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Nutritional Facts: Mixed Whole-Grain Breakfast (W/Gluten Free Option)

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 (237g)
water
2 tablespoons (21g)
buckwheat groats
2 tablespoons (25g)
millet
3 tablespoons (15g)
rolled oats
1/2 cup (63g)
red apples
1/4 cup (35g)
almonds
1/4 cup (36g)
raisins
1/4 teaspoon (1g)
ground cinnamon
1/8 teaspoon (0g)
ground cardamom
1/8 teaspoon (1g)
salt
2 teaspoons (7g)
flax seeds
1 to taste (0g)
milk
1 to taste (63g)
honey
Total 1 serving
Alanine n/a 0.0 0.2 0.1 0.0 0.3 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Arginine n/a 0.1 0.1 0.1 0.0 0.8 0.1 0.0 n/a 0.0 0.1 n/a n/a 1 1
Ash (g) 0.2 0.1 0.8 0.3 0.1 1.1 0.7 0.0 0.0 0.7 0.3 n/a n/a 4 4
Aspartic acid n/a 0.1 0.2 0.2 0.0 0.9 0.0 0.0 n/a 0.0 0.1 n/a n/a 2 2
Beta-sitosterol n/a n/a n/a n/a n/a 40.7 n/a n/a n/a n/a n/a n/a n/a 41 41
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Calcium (mg) 7.1 1.4 2.0 7.9 3.8 92.1 18.1 6.5 1.0 0.2 17.5 n/a n/a 158 158
Calories 0.0 18.9 94.5 57.6 32.5 205.3 108.4 1.6 0.8 0.0 36.7 n/a n/a 556 556
Calories (kj) 0.0 79.3 395.5 240.9 136.3 859.1 453.9 6.8 3.3 0.0 153.4 n/a n/a 2,328 2,328
Campesterol n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a n/a n/a n/a 1 1
Carbohydrates (g) 0.0 4.1 18.2 10.3 8.6 7.3 28.7 0.5 0.2 0.0 2.0 n/a n/a 80 80
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 n/a 0 0
Copper (mg) 0.0 0.0 0.2 0.1 0.0 0.4 0.1 0.0 0.0 0.0 0.1 n/a n/a 1 1
Cystine n/a 0.0 0.1 0.1 0.0 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Dietary Fiber (g) 0.0 0.6 2.1 1.5 1.5 3.8 1.3 0.3 0.1 0.0 1.9 n/a n/a 13 13
Folate (mcg) 0.0 2.9 21.3 4.9 1.9 18.3 1.8 0.0 n/a 0.0 6.0 n/a n/a 57 57
Folate, DFE (mcg) 0.0 2.9 21.3 4.9 1.9 18.3 1.8 0.0 n/a 0.0 6.0 n/a n/a 57 57
Folate, food (mcg) 0.0 2.9 21.3 4.9 1.9 18.3 1.8 0.0 n/a 0.0 6.0 n/a n/a 57 57
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Fructose n/a 0.0 n/a 0.0 3.7 0.0 10.8 0.0 n/a n/a 0.0 n/a n/a 14 14
Galactose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.0 n/a 0.0 1.5 0.0 10.1 0.0 n/a n/a 0.0 n/a n/a 12 12
Glutamic acid n/a 0.1 0.6 0.4 0.0 1.8 0.1 0.0 n/a 0.0 0.3 n/a n/a 3 3
Glycine n/a 0.1 0.1 0.1 0.0 0.5 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Histidine n/a 0.0 0.1 0.0 0.0 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 0.0 0.2 0.8 0.6 0.1 1.3 0.7 0.1 0.0 0.0 0.4 n/a n/a 4 4
Isoleucine n/a 0.0 0.1 0.1 0.0 0.2 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Lactose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Leucine n/a 0.0 0.4 0.1 0.0 0.5 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Lysine n/a 0.0 0.1 0.1 0.0 0.2 0.0 0.0 n/a 0.0 0.1 n/a n/a 0 0
Magnesium (mg) 2.4 10.5 28.5 21.0 3.1 96.9 11.6 0.4 0.6 0.0 26.9 n/a n/a 202 202
Maltose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.4 0.6 0.0 0.8 0.1 0.1 0.1 0.0 0.2 n/a n/a 2 2
