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Nutritional Facts: Maple Vanilla 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.

  3 1/2 cups (284g)
old fashioned oats
1 cup (85g)
unsweetened flaked coconut
1 cup (92g)
sliced almonds
1/4 cup (32g)
roasted sunflower seeds
1/2 teaspoon (3g)
salt
4 tablespoons (55g)
brown sugar
1/4 cup (79g)
maple syrup
1/3 cup (79g)
water
1 tablespoon (13g)
pure vanilla extract
1/4 cup (36g)
golden raisins
1/4 cup (33g)
dried apricots
1/4 cup (0g)
dried cherries
Total 1 serving
Alanine (g) 1.6 0.3 0.9 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.5 0.0 0.0 n/a 4 0
Arginine (g) 2.4 1.0 2.3 0.7 0.0 n/a n/a n/a n/a n/a 0.0 n/a 6 0
Ash (g) 5.0 1.7 2.8 1.8 3.0 0.2 0.4 0.1 0.0 0.6 0.8 n/a 16 1
Aspartic acid (g) 3.5 0.6 2.7 0.7 0.0 n/a n/a n/a n/a n/a 0.3 n/a 8 1
Beta-sitosterol n/a n/a 121.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a 121 9
Caffeine (mg) 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) 147.4 22.2 242.9 22.4 0.7 45.8 80.3 2.4 1.4 19.2 17.9 n/a 603 43
Calories 1,074.5 562.3 529.0 186.2 0.0 209.8 204.8 0.0 37.4 109.5 78.3 n/a 2,992 214
Calories (kj) 4,496.3 2,352.4 2,215.4 779.2 0.0 877.7 856.8 0.0 156.7 458.2 327.9 n/a 12,520 894
Campesterol n/a n/a 4.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 0
Carbohydrates (g) 191.9 20.1 19.9 7.7 0.0 54.1 52.8 0.0 1.6 28.8 20.4 n/a 397 28
Cholesterol (mg) 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
Copper (mg) 1.1 0.7 0.9 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.1 n/a 4 0
Cystine (g) 1.3 0.1 0.2 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
Dietary Fiber (g) 28.6 13.9 11.2 3.6 0.0 0.0 0.0 0.0 0.0 1.5 2.4 n/a 61 4
Folate (mcg) 90.7 7.7 46.0 75.8 0.0 0.6 0.0 0.0 0.0 1.1 3.3 n/a 225 16
Folate, DFE (mcg) 90.7 7.7 46.0 75.8 0.0 0.6 0.0 0.0 0.0 1.1 3.3 n/a 225 16
Folate, food (mcg) 90.7 7.7 46.0 75.8 0.0 0.6 0.0 0.0 0.0 1.1 3.3 n/a 225 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 n/a 0 0
Fructose (g) 0.0 n/a 0.1 n/a n/a 0.6 0.4 n/a n/a n/a 4.1 n/a 5 0
Galactose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 0.1 n/a n/a 0.7 1.3 n/a n/a n/a 10.8 n/a 13 1
Glutamic acid (g) 8.0 1.3 6.3 1.5 0.0 n/a n/a n/a n/a n/a 0.1 n/a 17 1
Glycine (g) 1.8 0.3 1.4 0.4 0.0 n/a n/a n/a n/a n/a 0.0 n/a 4 0
Histidine (g) 0.8 0.1 0.5 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
Iron (mg) 12.0 2.8 3.4 1.2 0.0 0.4 0.1 0.0 0.0 0.6 0.9 n/a 22 2
Isoleucine (g) 1.4 0.2 0.6 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 0
Lactose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 2.8 0.4 1.4 0.5 0.0 n/a n/a n/a n/a n/a 0.0 n/a 5 0
Lysine (g) 1.8 0.3 0.5 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 0
Magnesium (mg) 391.2 76.7 246.6 41.3 0.0 5.0 16.5 0.8 1.6 12.7 10.4 n/a 803 57
Maltose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 10.3 2.3 2.1 0.7 0.0 0.0 2.3 0.0 0.0 0.1 0.1 n/a 18 1
Methionine (g) 0.6 0.1 0.1 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 5.6 2.3 28.4 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 39 3
