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Nutritional Facts: Fiber Breakfast Cereal-Hot or Cold

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 (324g)
rolled oats
2 cups (116g)
wheat bran
1 cup (95g)
ground almonds
1 cup (112g)
ground flax seeds
1 to taste (0g)
fruit
14 cups (0g)
vanilla-flavored soymilk
Total 1 serving
Alanine (g) 1.8 0.9 1.0 1.0 n/a n/a 5 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 2.8 1.3 2.3 2.2 n/a n/a 8 1
Ash (g) 5.7 6.7 2.8 4.2 n/a n/a 19 1
Aspartic acid (g) 3.9 1.3 2.8 2.3 n/a n/a 10 1
Beta-sitosterol n/a n/a 125.4 n/a n/a n/a 125 9
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 168.5 84.7 250.8 285.6 n/a n/a 790 56
Calories 1,228.0 250.6 546.3 598.1 n/a n/a 2,623 187
Calories (kj) 5,138.6 1,048.6 2,287.6 2,502.1 n/a n/a 10,977 784
Campesterol n/a n/a 4.8 n/a n/a n/a 5 0
Carbohydrates (g) 219.3 74.8 20.6 32.3 n/a n/a 347 25
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 1.3 1.2 0.9 1.4 n/a n/a 5 0
Cystine (g) 1.5 0.4 0.2 0.4 n/a n/a 2 0
Dietary Fiber (g) 32.7 49.6 11.6 30.6 n/a n/a 125 9
Folate (mcg) 103.7 91.6 47.5 97.4 n/a n/a 340 24
Folate, DFE (mcg) 103.7 91.6 47.5 97.4 n/a n/a 340 24
Folate, food (mcg) 103.7 91.6 47.5 97.4 n/a n/a 340 24
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 0.0 n/a 0.1 0.0 n/a n/a 0 0
Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 0.1 0.4 n/a n/a 1 0
Glutamic acid (g) 9.2 3.3 6.5 4.5 n/a n/a 23 2
Glycine (g) 2.1 1.0 1.4 1.4 n/a n/a 6 0
Histidine (g) 0.9 0.5 0.5 0.5 n/a n/a 2 0
Hydroxyproline n/a n/a n/a 0.2 n/a n/a 0 0
Iron (mg) 13.8 12.3 3.5 6.4 n/a n/a 36 3
Isoleucine (g) 1.6 0.6 0.7 1.0 n/a n/a 4 0
Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 3.2 1.1 1.4 1.4 n/a n/a 7 1
Lysine (g) 2.1 0.7 0.6 1.0 n/a n/a 4 0
Magnesium (mg) 447.1 708.8 254.6 439.0 n/a n/a 1,850 132
Maltose (g) 0.0 n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 11.8 13.3 2.2 2.8 n/a n/a 30 2
Methionine (g) 0.7 0.3 0.1 0.4 n/a n/a 1 0
Monounsaturated Fat (g) 6.4 0.7 29.3 8.4 n/a n/a 45 3
Niacin (mg) 3.6 15.8 3.2 3.4 n/a n/a 26 2
Pantothenic acid (mg) 3.6 2.5 0.4 1.1 n/a n/a 8 1
Phenylalanine (g) 2.2 0.7 1.1 1.1 n/a n/a 5 0
Phosphorus (mg) 1,328.4 1,175.1 459.8 719.0 n/a n/a 3,682 263
Polyunsaturated Fat (g) 7.5 2.6 11.5 32.2 n/a n/a 54 4
Potassium (mg) 1,172.9 1,371.1 669.8 910.6 n/a n/a 4,124 295
Proline (g) 1.5 1.0 1.0 0.9 n/a n/a 4 0
Protein (g) 42.6 18.0 20.2 20.5 n/a n/a 101 7
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.5 0.7 1.0 0.2 n/a n/a 2 0
Saturated Fat (g) 3.6 0.7 3.5 4.1 n/a n/a 12 1
Selenium (mcg) 93.6 90.0 2.4 28.4 n/a n/a 214 15
Serine (g) 2.3 0.8 0.9 1.1 n/a n/a 5 0
Sodium (mg) 19.4 2.3 1.0 33.6 n/a n/a 56 4
Starch (g) 187.7 n/a 0.7 n/a n/a n/a 188 13
Stigmasterol n/a n/a 3.8 n/a n/a n/a 4 0
Sucrose (g) 3.2 n/a 3.4 1.3 n/a n/a 8 1
Sugar (g) 3.2 0.5 3.7 1.7 n/a n/a 9 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 1.5 0.6 0.2 1.8 n/a n/a 4 0
Threonine (g) 1.2 0.6 0.6 0.9 n/a n/a 3 0
Tocopherol, alpha (mg) 1.4 1.7 24.9 0.3 n/a n/a 28 2
Tocopherol, beta (mg) 0.1 n/a 0.3 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.4 n/a n/a 0 0
Tocopherol, gamma (mg) 0.4 n/a 0.6 22.3 n/a n/a 23 2
Total Fat (g) 21.1 4.9 46.9 47.2 n/a n/a 120 9
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.6 0.3 0.2 0.3 n/a n/a 1 0
Tyrosine (g) 1.3 0.5 0.4 0.6 n/a n/a 3 0
Valine (g) 2.2 0.8 0.8 1.2 n/a n/a 5 0
Vitamin A, IU (IU) 0.0 10.4 1.0 0.0 n/a n/a 11 1
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.3 1.5 0.1 0.5 n/a n/a 3 0
Vitamin C (mg) 0.0 0.0 0.0 0.7 n/a n/a 1 0
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 35.1 11.5 4.5 7.8 n/a n/a 59 4
Zinc (mg) 11.8 8.4 2.9 4.9 n/a n/a 28 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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