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 cup (81g) rolled oats |
1 cup (0g) rye flakes |
1 cup (90g) bran buds |
1 cup (172g) roasted soybeans |
1/2 cup (68g) hazelnuts |
1/2 cup (59g) walnuts |
1 cup (129g) pumpkin seeds |
1/2 cup (70g) sunflower seeds |
1/2 cup (72g) sesame seeds |
1 cup (100g) cranberries |
1 cup (165g) apricots |
1 cup (147g) dates |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | n/a | 3.2 | 0.5 | 0.4 | 1.9 | 0.8 | 0.7 | 0.0 | 0.1 | 0.1 | 8 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.7 | n/a | n/a | 5.3 | 1.5 | 1.3 | 6.9 | 1.7 | 1.9 | 0.1 | 0.1 | 0.2 | 20 | 1 |
| Ash (g) | 1.4 | n/a | 7.1 | 9.1 | 1.5 | 1.0 | 6.2 | 2.1 | 3.2 | 0.2 | 1.2 | 2.4 | 35 | 2 |
| Aspartic acid (g) | 1.0 | n/a | n/a | 8.6 | 1.1 | 1.1 | 3.8 | 1.7 | 1.2 | 0.2 | 0.5 | 0.3 | 19 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 60.1 | 37.4 | n/a | n/a | n/a | n/a | n/a | n/a | 98 | 5 |
| 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 | 0 | 0 |
| Calcium (mg) | 42.1 | n/a | 56.7 | 240.8 | 77.0 | 57.3 | 59.3 | 54.6 | 702.0 | 8.0 | 21.5 | 57.3 | 1,377 | 69 |
| Calories | 307.0 | n/a | 225.0 | 775.7 | 423.9 | 382.6 | 721.1 | 408.8 | 412.6 | 46.0 | 79.2 | 414.5 | 4,196 | 210 |
| Calories (kj) | 1,284.7 | n/a | 941.4 | 3,249.1 | 1,774.6 | 1,601.7 | 3,017.3 | 1,711.5 | 1,725.8 | 194.0 | 331.7 | 1,731.7 | 17,563 | 878 |
| Campesterol | n/a | n/a | n/a | n/a | 4.1 | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 0 |
| Carbohydrates (g) | 54.8 | n/a | 72.0 | 56.3 | 11.3 | 8.0 | 13.8 | 14.0 | 16.9 | 12.2 | 18.3 | 110.3 | 388 | 19 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.3 | n/a | 0.4 | 1.9 | 1.2 | 0.9 | 1.7 | 1.3 | 2.9 | 0.1 | 0.1 | 0.3 | 11 | 1 |
| Cystine (g) | 0.4 | n/a | n/a | 1.1 | 0.2 | 0.1 | 0.4 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Dietary Fiber (g) | 8.2 | n/a | 38.7 | 13.9 | 6.5 | 3.9 | 7.7 | 6.0 | 8.5 | 4.6 | 3.3 | 11.8 | 113 | 6 |
| Folate (mcg) | 25.9 | n/a | 1,210.5 | 352.6 | 76.3 | 57.3 | 74.8 | 158.9 | 69.8 | 1.0 | 14.9 | 27.9 | 2,070 | 103 |
| Folate, DFE (mcg) | 25.9 | n/a | 2,032.2 | 352.6 | 76.3 | 57.3 | 74.8 | 158.9 | 69.8 | 1.0 | 14.9 | 27.9 | 2,892 | 145 |
| Folate, food (mcg) | 25.9 | n/a | 36.9 | 352.6 | 76.3 | 57.3 | 74.8 | 158.9 | 69.8 | 1.0 | 14.9 | 27.9 | 896 | 45 |
| Folic acid (mcg) | 0.0 | n/a | 1,173.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,174 | 59 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.6 | 1.6 | 28.8 | 31 | 2 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 3.3 | 3.9 | 29.2 | 37 | 2 |
