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.
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1 1/2 cups (122g) rolled oats |
1/4 cup (35g) sunflower seeds |
1/4 cup (32g) pumpkin seeds |
1/3 cup (46g) almonds |
1/3 cup (39g) walnuts |
1/4 cup (28g) ground flax seeds |
1/4 cup (55g) brown sugar |
4 (1,344g) mangoes |
1 dash (0g) shredded coconut |
1 teaspoon (3g) cinnamon |
1 teaspoon (6g) kosher salt |
1 1/4 cups (304g) soymilk |
1 (50g) eggs |
1 teaspoon (4g) vanilla |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.4 | 0.5 | 0.5 | 0.3 | 0.3 | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1 | 0 |
| Arginine (g) | 1.0 | 0.8 | 1.7 | 1.1 | 0.9 | 0.5 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | n/a | 8 | 1 |
| Ash (g) | 2.2 | 1.1 | 1.5 | 1.4 | 0.7 | 1.0 | 0.2 | 4.8 | 0.0 | 0.1 | 6.0 | 2.0 | 0.5 | 0.0 | 22 | 2 |
| Aspartic acid (g) | 1.5 | 0.9 | 1.0 | 1.2 | 0.7 | 0.6 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.9 | 0.7 | n/a | 8 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 54.2 | 24.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 79 | 8 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 63.2 | 27.3 | 14.8 | 122.7 | 38.2 | 71.4 | 45.7 | 147.8 | 0.0 | 26.2 | 1.4 | 75.9 | 28.0 | 0.5 | 663 | 66 |
| Calories | 460.5 | 204.4 | 180.3 | 273.4 | 254.8 | 149.5 | 209.0 | 806.4 | 0.5 | 6.5 | 0.0 | 164.0 | 71.5 | 12.1 | 2,793 | 279 |
| Calories (kj) | 1,927.0 | 855.8 | 754.3 | 1,144.3 | 1,066.8 | 625.5 | 874.5 | 3,360.0 | 2.0 | 27.0 | 0.0 | 686.5 | 299.5 | 50.6 | 11,674 | 1,167 |
| Campesterol | n/a | n/a | n/a | 1.8 | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Carbohydrates (g) | 82.3 | 7.0 | 3.5 | 9.7 | 5.3 | 8.1 | 53.9 | 201.3 | 0.0 | 2.1 | 0.0 | 19.1 | 0.4 | 0.5 | 393 | 39 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 186 | 19 |
| Copper (mg) | 0.5 | 0.6 | 0.4 | 0.5 | 0.6 | 0.3 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 5 | 0 |
| Cystine (g) | 0.6 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 12.3 | 3.0 | 1.9 | 5.0 | 2.6 | 7.6 | 0.0 | 21.5 | 0.0 | 1.4 | 0.0 | 1.8 | 0.0 | 0.0 | 57 | 6 |
| Folate (mcg) | 38.9 | 79.5 | 18.7 | 24.4 | 38.2 | 24.4 | 0.6 | 577.9 | 0.0 | 0.2 | 0.0 | 54.7 | 23.5 | 0.0 | 881 | 88 |
| Folate, DFE (mcg) | 38.9 | 79.5 | 18.7 | 24.4 | 38.2 | 24.4 | 0.6 | 577.9 | 0.0 | 0.2 | 0.0 | 54.7 | 23.5 | 0.0 | 881 | 88 |
| Folate, food (mcg) | 38.9 | 79.5 | 18.7 | 24.4 | 38.2 | 24.4 | 0.6 | 577.9 | 0.0 | 0.2 | 0.0 | 54.7 | 23.5 | 0.0 | 881 | 88 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 62.9 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 64 | 6 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 27.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 28 | 3 |
| Glutamic acid (g) | 3.4 | 2.0 | 2.0 | 2.4 | 1.1 | 1.1 | n/a | 1.3 | 0.0 | 0.0 | 0.0 | 1.5 | 0.8 | n/a | 16 | 2 |
| Glycine (g) | 0.8 | 0.5 | 0.6 | 0.7 | 0.3 | 0.3 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 4 | 0 |
| Histidine (g) | 0.3 | 0.2 | 0.3 | 0.3 | 0.2 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.2 | 1.8 | 2.8 | 1.8 | 1.1 | 1.6 | 0.4 | 2.2 | 0.0 | 0.2 | 0.0 | 1.9 | 0.9 | 0.0 | 20 | 2 |
| Isoleucine (g) | 0.6 | 0.4 | 0.4 | 0.3 | 0.2 | 0.3 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | n/a | 3 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.2 | 0.6 | 0.8 | 0.7 | 0.5 | 0.3 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.6 | 0.5 | n/a | 6 | 1 |
| Lysine (g) | 0.8 | 0.3 | 0.4 | 0.3 | 0.2 | 0.2 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 4 | 0 |
| Magnesium (mg) | 167.7 | 113.8 | 190.9 | 129.1 | 61.6 | 109.8 | 5.0 | 134.4 | 0.0 | 1.6 | 0.1 | 75.9 | 6.0 | 0.5 | 996 | 100 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 4.4 | 0.7 | 1.5 | 1.1 | 1.3 | 0.7 | 0.0 | 0.8 | 0.0 | 0.5 | 0.0 | 0.7 | 0.0 | 0.0 | 12 | 1 |
