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.
|
2 cups (162g) old-fashioned oatmeal |
1 cup (92g) sliced almonds |
1 cup (93g) shredded coconut |
1/2 cup (58g) toasted wheat germ |
3 tablespoons (43g) unsalted butter |
2/3 cup (226g) honey |
1/4 cup (55g) light brown sugar |
1 1/2 teaspoons (6g) pure vanilla extract |
1/4 teaspoon (2g) kosher salt |
1/2 cup (74g) pitted dates |
1/2 cup (65g) dried apricots |
1/2 cup (50g) dried cranberries |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.9 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Arginine (g) | 1.4 | 2.3 | 0.4 | 1.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 0 |
| Ash (g) | 2.9 | 2.8 | 1.3 | 2.4 | 0.0 | 0.5 | 0.2 | 0.0 | 1.5 | 1.2 | 1.7 | 0.1 | 15 | 1 |
| Aspartic acid (g) | 2.0 | 2.7 | 0.3 | 1.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.6 | 0.1 | 7 | 1 |
| Beta-sitosterol | n/a | 121.4 | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 123 | 10 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 84.2 | 242.9 | 14.0 | 22.4 | 10.2 | 13.6 | 45.7 | 0.7 | 0.4 | 28.7 | 35.8 | 4.0 | 502 | 42 |
| Calories | 614.0 | 529.0 | 465.9 | 207.0 | 305.4 | 687.4 | 209.0 | 18.1 | 0.0 | 207.3 | 156.7 | 23.0 | 3,423 | 285 |
| Calories (kj) | 2,569.3 | 2,215.4 | 1,949.3 | 866.0 | 1,277.6 | 2,876.2 | 874.5 | 75.9 | 0.0 | 865.8 | 655.9 | 97.0 | 14,323 | 1,194 |
| Campesterol | n/a | 4.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Carbohydrates (g) | 109.7 | 19.9 | 44.3 | 29.8 | 0.0 | 186.3 | 53.9 | 0.8 | 0.0 | 55.1 | 40.7 | 6.1 | 547 | 46 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 91.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 92 | 8 |
| Copper (mg) | 0.6 | 0.9 | 0.3 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 3 | 0 |
| Cystine (g) | 0.7 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 16.4 | 11.2 | 4.2 | 7.6 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 5.9 | 4.7 | 2.3 | 53 | 4 |
| Folate (mcg) | 51.8 | 46.0 | 7.4 | 161.6 | 1.3 | 4.5 | 0.6 | 0.0 | 0.0 | 14.0 | 6.5 | 0.5 | 294 | 25 |
| Folate, DFE (mcg) | 51.8 | 46.0 | 7.4 | 161.6 | 1.3 | 4.5 | 0.6 | 0.0 | 0.0 | 14.0 | 6.5 | 0.5 | 294 | 25 |
| Folate, food (mcg) | 51.8 | 46.0 | 7.4 | 161.6 | 1.3 | 4.5 | 0.6 | 0.0 | 0.0 | 14.0 | 6.5 | 0.5 | 294 | 25 |
| 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 |
| Fructose (g) | 0.0 | 0.1 | n/a | n/a | n/a | 92.6 | 0.6 | n/a | n/a | 14.4 | 8.1 | 0.3 | 116 | 10 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 7.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Glucose (dextrose) (g) | 0.0 | 0.1 | n/a | n/a | n/a | 80.8 | 0.7 | n/a | n/a | 14.6 | 21.5 | 1.6 | 119 | 10 |
| Glutamic acid (g) | 4.6 | 6.3 | 0.6 | 2.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 14 | 1 |
| Glycine (g) | 1.0 | 1.4 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 4 | 0 |
| Histidine (g) | 0.4 | 0.5 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Iron (mg) | 6.9 | 3.4 | 1.8 | 3.6 | 0.0 | 0.9 | 0.4 | 0.0 | 0.0 | 0.7 | 1.7 | 0.1 | 20 | 2 |
| Isoleucine (g) | 0.8 | 0.6 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.6 | 1.4 | 0.2 | 0.9 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 4 | 0 |
| Lysine (g) | 1.0 | 0.5 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Magnesium (mg) | 223.6 | 246.6 | 46.5 | 137.4 | 0.9 | 4.5 | 5.0 | 0.8 | 0.0 | 31.6 | 20.8 | 3.0 | 721 | 60 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 3.3 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Manganese (mg) | 5.9 | 2.1 | 2.3 | 7.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 19 | 2 |
