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.
1/2 cup (70g) sunflower seeds |
1/4 cup (36g) sesame seeds |
1/4 cup (39g) oats |
1 large (136g) bananas |
1 tablespoon (14g) oil |
1 (50g) eggs |
1 (33g) egg whites |
1 tablespoon (21g) honey |
1/2 cup (60g) whole wheat pastry flour |
1/4 cup (32g) pumpkin seeds |
1/2 cup (61g) granola cereal |
1/4 cup (36g) raisins |
Total | 1 serving | |
Alanine (g) | 0.8 | 0.3 | 0.3 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 0.3 | 0.5 | 0.5 | 0.0 | 3 | 0 |
Alcohol (g) | 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 |
Arginine (g) | 1.7 | 0.9 | 0.5 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 0.4 | 1.7 | 0.8 | 0.1 | 7 | 0 |
Ash (g) | 2.1 | 1.6 | 0.7 | 1.1 | 0.0 | 0.5 | 0.2 | 0.0 | 0.9 | 1.5 | 1.5 | 0.7 | 11 | 0 |
Aspartic acid (g) | 1.7 | 0.6 | 0.6 | 0.2 | 0.0 | 0.7 | 0.4 | 0.0 | 0.4 | 1.0 | 0.9 | 0.0 | 6 | 0 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 54.6 | 351.0 | 21.1 | 6.8 | 0.0 | 28.0 | 2.3 | 1.3 | 20.4 | 14.8 | 47.6 | 18.1 | 566 | 0 |
Calories | 408.8 | 206.3 | 151.7 | 121.0 | 120.2 | 71.5 | 17.2 | 63.8 | 204.0 | 180.3 | 298.3 | 108.4 | 1,952 | 0 |
Calories (kj) | 1,711.5 | 862.9 | 634.9 | 504.6 | 503.1 | 299.5 | 71.3 | 267.1 | 854.4 | 754.3 | 1,248.1 | 453.9 | 8,166 | 0 |
Carbohydrates (g) | 14.0 | 8.4 | 25.8 | 31.1 | 0.0 | 0.4 | 0.2 | 17.3 | 43.2 | 3.5 | 32.5 | 28.7 | 205 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186 | 0 |
Copper (mg) | 1.3 | 1.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.4 | 0.1 | 4 | 0 |
Cystine (g) | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 6.0 | 4.2 | 4.1 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 1.9 | 5.5 | 1.3 | 33 | 0 |
Folate (mcg) | 158.9 | 34.9 | 21.8 | 27.2 | 0.0 | 23.5 | 1.3 | 0.4 | 26.4 | 18.7 | 50.0 | 1.8 | 365 | 0 |
Folate, DFE (mcg) | 158.9 | 34.9 | 21.8 | 27.2 | 0.0 | 23.5 | 1.3 | 0.4 | 26.4 | 18.7 | 50.0 | 1.8 | 365 | 0 |
Folate, food (mcg) | 158.9 | 34.9 | 21.8 | 27.2 | 0.0 | 23.5 | 1.3 | 0.4 | 26.4 | 18.7 | 50.0 | 1.8 | 365 | 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 | n/a | n/a | n/a | 6.6 | n/a | 0.0 | 0.0 | 8.6 | 0.0 | 0.0 | n/a | 10.8 | 26 | 0 |
Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 6.8 | n/a | 0.2 | 0.1 | 7.5 | 0.0 | 0.0 | n/a | 10.1 | 25 | 0 |
Glutamic acid (g) | 3.9 | 1.4 | 1.4 | 0.2 | 0.0 | 0.8 | 0.5 | 0.0 | 2.6 | 2.0 | 1.9 | 0.1 | 15 | 0 |
Glycine (g) | 1.0 | 0.4 | 0.3 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.6 | 0.5 | 0.0 | 4 | 0 |
Histidine (g) | 0.4 | 0.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.3 | 0.2 | 0.0 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 3.7 | 5.2 | 1.8 | 0.4 | 0.0 | 0.9 | 0.0 | 0.1 | 2.2 | 2.8 | 2.6 | 0.7 | 20 | 0 |
Isoleucine (g) | 0.8 | 0.3 | 0.3 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.3 | 0.4 | 0.4 | 0.0 | 3 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine (g) | 1.2 | 0.5 | 0.5 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | 0.5 | 0.8 | 0.6 | 0.0 | 5 | 0 |
Lysine (g) | 0.7 | 0.2 | 0.3 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | 0.2 | 0.4 | 0.4 | 0.0 | 3 | 0 |
Magnesium (mg) | 227.5 | 126.4 | 69.0 | 36.7 | 0.0 | 6.0 | 3.6 | 0.4 | 82.2 | 190.9 | 106.8 | 11.6 | 861 | 0 |
Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 1.4 | 0.9 | 1.9 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 1.5 | 2.5 | 0.1 | 11 | 0 |
