6.6 7.1 1,316 1,316
Calories 765.2 542.0 627.0 387.0 125.0 24.2 71.5 606.8 46.0 26.7 455.0 204.0 4.7 0.0 0.0 19.3 12.3 6.0 2.6 3.6 3,929 3,929
Calories (kj) 3,203.5 2,267.0 2,623.5 1,618.0 521.9 101.2 299.5 2,539.7 194.0 111.7 1,903.8 854.4 19.6 0.0 0.0 80.7 51.5 25.3 11.0 14.9 16,441 16,441
Campesterol (mg) 8.2 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 n/a n/a n/a n/a n/a n/a 8 8
Carbohydrates (g) 16.0 0.0 161.8 100.0 29.7 1.1 0.4 103.4 12.2 1.4 95.4 43.2 2.2 0.0 0.0 6.3 1.2 1.3 0.7 0.7 577 577
Cholesterol (mg) 0.0 162.5 0.0 0.0 0.0 0.0 186.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 349 349
Copper (mg) 1.9 0.0 0.1 0.0 0.4 0.0 0.0 1.0 0.1 0.1 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4 4
Cystine (g) 0.2 0.0 n/a n/a 0.0 n/a 0.1 0.6 0.0 0.0 0.3 0.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 1 1
Dietary Fiber (g) 7.8 0.0 0.0 0.0 10.7 0.0 0.0 16.5 4.6 1.4 3.4 6.4 0.0 0.0 0.0 4.1 0.5 0.3 0.2 0.4 56 56
Folate (mcg) 114.7 2.3 1.7 0.0 44.1 0.0 23.5 87.4 1.0 4.4 228.8 26.4 0.0 0.0 0.0 0.5 1.8 0.2 0.4 1.0 538 538
Folate, DFE (mcg) 114.7 2.3 1.7 0.0 44.1 0.0 23.5 87.4 1.0 4.4 363.8 26.4 0.0 0.0 0.0 0.5 1.8 0.2 0.4 1.0 673 673
Folate, food (mcg) 114.7 2.3 1.7 0.0 44.1 0.0 23.5 87.4 1.0 4.4 36.3 26.4 0.0 0.0 0.0 0.5 1.8 0.2 0.4 1.0 345 345
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 192.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 193 193
Fructose (g) 0.1 n/a 1.8 0.0 n/a n/a 0.0 n/a 0.6 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a 0.0 3 3
Galactose n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) (g) 0.1 n/a 2.2 0.0 n/a n/a 0.2 n/a 3.3 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a 0.0 6 6
Glutamic acid (g) 3.3 0.1 n/a n/a 0.7 n/a 0.8 5.8 0.1 0.2 4.3 2.6 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 18 18
Glycine (g) 1.0 0.0 n/a n/a 0.1 n/a 0.2 1.3 0.0 0.1 0.5 0.3 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 4 4
Histidine (g) 0.5 0.0 n/a n/a 0.1 n/a 0.2 0.6 0.0 0.0 0.3 0.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 2 2
Hydroxyproline n/a n/a n/a 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 n/a 0.0 n/a n/a 0 0
Iron (mg) 3.4 0.0 1.2 0.1 5.1 0.0 0.9 7.4 0.3 0.3 5.8 2.2 1.0 0.0 0.0 0.6 0.1 0.4 0.1 0.1 29 29
Isoleucine (g) 0.7 0.0 n/a n/a 0.1 n/a 0.3 1.1 0.0 0.0 0.4 0.3 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 3 3
Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Leucine (g) 1.4 0.1 n/a n/a 0.2 n/a 0.5 2.0 0.1 0.1 0.9 0.5 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 6 6
Lysine (g) 0.5 0.1 n/a n/a 0.2 n/a 0.5 1.1 0.0 0.0 0.3 0.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 3 3
Magnesium (mg) 184.9 1.5 14.9 0.0 84.5 1.0 6.0 276.1 6.0 19.6 27.5 82.2 3.6 0.0 0.0 4.7 4.3 3.9 1.4 2.9 725 725
Maltose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Manganese (mg) 4.0 0.0 0.1 0.0 0.5 0.0 0.0 7.7 0.4 0.1 0.9 2.4 0.0 0.0 0.0 1.4 0.1 0.6 0.0 0.3 19 19
Methionine (g) 0.3 0.0 n/a n/a 0.0 n/a 0.2 0.5 0.0 0.0 0.2 0.1 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 1 1
Monounsaturated Fat (g) 10.5 15.9 0.0 0.0 0.1 0.0 1.8 3.4 0.0 0.4 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 33 33
Niacin (mg) 1.3 0.0 0.2 0.0 1.3 0.0 0.0 1.5 0.1 0.2 7.4 3.0 0.0 0.0 0.0 0.1 0.0 0.2 0.0 0.0 15 15
Pantothenic acid (mg) 0.7 0.1 0.2 0.0 1.5 0.0 0.8 2.1 0.3 0.0 0.5 0.4 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 7 7
Phenylalanine (g) 0.8 0.0 n/a n/a 0.1 n/a 0.3 1.4 0.0 0.0 0.7 0.4 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 4 4
Phosphorus (mg) 404.8 18.1 6.6 0.0 128.6 0.5 99.0 815.9 13.0 32.1 135.0 214.2 912.5 0.0 0.0 5.0 5.0 3.0 1.1 1.2 2,796 2,796
Phytosterols (mg) 84.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 2.0 1.5 1.5 0.6 2.8 93 93
Polyunsaturated Fat (g) 55.2 2.3 0.0 0.0 0.1 0.0 1.0 4.0 0.1 1.4 0.5 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 65 65