| Methionine (g) | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.4 | 6.5 | 5.2 | 14.9 | 3.5 | 2.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 1.2 | 1.8 | 0.0 | 40 | 4 |
| Niacin (mg) | 1.4 | 2.9 | 1.6 | 1.6 | 0.4 | 0.9 | 0.1 | 9.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 20 | 2 |
| Pantothenic acid (mg) | 1.4 | 0.4 | 0.2 | 0.1 | 0.2 | 0.3 | 0.1 | 2.6 | 0.0 | 0.0 | 0.0 | 1.1 | 0.8 | 0.0 | 7 | 1 |
| Phenylalanine (g) | 0.8 | 0.4 | 0.6 | 0.5 | 0.3 | 0.3 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | n/a | 4 | 0 |
| Phosphorus (mg) | 498.2 | 231.0 | 397.6 | 216.0 | 134.8 | 179.8 | 2.2 | 188.2 | 0.1 | 1.7 | 0.0 | 158.0 | 99.0 | 0.3 | 2,107 | 211 |
| Phytosterols | n/a | 186.9 | n/a | 58.4 | 28.1 | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 274 | 27 |
| Polyunsaturated Fat (g) | 2.8 | 8.1 | 6.8 | 6.0 | 18.4 | 8.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 2.9 | 1.0 | 0.0 | 55 | 5 |
| Potassium (mg) | 439.8 | 225.8 | 260.9 | 327.2 | 171.8 | 227.6 | 73.2 | 2,257.9 | 0.3 | 11.3 | 0.5 | 358.4 | 69.0 | 6.2 | 4,430 | 443 |
| Proline (g) | 0.5 | 0.4 | 0.4 | 0.4 | 0.3 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 3 | 0 |
| Protein (g) | 16.0 | 7.3 | 9.7 | 9.7 | 5.9 | 5.1 | 0.1 | 11.0 | 0.0 | 0.1 | 0.0 | 9.9 | 6.3 | 0.0 | 81 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 80 | 8 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.3 | 1.6 | 2.8 | 1.9 | 2.4 | 1.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.6 | 1.6 | 0.0 | 14 | 1 |
| Selenium (mcg) | 35.1 | 18.6 | 3.0 | 1.1 | 1.9 | 7.1 | 0.7 | 8.1 | 0.0 | 0.1 | 0.0 | 14.6 | 15.4 | 0.0 | 106 | 11 |
| Serine (g) | 0.9 | 0.4 | 0.5 | 0.5 | 0.4 | 0.3 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 4 | 0 |
| Sodium (mg) | 7.3 | 3.2 | 2.3 | 155.8 | 0.8 | 8.4 | 15.4 | 13.4 | 0.3 | 0.3 | 2,325.5 | 154.9 | 71.0 | 0.4 | 2,759 | 276 |
| Starch (g) | 70.4 | n/a | 0.5 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 71 | 7 |
| Stigmasterol | n/a | n/a | n/a | 1.8 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose (g) | 1.2 | 0.9 | 0.4 | 2.2 | 0.9 | 0.3 | 52.0 | 93.7 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 152 | 15 |
| Sugar (g) | 1.2 | 0.9 | 0.5 | 2.3 | 1.0 | 0.4 | 53.4 | 183.6 | 0.0 | 0.1 | 0.0 | 12.1 | 0.2 | 0.5 | 256 | 26 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.5 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.5 | 0.3 | 0.3 | 0.3 | 0.2 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.5 | 12.3 | 0.7 | 10.9 | 0.3 | 0.1 | 0.0 | 12.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.5 | 0.0 | 38 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.7 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.1 | 11.3 | 0.3 | 8.1 | 5.6 | n/a | 0.1 | n/a | 0.3 | n/a | n/a | 0.3 | n/a | 26 | 3 |
| Total Fat (g) | 7.9 | 18.0 | 15.8 | 23.9 | 25.4 | 11.8 | 0.0 | 5.1 | 0.0 | 0.0 | 0.0 | 5.3 | 4.8 | 0.0 | 118 | 12 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.2 | 0.4 | 0.2 | 0.2 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 2 | 0 |
| Valine (g) | 0.8 | 0.5 | 0.5 | 0.4 | 0.3 | 0.3 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 17.5 | 5.2 | 0.5 | 7.8 | 0.0 | 0.0 | 14,542.1 | 0.0 | 7.7 | 0.0 | 9.1 | 270.0 | 0.0 | 14,860 | 1,486 |
| Vitamin A, RAE (mcg) | 0.0 | 1.1 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | 725.8 | 0.0 | 0.4 | 0.0 | 0.0 | 80.0 | 0.0 | 808 | 81 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.5 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.5 | 0.6 | 0.0 | 0.5 | 0.2 | 0.0 | 489.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 491 | 49 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 41 | 4 |
| Water (g) | 13.2 | 1.7 | 1.7 | 1.2 | 1.6 | 1.9 | 0.7 | 1,121.7 | 0.0 | 0.3 | 0.0 | 267.5 | 38.1 | 2.2 | 1,452 | 145 |
| Zinc (mg) | 4.4 | 1.8 | 2.5 | 1.5 | 1.2 | 1.2 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | 15 | 1 |
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