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.
1/2 cup (69g) mixed nuts |
1/2 cup (0g) puffed brown rice cereal |
1/4 cup (0g) cereal |
1/4 cup (0g) cereal |
2/3 cup (104g) oats |
1/2 cup (14g) corn flakes |
1/4 cup (21g) desiccated coconut |
1 tablespoon (7g) ground flax seeds |
1 tablespoon (21g) honey |
100 g (100g) applesauce |
1/2 teaspoon (2g) vanilla extract |
1/4 cup (36g) raisins |
1/2 cup (0g) dried banana pieces |
1/8 cup (0g) dried cherries |
1/8 cup (21g) peanut butter chips |
1/8 cup (0g) carob chips |
1/8 cup (17g) chocolate shavings |
1/8 cup (22g) mini chocolate chips |
Total | 1 serving | |
Alanine (g) | 0.6 | n/a | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Arginine (g) | 1.5 | n/a | n/a | n/a | 1.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 3 | 0 |
Ash (g) | 2.8 | n/a | n/a | n/a | 1.8 | 0.3 | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.7 | n/a | n/a | 0.5 | n/a | 0.6 | 0.3 | 8 | 0 |
Aspartic acid (g) | 1.4 | n/a | n/a | n/a | 1.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.1 | 4 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 14.0 | n/a | 14 | 0 |
Caffeine (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 13.2 | 13.4 | 27 | 0 |
Calcium (mg) | 48.0 | n/a | n/a | n/a | 56.2 | 0.6 | 2.3 | 17.9 | 1.3 | 4.0 | 0.2 | 18.1 | n/a | n/a | 23.1 | n/a | 16.7 | 6.9 | 195 | 0 |
Calories | 406.9 | n/a | n/a | n/a | 404.8 | 50.5 | 96.9 | 37.4 | 63.8 | 76.0 | 6.0 | 108.4 | n/a | n/a | 111.1 | n/a | 82.7 | 103.8 | 1,548 | 0 |
Calories (kj) | 1,702.2 | n/a | n/a | n/a | 1,694.0 | 211.4 | 405.5 | 156.4 | 267.1 | 318.0 | 25.3 | 453.9 | n/a | n/a | 464.7 | n/a | 346.0 | 434.2 | 6,479 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.1 | n/a | 2 | 0 |
Carbohydrates (g) | 17.4 | n/a | n/a | n/a | 69.0 | 12.2 | 11.0 | 2.0 | 17.3 | 19.9 | 0.3 | 28.7 | n/a | n/a | 9.8 | n/a | 4.9 | 13.8 | 206 | 0 |
Cholesterol (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.9 | n/a | n/a | n/a | 0.7 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.5 | 0.2 | 3 | 0 |
Cystine (g) | 0.2 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 6.2 | n/a | n/a | n/a | 11.0 | 0.4 | 2.1 | 1.9 | 0.0 | 1.2 | 0.0 | 1.3 | n/a | n/a | 1.1 | n/a | 2.7 | 1.3 | 29 | 0 |
Folate (mcg) | 34.3 | n/a | n/a | n/a | 58.3 | 67.2 | 0.6 | 6.1 | 0.4 | 1.0 | 0.0 | 1.8 | n/a | n/a | 16.2 | n/a | 4.6 | 2.8 | 193 | 0 |
Folate, DFE (mcg) | 34.3 | n/a | n/a | n/a | 58.3 | 110.9 | 0.6 | 6.1 | 0.4 | 1.0 | 0.0 | 1.8 | n/a | n/a | 16.2 | n/a | 4.6 | 2.8 | 237 | 0 |
Folate, food (mcg) | 34.3 | n/a | n/a | n/a | 58.3 | 4.8 | 0.6 | 6.1 | 0.4 | 1.0 | 0.0 | 1.8 | n/a | n/a | 16.2 | n/a | 4.6 | 2.8 | 131 | 0 |
Folic acid (mcg) | 0.0 | n/a | n/a | n/a | 0.0 | 62.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 62 | 0 |
Fructose | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 8.6 | n/a | n/a | 10.8 | n/a | n/a | n/a | n/a | n/a | n/a | 20 | 0 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 0.6 | 0.1 | 0.0 | 7.5 | n/a | n/a | 10.1 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 0 |
Glutamic acid (g) | 3.0 | n/a | n/a | n/a | 3.9 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 8 | 0 |
Glycine (g) | 0.7 | n/a | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
Histidine (g) | 0.3 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 2.5 | n/a | n/a | n/a | 4.9 | 4.1 | 0.3 | 0.4 | 0.1 | 0.4 | 0.0 | 0.7 | n/a | n/a | 0.4 | n/a | 2.9 | 0.7 | 17 | 0 |
Isoleucine (g) | 0.5 | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.9 | n/a | n/a | n/a | 1.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 3 | 0 |
Lysine (g) | 0.5 | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Magnesium (mg) | 154.1 | n/a | n/a | n/a | 184.2 | 1.3 | 10.8 | 27.4 | 0.4 | 3.0 | 0.3 | 11.6 | n/a | n/a | 23.1 | n/a | 54.0 | 24.9 | 495 | 0 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.3 | n/a | n/a | n/a | 5.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.3 | n/a | 0.7 | 0.2 | 8 | 0 |
