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    Nutritional Facts: Healthy Pumpkin Oatmeal (For One)

    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.

      1/4 cup (20g)
    quick-cooking oats
    1/4 cup (61g)
    milk
    3 tablespoons (45g)
    canned pumpkin
    1 1/2 tablespoons (21g)
    margarine
    1 teaspoon (0g)
    apricot fruit spread
    2 teaspoons (7g)
    flax seeds
    2 teaspoons (5g)
    pumpkin seeds
    5 (7g)
    almonds
    3 tablespoons (46g)
    low-fat plain yogurt
    Total 1 serving
    Alanine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.1 0.1 1 1
    Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.2 0.1 0.0 0.0 n/a 0.1 0.3 0.2 0.1 1 1
    Ash (g) 0.4 0.4 0.3 0.4 n/a 0.3 0.3 0.2 0.5 3 3
    Aspartic acid (g) 0.2 0.2 0.1 0.0 n/a 0.1 0.2 0.2 0.2 1 1
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 8.4 n/a 8 8
    Caffeine (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 10.5 72.6 11.7 6.3 n/a 17.5 2.5 19.0 84.7 225 225
    Calories 76.7 39.0 15.3 152.1 n/a 36.7 30.0 42.2 29.2 421 421
    Calories (kj) 321.2 163.5 64.0 636.0 n/a 153.4 125.7 176.8 122.7 1,763 1,763
    Campesterol n/a n/a n/a n/a n/a n/a n/a 0.3 n/a 0 0
    Carbohydrates (g) 13.7 2.8 3.6 0.2 n/a 2.0 0.6 1.5 3.3 28 28
    Cholesterol (mg) 0.0 8.5 0.0 0.0 n/a 0.0 0.0 0.0 2.8 11 11
    Copper (mg) 0.1 0.0 0.0 n/a n/a 0.1 0.1 0.1 0.0 0 0
    Cystine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Dietary Fiber (g) 2.0 0.0 1.3 0.0 n/a 1.9 0.3 0.8 0.0 6 6
    Folate (mcg) 6.5 3.1 5.4 0.2 n/a 6.0 3.1 3.8 5.1 33 33
    Folate, DFE (mcg) 6.5 3.1 5.4 0.2 n/a 6.0 3.1 3.8 5.1 33 33
    Folate, food (mcg) 6.5 3.1 5.4 0.2 n/a 6.0 3.1 3.8 5.1 33 33
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Galactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Glutamic acid (g) 0.6 0.4 0.1 0.0 n/a 0.3 0.3 0.4 0.5 3 3
    Glycine (g) 0.1 0.0 0.0 0.0 n/a 0.1 0.1 0.1 0.1 1 1
    Histidine (g) 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0 0
    Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Iron (mg) 0.9 0.0 0.6 0.0 n/a 0.4 0.5 0.3 0.0 3 3
    Isoleucine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.0 0.1 1 1
    Lactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Leucine (g) 0.2 0.2 0.0 0.0 n/a 0.1 0.1 0.1 0.2 1 1
    Lysine (g) 0.1 0.2 0.0 0.0 n/a 0.1 0.1 0.0 0.2 1 1
    Magnesium (mg) 27.9 7.9 10.4 0.6 n/a 26.9 31.8 20.0 7.9 133 133
    Maltose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Manganese (mg) 0.7 0.0 0.1 n/a n/a 0.2 0.2 0.2 0.0 1 1
    Methionine (g) 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0 0
    Monounsaturated Fat (g) 0.4 0.6 0.0 8.3 n/a 0.5 0.9 2.3 0.2 13 13
    Niacin (mg) 0.2 0.1 0.2 0.0 n/a 0.2 0.3 0.3 0.1 1 1
    Pantothenic acid (mg) 0.2 0.2 0.2 0.0 n/a 0.1 0.0 0.0 0.3 1 1
    Phenylalanine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.1 0.1 1 1
    Phosphorus (mg) 83.0 56.7 15.8 4.9 n/a 44.1 66.3 33.4 66.7 371 371
    Phytosterols n/a 0.0 n/a 30.9 n/a n/a n/a 9.0 n/a 40 40
    Polyunsaturated Fat (g) 0.5 0.1 0.0 4.4 n/a 2.0 1.1 0.9 0.0 9 9
    Potassium (mg) 73.3 92.1 92.8 8.9 n/a 55.8 43.5 50.6 108.4 525 525
    Proline (g) 0.1 0.2 0.0 0.0 n/a 0.1 0.1 0.1 0.3 1 1
    Protein (g) 2.7 2.0 0.5 0.2 n/a 1.3 1.6 1.5 2.4 12 12
    Retinol (mcg) 0.0 18.9 0.0 162.4 n/a 0.0 0.0 0.0 6.5 188 188
    Riboflavin (mg) 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.1 0 0
    Saturated Fat (g) 0.2 1.4 0.1 3.5 n/a 0.3 0.5 0.3 0.5 7 7
    Selenium (mcg) 5.9 1.2 0.2 0.0 n/a 1.7 0.5 0.2 1.5 11 11
    Serine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.1 0.2 1 1
    Sodium (mg) 1.2 29.9 108.5 199.4 n/a 2.1 0.4 24.1 32.4 398 398
    Starch (g) 11.7 n/a n/a n/a n/a n/a 0.1 0.1 n/a 12 12
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.3 n/a 0 0
    Sucrose (g) 0.2 n/a n/a n/a n/a 0.1 0.1 0.3 n/a 1 1
    Sugar (g) 0.2 n/a 1.5 0.0 n/a 0.1 0.1 0.4 3.3 5 5
    Theobromine (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0 0
    Threonine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.0 0.1 0 0
    Tocopherol, alpha (mg) 0.1 n/a 0.5 0.7 n/a 0.0 0.1 1.7 0.0 3 3
    Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 1.4 1.9 0.0 n/a 3 3
    Total Fat (g) 1.3 2.2 0.1 17.0 n/a 2.9 2.6 3.7 0.7 31 31
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Tyrosine (g) 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.1 0 0
    Valine (g) 0.1 0.1 0.0 0.0 n/a 0.1 0.1 0.1 0.2 1 1
    Vitamin A, IU (IU) 0.0 84.2 7,009.1 756.5 n/a 0.0 0.9 0.1 23.6 7,874 7,874
    Vitamin A, RAE (mcg) 0.0 20.1 350.4 173.2 n/a 0.0 0.1 0.0 6.5 550 550
    Vitamin B-12 (mcg) 0.0 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.3 1 1
    Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Vitamin C (mg) 0.0 0.9 1.9 0.0 n/a 0.0 0.1 0.0 0.4 3 3
    Vitamin D (IU) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.5 0 0
    Water (g) 2.2 53.5 40.5 3.3 n/a 0.5 0.3 0.2 39.4 140 140
    Zinc (mg) 0.7 0.2 0.1 0.0 n/a 0.3 0.4 0.2 0.4 2 2

    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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