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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5 1/2 cups (858g) oats |
1/3 cup (38g) wheat germ |
1/3 cup (56g) flax seeds |
1/2 teaspoon (2g) vanilla |
1 1/2 teaspoons (3g) ginger |
1 1/2 teaspoons (4g) cinnamon |
3/4 teaspoon (2g) allspice |
3/4 teaspoon (2g) nutmeg |
1 teaspoon (6g) salt |
1 cup (255g) applesauce |
1 cup (220g) brown sugar |
3/4 cup (69g) sliced almonds |
18 ounces (510g) all-bran cereal |
Total | 1 serving | |
| Alanine (g) | 7.6 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.7 | 2.8 | 12 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 10.2 | 0.7 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.7 | 3.1 | 17 | 1 |
| Ash (g) | 14.8 | 1.6 | 2.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 6.0 | 0.4 | 1.0 | 2.1 | 28.6 | 57 | 3 |
| Aspartic acid (g) | 12.4 | 0.8 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 2.0 | 3.9 | 20 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 91.1 | n/a | 91 | 5 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 463.3 | 14.9 | 142.7 | 0.2 | 3.1 | 39.3 | 10.0 | 3.2 | 1.4 | 10.2 | 182.6 | 182.2 | 1,985.2 | 3,038 | 152 |
| Calories | 3,337.6 | 137.9 | 298.7 | 6.0 | 9.0 | 9.7 | 4.0 | 9.2 | 0.0 | 193.8 | 836.0 | 396.8 | 1,326.9 | 6,566 | 328 |
| Calories (kj) | 13,968.2 | 576.7 | 1,249.8 | 25.3 | 37.9 | 40.6 | 16.6 | 38.6 | 0.0 | 810.9 | 3,498.0 | 1,661.5 | 5,552.5 | 27,477 | 1,374 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.5 | n/a | 3 | 0 |
| Carbohydrates (g) | 568.6 | 19.8 | 16.2 | 0.3 | 1.9 | 3.2 | 1.1 | 0.9 | 0.0 | 50.8 | 215.8 | 15.0 | 378.9 | 1,272 | 64 |
| 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) | 5.4 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.7 | 5.3 | 13 | 1 |
| Cystine (g) | 3.5 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 1.2 | 5 | 0 |
| Dietary Fiber (g) | 90.9 | 5.1 | 15.3 | 0.0 | 0.4 | 2.1 | 0.3 | 0.4 | 0.0 | 3.1 | 0.0 | 8.4 | 149.5 | 275 | 14 |
| Folate (mcg) | 480.5 | 107.6 | 48.7 | 0.0 | 0.4 | 0.2 | 0.5 | 1.3 | 0.0 | 2.6 | 2.2 | 34.5 | 6,685.4 | 7,364 | 368 |
| Folate, DFE (mcg) | 480.5 | 107.6 | 48.7 | 0.0 | 0.4 | 0.2 | 0.5 | 1.3 | 0.0 | 2.6 | 2.2 | 34.5 | 11,217.2 | 11,896 | 595 |
| Folate, food (mcg) | 480.5 | 107.6 | 48.7 | 0.0 | 0.4 | 0.2 | 0.5 | 1.3 | 0.0 | 2.6 | 2.2 | 34.5 | 209.2 | 888 | 44 |
| 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 | 6,476.2 | 6,476 | 324 |
| Fructose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.4 | 0.1 | 1.8 | 4 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.0 | 0.1 | 5.5 | 9 | 0 |
| Glutamic acid (g) | 31.8 | 1.5 | 2.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 4.7 | 11.4 | 52 | 3 |
| Glycine (g) | 7.2 | 0.5 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.0 | 3.0 | 12 | 1 |
| Histidine (g) | 3.5 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 1.4 | 6 | 0 |
| Hydroxyproline | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 40.5 | 2.4 | 3.2 | 0.0 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.9 | 1.6 | 2.6 | 89.8 | 142 | 7 |
| Isoleucine (g) | 6.0 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 1.8 | 9 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 11.0 | 0.6 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.0 | 3.6 | 17 | 1 |
| Lysine (g) | 6.0 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 1.8 | 9 | 0 |
| Magnesium (mg) | 1,518.7 | 91.5 | 219.3 | 0.3 | 5.8 | 2.4 | 2.0 | 3.2 | 0.1 | 7.7 | 19.8 | 184.9 | 1,847.4 | 3,903 | 195 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 5.4 | 5 | 0 |
| Manganese (mg) | 42.2 | 5.1 | 1.4 | 0.0 | 0.9 | 0.7 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 1.6 | 37.8 | 90 | 5 |
| Methionine (g) | 2.7 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.9 | 4 | 0 |