Methionine (g) | 0.2 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 21.5 | n/a | n/a | n/a | 2.3 | 0.0 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.7 | n/a | 2.7 | 2.2 | 32 | 0 |
Niacin (mg) | 3.2 | n/a | n/a | n/a | 1.0 | 3.4 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.3 | n/a | n/a | 1.7 | n/a | 0.2 | 0.1 | 11 | 0 |
Pantothenic acid (mg) | 0.8 | n/a | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 3 | 0 |
Phenylalanine (g) | 0.7 | n/a | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
Phosphorus (mg) | 298.0 | n/a | n/a | n/a | 544.2 | 5.2 | 21.3 | 44.9 | 0.8 | 7.0 | 0.1 | 36.6 | n/a | n/a | 65.1 | n/a | 66.0 | 28.5 | 1,118 | 0 |
Polyunsaturated Fat (g) | 7.4 | n/a | n/a | n/a | 2.6 | 0.0 | 0.0 | 2.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 0.3 | 0.2 | 13 | 0 |
Potassium (mg) | 408.9 | n/a | n/a | n/a | 446.4 | 11.1 | 76.7 | 56.9 | 10.9 | 61.0 | 3.1 | 271.5 | n/a | n/a | 106.1 | n/a | 137.0 | 78.9 | 1,668 | 0 |
Proline (g) | 0.6 | n/a | n/a | n/a | 1.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
Protein (g) | 11.9 | n/a | n/a | n/a | 17.6 | 0.9 | 0.7 | 1.3 | 0.1 | 0.2 | 0.0 | 1.1 | n/a | n/a | 3.8 | n/a | 2.1 | 0.9 | 41 | 0 |
Retinol (mcg) | 0.0 | n/a | n/a | n/a | 0.0 | 61.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 62 | 0 |
Riboflavin (mg) | 0.1 | n/a | n/a | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 4.7 | n/a | n/a | n/a | 1.3 | 0.0 | 5.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.8 | n/a | 5.3 | 3.8 | 24 | 0 |
Selenium (mcg) | 5.1 | n/a | n/a | n/a | n/a | 1.2 | 3.4 | 1.8 | 0.2 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.8 | n/a | 1.3 | 0.9 | 15 | 0 |
Serine (g) | 0.6 | n/a | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
Sodium (mg) | 458.3 | n/a | n/a | n/a | 2.1 | 101.2 | 60.6 | 2.1 | 0.8 | 28.0 | 0.2 | 4.0 | n/a | n/a | 52.5 | n/a | 4.0 | 2.4 | 716 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | 9.6 | 0.0 | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6.3 | n/a | 6 | 0 |
Sucrose | n/a | n/a | n/a | n/a | n/a | 0.6 | 7.7 | 0.1 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 0 |
Sugar (g) | 3.2 | n/a | n/a | n/a | n/a | 1.5 | 7.8 | 0.1 | 17.2 | n/a | 0.3 | 21.5 | n/a | n/a | 8.0 | n/a | 0.2 | 11.8 | 72 | 0 |
Theobromine (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 214.0 | 105.1 | 319 | 0 |
Thiamin (mg) | 0.1 | n/a | n/a | n/a | 0.8 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.4 | n/a | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 7.5 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.1 | 0.1 | 8 | 0 |
Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | n/a | 2 | 0 |
Total Fat (g) | 35.2 | n/a | n/a | n/a | 7.2 | 0.1 | 5.9 | 3.0 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | n/a | 6.3 | n/a | 8.6 | 6.5 | 73 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.5 | n/a | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Valine (g) | 0.6 | n/a | n/a | n/a | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 2 | 0 |
Vitamin A, IU (IU) | 3.4 | n/a | n/a | n/a | 0.0 | 250.7 | 0.0 | 0.0 | 0.0 | 11.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 265 | 0 |
Vitamin A, RAE (mcg) | 0.0 | n/a | n/a | n/a | 0.0 | 63.8 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 65 | 0 |
Vitamin B-12 (mcg) | 0.0 | n/a | n/a | n/a | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.2 | n/a | n/a | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.3 | n/a | n/a | n/a | 0.0 | 3.1 | 0.0 | 0.0 | 0.1 | 1.7 | 0.0 | 0.8 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 6 | 0 |
Vitamin D (IU) | 0.0 | n/a | n/a | n/a | 0.0 | 20.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 20 | 0 |
Water (g) | 1.2 | n/a | n/a | n/a | 8.6 | 0.5 | 3.3 | 0.5 | 3.6 | 79.6 | 1.1 | 5.6 | n/a | n/a | 0.6 | n/a | 0.2 | 0.2 | 105 | 0 |
Zinc (mg) | 2.6 | n/a | n/a | n/a | 4.1 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.4 | n/a | 1.6 | 0.4 | 10 | 0 |
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.