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    Nutritional Facts: Cranky's Granola

    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 1/2 lbs (681g)
    rolled oats
    8 ounces (227g)
    slivered almonds
    4 1/2 ounces (128g)
    pepitas
    4 ounces (98g)
    flax seeds
    5 1/2 ounces (152g)
    sunflower seeds
    6 1/2 ounces (185g)
    coconut
    8 ounces (227g)
    brown sugar
    1/2 cup (170g)
    honey
    1/2 cup (109g)
    canola oil
    1 1/2 teaspoons (9g)
    salt
    1 cup (214g)
    dried fruit
    Total 1 serving
    Alanine (g) 3.8 2.3 1.9 0.9 1.7 0.6 n/a 0.0 n/a 0.0 n/a 11 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 5.8 5.5 6.8 1.9 3.6 2.1 n/a 0.0 n/a 0.0 n/a 26 1
    Ash (g) 12.1 6.8 6.1 3.6 4.6 3.6 1.0 0.3 0.0 9.0 3.9 51 3
    Aspartic acid (g) 8.3 6.6 3.8 2.0 3.7 1.2 n/a 0.0 n/a 0.0 n/a 26 1
    Beta-sitosterol n/a 299.4 n/a n/a n/a n/a n/a n/a 450.2 n/a n/a 750 37
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 354.1 598.7 58.8 250.1 118.3 48.0 188.3 10.2 0.0 2.2 81.3 1,710 85
    Calories 2,581.0 1,304.1 714.4 523.8 885.4 1,218.4 861.9 515.3 963.6 0.0 519.8 10,088 504
    Calories (kj) 10,800.7 5,461.3 2,989.2 2,191.4 3,706.7 5,096.8 3,606.4 2,156.0 4,031.9 0.0 2,175.3 42,216 2,111
    Campesterol n/a 11.3 n/a n/a n/a n/a n/a n/a 262.7 n/a n/a 274 14
    Carbohydrates (g) 461.0 49.1 13.7 28.3 30.3 43.7 222.5 139.7 0.0 0.0 137.0 1,125 56
    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
    Copper (mg) 2.7 2.3 1.7 1.2 2.7 1.5 0.1 0.1 0.0 0.0 0.8 13 1
    Cystine (g) 3.1 0.4 0.4 0.3 0.7 0.3 n/a 0.0 n/a 0.0 n/a 5 0
    Dietary Fiber (g) 68.8 27.7 7.7 26.8 13.0 30.1 0.0 0.3 0.0 0.0 16.7 191 10
    Folate (mcg) 217.9 113.4 74.1 85.3 344.1 16.6 2.3 3.4 0.0 0.0 8.6 866 43
    Folate, DFE (mcg) 217.9 113.4 74.1 85.3 344.1 16.6 2.3 3.4 0.0 0.0 8.6 866 43
    Folate, food (mcg) 217.9 113.4 74.1 85.3 344.1 16.6 2.3 3.4 0.0 0.0 8.6 866 43
    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
    Fructose (g) 0.0 0.2 0.2 0.0 n/a n/a 2.5 69.4 n/a n/a n/a 72 4
    Galactose (g) 0.0 0.1 0.0 0.0 n/a n/a 0.0 5.3 n/a n/a n/a 5 0
    Glucose (dextrose) (g) 0.0 0.3 0.2 0.4 n/a n/a 3.1 60.6 n/a n/a n/a 64 3
    Glutamic acid (g) 19.3 15.4 7.9 4.0 8.5 2.9 n/a 0.0 n/a 0.0 n/a 58 3
    Glycine (g) 4.4 3.3 2.4 1.2 2.2 0.6 n/a 0.0 n/a 0.0 n/a 14 1
    Histidine (g) 1.9 1.3 1.0 0.5 1.0 0.3 n/a 0.0 n/a 0.0 n/a 6 0
    Hydroxyproline n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 28.9 8.4 11.3 5.6 8.0 6.1 1.6 0.7 0.0 0.0 5.8 77 4
    Isoleucine (g) 3.4 1.6 1.6 0.9 1.7 0.5 n/a 0.0 n/a 0.0 n/a 10 0
    Lactose (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 6.7 3.4 3.1 1.2 2.5 0.9 n/a 0.0 n/a 0.0 n/a 18 1
    Lysine (g) 4.3 1.3 1.6 0.8 1.4 0.6 n/a 0.0 n/a 0.0 n/a 10 1
    Magnesium (mg) 939.8 607.8 756.6 384.5 492.7 166.1 20.4 3.4 0.0 0.1 83.4 3,455 173
    Maltose (g) 0.0 0.1 0.0 0.0 n/a n/a 0.0 2.4 n/a n/a n/a 3 0
    Manganese (mg) 24.7 5.2 5.8 2.4 3.0 5.1 0.1 0.1 0.0 0.0 0.5 47 2
    Methionine (g) 1.4 0.3 0.8 0.4 0.7 0.2 n/a 0.0 n/a 0.0 n/a 4 0