| Glutamic acid (g) | 2.3 | n/a | n/a | 13.2 | 2.5 | 1.6 | 8.0 | 3.9 | 2.8 | 0.1 | 0.3 | 0.5 | 35 | 2 |
| Glycine (g) | 0.5 | n/a | n/a | 3.1 | 0.5 | 0.5 | 2.4 | 1.0 | 0.9 | 0.0 | 0.1 | 0.1 | 9 | 0 |
| Histidine (g) | 0.2 | n/a | n/a | 1.8 | 0.3 | 0.2 | 1.0 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Iron (mg) | 3.4 | n/a | 13.5 | 6.8 | 3.2 | 1.7 | 11.4 | 3.7 | 10.5 | 0.3 | 0.6 | 1.5 | 57 | 3 |
| Isoleucine (g) | 0.4 | n/a | n/a | 3.3 | 0.4 | 0.4 | 1.7 | 0.8 | 0.5 | 0.0 | 0.1 | 0.1 | 8 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.8 | n/a | n/a | 5.5 | 0.7 | 0.7 | 3.1 | 1.2 | 1.0 | 0.1 | 0.1 | 0.1 | 13 | 1 |
| Lysine (g) | 0.5 | n/a | n/a | 4.5 | 0.3 | 0.2 | 1.6 | 0.7 | 0.4 | 0.0 | 0.2 | 0.1 | 9 | 0 |
| Magnesium (mg) | 111.8 | n/a | 184.5 | 392.2 | 110.0 | 92.4 | 763.7 | 227.5 | 252.7 | 6.0 | 16.5 | 63.2 | 2,221 | 111 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.2 | 0 | 0 |
| Manganese (mg) | 2.9 | n/a | 7.4 | 3.8 | 4.2 | 2.0 | 5.9 | 1.4 | 1.8 | 0.4 | 0.1 | 0.4 | 30 | 2 |
| Methionine (g) | 0.2 | n/a | n/a | 0.9 | 0.1 | 0.1 | 0.8 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 1.6 | n/a | 0.5 | 8.2 | 30.8 | 5.2 | 21.0 | 13.0 | 13.5 | 0.0 | 0.3 | 0.1 | 94 | 5 |
| Niacin (mg) | 0.9 | n/a | 15.3 | 1.8 | 1.2 | 0.7 | 6.4 | 5.8 | 3.3 | 0.1 | 1.0 | 1.9 | 38 | 2 |
| Pantothenic acid (mg) | 0.9 | n/a | 1.3 | 0.8 | 0.6 | 0.3 | 1.0 | 0.8 | 0.0 | 0.3 | 0.4 | 0.9 | 7 | 0 |
| Phenylalanine (g) | 0.5 | n/a | n/a | 3.6 | 0.4 | 0.4 | 2.2 | 0.8 | 0.7 | 0.0 | 0.1 | 0.1 | 9 | 0 |
| Phosphorus (mg) | 332.1 | n/a | 450.0 | 1,116.3 | 195.8 | 202.4 | 1,590.6 | 462.0 | 452.9 | 13.0 | 38.0 | 91.1 | 4,944 | 247 |
| Phytosterols | n/a | n/a | n/a | n/a | 64.8 | 42.1 | n/a | 373.8 | 514.1 | n/a | 29.7 | n/a | 1,025 | 51 |
| Polyunsaturated Fat (g) | 1.9 | n/a | 1.2 | 21.0 | 5.3 | 27.6 | 27.1 | 16.2 | 15.7 | 0.1 | 0.1 | 0.0 | 116 | 6 |
| Potassium (mg) | 293.2 | n/a | 900.0 | 2,346.1 | 459.0 | 258.0 | 1,043.6 | 451.5 | 337.0 | 85.0 | 427.4 | 964.3 | 7,565 | 378 |
| Proline (g) | 0.4 | n/a | n/a | 4.0 | 0.4 | 0.4 | 1.7 | 0.8 | 0.6 | 0.0 | 0.2 | 0.2 | 9 | 0 |
| Protein (g) | 10.7 | n/a | 6.3 | 68.1 | 10.1 | 8.9 | 39.0 | 14.5 | 12.8 | 0.4 | 2.3 | 3.6 | 177 | 9 |
| Retinol (mcg) | 0.0 | n/a | 459.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 460 | 23 |
| Riboflavin (mg) | 0.1 | n/a | 1.3 | 1.3 | 0.1 | 0.1 | 0.2 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 4 | 0 |
| Saturated Fat (g) | 0.9 | n/a | 0.4 | 5.4 | 3.0 | 3.6 | 11.2 | 3.1 | 5.0 | 0.0 | 0.0 | 0.0 | 33 | 2 |
