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.
4 cups (324g) rolled oats |
1/3 cup (38g) wheat germ |
1/3 cup (46g) almonds |
1/3 cup (47g) sunflower seeds |
1 1/2 teaspoons (4g) cinnamon |
1/4 teaspoon (1g) nutmeg |
1/4 teaspoon (2g) salt |
1/3 cup (48g) raisins |
1/4 cup (55g) canola oil |
1/4 cup (79g) maple syrup |
1 teaspoon (4g) vanilla extract |
1/8 teaspoon (1g) almond extract |
Total | 1 serving | |
Alanine (g) | 1.8 | 0.6 | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 3 | 0 |
Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.2 | 2 | 0 |
Arginine (g) | 2.8 | 0.7 | 1.1 | 1.1 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 6 | 0 |
Ash (g) | 5.7 | 1.6 | 1.4 | 1.4 | 0.1 | 0.0 | 1.5 | 0.9 | 0.0 | 0.4 | 0.0 | 0.0 | 13 | 0 |
Aspartic acid (g) | 3.9 | 0.8 | 1.2 | 1.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 7 | 0 |
Beta-sitosterol | n/a | n/a | 54.2 | n/a | n/a | n/a | n/a | n/a | 225.1 | n/a | n/a | n/a | 279 | 0 |
Caffeine (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 |
Calcium (mg) | 168.5 | 14.9 | 122.7 | 36.4 | 39.3 | 1.1 | 0.4 | 24.1 | 0.0 | 80.3 | 0.5 | 0.1 | 488 | 0 |
Calories | 1,228.0 | 137.9 | 273.4 | 272.3 | 9.7 | 3.1 | 0.0 | 144.4 | 481.8 | 204.8 | 12.1 | 1.5 | 2,769 | 0 |
Calories (kj) | 5,138.6 | 576.7 | 1,144.3 | 1,139.9 | 40.6 | 12.9 | 0.0 | 604.5 | 2,016.0 | 856.8 | 50.6 | 6.3 | 11,587 | 0 |
Campesterol | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | 131.3 | n/a | n/a | n/a | 133 | 0 |
Carbohydrates (g) | 219.3 | 19.8 | 9.7 | 9.3 | 3.2 | 0.3 | 0.0 | 38.2 | 0.0 | 52.8 | 0.5 | 0.1 | 353 | 0 |
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 | 0 | 0 |
Copper (mg) | 1.3 | 0.3 | 0.5 | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Cystine (g) | 1.5 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Dietary Fiber (g) | 32.7 | 5.1 | 5.0 | 4.0 | 2.1 | 0.1 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 51 | 0 |
Folate (mcg) | 103.7 | 107.6 | 24.4 | 105.8 | 0.2 | 0.4 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 345 | 0 |
Folate, DFE (mcg) | 103.7 | 107.6 | 24.4 | 105.8 | 0.2 | 0.4 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 345 | 0 |
Folate, food (mcg) | 103.7 | 107.6 | 24.4 | 105.8 | 0.2 | 0.4 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 345 | 0 |
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 |
Fructose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 14.3 | n/a | 0.4 | n/a | n/a | 15 | 0 |
Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 13.4 | n/a | 1.3 | n/a | n/a | 15 | 0 |
Glutamic acid (g) | 9.2 | 1.5 | 2.4 | 2.6 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 16 | 0 |
Glycine (g) | 2.1 | 0.5 | 0.7 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
Histidine (g) | 0.9 | 0.2 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Hydroxyproline | 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 | 0 |
Iron (mg) | 13.8 | 2.4 | 1.8 | 2.4 | 0.3 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 22 | 0 |
Isoleucine (g) | 1.6 | 0.3 | 0.3 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 3.2 | 0.6 | 0.7 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 5 | 0 |
Lysine (g) | 2.1 | 0.6 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
Magnesium (mg) | 447.1 | 91.5 | 129.1 | 151.5 | 2.4 | 1.1 | 0.0 | 15.5 | 0.0 | 16.5 | 0.5 | 0.1 | 855 | 0 |
Maltose (g) | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 11.8 | 5.1 | 1.1 | 0.9 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 2.3 | 0.0 | 0.0 | 22 | 0 |
