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.
|
3/4 lb (340g) rolled oats |
1/4 lb (113g) wheat bran |
1/4 lb (114g) sesame seeds |
1/4 lb (113g) barley |
1/2 lb (227g) pumpkin seeds |
3/4 lb (340g) steel cut oats |
3/4 lb (331g) sunflower seeds |
1/4 lb (97g) flax seeds |
2 1/2 lbs (1,140g) nuts |
3 cups (279g) shredded coconut |
1 cup (220g) brown sugar |
1 1/2 cups (356g) water |
1 1/2 cups (324g) olive oil |
2 1/2 cups (848g) honey |
1 cup (337g) blackstrap molasses |
2 teaspoons (12g) salt |
3 teaspoons (13g) vanilla |
2 cups (428g) dried fruit |
Total | 1 serving | |
| Alanine (g) | 1.9 | 0.9 | 1.1 | 0.6 | 3.4 | 3.0 | 3.7 | 0.9 | 9.2 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 25 | 1 |
| 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 | 0.0 | 0.0 | 0.0 | 4.3 | n/a | 4 | 0 |
| Arginine (g) | 2.9 | 1.2 | 3.0 | 0.7 | 12.1 | 4.1 | 8.0 | 1.9 | 25.5 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 61 | 1 |
| Ash (g) | 6.0 | 6.6 | 5.1 | 2.6 | 10.8 | 5.9 | 10.0 | 3.6 | 47.3 | 4.0 | 1.0 | 0.4 | 0.0 | 1.7 | 11.1 | 12.0 | 0.0 | 7.8 | 136 | 3 |
| Aspartic acid (g) | 4.1 | 1.3 | 1.9 | 0.9 | 6.7 | 4.9 | 8.1 | 2.0 | 23.4 | 0.8 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 54 | 1 |
| Caffeine (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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 177.1 | 82.9 | 1,109.2 | 37.5 | 104.3 | 183.9 | 258.2 | 248.4 | 797.7 | 41.9 | 182.6 | 10.7 | 3.2 | 50.9 | 690.9 | 2.9 | 1.4 | 162.6 | 4,146 | 83 |
| Calories | 1,290.5 | 245.2 | 651.8 | 401.8 | 1,267.8 | 1,324.5 | 1,933.3 | 520.2 | 6,768.9 | 1,397.8 | 836.0 | 0.0 | 2,864.2 | 2,576.4 | 977.3 | 0.0 | 36.3 | 1,039.5 | 24,132 | 483 |
| Calories (kj) | 5,400.3 | 1,026.0 | 2,726.8 | 1,680.9 | 5,304.8 | 5,543.3 | 8,094.0 | 2,176.4 | 28,317.8 | 5,847.8 | 3,498.0 | 0.0 | 11,984.8 | 10,780.2 | 4,087.8 | 0.0 | 151.8 | 4,350.5 | 100,971 | 2,019 |
| Carbohydrates (g) | 230.5 | 73.2 | 26.7 | 83.4 | 24.3 | 225.6 | 66.2 | 28.1 | 288.9 | 133.0 | 215.8 | 0.0 | 0.0 | 698.3 | 251.8 | 0.0 | 1.6 | 274.0 | 2,622 | 52 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.3 | 1.1 | 4.6 | 0.6 | 3.0 | 2.1 | 6.0 | 1.2 | 14.6 | 0.9 | 0.1 | 0.0 | 0.0 | 0.3 | 1.6 | 0.0 | 0.0 | 1.6 | 39 | 1 |
| Cystine (g) | 1.5 | 0.4 | 0.4 | 0.3 | 0.8 | 1.4 | 1.5 | 0.3 | 3.3 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 10 | 0 |
| Dietary Fiber (g) | 34.4 | 48.6 | 13.4 | 19.6 | 13.6 | 36.1 | 28.5 | 26.6 | 102.6 | 12.6 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 33.4 | 371 | 7 |
| Folate (mcg) | 109.0 | 89.7 | 110.3 | 21.6 | 131.5 | 190.7 | 751.5 | 84.8 | 569.8 | 22.3 | 2.2 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 17.1 | 2,117 | 42 |
| Folate, DFE (mcg) | 109.0 | 89.7 | 110.3 | 21.6 | 131.5 | 190.7 | 751.5 | 84.8 | 569.8 | 22.3 | 2.2 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 17.1 | 2,117 | 42 |
| Folate, food (mcg) | 109.0 | 89.7 | 110.3 | 21.6 | 131.5 | 190.7 | 751.5 | 84.8 | 569.8 | 22.3 | 2.2 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 17.1 | 2,117 | 42 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 2.4 | n/a | n/a | 347.0 | 43.1 | n/a | n/a | n/a | 393 | 8 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 26.3 | n/a | n/a | n/a | n/a | 26 | 1 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.4 | n/a | n/a | 3.0 | n/a | n/a | 303.0 | 40.2 | n/a | n/a | n/a | 347 | 7 |
