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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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