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Nutritional Facts: Crunchy Maple Walnut Granola With Dates

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 to taste (0g)
vegetable oil
4 cups (324g)
old fashioned oats
8 ounces (227g)
walnut pieces
1/2 cup (60g)
whole wheat flour
1/2 cup (60g)
nonfat dry milk powder
1/2 teaspoon (3g)
table salt
1 1/2 cups (473g)
pure maple syrup
1/4 cup (55g)
canola oil
1 tablespoon (13g)
pure vanilla extract
8 ounces (227g)
pitted dates
Total 1 serving
Alanine n/a 1.8 1.6 0.3 0.7 0.0 n/a n/a n/a 0.2 5 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.5 0.0 4 0
Arginine n/a 2.8 5.2 0.4 0.8 0.0 n/a n/a n/a 0.3 9 0
Ash n/a 5.7 4.0 0.9 4.8 3.0 2.2 0.0 0.0 3.6 24 1
Aspartic acid n/a 3.9 4.1 0.4 1.6 0.0 n/a n/a n/a 0.5 11 0
Beta-sitosterol n/a n/a 145.1 n/a n/a n/a n/a 225.1 n/a n/a 370 15
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium n/a 168.5 222.3 20.4 754.2 0.7 482.0 0.0 1.4 88.5 1,738 72
Calories n/a 1,228.0 1,483.2 204.0 217.2 0.0 1,228.5 481.8 37.4 639.6 5,520 230
Calories (kj) n/a 5,138.6 6,209.7 854.4 909.6 0.0 5,140.8 2,016.0 156.7 2,671.7 23,097 962
Campesterol n/a n/a 15.9 n/a n/a n/a n/a 131.3 n/a n/a 147 6
Carbohydrates n/a 219.3 31.1 43.2 31.2 0.0 316.8 0.0 1.6 170.2 813 34
Cholesterol n/a 0.0 0.0 0.0 12.0 0.0 0.0 0.0 0.0 0.0 12 1
Copper n/a 1.3 3.6 0.2 0.0 0.0 0.1 0.0 0.0 0.5 6 0
Cystine n/a 1.5 0.5 0.2 0.2 0.0 n/a n/a n/a 0.2 2 0
Dietary Fiber n/a 32.7 15.2 6.4 0.0 0.0 0.0 0.0 0.0 18.1 72 3
Folate n/a 103.7 222.3 26.4 30.0 0.0 0.0 0.0 0.0 43.1 425 18
Folate, DFE n/a 103.7 222.3 26.4 30.0 0.0 0.0 0.0 0.0 43.1 425 18
Folate, food n/a 103.7 222.3 26.4 30.0 0.0 0.0 0.0 0.0 43.1 425 18
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.0 0.2 0.0 n/a n/a 2.5 n/a n/a 44.4 47 2
Galactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) n/a 0.0 0.2 0.0 n/a n/a 7.6 n/a n/a 45.1 53 2
Glutamic acid n/a 9.2 6.4 2.6 4.5 0.0 n/a n/a n/a 0.8 24 1
Glycine n/a 2.1 1.9 0.3 0.5 0.0 n/a n/a n/a 0.2 5 0
Histidine n/a 0.9 0.9 0.2 0.6 0.0 n/a n/a n/a 0.1 3 0
Iron n/a 13.8 6.6 2.2 0.2 0.0 0.5 0.0 0.0 2.3 26 1
Isoleucine n/a 1.6 1.4 0.3 1.3 0.0 n/a n/a n/a 0.1 5 0
Lactose n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Leucine n/a 3.2 2.7 0.5 2.1 0.0 n/a n/a n/a 0.2 9 0
Lysine n/a 2.1 1.0 0.2 1.7 0.0 n/a n/a n/a 0.1 5 0
Magnesium n/a 447.1 358.3 82.2 66.0 0.0 99.2 0.0 1.6 97.5 1,152 48
Maltose n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.3 0 0
Manganese n/a 11.8 7.7 2.4 0.0 0.0 13.7 0.0 0.0 0.6 36 2
