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.
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3 cups (468g) oats |
2 1/8 ounces (60g) sesame seeds |
3 3/4 ounces (106g) salted sunflower seeds |
2 1/4 ounces (64g) sliced almonds |
1/2 cup (43g) flaked coconut |
3/4 cup (236g) pure maple syrup |
1/2 cup (109g) vegetable oil |
1 teaspoon (3g) ground cinnamon |
1/2 teaspoon (1g) nutmeg |
1 teaspoon (4g) vanilla extract |
1/8 teaspoon (1g) salt |
1 cup (145g) raisins |
1/2 cup (74g) dates |
Total | 1 serving | |
| Alanine (g) | 4.1 | 0.6 | 1.0 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 7 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 5.6 | 1.6 | 2.2 | 1.6 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.1 | 12 | 2 |
| Ash (g) | 8.0 | 2.7 | 6.0 | 1.9 | 0.7 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 2.7 | 1.2 | 25 | 4 |
| Aspartic acid (g) | 6.8 | 1.0 | 2.2 | 1.9 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 12 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 84.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 84 | 14 |
| Caffeine | 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) | 252.7 | 589.2 | 74.5 | 168.4 | 4.7 | 241.0 | 0.0 | 26.2 | 2.2 | 0.5 | 0.2 | 72.5 | 28.7 | 1,461 | 243 |
| Calories | 1,820.5 | 346.3 | 619.8 | 366.8 | 193.8 | 614.3 | 963.6 | 6.5 | 6.2 | 12.1 | 0.0 | 433.6 | 207.3 | 5,591 | 932 |
| Calories (kj) | 7,619.0 | 1,448.6 | 2,593.2 | 1,536.0 | 810.9 | 2,570.4 | 4,031.9 | 27.0 | 25.7 | 50.6 | 0.0 | 1,815.4 | 865.8 | 23,395 | 3,899 |
| Campesterol | n/a | n/a | n/a | 3.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Carbohydrates (g) | 310.1 | 14.2 | 25.6 | 13.8 | 22.0 | 158.4 | 0.0 | 2.1 | 0.6 | 0.5 | 0.0 | 114.8 | 55.1 | 717 | 120 |
| 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 |
| Copper (mg) | 2.9 | 2.5 | 1.9 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 9 | 1 |
| Cystine (g) | 1.9 | 0.2 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Dietary Fiber (g) | 49.6 | 7.1 | 9.6 | 7.8 | 4.2 | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | 0.0 | 5.4 | 5.9 | 91 | 15 |
| Folate (mcg) | 262.1 | 58.6 | 252.4 | 31.9 | 1.3 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 7.3 | 14.0 | 629 | 105 |
| Folate, DFE (mcg) | 262.1 | 58.6 | 252.4 | 31.9 | 1.3 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 7.3 | 14.0 | 629 | 105 |
| Folate, food (mcg) | 262.1 | 58.6 | 252.4 | 31.9 | 1.3 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 7.3 | 14.0 | 629 | 105 |
| 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 |
| Fructose | n/a | n/a | 0.0 | 0.1 | 0.0 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 43.0 | 14.4 | 59 | 10 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 0.1 | 0.2 | 3.8 | n/a | 0.0 | n/a | n/a | n/a | 40.2 | 14.6 | 59 | 10 |
| Glutamic acid (g) | 17.4 | 2.4 | 5.0 | 4.3 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.3 | 30 | 5 |
| Glycine (g) | 3.9 | 0.7 | 1.3 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 7 | 1 |
| Histidine (g) | 1.9 | 0.3 | 0.6 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 22.1 | 8.8 | 4.0 | 2.4 | 0.6 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 2.7 | 0.7 | 42 | 7 |
| Isoleucine (g) | 3.2 | 0.5 | 1.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 5 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 6.0 | 0.8 | 1.5 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 10 | 2 |
| Lysine (g) | 3.3 | 0.3 | 0.8 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 5 | 1 |
| Magnesium (mg) | 828.4 | 212.1 | 137.4 | 170.9 | 21.7 | 49.6 | 0.0 | 1.6 | 2.1 | 0.5 | 0.0 | 46.4 | 31.6 | 1,502 | 250 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Manganese (mg) | 23.0 | 1.5 | 2.2 | 1.5 | 0.4 | 6.9 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 37 | 6 |