| Methionine (g) | 0.3 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 3.2 | 28.4 | 1.4 | 0.8 | 9.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 43 | 4 |
| Niacin (mg) | 1.8 | 3.1 | 0.4 | 3.9 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.9 | 1.7 | 0.1 | 12 | 1 |
| Pantothenic acid (mg) | 1.8 | 0.4 | 0.7 | 1.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | 5 | 0 |
| Phenylalanine (g) | 1.1 | 1.0 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 664.2 | 445.3 | 99.5 | 484.2 | 10.2 | 9.0 | 2.2 | 0.4 | 0.0 | 45.6 | 46.2 | 6.5 | 1,813 | 151 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 3.7 | 11.1 | 0.4 | 3.5 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 2 |
| Potassium (mg) | 586.4 | 648.6 | 313.4 | 512.9 | 10.2 | 117.6 | 73.2 | 9.3 | 0.1 | 482.2 | 755.3 | 42.5 | 3,552 | 296 |
| Proline (g) | 0.7 | 0.9 | 0.1 | 0.7 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.0 | 3 | 0 |
| Protein (g) | 21.3 | 19.5 | 2.7 | 13.3 | 0.4 | 0.7 | 0.1 | 0.0 | 0.0 | 1.8 | 2.2 | 0.2 | 62 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 285.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 286 | 24 |
| Riboflavin (mg) | 0.3 | 0.9 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.8 | 3.4 | 29.3 | 1.0 | 21.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 57 | 5 |
| Selenium (mcg) | 46.8 | 2.3 | 15.5 | 45.5 | 0.4 | 1.8 | 0.7 | 0.0 | 0.0 | 2.2 | 1.4 | 0.1 | 117 | 10 |
| Serine (g) | 1.1 | 0.9 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Sodium (mg) | 9.7 | 0.9 | 243.7 | 6.9 | 4.7 | 9.0 | 15.4 | 0.6 | 581.4 | 1.5 | 6.5 | 1.0 | 881 | 73 |
| Starch (g) | 93.8 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 95 | 8 |
| Stigmasterol | n/a | 3.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Sucrose (g) | 1.6 | 3.3 | n/a | n/a | n/a | 2.0 | 52.0 | n/a | n/a | 17.5 | 5.1 | 0.1 | 82 | 7 |
| Sugar (g) | 1.6 | 3.6 | 40.1 | n/a | 0.0 | 185.7 | 53.4 | 0.8 | 0.0 | 46.6 | 34.7 | 2.0 | 369 | 31 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.7 | 0.2 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.6 | 0.6 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.7 | 24.1 | 0.4 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.6 | 30 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Total Fat (g) | 10.6 | 45.5 | 33.0 | 5.6 | 34.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.1 | 130 | 11 |
| Trans-monoenoic Fat | n/a | 0.0 | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 1.1 | 0.8 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.9 | 0.0 | 0.0 | 1,064.6 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 2,342.6 | 30.0 | 3,445 | 287 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 291.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 117.0 | 1.5 | 410 | 34 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.3 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 6.7 | 9 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 2 |
| Water (g) | 17.6 | 4.3 | 11.7 | 6.4 | 7.6 | 38.7 | 0.7 | 3.3 | 0.0 | 15.1 | 20.1 | 43.6 | 169 | 14 |
| Zinc (mg) | 5.9 | 2.8 | 1.7 | 7.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 19 | 2 |
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