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.
|
4 cups (624g) oats |
2 cups (24g) puffed wheat cereal |
1/4 cup (57g) unsweetened coconut |
1/2 cup (19g) bran flakes |
1/4 cup (23g) sliced almonds |
3 tablespoons (41g) brown sugar |
3/4 cup (126g) flax seeds |
2 tablespoons (16g) cinnamon |
1 1/2 cups (0g) fruit juice |
1/8 cup (42g) honey |
2 tablespoons (28g) canola oil |
1 to taste (0g) cooking spray |
1/4 cup (30g) craisins |
1/4 cup (33g) dried apricots |
Total | 1 serving | |
| Alanine (g) | 5.5 | 0.1 | 0.2 | n/a | 0.2 | n/a | 1.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 7 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 7.4 | 0.2 | 0.6 | n/a | 0.6 | n/a | 2.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 11 | 1 |
| Ash (g) | 10.7 | 0.4 | 1.1 | 1.2 | 0.7 | 0.2 | 4.7 | 0.6 | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.8 | 20 | 2 |
| Aspartic acid (g) | 9.0 | 0.2 | 0.4 | n/a | 0.7 | n/a | 2.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 13 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 30.4 | n/a | n/a | n/a | n/a | n/a | 115.6 | n/a | n/a | n/a | 146 | 12 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 337.0 | 6.7 | 14.8 | 10.1 | 60.7 | 34.4 | 321.3 | 156.3 | n/a | 2.5 | 0.0 | n/a | 3.0 | 17.9 | 965 | 80 |
| Calories | 2,427.4 | 87.4 | 374.9 | 61.5 | 132.3 | 157.3 | 672.8 | 38.5 | n/a | 128.8 | 247.5 | n/a | 92.4 | 78.3 | 4,499 | 375 |
| Calories (kj) | 10,158.7 | 365.5 | 1,568.2 | 257.3 | 553.8 | 658.3 | 2,814.8 | 161.5 | n/a | 539.0 | 1,035.7 | n/a | 386.7 | 327.9 | 18,828 | 1,569 |
| Campesterol | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 67.5 | n/a | n/a | n/a | 69 | 6 |
| Carbohydrates (g) | 413.5 | 19.1 | 13.4 | 15.3 | 5.0 | 40.6 | 36.4 | 12.6 | n/a | 34.9 | 0.0 | n/a | 24.7 | 20.4 | 636 | 53 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 3.9 | 0.1 | 0.5 | 0.1 | 0.2 | 0.0 | 1.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 7 | 1 |
| Cystine (g) | 2.5 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Dietary Fiber (g) | 66.1 | 1.1 | 9.3 | 3.4 | 2.8 | 0.0 | 34.4 | 8.3 | n/a | 0.1 | 0.0 | n/a | 1.7 | 2.4 | 129 | 11 |
| Folate (mcg) | 349.4 | 7.7 | 5.1 | 266.5 | 11.5 | 0.4 | 109.6 | 0.9 | n/a | 0.8 | 0.0 | n/a | 0.0 | 3.3 | 755 | 63 |
| Folate, DFE (mcg) | 349.4 | 7.7 | 5.1 | 450.5 | 11.5 | 0.4 | 109.6 | 0.9 | n/a | 0.8 | 0.0 | n/a | 0.0 | 3.3 | 939 | 78 |
| Folate, food (mcg) | 349.4 | 7.7 | 5.1 | 3.7 | 11.5 | 0.4 | 109.6 | 0.9 | n/a | 0.8 | 0.0 | n/a | 0.0 | 3.3 | 492 | 41 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 262.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 263 | 22 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.2 | n/a | 17.3 | n/a | n/a | n/a | 4.1 | 22 | 2 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.5 | 0.2 | n/a | 15.1 | n/a | n/a | n/a | 10.8 | 27 | 2 |
| Glutamic acid (g) | 23.2 | 1.2 | 0.9 | n/a | 1.6 | n/a | 5.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 32 | 3 |
| Glycine (g) | 5.2 | 0.1 | 0.2 | n/a | 0.3 | n/a | 1.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 8 | 1 |
| Histidine (g) | 2.5 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 29.5 | 7.6 | 1.9 | 12.0 | 0.9 | 0.3 | 7.2 | 1.3 | n/a | 0.2 | 0.0 | n/a | 0.2 | 0.9 | 62 | 5 |
| Isoleucine (g) | 4.3 | 0.2 | 0.2 | n/a | 0.2 | n/a | 1.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 6 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 8.0 | 0.3 | 0.3 | n/a | 0.3 | n/a | 1.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 11 | 1 |
| Lysine (g) | 4.4 | 0.1 | 0.2 | n/a | 0.1 | n/a | 1.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 6 | 0 |
| Magnesium (mg) | 1,104.5 | 34.8 | 51.1 | 36.9 | 61.6 | 3.7 | 493.9 | 9.4 | n/a | 0.8 | 0.0 | n/a | 1.5 | 10.4 | 1,809 | 151 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 30.7 | 0.4 | 1.6 | n/a | 0.5 | 0.0 | 3.1 | 2.7 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 39 | 3 |