| Selenium (mcg) | 23.4 | n/a | 26.0 | 33.2 | 1.6 | 2.9 | 12.1 | 37.1 | 24.8 | 0.1 | 0.2 | 4.4 | 166 | 8 |
| Serine (g) | 0.6 | n/a | n/a | 3.9 | 0.5 | 0.5 | 2.2 | 0.8 | 0.7 | 0.1 | 0.1 | 0.1 | 9 | 0 |
| Sodium (mg) | 4.9 | n/a | 612.0 | 3.4 | 0.0 | 1.2 | 9.0 | 6.3 | 7.9 | 2.0 | 1.7 | 2.9 | 651 | 33 |
| Starch (g) | 46.9 | n/a | n/a | n/a | 0.3 | 0.0 | 1.9 | n/a | n/a | 0.0 | n/a | n/a | 49 | 2 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.7 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | n/a | n/a | n/a | 2.8 | 1.4 | 1.5 | 1.8 | n/a | 0.1 | 9.7 | 35.0 | 53 | 3 |
| Sugar (g) | 0.8 | n/a | 24.3 | n/a | 2.9 | 1.5 | 1.8 | 1.8 | 0.2 | 4.0 | 15.2 | 93.1 | 146 | 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 | 0 | 0 |
| Thiamin (mg) | 0.4 | n/a | 1.1 | 0.7 | 0.4 | 0.2 | 0.4 | 1.0 | 0.6 | 0.0 | 0.0 | 0.1 | 5 | 0 |
| Threonine (g) | 0.3 | n/a | n/a | 3.0 | 0.3 | 0.3 | 1.3 | 0.6 | 0.5 | 0.0 | 0.1 | 0.1 | 7 | 0 |
| Tocopherol, alpha (mg) | 0.3 | n/a | 1.4 | n/a | 10.1 | 0.4 | 2.8 | 24.6 | 0.2 | 1.2 | 1.5 | 0.1 | 43 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 1.1 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | n/a | n/a | 0.0 | 12.2 | 45.3 | 0.3 | n/a | 0.0 | n/a | 0.1 | 58 | 3 |
| Total Fat (g) | 5.3 | n/a | 1.9 | 37.2 | 41.0 | 38.1 | 63.3 | 36.0 | 35.8 | 0.1 | 0.6 | 0.6 | 260 | 13 |
| 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | n/a | 1.0 | 0.1 | 0.1 | 0.7 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Tyrosine (g) | 0.3 | n/a | n/a | 2.6 | 0.2 | 0.2 | 1.4 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Valine (g) | 0.6 | n/a | n/a | 3.4 | 0.5 | 0.4 | 2.0 | 0.9 | 0.7 | 0.0 | 0.1 | 0.1 | 9 | 0 |
| Vitamin A, IU (IU) | 0.0 | n/a | 1,530.0 | 0.0 | 13.5 | 11.7 | 20.6 | 35.0 | 6.5 | 60.0 | 3,177.9 | 14.7 | 4,870 | 243 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 459.9 | 0.0 | 0.7 | 0.6 | 1.3 | 2.1 | 0.0 | 3.0 | 158.4 | 0.0 | 626 | 31 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 18.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18 | 1 |
| Vitamin B-6 (mg) | 0.1 | n/a | 6.0 | 0.4 | 0.4 | 0.3 | 0.2 | 0.9 | 0.6 | 0.1 | 0.1 | 0.2 | 9 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 18.0 | 7.9 | 4.3 | 0.8 | 2.5 | 1.0 | 0.0 | 13.3 | 16.5 | 0.6 | 65 | 3 |
| Vitamin D (IU) | 0.0 | n/a | 119.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 6 |
| Water (g) | 8.8 | n/a | 2.7 | 1.4 | 3.6 | 2.4 | 6.7 | 3.3 | 3.4 | 87.1 | 142.5 | 30.2 | 292 | 15 |
| Zinc (mg) | 2.9 | n/a | 4.5 | 8.2 | 1.7 | 1.8 | 10.1 | 3.5 | 5.6 | 0.1 | 0.3 | 0.4 | 39 | 2 |
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