Methionine (g) | 0.7 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 6.4 | 0.5 | 14.9 | 8.6 | 0.0 | 0.0 | 0.0 | 0.0 | 34.5 | 0.0 | 0.0 | 0.0 | 65 | 0 |
Niacin (mg) | 3.6 | 2.6 | 1.6 | 3.9 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 12 | 0 |
Pantothenic acid (mg) | 3.6 | 0.9 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Phenylalanine (g) | 2.2 | 0.4 | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
Phosphorus (mg) | 1,328.4 | 322.4 | 216.0 | 307.7 | 2.5 | 1.2 | 0.0 | 48.8 | 0.0 | 1.6 | 0.3 | 0.0 | 2,229 | 0 |
Phytosterols | n/a | n/a | 58.4 | 249.0 | 1.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 309 | 0 |
Polyunsaturated Fat (g) | 7.5 | 2.3 | 6.0 | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 15.3 | 0.0 | 0.0 | 0.0 | 42 | 0 |
Potassium (mg) | 1,172.9 | 341.6 | 327.2 | 300.7 | 16.9 | 2.1 | 0.1 | 361.7 | 0.0 | 167.0 | 6.2 | 0.8 | 2,697 | 0 |
Proline (g) | 1.5 | 0.5 | 0.4 | 0.6 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 3 | 0 |
Protein (g) | 42.6 | 8.9 | 9.7 | 9.7 | 0.2 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 73 | 0 |
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 | 0 | 0 |
Riboflavin (mg) | 0.5 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 3.6 | 0.6 | 1.9 | 2.1 | 0.0 | 0.2 | 0.0 | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 12 | 0 |
Selenium (mcg) | 93.6 | 30.3 | 1.1 | 24.7 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 0.0 | 151 | 0 |
Serine (g) | 2.3 | 0.4 | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
Sodium (mg) | 19.4 | 4.6 | 155.8 | 4.2 | 0.4 | 0.1 | 581.4 | 5.3 | 0.0 | 9.5 | 0.4 | 0.0 | 781 | 0 |
Starch (g) | 187.7 | n/a | 0.3 | n/a | n/a | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | 189 | 0 |
Stigmasterol | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | n/a | 3 | 0 |
Sucrose (g) | 3.2 | n/a | 2.2 | 1.2 | 0.0 | n/a | n/a | 0.2 | n/a | 45.9 | n/a | n/a | 53 | 0 |
Sugar (g) | 3.2 | n/a | 2.3 | 1.2 | 0.1 | 0.2 | 0.0 | 28.6 | 0.0 | 47.6 | 0.5 | 0.1 | 84 | 0 |
Theobromine (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 |
Thiamin (mg) | 1.5 | 0.7 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 1.2 | 0.4 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 1.4 | n/a | 10.9 | 16.4 | 0.1 | 0.0 | 0.0 | 0.1 | 9.5 | 0.0 | 0.0 | 0.0 | 38 | 0 |
Tocopherol, beta (mg) | 0.1 | n/a | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma (mg) | 0.4 | n/a | 0.3 | 0.2 | 0.4 | 0.0 | n/a | 0.0 | 14.9 | n/a | n/a | n/a | 16 | 0 |
Total Fat (g) | 21.1 | 3.7 | 23.9 | 24.0 | 0.0 | 0.2 | 0.0 | 0.2 | 54.5 | 0.0 | 0.0 | 0.0 | 128 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.6 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 1.3 | 0.3 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Valine (g) | 2.2 | 0.5 | 0.4 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.5 | 23.3 | 11.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
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 | 0 |
Vitamin B-6 (mg) | 0.3 | 0.5 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
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 | 0 | 0 |
Water (g) | 35.1 | 4.3 | 1.2 | 2.2 | 0.4 | 0.0 | 0.0 | 7.5 | 0.0 | 25.5 | 2.2 | 0.3 | 79 | 0 |
Zinc (mg) | 11.8 | 4.7 | 1.5 | 2.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 0.0 | 0.0 | 22 | 0 |
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