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    Nutritional Facts: Healthy Living Granola

    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.

      5 cups (405g)
    old fashioned oats
    1/2 cup (69g)
    almonds
    1/2 cup (55g)
    pecans
    1/2 cup (110g)
    light brown sugar
    1/3 cup (43g)
    pepitas
    1/3 cup (47g)
    unsalted sunflower seeds
    1/2 cup (158g)
    pure maple syrup
    1/2 cup (119g)
    hot water
    1/4 cup (55g)
    coconut oil
    1/2 cup (50g)
    dried cranberries
    1/2 cup (73g)
    raisins
    Total 1 serving
    Alanine (g) 2.3 0.7 0.2 n/a 0.6 0.5 n/a n/a 0.0 0.0 0.1 4 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
    Arginine (g) 3.4 1.7 0.6 n/a 2.3 1.1 n/a n/a 0.0 0.0 0.3 10 0
    Ash (g) 7.2 2.2 0.8 0.5 2.1 1.4 0.7 0.1 0.0 0.1 1.3 16 1
    Aspartic acid (g) 4.9 1.9 0.5 n/a 1.3 1.1 n/a n/a 0.0 0.1 0.1 10 0
    Beta-sitosterol n/a 81.4 48.5 n/a n/a n/a n/a n/a n/a n/a n/a 130 6
    Caffeine (mg) 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) 210.6 184.2 38.2 91.3 19.8 36.4 160.7 3.6 0.0 4.0 36.3 785 39
    Calories 1,535.0 410.6 376.6 418.0 240.1 272.3 409.5 0.0 469.8 23.0 216.8 4,372 219
    Calories (kj) 6,423.3 1,718.1 1,574.5 1,749.0 1,004.8 1,139.9 1,713.6 0.0 1,965.8 97.0 907.7 18,294 915
    Campesterol n/a 2.8 2.7 n/a n/a n/a n/a n/a n/a n/a n/a 5 0
    Carbohydrates (g) 274.2 14.6 7.6 107.9 4.6 9.3 105.6 0.0 0.0 6.1 57.4 587 29
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 1.6 0.8 0.7 0.1 0.6 0.8 0.0 0.0 0.0 0.0 0.2 5 0
    Cystine (g) 1.8 0.2 0.1 n/a 0.1 0.2 n/a n/a 0.0 0.0 0.0 2 0
    Dietary Fiber (g) 40.9 7.5 5.2 0.0 2.6 4.0 0.0 0.0 0.0 2.3 2.7 65 3
    Folate (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
    Folate, DFE (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
    Folate, food (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 0.0 0.0 0.0 1.2 0.1 n/a 0.8 n/a n/a 0.3 21.5 24 1
    Galactose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
    Glucose (dextrose) (g) 0.0 0.0 0.0 1.5 0.1 n/a 2.5 n/a n/a 1.6 20.1 26 1
    Glutamic acid (g) 11.5 3.5 1.0 n/a 2.7 2.6 n/a n/a 0.0 0.1 0.1 21 1
    Glycine (g) 2.6 1.0 0.2 n/a 0.8 0.7 n/a n/a 0.0 0.0 0.1 5 0
    Histidine (g) 1.1 0.4 0.1 n/a 0.3 0.3 n/a n/a 0.0 0.0 0.1 2 0
    Iron (mg) 17.2 2.6 1.4 0.8 3.8 2.4 0.2 0.0 0.0 0.1 1.4 30 1
    Isoleucine (g) 2.0 0.5 0.2 n/a 0.6 0.5 n/a n/a 0.0 0.0 0.0 4 0
    Lactose (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
    Leucine (g) 4.0 1.0 0.3 n/a 1.0 0.8 n/a n/a 0.0 0.0 0.1 7 0
    Lysine (g) 2.6 0.4 0.2 n/a 0.5 0.4 n/a n/a 0.0 0.0 0.1 4 0
    Magnesium (mg) 558.9 193.9 65.9 9.9 254.3 151.5 33.1 1.2 0.0 3.0 23.2 1,295 65
    Maltose (g) 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
    Manganese (mg) 14.7 1.6 2.5 0.1 2.0 0.9 4.6 0.0 0.0 0.2 0.2 27 1
