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.
|
1/3 cup (73g) brown sugar |
1/4 cup (64g) applesauce |
1/4 cup (28g) ground flax seeds |
1/4 cup (0g) hemp seeds |
1 teaspoon (4g) vanilla extract |
1/4 teaspoon (1g) almond extract |
2 teaspoons (13g) maple syrup |
1 teaspoon (3g) cinnamon |
1/4 teaspoon (1g) nutmeg |
1/2 cup (70g) sunflower seeds |
1/2 cup (65g) pumpkin seeds |
5 cups (405g) old fashioned oats |
2/3 cup (143g) dried fruit |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 1.0 | 2.3 | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 1.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Arginine | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.7 | 3.5 | 3.4 | n/a | 9 | 1 |
| Ash (g) | 0.3 | 0.1 | 1.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2.1 | 3.1 | 7.2 | 2.6 | 17 | 1 |
| Aspartic acid | n/a | 0.0 | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.7 | 1.9 | 4.9 | n/a | 9 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 60.8 | 2.6 | 71.4 | n/a | 0.5 | 0.1 | 13.6 | 26.2 | 1.1 | 54.6 | 29.7 | 210.6 | 54.2 | 525 | 44 |
| Calories | 278.4 | 48.5 | 149.5 | n/a | 12.1 | 3.0 | 34.7 | 6.5 | 3.1 | 408.8 | 360.6 | 1,535.0 | 346.7 | 3,187 | 266 |
| Calories (kj) | 1,164.8 | 202.7 | 625.5 | n/a | 50.6 | 12.7 | 145.1 | 27.0 | 12.9 | 1,711.5 | 1,508.7 | 6,423.3 | 1,450.9 | 13,336 | 1,111 |
| Carbohydrates (g) | 71.9 | 12.7 | 8.1 | n/a | 0.5 | 0.1 | 8.9 | 2.1 | 0.3 | 14.0 | 6.9 | 274.2 | 91.4 | 491 | 41 |
| Cholesterol (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 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.9 | 1.6 | 0.5 | 5 | 0 |
| Cystine | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.2 | 1.8 | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.8 | 7.6 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 6.0 | 3.9 | 40.9 | 11.1 | 72 | 6 |
| Folate (mcg) | 0.7 | 0.6 | 24.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 158.9 | 37.4 | 129.6 | 5.7 | 358 | 30 |
| Folate, DFE (mcg) | 0.7 | 0.6 | 24.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 158.9 | 37.4 | 129.6 | 5.7 | 358 | 30 |
| Folate, food (mcg) | 0.7 | 0.6 | 24.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 158.9 | 37.4 | 129.6 | 5.7 | 358 | 30 |
| Folic acid (mcg) | 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 | 0 | 0 |
| Fructose (g) | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.0 | n/a | 0.1 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Glutamic acid | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 3.9 | 4.0 | 11.5 | n/a | 21 | 2 |
| Glycine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.0 | 1.2 | 2.6 | n/a | 5 | 0 |
| Histidine | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.5 | 1.1 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.5 | 0.2 | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.7 | 5.7 | 17.2 | 3.9 | 33 | 3 |
| Isoleucine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 0.8 | 2.0 | n/a | 4 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.2 | 1.6 | 4.0 | n/a | 7 | 1 |
| Lysine | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.7 | 0.8 | 2.6 | n/a | 4 | 0 |
| Magnesium (mg) | 6.6 | 1.9 | 109.8 | n/a | 0.5 | 0.1 | 2.8 | 1.6 | 1.1 | 227.5 | 381.8 | 558.9 | 55.6 | 1,348 | 112 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 1.4 | 2.9 | 14.7 | 0.3 | 21 | 2 |
| Methionine | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.4 | 0.8 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13.0 | 10.5 | 8.0 | 0.3 | 34 | 3 |
| Niacin (mg) | 0.1 | 0.1 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 3.2 | 4.6 | 2.7 | 17 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.5 | 4.5 | 0.6 | 7 | 1 |
| Phenylalanine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 1.1 | 2.7 | n/a | 5 | 0 |
| Phosphorus (mg) | 2.9 | 4.5 | 179.8 | n/a | 0.3 | 0.1 | 0.3 | 1.7 | 1.2 | 462.0 | 795.3 | 1,660.5 | 109.9 | 3,218 | 268 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.4 | 373.8 | n/a | n/a | n/a | 375 | 31 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 8.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16.2 | 13.5 | 9.3 | 0.2 | 47 | 4 |
| Potassium (mg) | 97.4 | 38.9 | 227.6 | n/a | 6.2 | 1.6 | 28.3 | 11.3 | 2.1 | 451.5 | 521.8 | 1,466.1 | 1,135.6 | 3,988 | 332 |
| Proline | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 0.8 | 1.8 | n/a | 4 | 0 |
| Protein (g) | 0.1 | 0.1 | 5.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 14.5 | 19.5 | 53.3 | 3.5 | 96 | 8 |
| Retinol (mcg) | 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 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.6 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.1 | 5.6 | 4.5 | 0.1 | 14 | 1 |
| Selenium (mcg) | 0.9 | 0.2 | 7.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 37.1 | 6.1 | 117.0 | n/a | 169 | 14 |
| Serine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 1.1 | 2.9 | n/a | 5 | 0 |
| Sodium (mg) | 20.5 | 17.9 | 8.4 | n/a | 0.4 | 0.1 | 1.6 | 0.3 | 0.1 | 6.3 | 4.5 | 24.3 | 25.7 | 110 | 9 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | 234.6 | n/a | 236 | 20 |
| Sucrose (g) | 69.3 | n/a | 0.3 | n/a | n/a | n/a | 7.8 | 0.0 | n/a | 1.8 | 0.7 | 4.0 | n/a | 84 | 7 |
| Sugar (g) | 71.1 | n/a | 0.4 | n/a | 0.5 | 0.1 | 8.1 | 0.1 | 0.2 | 1.8 | 0.9 | 4.0 | n/a | 87 | 7 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 1.9 | 0.1 | 4 | 0 |
| Threonine | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.6 | 0.6 | 1.5 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 24.6 | 1.4 | 1.7 | n/a | 28 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | n/a | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 5.6 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 0.3 | 22.6 | 0.5 | n/a | 29 | 2 |
| Total Fat (g) | 0.0 | 0.1 | 11.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 36.0 | 31.6 | 26.4 | 0.7 | 107 | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.4 | 0.7 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.5 | 0.7 | 1.6 | n/a | 3 | 0 |
| Valine | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 1.0 | 2.8 | n/a | 5 | 0 |
| Vitamin A, IU (IU) | 0.0 | 7.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 7.7 | 0.6 | 35.0 | 10.3 | 0.0 | 3,483.9 | 3,545 | 295 |
| Vitamin A, RAE (mcg) | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2.1 | 0.6 | 0.0 | 174.1 | 178 | 15 |
| Vitamin B-12 (mcg) | 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 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.4 | 0.2 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 1.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 1.2 | 0.0 | 5.4 | 9 | 1 |
| Vitamin D (IU) | 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 | 0 | 0 |
| Water (g) | 1.0 | 50.7 | 1.9 | n/a | 2.2 | 0.6 | 4.3 | 0.3 | 0.0 | 3.3 | 3.4 | 43.9 | 44.5 | 156 | 13 |
| Zinc (mg) | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 3.5 | 5.0 | 14.7 | 0.7 | 26 | 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.