Methionine n/a 0.0 0.1 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 0.2 0.3 0.0 11.2 0.0 0.0 0.0 0.0 0.5 n/a n/a 12 12
Niacin (mg) 0.0 0.2 1.2 0.2 0.1 1.2 0.3 0.0 0.0 0.0 0.2 n/a n/a 3 3
Pantothenic acid (mg) 0.0 0.1 0.2 0.2 0.0 0.1 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Phenylalanine n/a 0.0 0.1 0.1 0.0 0.4 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Phosphorus (mg) 0.0 14.4 71.3 62.3 6.9 162.2 36.6 0.4 0.4 0.0 44.1 n/a n/a 399 399
Phytosterols n/a n/a n/a n/a 7.5 43.8 n/a 0.2 0.1 0.0 n/a n/a n/a 52 52
Polyunsaturated Fat (g) 0.0 0.0 0.5 0.3 0.0 4.5 0.0 0.0 0.0 0.0 2.0 n/a n/a 7 7
Potassium (mg) 2.4 18.1 48.8 55.0 66.9 245.6 271.5 2.8 2.8 0.1 55.8 n/a n/a 770 770
Proline n/a 0.0 0.2 0.1 0.0 0.3 0.1 0.0 n/a 0.0 0.1 n/a n/a 1 1
Protein (g) 0.0 0.7 2.8 2.0 0.2 7.3 1.1 0.0 0.0 0.0 1.3 n/a n/a 15 15
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 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.1 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 1
Saturated Fat (g) 0.0 0.0 0.2 0.2 0.0 1.4 0.0 0.0 0.0 0.0 0.3 n/a n/a 2 2
Selenium (mcg) 0.0 0.5 0.7 4.4 0.0 0.8 0.2 0.0 n/a 0.0 1.7 n/a n/a 8 8
Serine n/a 0.0 0.2 0.1 0.0 0.3 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Sodium (mg) 7.1 0.8 1.3 0.9 0.6 117.0 4.0 0.1 0.0 290.7 2.1 n/a n/a 425 425
Starch n/a n/a n/a 8.8 0.0 0.3 1.0 n/a n/a n/a n/a n/a n/a 10 10
Stigmasterol n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a n/a n/a n/a 1 1
Sucrose n/a 0.1 n/a 0.2 1.3 1.6 0.2 0.0 n/a n/a 0.1 n/a n/a 3 3
Sugar (g) 0.0 0.2 n/a 0.2 6.5 1.7 21.5 0.0 n/a 0.0 0.1 n/a n/a 30 30
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0 0
Threonine n/a 0.0 0.1 0.1 0.0 0.2 0.0 0.0 n/a 0.0 0.1 n/a n/a 0 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 0.1 0.1 8.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 8 8
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.0 0.2 0.0 0.1 n/a n/a 1.4 n/a n/a 2 2
Total Fat (g) 0.0 0.1 1.1 1.0 0.1 18.0 0.2 0.0 0.0 0.0 2.9 n/a n/a 23 23
Trans-monoenoic Fat 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
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Tyrosine n/a 0.0 0.1 0.1 0.0 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Valine n/a 0.0 0.1 0.1 0.0 0.3 0.0 0.0 n/a 0.0 0.1 n/a n/a 1 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 33.8 0.3 0.0 1.9 0.0 0.0 0.0 n/a n/a 36 36
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1.9 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a 2 2
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 n/a 0 0
Vitamin B-6 (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 2.9 0.0 0.8 0.0 0.1 0.0 0.0 n/a n/a 4 4
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 n/a 0 0
Water (g) 236.8 15.6 2.2 1.6 53.5 0.9 5.6 0.1 0.0 0.0 0.5 n/a n/a 317 317
Zinc (mg) 0.0 0.1 0.4 0.6 0.0 1.1 0.1 0.0 0.0 0.0 0.3 n/a n/a 3 3

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