Niacin (mg) 3.2 0.5 3.1 2.3 0.0 0.1 0.1 0.0 0.1 0.4 0.8 n/a 11 1
Pantothenic acid (mg) 3.2 0.7 0.4 2.3 0.0 0.1 0.0 0.0 0.0 0.1 0.2 n/a 7 0
Phenylalanine (g) 1.9 0.3 1.0 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 4 0
Phosphorus (mg) 1,162.4 175.5 445.3 369.6 0.0 2.2 1.6 0.0 0.8 41.7 23.1 n/a 2,222 159
Phytosterols n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Polyunsaturated Fat (g) 6.5 0.6 11.1 10.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 29 2
Potassium (mg) 1,026.3 462.6 648.6 272.0 0.2 73.4 167.0 0.8 19.2 270.4 377.7 n/a 3,318 237
Proline (g) 1.3 0.2 0.9 0.3 0.0 n/a n/a n/a n/a n/a 0.3 n/a 3 0
Protein (g) 37.3 5.9 19.5 6.2 0.0 0.1 0.0 0.0 0.0 1.2 1.1 n/a 71 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 n/a 0 0
Riboflavin (mg) 0.4 0.1 0.9 0.1 0.0 0.0 1.0 0.0 0.0 0.1 0.0 n/a 3 0
Saturated Fat (g) 3.1 48.7 3.4 1.7 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 57 4
Selenium (mcg) 81.9 15.8 2.3 25.4 0.0 0.7 0.5 0.0 0.0 0.3 0.7 n/a 127 9
Serine (g) 2.0 0.3 0.9 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 0
Sodium (mg) 17.0 31.5 0.9 1.0 1,162.7 15.5 9.5 2.4 1.2 4.4 3.3 n/a 1,249 89
Starch (g) 164.2 n/a 0.7 n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 165 12
Stigmasterol n/a n/a 3.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 4 0
Sucrose (g) 2.8 n/a 3.3 n/a n/a 52.2 45.9 n/a n/a n/a 2.6 n/a 107 8
Sugar (g) 2.8 6.3 3.6 0.9 0.0 53.6 47.6 0.0 1.6 21.5 17.4 n/a 155 11
Theobromine (mg) 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) 1.3 0.1 0.2 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 2 0
Threonine (g) 1.1 0.2 0.6 0.3 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
Tocopherol, alpha (mg) 1.2 0.4 24.1 8.4 0.0 0.0 0.0 0.0 0.0 0.0 1.4 n/a 35 3
Tocopherol, beta (mg) 0.1 n/a 0.3 0.4 n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.1 n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.3 n/a 0.6 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
Total Fat (g) 18.5 55.0 45.5 15.9 0.0 0.0 0.0 0.0 0.0 0.2 0.2 n/a 135 10
Trans-monoenoic Fat n/a n/a 0.0 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 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.5 0.1 0.2 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 1 0
Tyrosine (g) 1.1 0.2 0.4 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
Valine (g) 2.0 0.4 0.8 0.4 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 0
Vitamin A, IU (IU) 0.0 0.0 0.9 2.9 0.0 0.0 0.0 0.0 0.0 0.0 1,171.3 n/a 1,175 84
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 58.5 n/a 59 4
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 n/a 0 0
Vitamin B-6 (mg) 0.3 0.3 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 1 0
Vitamin C (mg) 0.0 1.3 0.0 0.4 0.0 0.0 0.0 0.0 0.0 1.2 0.3 n/a 3 0
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 n/a 0 0
Water (g) 30.7 2.6 4.3 0.4 0.0 0.7 25.5 78.8 6.8 5.4 10.0 n/a 165 12
Zinc (mg) 10.3 1.7 2.8 1.7 0.0 0.0 1.2 0.0 0.0 0.1 0.1 n/a 18 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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