| Methionine (g) | 1.9 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 13.6 | n/a | 1.6 | 0.1 | 7.1 | 0.0 | 9.5 | 0.0 | n/a | 0.0 | 17.7 | n/a | 0.1 | 0.0 | 50 | 4 |
| Niacin (mg) | 6.0 | 8.5 | 0.3 | 13.3 | 0.8 | 0.0 | 3.9 | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.8 | 34 | 3 |
| Pantothenic acid (mg) | 8.4 | 0.1 | 0.5 | 6.7 | 0.1 | 0.1 | 1.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 17 | 1 |
| Phenylalanine (g) | 5.6 | 0.2 | 0.2 | n/a | 0.3 | n/a | 1.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 7 | 1 |
| Phosphorus (mg) | 3,263.5 | 85.2 | 117.0 | 92.6 | 111.3 | 1.7 | 808.9 | 10.0 | n/a | 1.7 | 0.0 | n/a | 2.4 | 23.1 | 4,517 | 376 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Polyunsaturated Fat (g) | 15.8 | n/a | 0.4 | 0.2 | 2.8 | 0.0 | 36.2 | 0.0 | n/a | 0.0 | 7.9 | n/a | 0.2 | 0.0 | 64 | 5 |
| Potassium (mg) | 2,677.0 | 83.5 | 308.4 | 114.0 | 162.2 | 55.1 | 1,024.4 | 67.2 | n/a | 22.0 | 0.0 | n/a | 12.0 | 377.7 | 4,903 | 409 |
| Proline (g) | 5.8 | 0.4 | 0.2 | n/a | 0.2 | n/a | 1.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 8 | 1 |
| Protein (g) | 105.4 | 3.5 | 3.9 | 1.9 | 4.9 | 0.0 | 23.0 | 0.6 | n/a | 0.1 | 0.0 | n/a | 0.0 | 1.1 | 145 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 149.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 150 | 12 |
| Riboflavin (mg) | 0.9 | 0.4 | 0.1 | 1.1 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 7.6 | 0.0 | 32.5 | 0.1 | 0.9 | 0.0 | 4.6 | 0.1 | n/a | 0.0 | 2.1 | n/a | 0.0 | 0.0 | 48 | 4 |
| Selenium | n/a | 29.5 | 10.5 | 2.0 | 0.6 | 0.5 | 32.0 | 0.5 | n/a | 0.3 | 0.0 | n/a | 0.2 | 0.7 | 77 | 6 |
| Serine (g) | 4.7 | 0.2 | 0.2 | n/a | 0.2 | n/a | 1.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 7 | 1 |
| Sodium (mg) | 12.5 | 1.0 | 21.0 | 139.2 | 0.2 | 11.6 | 37.8 | 1.6 | n/a | 1.7 | 0.0 | n/a | 0.9 | 3.3 | 231 | 19 |
| Starch | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.8 | 39.1 | 1.4 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 2.6 | 44 | 4 |
| Sugar | n/a | n/a | 4.2 | 3.3 | 0.9 | 40.2 | 2.0 | 0.3 | n/a | 34.8 | 0.0 | n/a | 19.5 | 17.4 | 122 | 10 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 4.8 | 0.6 | 0.0 | 1.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 9 | 1 |
| Threonine (g) | 3.6 | 0.1 | 0.1 | n/a | 0.1 | n/a | 1.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.2 | 9.0 | 6.0 | 0.0 | 0.4 | 0.4 | n/a | 0.0 | 4.9 | n/a | 0.3 | 1.4 | 23 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.1 | n/a | 25.1 | 1.6 | n/a | n/a | 7.7 | n/a | n/a | 0.0 | 35 | 3 |
| Total Fat (g) | 43.1 | 0.3 | 36.7 | 0.4 | 11.4 | 0.0 | 53.1 | 0.2 | n/a | 0.0 | 28.0 | n/a | 0.4 | 0.2 | 174 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.5 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Tyrosine (g) | 3.6 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 0 |
| Valine (g) | 5.8 | 0.2 | 0.2 | n/a | 0.2 | n/a | 1.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 8 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 499.8 | 0.2 | 0.0 | 0.0 | 46.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1,171.3 | 1,717 | 143 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 150.2 | 0.0 | 0.0 | 0.0 | 2.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 58.5 | 211 | 18 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 0 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.2 | 1.4 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.9 | 40.0 | 0.0 | 0.0 | 0.8 | 0.6 | n/a | 0.2 | 0.0 | n/a | 0.1 | 0.3 | 43 | 4 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 26.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 27 | 2 |
| Water (g) | 51.3 | 0.7 | 1.7 | 0.6 | 1.1 | 0.6 | 8.8 | 1.7 | n/a | 7.2 | 0.0 | n/a | 4.8 | 10.0 | 88 | 7 |
| Zinc (mg) | 24.8 | 0.6 | 1.1 | 10.1 | 0.7 | 0.0 | 5.5 | 0.3 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 43 | 4 |
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.