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.
|
1/4 cup (43g) quinoa |
1 1/2 cups (122g) rolled oats |
1/4 cup (28g) ground flax seeds |
1/4 cup (35g) sunflower seeds |
1/4 cup (27g) pecans |
1/2 cup (73g) raisins |
1/4 cup (85g) honey |
1/4 cup (64g) applesauce |
1 teaspoon (5g) coconut oil |
1 teaspoon (3g) cinnamon |
1/8 teaspoon (0g) allspice |
1/8 teaspoon (0g) nutmeg |
1/2 teaspoon (2g) vanilla extract |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.7 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Arginine (g) | 0.5 | 1.0 | 0.5 | 0.8 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Ash (g) | 1.0 | 2.2 | 1.0 | 1.1 | 0.4 | 1.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Aspartic acid (g) | 0.5 | 1.5 | 0.6 | 0.9 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 24.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 24 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 20.0 | 63.2 | 71.4 | 27.3 | 19.1 | 36.3 | 5.1 | 2.6 | 0.0 | 26.2 | 1.7 | 0.5 | 0.2 | 273 | 27 |
| Calories | 156.4 | 460.5 | 149.5 | 204.4 | 188.3 | 216.8 | 257.6 | 48.5 | 38.8 | 6.5 | 0.7 | 1.5 | 6.0 | 1,735 | 174 |
| Calories (kj) | 654.1 | 1,927.0 | 625.5 | 855.8 | 787.3 | 907.7 | 1,078.0 | 202.7 | 162.3 | 27.0 | 2.8 | 6.4 | 25.3 | 7,262 | 726 |
| Campesterol | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 27.3 | 82.3 | 8.1 | 7.0 | 3.8 | 57.4 | 69.8 | 12.7 | 0.0 | 2.1 | 0.2 | 0.1 | 0.3 | 271 | 27 |
| 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 | 0 | 0 |
| Copper (mg) | 0.3 | 0.5 | 0.3 | 0.6 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.6 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 3.0 | 12.3 | 7.6 | 3.0 | 2.6 | 2.7 | 0.2 | 0.8 | 0.0 | 1.4 | 0.1 | 0.1 | 0.0 | 34 | 3 |
| Folate (mcg) | 78.2 | 38.9 | 24.4 | 79.5 | 6.0 | 3.6 | 1.7 | 0.6 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 233 | 23 |
| Folate, DFE (mcg) | 78.2 | 38.9 | 24.4 | 79.5 | 6.0 | 3.6 | 1.7 | 0.6 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 233 | 23 |
| Folate, food (mcg) | 78.2 | 38.9 | 24.4 | 79.5 | 6.0 | 3.6 | 1.7 | 0.6 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 233 | 23 |
| 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 | 0 | 0 |
| Fructose | n/a | 0.0 | 0.0 | n/a | 0.0 | 21.5 | 34.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | 56 | 6 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Glucose (dextrose) | n/a | 0.0 | 0.1 | n/a | 0.0 | 20.1 | 30.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 51 | 5 |
| Glutamic acid (g) | 0.8 | 3.4 | 1.1 | 2.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Glycine (g) | 0.3 | 0.8 | 0.3 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.3 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.9 | 5.2 | 1.6 | 1.8 | 0.7 | 1.4 | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 13 | 1 |
| Isoleucine (g) | 0.2 | 0.6 | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 1.2 | 0.3 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Lysine (g) | 0.3 | 0.8 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 83.7 | 167.7 | 109.8 | 113.8 | 33.0 | 23.2 | 1.7 | 1.9 | 0.0 | 1.6 | 0.3 | 0.5 | 0.3 | 537 | 54 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.9 | 4.4 | 0.7 | 0.7 | 1.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Methionine (g) | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.7 | 2.4 | 2.1 | 6.5 | 11.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 23 | 2 |
| Niacin (mg) | 0.6 | 1.4 | 0.9 | 2.9 | 0.3 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Pantothenic acid (mg) | 0.3 | 1.4 | 0.3 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Phenylalanine (g) | 0.3 | 0.8 | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 194.2 | 498.2 | 179.8 | 231.0 | 75.5 | 73.2 | 3.4 | 4.5 | 0.0 | 1.7 | 0.3 | 0.6 | 0.1 | 1,262 | 126 |
| Phytosterols | n/a | n/a | n/a | 186.9 | 27.8 | n/a | n/a | n/a | 3.9 | 0.7 | 0.2 | 0.2 | n/a | 220 | 22 |
| Polyunsaturated Fat (g) | 1.4 | 2.8 | 8.0 | 8.1 | 5.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 3 |
| Potassium (mg) | 239.3 | 439.8 | 227.6 | 225.8 | 111.7 | 543.0 | 44.1 | 38.9 | 0.0 | 11.3 | 2.6 | 1.0 | 3.1 | 1,888 | 189 |
| Proline (g) | 0.3 | 0.5 | 0.2 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Protein (g) | 6.0 | 16.0 | 5.1 | 7.3 | 2.5 | 2.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 40 | 4 |
| 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 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 1.3 | 1.0 | 1.6 | 1.7 | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 0.0 | 0.1 | 0.0 | 10 | 1 |
| Selenium (mcg) | 3.6 | 35.1 | 7.1 | 18.6 | 1.0 | 0.4 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 67 | 7 |
| Serine (g) | 0.2 | 0.9 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 2.1 | 7.3 | 8.4 | 3.2 | 0.0 | 8.0 | 3.4 | 17.9 | 0.0 | 0.3 | 0.2 | 0.0 | 0.2 | 51 | 5 |
| Starch (g) | 22.2 | 70.4 | n/a | n/a | 0.1 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 95 | 9 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 1.2 | 0.3 | 0.9 | 1.1 | 0.3 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 5 | 0 |
| Sugar | n/a | 1.2 | 0.4 | 0.9 | 1.1 | 42.9 | 69.6 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.3 | 117 | 12 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.6 | 0.5 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.5 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.0 | 0.5 | 0.1 | 12.3 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 14 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.9 | 0.1 | 5.6 | 0.1 | 6.7 | 0.0 | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 15 | 1 |
| Total Fat (g) | 2.6 | 7.9 | 11.8 | 18.0 | 19.6 | 0.3 | 0.0 | 0.1 | 4.5 | 0.0 | 0.0 | 0.1 | 0.0 | 65 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.5 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.3 | 0.8 | 0.3 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 6.0 | 0.0 | 0.0 | 17.5 | 15.3 | 0.0 | 0.0 | 7.0 | 0.0 | 7.7 | 1.4 | 0.3 | 0.0 | 55 | 6 |
| Vitamin A, RAE (mcg) | 0.4 | 0.0 | 0.0 | 1.1 | 0.8 | 0.0 | 0.0 | 0.6 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 3 | 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 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C | n/a | 0.0 | 0.2 | 0.5 | 0.3 | 1.7 | 0.4 | 1.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4 | 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 | 0 | 0 |
| Water (g) | 5.6 | 13.2 | 1.9 | 1.7 | 1.0 | 11.2 | 14.5 | 50.7 | 0.0 | 0.3 | 0.0 | 0.0 | 1.1 | 101 | 10 |
| Zinc (mg) | 1.3 | 4.4 | 1.2 | 1.8 | 1.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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.