Methionine n/a 0.7 0.5 0.1 0.5 0.0 n/a n/a n/a 0.0 2 0
Monounsaturated Fat n/a 6.4 20.3 0.2 0.1 0.0 0.1 34.5 0.0 0.1 62 3
Niacin n/a 3.6 2.6 3.0 0.6 0.0 0.4 0.0 0.1 2.9 13 1
Pantothenic acid n/a 3.6 1.3 0.4 2.1 0.0 0.2 0.0 0.0 1.3 9 0
Phenylalanine n/a 2.2 1.6 0.4 1.0 0.0 n/a n/a n/a 0.1 5 0
Phosphorus n/a 1,328.4 784.7 214.2 580.8 0.0 9.5 0.0 0.8 140.6 3,059 127
Phytosterols n/a n/a 163.3 n/a n/a 0.0 n/a n/a n/a n/a 163 7
Polyunsaturated Fat n/a 7.5 107.0 0.7 0.0 0.0 0.1 15.3 0.0 0.0 131 5
Potassium n/a 1,172.9 1,000.2 217.8 1,076.4 0.2 1,001.7 0.0 19.2 1,487.8 5,976 249
Proline n/a 1.5 1.6 1.2 2.1 0.0 n/a n/a n/a 0.3 7 0
Protein n/a 42.6 34.5 7.9 21.7 0.0 0.2 0.0 0.0 5.6 113 5
Retinol n/a 0.0 0.0 0.0 3.6 0.0 0.0 0.0 0.0 0.0 4 0
Riboflavin n/a 0.5 0.3 0.1 0.9 0.0 6.0 0.0 0.0 0.1 8 0
Saturated Fat n/a 3.6 13.9 0.3 0.3 0.0 0.0 4.0 0.0 0.1 22 1
Selenium n/a 93.6 11.1 37.1 16.4 0.0 2.8 0.0 0.0 6.8 168 7
Serine n/a 2.3 2.1 0.4 1.2 0.0 n/a n/a n/a 0.1 6 0
Sodium n/a 19.4 4.5 1.2 321.0 1,162.7 56.7 0.0 1.2 4.5 1,571 65
Starch n/a 187.7 0.1 34.7 n/a n/a n/a n/a n/a n/a 222 9
Stigmasterol n/a n/a 2.3 n/a n/a n/a n/a 1.6 n/a n/a 4 0
Sucrose n/a 3.2 5.5 0.2 n/a n/a 275.6 n/a n/a 54.1 339 14
Sugar n/a 3.2 5.9 0.2 31.2 0.0 285.6 0.0 1.6 143.7 471 20
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin n/a 1.5 0.8 0.3 0.2 0.0 0.3 0.0 0.0 0.1 3 0
Threonine n/a 1.2 1.4 0.2 1.0 0.0 n/a n/a n/a 0.1 4 0
Tocopherol, alpha n/a 1.4 1.6 0.4 0.0 0.0 0.0 9.5 0.0 0.1 13 1
Tocopherol, beta n/a 0.1 0.3 0.1 0.0 n/a n/a 0.0 n/a 0.0 1 0
Tocopherol, delta n/a 0.0 4.3 0.0 0.0 n/a n/a 0.5 n/a 0.0 5 0
Tocopherol, gamma n/a 0.4 47.2 1.1 0.0 n/a n/a 14.9 n/a 0.1 64 3
Total Fat n/a 21.1 147.9 1.5 0.5 0.0 0.3 54.5 0.0 0.9 227 9
Trans-monoenoic Fat n/a 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 n/a 0.2 n/a n/a 0 0
Tryptophan n/a 0.6 0.4 0.1 0.3 0.0 n/a n/a n/a 0.0 1 0
Tyrosine n/a 1.3 0.9 0.2 1.0 0.0 n/a n/a n/a 0.0 3 0
Valine n/a 2.2 1.7 0.3 1.5 0.0 n/a n/a n/a 0.2 6 0
Vitamin A, IU n/a 0.0 45.4 5.4 13.2 0.0 0.0 0.0 0.0 22.7 87 4
Vitamin A, RAE n/a 0.0 2.3 0.0 3.6 0.0 0.0 0.0 0.0 0.0 6 0
Vitamin B-12 n/a 0.0 0.0 0.0 2.4 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin B-6 n/a 0.3 1.2 0.2 0.2 0.0 0.0 0.0 0.0 0.4 2 0
Vitamin C n/a 0.0 2.9 0.0 4.1 0.0 0.0 0.0 0.0 0.9 8 0
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water n/a 35.1 9.2 6.4 1.9 0.0 153.0 0.0 6.8 46.6 259 11
Zinc n/a 11.8 7.0 1.6 2.4 0.0 6.9 0.0 0.0 0.7 30 1

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