| Glutamic acid (g) | 9.6 | 3.3 | 4.5 | 3.7 | 14.0 | 12.6 | 18.5 | 3.9 | 50.4 | 1.8 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 123 | 2 |
| Glycine (g) | 2.2 | 1.0 | 1.4 | 0.5 | 4.2 | 2.9 | 4.8 | 1.2 | 12.1 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 31 | 1 |
| Histidine (g) | 0.9 | 0.5 | 0.6 | 0.3 | 1.8 | 1.4 | 2.1 | 0.5 | 5.5 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 14 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 14.5 | 12.0 | 16.6 | 4.1 | 20.0 | 16.1 | 17.4 | 5.6 | 42.2 | 5.4 | 1.6 | 0.0 | 1.8 | 3.6 | 15.9 | 0.0 | 0.0 | 11.6 | 188 | 4 |
| Isoleucine (g) | 1.7 | 0.6 | 0.9 | 0.5 | 2.9 | 2.4 | 3.8 | 0.9 | 8.5 | 0.3 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 22 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.3 | 1.1 | 1.5 | 1.0 | 5.5 | 4.4 | 5.5 | 1.2 | 15.6 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 40 | 1 |
| Lysine (g) | 2.2 | 0.7 | 0.6 | 0.5 | 2.8 | 2.4 | 3.1 | 0.8 | 8.1 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 22 | 0 |
| Magnesium (mg) | 469.9 | 693.5 | 399.3 | 151.0 | 1,342.6 | 602.7 | 1,075.9 | 381.9 | 2,564.0 | 139.5 | 19.8 | 3.6 | 0.0 | 17.0 | 815.5 | 0.1 | 1.5 | 166.8 | 8,845 | 177 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 12.2 | n/a | n/a | n/a | n/a | 12 | 0 |
| Manganese (mg) | 12.4 | 13.1 | 2.8 | 2.2 | 10.3 | 16.7 | 6.5 | 2.4 | 22.1 | 6.9 | 0.1 | 0.0 | 0.0 | 0.7 | 5.2 | 0.0 | 0.0 | 1.0 | 102 | 2 |
| Methionine (g) | 0.7 | 0.3 | 0.7 | 0.3 | 1.4 | 1.1 | 1.6 | 0.4 | 2.6 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 9 | 0 |
| Monounsaturated Fat (g) | 6.7 | 0.7 | 21.3 | 0.3 | 36.8 | 7.4 | 61.3 | 7.3 | 357.8 | 4.2 | 0.0 | 0.0 | 236.4 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 742 | 15 |
| Niacin (mg) | 3.8 | 15.4 | 5.1 | 5.2 | 11.3 | 3.3 | 27.6 | 3.0 | 53.6 | 1.3 | 0.2 | 0.0 | 0.0 | 1.0 | 3.1 | 0.0 | 0.1 | 8.2 | 142 | 3 |
| Pantothenic acid (mg) | 3.8 | 2.5 | 0.1 | 0.3 | 1.7 | 4.6 | 3.7 | 1.0 | 13.7 | 2.0 | 0.3 | 0.0 | 0.0 | 0.6 | 2.7 | 0.0 | 0.0 | 1.9 | 39 | 1 |
| Phenylalanine (g) | 2.3 | 0.7 | 1.1 | 0.8 | 3.9 | 3.0 | 3.9 | 0.9 | 10.9 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 28 | 1 |
| Phosphorus (mg) | 1,396.0 | 1,149.8 | 715.6 | 299.6 | 2,796.4 | 1,780.8 | 2,184.9 | 625.4 | 4,957.0 | 298.5 | 8.8 | 0.0 | 0.0 | 33.9 | 104.5 | 0.0 | 0.8 | 329.4 | 16,681 | 334 |
| Phytosterols | n/a | n/a | 812.2 | n/a | n/a | n/a | 1,767.8 | n/a | n/a | n/a | n/a | n/a | 716.0 | n/a | n/a | 0.0 | n/a | n/a | 3,296 | 66 |
| Polyunsaturated Fat (g) | 7.8 | 2.5 | 24.8 | 1.3 | 47.6 | 8.6 | 76.6 | 28.0 | 122.7 | 1.1 | 0.0 | 0.0 | 34.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 356 | 7 |
| Potassium (mg) | 1,232.6 | 1,341.6 | 532.4 | 513.0 | 1,834.8 | 1,460.7 | 2,135.2 | 792.0 | 6,803.1 | 940.2 | 292.6 | 3.6 | 3.2 | 440.7 | 4,933.7 | 1.0 | 18.6 | 3,405.1 | 26,684 | 534 |
| Proline (g) | 1.5 | 1.0 | 0.9 | 1.7 | 3.0 | 3.2 | 3.9 | 0.8 | 10.0 | 0.3 | n/a | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 27 | 1 |
| Protein (g) | 44.8 | 17.6 | 20.2 | 14.2 | 68.6 | 57.5 | 68.8 | 17.8 | 197.1 | 8.0 | 0.3 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 10.5 | 528 | 11 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.7 | 0.3 | 0.3 | 0.3 | 0.5 | 1.2 | 0.2 | 2.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.7 | 7 | 0 |
| Saturated Fat (g) | 3.8 | 0.7 | 7.9 | 0.5 | 19.6 | 4.1 | 14.7 | 3.6 | 78.6 | 87.8 | 0.0 | 0.0 | 44.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 266 | 5 |