| Methionine (g) | 1.5 | 0.4 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 10.2 | 11.3 | 10.1 | 19.7 | 0.6 | 0.0 | 30.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 82 | 14 |
| Niacin (mg) | 4.5 | 2.7 | 7.5 | 2.2 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.9 | 19 | 3 |
| Pantothenic acid (mg) | 6.3 | 0.0 | 7.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 15 | 2 |
| Phenylalanine (g) | 4.2 | 0.6 | 1.1 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 7 | 1 |
| Phosphorus (mg) | 2,447.6 | 380.1 | 1,230.1 | 308.7 | 42.5 | 4.7 | 0.0 | 1.7 | 2.5 | 0.3 | 0.0 | 146.5 | 45.6 | 4,610 | 768 |
| Phytosterols | n/a | 431.5 | n/a | n/a | n/a | n/a | 1,055.1 | 0.7 | 0.7 | n/a | 0.0 | n/a | n/a | 1,488 | 248 |
| Polyunsaturated Fat (g) | 11.9 | 13.2 | 35.0 | 7.7 | 0.1 | 0.0 | 59.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 128 | 21 |
| Potassium (mg) | 2,007.7 | 282.8 | 905.2 | 449.7 | 153.4 | 500.9 | 0.0 | 11.3 | 4.1 | 6.2 | 0.1 | 1,086.1 | 482.2 | 5,890 | 982 |
| Proline (g) | 4.4 | 0.5 | 1.1 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.1 | 7 | 1 |
| Protein (g) | 79.0 | 10.7 | 20.6 | 13.5 | 1.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4.5 | 1.8 | 132 | 22 |
| 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 |
| Riboflavin (mg) | 0.7 | 0.1 | 0.3 | 0.6 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 5 | 1 |
| Saturated Fat (g) | 5.7 | 4.2 | 5.6 | 2.4 | 11.2 | 0.0 | 14.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 44 | 7 |
| Selenium | n/a | 20.8 | 84.5 | 1.6 | 6.8 | 1.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 2.2 | 118 | 20 |
| Serine (g) | 3.5 | 0.6 | 1.0 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 6 | 1 |
| Sodium (mg) | 9.4 | 6.6 | 436.6 | 0.6 | 121.1 | 28.4 | 0.0 | 0.3 | 0.2 | 0.4 | 290.7 | 16.0 | 1.5 | 912 | 152 |
| Starch | n/a | n/a | n/a | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3.9 | n/a | 4 | 1 |
| Stigmasterol | n/a | n/a | n/a | 2.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Sucrose | n/a | n/a | 2.9 | 2.3 | 15.4 | 137.8 | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 17.5 | 177 | 29 |
| Sugar | n/a | 0.2 | 2.9 | 2.5 | 15.6 | 142.8 | 0.0 | 0.1 | 0.3 | 0.5 | 0.0 | 85.8 | 46.6 | 297 | 50 |
| Theobromine | 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) | 3.6 | 0.5 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 5 | 1 |
| Threonine (g) | 2.7 | 0.4 | 0.8 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 5 | 1 |
| Tocopherol, alpha | n/a | 0.2 | 27.8 | 16.7 | 0.0 | 0.0 | 15.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 61 | 10 |
| Tocopherol, beta | n/a | n/a | 1.3 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
| Total Fat (g) | 32.3 | 30.0 | 53.0 | 31.5 | 11.9 | 0.1 | 109.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 0.3 | 269 | 45 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.1 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Tyrosine (g) | 2.7 | 0.4 | 0.6 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Valine (g) | 4.4 | 0.6 | 1.2 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 7 | 1 |
| Vitamin A, IU (IU) | 0.0 | 5.4 | 9.6 | 0.6 | 0.0 | 0.0 | 0.0 | 7.7 | 1.2 | 0.0 | 0.0 | 0.0 | 7.4 | 32 | 5 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 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 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.5 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | 0.3 | 5 | 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 |
| Water (g) | 38.5 | 2.8 | 1.3 | 3.0 | 6.6 | 76.5 | 0.0 | 0.3 | 0.1 | 2.2 | 0.0 | 22.4 | 15.1 | 169 | 28 |
| Zinc (mg) | 18.6 | 4.7 | 5.6 | 2.0 | 0.3 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 35 | 6 |
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.