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Nutritional Facts: DIY Cereal

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.

  3 cups (171g)
wheat flakes
2 cups (184g)
sliced almonds
2 cups (0g)
unsweetened dried cherries
2 cups (170g)
flaked coconut
1 cup (145g)
golden raisins
Total 1 serving
Alanine n/a 1.9 n/a 0.3 n/a 2 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0 0
Arginine n/a 4.5 n/a 0.9 n/a 5 0
Ash (g) 5.6 5.5 n/a 2.7 2.4 16 1
Aspartic acid n/a 5.4 n/a 0.6 n/a 6 0
Beta-sitosterol n/a 242.9 n/a n/a n/a 243 15
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 171.0 485.8 n/a 18.7 76.9 752 47
Calories 637.8 1,058.0 n/a 775.2 437.9 2,909 182
Calories (kj) 2,669.3 4,430.7 n/a 3,243.6 1,832.8 12,176 761
Campesterol n/a 9.2 n/a n/a n/a 9 1
Carbohydrates (g) 132.4 39.9 n/a 88.1 115.3 376 23
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.4 1.8 n/a 0.5 0.5 3 0
Cystine n/a 0.3 n/a 0.1 n/a 0 0
Dietary Fiber (g) 19.5 22.4 n/a 16.8 5.8 65 4
Folate (mcg) 78.7 92.0 n/a 5.1 4.4 180 11
Folate, DFE (mcg) 78.7 92.0 n/a 5.1 4.4 180 11
Folate, food (mcg) 78.7 92.0 n/a 5.1 4.4 180 11
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a 0.2 n/a 0.0 n/a 0 0
Galactose n/a 0.1 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 0.2 n/a 0.9 n/a 1 0
Glutamic acid n/a 12.5 n/a 1.3 n/a 14 1
Glycine n/a 2.7 n/a 0.3 n/a 3 0
Histidine n/a 1.0 n/a 0.1 n/a 1 0
Hydroxyproline n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 8.8 6.8 n/a 2.6 2.6 21 1
Isoleucine n/a 1.3 n/a 0.1 n/a 1 0
Lactose n/a 0.0 n/a 0.0 n/a 0 0
Leucine n/a 2.7 n/a 0.3 n/a 3 0
Lysine n/a 1.1 n/a 0.2 n/a 1 0
Magnesium (mg) 157.3 493.1 n/a 86.7 50.8 788 49
Maltose n/a 0.1 n/a 0.0 n/a 0 0
Manganese n/a 4.2 n/a 1.6 0.4 6 0
Methionine n/a 0.3 n/a 0.1 n/a 0 0
Monounsaturated Fat (g) 0.6 56.8 n/a 2.3 0.0 60 4
Niacin (mg) 9.8 6.2 n/a 1.2 1.7 19 1
Pantothenic acid n/a 0.9 n/a 0.2 0.2 1 0
Phenylalanine n/a 2.1 n/a 0.2 n/a 2 0
Phosphorus (mg) 294.1 890.6 n/a 170.0 166.8 1,521 95
Polyunsaturated Fat (g) 2.0 22.2 n/a 0.4 0.2 25 2
Potassium (mg) 932.0 1,297.2 n/a 613.7 1,081.7 3,925 245
Proline n/a 1.9 n/a 0.3 n/a 2 0
Protein (g) 19.7 39.0 n/a 5.3 4.9 69 4
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 1.7 1.9 n/a 0.0 0.3 4 0
Saturated Fat (g) 0.8 6.9 n/a 44.9 0.2 53 3
Selenium (mcg) 10.1 4.6 n/a 27.4 1.0 43 3
Serine n/a 1.7 n/a 0.4 n/a 2 0
Sodium (mg) 661.8 1.8 n/a 484.5 17.4 1,166 73
Starch n/a 1.4 n/a 0.0 n/a 1 0
Stigmasterol n/a 7.4 n/a n/a n/a 7 0
Sucrose n/a 6.6 n/a 61.6 n/a 68 4
Sugar (g) 3.4 7.2 n/a 62.5 85.8 159 10
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 1.8 0.4 n/a 0.0 0.0 2 0
Threonine n/a 1.1 n/a 0.1 n/a 1 0
Tocopherol, alpha (mg) 3.1 48.2 n/a 0.0 0.2 52 3
Tocopherol, beta n/a 0.5 n/a 0.0 n/a 1 0
Tocopherol, delta n/a 0.1 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 1.2 n/a 0.1 n/a 1 0
Total Fat (g) 4.8 90.9 n/a 47.6 0.7 144 9
Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan n/a 0.4 n/a 0.0 n/a 0 0
Tyrosine n/a 0.8 n/a 0.1 n/a 1 0
Valine n/a 1.5 n/a 0.2 n/a 2 0
Vitamin A, IU (IU) 0.0 1.8 n/a 0.0 0.0 2 0
Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.3 n/a 0.1 0.5 2 0
Vitamin C (mg) 0.0 0.0 n/a 0.0 4.6 5 0
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 8.6 8.6 n/a 26.3 21.7 65 4
Zinc (mg) 2.9 5.7 n/a 1.2 0.5 10 1

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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