| Selenium (mcg) | 98.4 | 88.1 | 39.1 | 42.8 | 21.3 | n/a | 175.5 | 24.7 | 85.5 | 46.6 | 2.6 | 0.0 | 0.0 | 6.8 | 60.0 | 0.0 | 0.0 | n/a | 691 | 14 |
| Serine (g) | 2.4 | 0.8 | 1.1 | 0.6 | 3.8 | 2.6 | 3.6 | 0.9 | 10.4 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 27 | 1 |
| Sodium (mg) | 20.4 | 2.3 | 12.5 | 13.6 | 15.9 | 6.8 | 29.8 | 29.2 | 7,623.6 | 731.0 | 61.6 | 10.7 | 6.5 | 33.9 | 124.7 | 4,651.0 | 1.1 | 77.0 | 13,452 | 269 |
| Starch (g) | 197.2 | n/a | n/a | n/a | 3.3 | 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 | 201 | 4 |
| Sucrose (g) | 3.4 | n/a | n/a | n/a | 2.6 | n/a | 8.3 | 1.1 | n/a | n/a | 208.0 | n/a | n/a | 7.5 | 99.1 | n/a | n/a | n/a | 330 | 7 |
| Sugar (g) | 3.4 | 0.5 | 0.3 | 0.9 | 3.2 | n/a | 8.7 | 1.5 | 52.9 | 120.4 | 213.4 | 0.0 | 0.0 | 696.0 | 187.0 | 0.0 | 1.6 | n/a | 1,290 | 26 |
| Theobromine (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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.6 | 0.6 | 0.9 | 0.7 | 0.6 | 2.6 | 4.9 | 1.6 | 2.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 16 | 0 |
| Threonine (g) | 1.3 | 0.6 | 0.8 | 0.5 | 2.3 | 2.0 | 3.1 | 0.7 | 6.8 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 18 | 0 |
| Tocopherol, alpha (mg) | 1.4 | 1.7 | 0.3 | 0.6 | 4.9 | n/a | 116.4 | 0.3 | 124.7 | 1.1 | 0.0 | 0.0 | 46.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 298 | 6 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 3.9 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 1.0 | n/a | 0.1 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.4 | n/a | n/a | n/a | 79.6 | n/a | 1.2 | 19.4 | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | 103 | 2 |
| Total Fat (g) | 22.2 | 4.8 | 56.5 | 2.6 | 111.2 | 23.5 | 170.4 | 41.1 | 586.3 | 99.0 | 0.0 | 0.0 | 324.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2.1 | 1,444 | 29 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 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 |
| TransFatty acids | n/a | n/a | n/a | n/a | 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 |
| Tryptophan (g) | 0.6 | 0.3 | 0.4 | 0.2 | 1.3 | 0.8 | 1.2 | 0.3 | 3.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 8 | 0 |
| Tyrosine (g) | 1.3 | 0.5 | 0.8 | 0.4 | 2.5 | 2.0 | 2.2 | 0.5 | 7.7 | 0.2 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 18 | 0 |
| Valine (g) | 2.3 | 0.8 | 1.1 | 0.7 | 3.6 | 3.2 | 4.4 | 1.0 | 10.6 | 0.5 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 28 | 1 |
| Vitamin A, IU (IU) | 0.0 | 10.2 | 10.2 | 25.0 | 36.3 | 0.0 | 165.5 | 0.0 | 57.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10,446.4 | 10,751 | 215 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.1 | 2.3 | 0.0 | 9.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 521.9 | 535 | 11 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 1.5 | 0.9 | 0.4 | 0.3 | 0.4 | 4.5 | 0.5 | 3.4 | 0.8 | 0.1 | 0.0 | 0.0 | 0.2 | 2.3 | 0.0 | 0.0 | 0.7 | 16 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | 0.0 | 4.6 | 0.6 | 4.6 | 2.0 | 0.0 | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 0.0 | 16.3 | 37 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 36.9 | 11.2 | 5.3 | 10.7 | 11.9 | 28.0 | 15.7 | 6.8 | 19.9 | 35.0 | 2.9 | 355.1 | 0.0 | 144.9 | 73.7 | 0.0 | 6.6 | 133.4 | 898 | 18 |
| Zinc (mg) | 12.4 | 8.3 | 8.8 | 3.1 | 17.7 | 13.5 | 16.6 | 4.2 | 43.3 | 5.1 | 0.1 | 0.0 | 0.0 | 1.9 | 1.0 | 0.0 | 0.0 | 2.1 | 138 | 3 |
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.