    Methionine (g) 0.8 0.1 0.1 n/a 0.3 0.2 n/a n/a 0.0 0.0 0.0 2 0
    Monounsaturated Fat (g) 8.0 22.3 22.2 0.0 7.0 8.6 0.0 0.0 3.2 0.0 0.0 71 4
    Niacin (mg) 4.6 2.5 0.6 0.1 2.1 3.9 0.1 0.0 0.0 0.1 0.6 15 1
    Pantothenic acid (mg) 4.5 0.2 0.5 0.1 0.3 0.5 0.1 0.0 0.0 0.1 0.1 6 0
    Phenylalanine (g) 2.7 0.8 0.2 n/a 0.7 0.5 n/a n/a 0.0 0.0 0.0 5 0
    Phosphorus (mg) 1,660.5 324.3 151.0 4.4 529.7 307.7 3.2 0.0 0.0 6.5 73.2 3,060 153
    Phytosterols n/a 87.6 55.6 n/a n/a 249.0 n/a n/a 46.9 n/a n/a 439 22
    Polyunsaturated Fat (g) 9.3 9.0 11.8 0.0 9.0 10.8 0.0 0.0 1.0 0.0 0.0 51 3
    Potassium (mg) 1,466.1 491.3 223.5 146.3 347.5 300.7 333.9 1.2 0.0 42.5 543.0 3,896 195
    Proline (g) 1.8 0.7 0.2 n/a 0.6 0.6 n/a n/a 0.0 0.0 0.2 4 0
    Protein (g) 53.3 14.5 5.0 0.1 13.0 9.7 0.1 0.0 0.0 0.2 2.2 98 5
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.6 0.7 0.1 0.0 0.1 0.2 2.0 0.0 0.0 0.0 0.1 4 0
    Saturated Fat (g) 4.5 2.8 3.4 0.0 3.7 2.1 0.0 0.0 47.1 0.0 0.0 64 3
    Selenium (mcg) 117.0 1.6 2.1 1.3 4.0 24.7 0.9 0.0 0.0 0.1 0.4 152 8
    Serine (g) 2.9 0.7 0.3 n/a 0.7 0.5 n/a n/a 0.0 0.0 0.1 5 0
    Sodium (mg) 24.3 233.9 0.0 30.8 3.0 4.2 18.9 3.6 0.0 1.0 8.0 328 16
    Starch (g) 234.6 0.5 0.3 n/a 0.6 n/a n/a n/a n/a 0.0 2.0 238 12
    Stigmasterol n/a 2.8 1.6 n/a n/a n/a n/a n/a n/a n/a n/a 4 0
    Sucrose (g) 4.0 3.3 2.1 104.0 0.5 1.2 91.9 n/a n/a 0.1 0.3 207 10
    Sugar (g) 4.0 3.4 2.2 106.7 0.6 1.2 95.2 0.0 0.0 2.0 42.9 258 13
    Theobromine (mg) 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) 1.9 0.1 0.4 0.0 0.1 0.7 0.1 0.0 0.0 0.0 0.1 3 0
    Threonine (g) 1.5 0.5 0.2 n/a 0.4 0.4 n/a n/a 0.0 0.0 0.1 3 0
    Tocopherol, alpha (mg) 1.7 16.4 0.8 0.0 0.9 16.4 0.0 0.0 0.0 0.6 0.1 37 2
    Tocopherol, beta (mg) 0.1 0.3 0.2 n/a 0.0 0.6 n/a n/a 0.0 0.0 0.0 1 0
    Tocopherol, delta (mg) 0.0 0.1 0.3 n/a 0.2 0.0 n/a n/a 0.0 0.0 0.0 1 0
    Tocopherol, gamma (mg) 0.5 0.5 13.3 n/a 15.1 0.2 n/a n/a 0.1 0.0 0.0 30 1
    Total Fat (g) 26.4 35.9 39.2 0.0 21.1 24.0 0.1 0.0 54.5 0.1 0.3 202 10
    Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.7 0.1 0.1 n/a 0.2 0.2 n/a n/a 0.0 0.0 0.0 1 0
    Tyrosine (g) 1.6 0.4 0.1 n/a 0.5 0.3 n/a n/a 0.0 0.0 0.0 3 0
    Valine (g) 2.8 0.5 0.2 n/a 0.7 0.6 n/a n/a 0.0 0.0 0.1 5 0
    Vitamin A, IU (IU) 0.0 0.7 30.5 0.0 6.9 23.3 0.0 0.0 0.0 30.0 0.0 91 5
    Vitamin A, RAE (mcg) 0.0 0.0 1.6 0.0 0.4 1.4 0.0 0.0 0.0 1.5 0.0 5 0
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.4 0.1 0.1 0.0 0.1 0.6 0.0 0.0 0.0 0.0 0.1 1 0
    Vitamin C (mg) 0.0 0.0 0.6 0.0 0.8 0.7 0.0 0.0 0.0 6.7 1.7 10 1
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 43.9 1.7 1.9 1.5 2.2 2.2 51.0 118.4 0.0 43.6 11.2 278 14
    Zinc (mg) 14.7 2.3 2.5 0.0 3.4 2.3 2.3 0.0 0.0 0.1 0.2 28 1

    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.

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