| Monounsaturated Fat (g) | 18.7 | 0.5 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 21.3 | 3.4 | 48 | 2 |
| Niacin (mg) | 8.2 | 2.6 | 1.7 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 2.3 | 75.5 | 92 | 5 |
| Pantothenic acid (mg) | 11.6 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.3 | 5.4 | 19 | 1 |
| Phenylalanine (g) | 7.7 | 0.4 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 2.4 | 12 | 1 |
| Phosphorus (mg) | 4,487.3 | 322.4 | 359.2 | 0.1 | 4.5 | 2.5 | 1.7 | 3.7 | 0.0 | 17.9 | 8.8 | 334.0 | 5,868.9 | 11,411 | 571 |
| Phytosterols | n/a | n/a | n/a | n/a | 2.2 | 1.0 | 0.9 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | 5 | 0 |
| Polyunsaturated Fat (g) | 21.8 | 2.3 | 16.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 8.3 | 10.8 | 59 | 3 |
| Potassium (mg) | 3,680.8 | 341.6 | 454.8 | 3.1 | 35.6 | 16.9 | 15.7 | 6.2 | 0.5 | 155.6 | 292.6 | 486.5 | 5,205.4 | 10,695 | 535 |
| Proline (g) | 8.0 | 0.5 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.7 | 3.7 | 13 | 1 |
| Protein (g) | 144.9 | 8.9 | 10.2 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.5 | 0.3 | 14.6 | 67.1 | 247 | 12 |
| 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 | 2,679.3 | 2,679 | 134 |
| Riboflavin (mg) | 1.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 13.8 | 16 | 1 |
| Saturated Fat (g) | 10.4 | 0.6 | 2.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 2.6 | 3.2 | 20 | 1 |
| Selenium | n/a | 30.3 | 14.2 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 2.6 | 1.7 | 48.0 | 99 | 5 |
| Serine (g) | 6.4 | 0.4 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.7 | 2.6 | 11 | 1 |
| Sodium (mg) | 17.2 | 4.6 | 16.8 | 0.2 | 0.7 | 0.4 | 1.2 | 0.3 | 2,325.5 | 71.4 | 61.6 | 0.7 | 1,326.9 | 3,827 | 191 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 111.3 | 112 | 6 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | 3 | 0 |
| Sucrose | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 208.0 | 2.5 | 67.4 | 279 | 14 |
| Sugar | n/a | n/a | 0.9 | 0.3 | 0.1 | 0.1 | n/a | 0.5 | 0.0 | n/a | 213.4 | 2.7 | 80.1 | 298 | 15 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 6.5 | 0.7 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 11.6 | 20 | 1 |
| Threonine (g) | 4.9 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 1.9 | 8 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 18.1 | 6.3 | 25 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 11.2 | n/a | 0.1 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 12 | 1 |
| Total Fat (g) | 59.2 | 3.7 | 23.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 0.0 | 0.5 | 0.0 | 34.1 | 25.0 | 147 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tryptophan (g) | 2.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 1.1 | 4 | 0 |
| Tyrosine (g) | 4.9 | 0.3 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 7 | 0 |
| Valine (g) | 8.0 | 0.5 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.6 | 2.7 | 12 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 11.6 | 8.1 | 1.8 | 0.0 | 28.1 | 0.0 | 0.7 | 8,915.6 | 8,967 | 448 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.4 | 0.1 | 0.0 | 2.6 | 0.0 | 0.0 | 2,679.3 | 2,683 | 134 |
| 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 | 95.9 | 96 | 5 |
| Vitamin B-6 (mg) | 1.0 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 61.2 | 63 | 3 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 4.3 | 0.0 | 0.0 | 102.1 | 108 | 5 |
| 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 | 658.3 | 658 | 33 |
| Water (g) | 70.5 | 4.3 | 3.9 | 1.1 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 202.9 | 2.9 | 3.2 | 10.8 | 301 | 15 |
| Zinc (mg) | 34.1 | 4.7 | 2.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.1 | 63.3 | 107 | 5 |
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.