Potassium (mg) 516.0 18.1 219.5 2.0 757.1 12.4 69.0 669.2 85.0 40.7 133.8 217.8 0.5 0.0 0.2 33.6 8.2 23.8 10.5 12.2 2,829 2,829
Proline (g) 0.8 0.1 n/a n/a 0.1 n/a 0.3 1.5 0.0 0.0 1.5 1.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 6 6
Protein (g) 17.8 0.6 0.2 0.0 4.0 0.0 6.3 26.3 0.4 0.9 12.9 7.9 0.0 0.0 0.0 0.3 0.1 0.2 0.1 0.1 78 78
Retinol (mcg) 0.0 507.2 0.0 0.0 0.0 0.0 80.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 587 587
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.2 0.0 0.2 0.2 0.0 0.0 0.6 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 2
Saturated Fat (g) 7.2 38.8 0.0 0.0 0.5 0.0 1.6 1.9 0.0 0.2 0.2 0.3 0.0 0.0 0.0 0.0 0.6 0.0 0.0 0.1 51 51
Selenium (mcg) 5.7 0.8 2.0 0.6 1.5 0.0 15.4 n/a 0.1 1.3 42.4 37.1 0.0 0.0 0.0 0.2 0.0 1.0 0.0 0.1 108 108
Serine (g) 1.1 0.0 n/a n/a 0.2 n/a 0.5 1.2 0.1 0.0 0.6 0.4 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 4 4
Sodium (mg) 2.3 539.7 46.2 1.0 885.7 0.8 71.0 3.1 2.0 1.5 2.5 1.2 726.2 629.3 1,162.7 0.8 0.4 0.5 0.8 2.7 4,080 4,080
Starch (g) 0.1 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 34.7 n/a n/a n/a n/a n/a n/a n/a n/a 35 35
Stigmasterol (mg) 1.2 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 n/a n/a n/a n/a n/a n/a 1 1
Sucrose (g) 2.8 n/a 156.0 99.8 n/a n/a 0.0 n/a 0.1 0.1 n/a 0.2 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 259 259
Sugar (g) 3.1 0.0 160.1 99.8 12.1 1.1 0.2 n/a 4.0 0.1 0.3 0.2 0.0 0.0 0.0 0.2 0.7 0.1 n/a 0.0 282 282
Theobromine (mg) 0.0 0.0 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 0.0 0.0 0.0 0 0
Thiamin (mg) 0.4 0.0 0.0 0.0 0.1 0.0 0.0 1.2 0.0 0.1 1.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 3
Threonine (g) 0.7 0.0 n/a n/a 0.1 n/a 0.3 0.9 0.0 0.0 0.4 0.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 3 3
Tocopherol, alpha (mg) 0.8 1.8 0.0 0.0 3.9 0.0 0.5 n/a 1.2 0.0 0.1 0.4 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.1 9 9
Tocopherol, beta (mg) 0.2 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.1 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 2.2 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 2 2
Tocopherol, gamma (mg) 24.4 0.0 n/a n/a n/a n/a 0.3 n/a 0.0 1.0 0.5 1.1 n/a n/a n/a 0.8 0.0 0.1 n/a n/a 28 28
Total Fat (g) 76.3 61.3 0.0 0.0 1.0 0.0 4.8 10.8 0.1 2.1 1.2 1.5 0.0 0.0 0.0 0.1 0.9 0.1 0.1 0.2 160 160
Trans-monoenoic Fat n/a 2.3 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 2 2
TransFatty acids n/a 2.5 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 2 2
Tryptophan (g) 0.2 0.0 n/a n/a 0.0 n/a 0.1 0.4 0.0 0.0 0.2 0.1 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 1 1
Tyrosine (g) 0.5 0.0 n/a n/a 0.2 n/a 0.2 0.9 0.0 0.0 0.4 0.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 2 2
Valine (g) 0.9 0.0 n/a n/a 0.1 n/a 0.4 1.5 0.0 0.1 0.5 0.3 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 4 4
Vitamin A, IU (IU) 23.4 1,889.0 0.0 0.0 57,194.0 0.0 270.0 0.0 60.0 0.0 0.0 5.4 0.0 0.0 0.0 23.0 2.4 0.5 5.4 5.9 59,479 59,479
Vitamin A, RAE (mcg) 1.2 517.0 0.0 0.0 2,859.2 0.0 80.0 0.0 3.0 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.1 0.0 0.3 0.3 3,462 3,462
Vitamin B-12 (mcg) 0.0 0.1 0.0 0.0 0.0 0.0 0.4 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 1 1
Vitamin B-6 (mg) 0.6 0.0 0.1 0.0 0.2 0.0 0.1 0.2 0.1 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 2
Vitamin C (mg) 1.5 0.0 0.0 0.0 15.4 0.0 0.0 0.0 13.3 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.0 0.4 0.9 32 32
Vitamin D (IU) 0.0 45.4 0.0 0.0 0.0 0.0 41.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 86 86
Water (g) 4.8 12.0 2.2 0.0 330.6 4.4 38.1 12.8 87.1 0.3 14.9 6.4 0.4 0.0 0.0 0.8 0.1 0.2 0.1 0.1 515 515
Zinc (mg) 3.6 0.1 0.0 0.0 0.6 0.0 0.6 6.2 0.1 0.2 0.9 1.6 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 14 14

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