    Monounsaturated Fat (g) 13.5 70.1 20.8 7.4 28.1 5.1 0.0 0.0 69.0 0.0 0.5 214 11
    Niacin (mg) 7.7 7.7 6.4 3.0 12.6 1.1 0.2 0.2 0.0 0.0 4.1 43 2
    Pantothenic acid (mg) 7.6 1.1 1.0 1.0 1.7 1.5 0.3 0.1 0.0 0.0 0.9 15 1
    Phenylalanine (g) 4.5 2.5 2.2 0.9 1.8 0.6 n/a 0.0 n/a 0.0 n/a 13 1
    Phosphorus (mg) 2,792.1 1,097.7 1,575.8 629.8 1,000.6 380.3 9.1 6.8 0.0 0.0 164.7 7,657 383
    Phytosterols n/a n/a n/a n/a 809.6 n/a n/a n/a n/a 0.0 n/a 810 40
    Polyunsaturated Fat (g) 15.7 27.4 26.8 28.2 35.1 1.3 0.0 0.0 30.7 0.0 0.2 165 8
    Potassium (mg) 2,465.2 1,598.9 1,033.9 797.5 977.8 1,002.4 301.7 88.1 0.0 0.7 1,702.6 9,969 498
    Proline (g) 3.1 2.3 1.7 0.8 1.8 0.5 n/a 0.2 n/a 0.0 n/a 10 1
    Protein (g) 89.6 48.1 38.6 17.9 31.5 12.7 0.3 0.5 0.0 0.0 5.3 244 12
    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
    Riboflavin (mg) 1.1 2.3 0.2 0.2 0.5 0.2 0.0 0.1 0.0 0.0 0.3 5 0
    Saturated Fat (g) 7.6 8.5 11.1 3.6 6.8 105.6 0.0 0.0 8.0 0.0 0.1 151 8
    Selenium (mcg) 196.8 5.7 12.0 24.9 80.4 34.2 2.7 1.4 0.0 0.0 n/a 358 18
    Serine (g) 4.8 2.2 2.1 1.0 1.6 0.7 n/a 0.0 n/a 0.0 n/a 12 1
    Sodium (mg) 40.9 2.3 8.9 29.4 13.6 68.3 63.5 6.8 0.0 3,488.2 38.5 3,760 188
    Starch (g) 394.4 1.7 1.9 n/a n/a n/a n/a n/a n/a n/a n/a 398 20
    Stigmasterol n/a 9.1 n/a n/a n/a n/a n/a n/a 3.3 n/a n/a 12 1
    Sucrose (g) 6.7 8.2 1.4 1.1 3.8 n/a 214.5 1.5 n/a n/a n/a 237 12
    Sugar (g) 6.7 8.8 1.8 1.5 4.0 13.6 220.1 139.2 0.0 0.0 n/a 396 20
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 3.1 0.5 0.3 1.6 2.2 0.1 0.0 0.0 0.0 0.0 0.1 8 0
    Threonine (g) 2.6 1.4 1.3 0.8 1.4 0.5 n/a 0.0 n/a 0.0 n/a 8 0
    Tocopherol, alpha (mg) 2.9 59.5 2.8 0.3 53.3 0.8 0.0 0.0 19.0 0.0 n/a 139 7
    Tocopherol, beta (mg) 0.2 0.7 0.0 0.0 1.8 n/a n/a n/a 0.0 n/a n/a 3 0
    Tocopherol, delta (mg) 0.0 0.1 0.6 0.3 0.0 n/a n/a n/a 1.1 n/a n/a 2 0
    Tocopherol, gamma (mg) 0.8 1.5 44.9 19.6 0.6 n/a n/a n/a 29.8 n/a n/a 97 5
    Total Fat (g) 44.4 112.1 62.7 41.4 78.0 119.1 0.0 0.0 109.0 0.0 1.0 568 28
    Trans-monoenoic Fat n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
    TransFatty acids n/a 0.0 0.1 n/a n/a n/a n/a n/a 0.4 n/a n/a 1 0
    Tryptophan (g) 1.2 0.5 0.7 0.3 0.5 0.1 n/a 0.0 n/a 0.0 n/a 3 0
    Tyrosine (g) 2.7 1.0 1.4 0.5 1.0 0.4 n/a 0.0 n/a 0.0 n/a 7 0
    Valine (g) 4.7 1.9 2.0 1.1 2.0 0.8 n/a 0.0 n/a 0.0 n/a 12 1
    Vitamin A, IU (IU) 0.0 2.3 20.4 0.0 75.8 0.0 0.0 0.0 0.0 0.0 5,223.2 5,322 266
    Vitamin A, RAE (mcg) 0.0 0.0 1.3 0.0 4.5 0.0 0.0 0.0 0.0 0.0 260.9 267 13
    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
    Vitamin B-6 (mg) 0.7 0.3 0.2 0.5 2.0 0.6 0.1 0.0 0.0 0.0 0.3 5 0
    Vitamin C (mg) 0.0 0.0 2.4 0.6 2.1 2.8 0.0 0.8 0.0 0.0 8.1 17 1
    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
    Water (g) 73.8 10.7 6.7 6.8 7.2 5.5 3.0 29.0 0.0 0.0 66.7 209 10
    Zinc (mg) 24.8 7.0 10.0 4.3 7.6 3.7 0.1 0.4 0.0 0.0 1.1 59 3

    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.

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