Methionine (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 13.0 | 6.8 | 0.8 | 0.0 | 3.8 | 1.8 | 0.0 | 0.0 | 0.2 | 5.2 | 5.8 | 0.0 | 37 | 0 |
Niacin (mg) | 5.8 | 1.6 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 1.6 | 1.3 | 0.3 | 15 | 0 |
Pantothenic acid (mg) | 0.8 | 0.0 | 0.5 | 0.5 | 0.0 | 0.8 | 0.1 | 0.0 | 0.4 | 0.2 | 1.0 | 0.0 | 4 | 0 |
Phenylalanine (g) | 0.8 | 0.3 | 0.3 | 0.1 | 0.0 | 0.3 | 0.2 | 0.0 | 0.4 | 0.6 | 0.4 | 0.0 | 4 | 0 |
Phosphorus (mg) | 462.0 | 226.4 | 204.0 | 29.9 | 0.0 | 99.0 | 5.0 | 0.8 | 214.2 | 397.6 | 278.2 | 36.6 | 1,954 | 0 |
Phytosterols (mg) | 373.8 | 257.0 | n/a | 21.8 | 131.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 784 | 0 |
Polyunsaturated Fat (g) | 16.2 | 7.8 | 1.0 | 0.1 | 7.4 | 1.0 | 0.0 | 0.0 | 0.7 | 6.8 | 5.6 | 0.0 | 47 | 0 |
Potassium (mg) | 451.5 | 168.5 | 167.3 | 486.9 | 0.0 | 69.0 | 53.8 | 10.9 | 217.8 | 260.9 | 329.4 | 271.5 | 2,487 | 0 |
Proline (g) | 0.8 | 0.3 | 0.4 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 1.2 | 0.4 | 0.5 | 0.1 | 4 | 0 |
Protein (g) | 14.5 | 6.4 | 6.6 | 1.5 | 0.0 | 6.3 | 3.6 | 0.1 | 7.9 | 9.7 | 9.1 | 1.1 | 67 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80 | 0 |
Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 1 | 0 |
Saturated Fat (g) | 3.1 | 2.5 | 0.5 | 0.2 | 1.8 | 1.6 | 0.0 | 0.0 | 0.3 | 2.8 | 2.5 | 0.0 | 15 | 0 |
Selenium (mcg) | 37.1 | 12.4 | n/a | 1.4 | 0.0 | 15.4 | 6.6 | 0.2 | 37.1 | 3.0 | 17.0 | 0.2 | 130 | 0 |
Serine (g) | 0.8 | 0.3 | 0.3 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | 0.4 | 0.5 | 0.4 | 0.0 | 4 | 0 |
Sodium (mg) | 6.3 | 4.0 | 0.8 | 1.4 | 0.0 | 71.0 | 54.8 | 0.8 | 1.2 | 2.3 | 15.3 | 4.0 | 162 | 0 |
Starch | n/a | n/a | n/a | 7.3 | n/a | n/a | n/a | n/a | 34.7 | 0.5 | n/a | 1.0 | 43 | 0 |
Sucrose (g) | 1.8 | n/a | n/a | 3.3 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.4 | n/a | 0.2 | 6 | 0 |
Sugar (g) | 1.8 | 0.1 | n/a | 16.6 | 0.0 | 0.2 | 0.2 | 17.2 | 0.2 | 0.5 | 12.2 | 21.5 | 71 | 0 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 1.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 0.0 | 3 | 0 |
Threonine (g) | 0.6 | 0.3 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.2 | 0.3 | 0.3 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 24.6 | 0.1 | n/a | 0.1 | 1.9 | 0.5 | 0.0 | 0.0 | 0.4 | 0.7 | 6.8 | 0.0 | 35 | 0 |
Tocopherol, beta (mg) | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.3 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 1.1 | 11.3 | n/a | 0.0 | 13 | 0 |
Total Fat (g) | 36.0 | 17.9 | 2.7 | 0.4 | 13.6 | 4.8 | 0.1 | 0.0 | 1.5 | 15.8 | 14.7 | 0.2 | 108 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.2 | 0.4 | 0.3 | 0.0 | 2 | 0 |
Valine (g) | 0.9 | 0.4 | 0.4 | 0.1 | 0.0 | 0.4 | 0.3 | 0.0 | 0.3 | 0.5 | 0.5 | 0.0 | 4 | 0 |
Vitamin A, IU (IU) | 35.0 | 3.2 | 0.0 | 87.0 | 0.0 | 270.0 | 0.0 | 0.0 | 5.4 | 5.2 | 11.6 | 0.0 | 417 | 0 |
Vitamin A, RAE (mcg) | 2.1 | 0.0 | 0.0 | 4.1 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 87 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.3 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 2 | 0 |
Vitamin C (mg) | 1.0 | 0.0 | 0.0 | 11.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.7 | 0.8 | 15 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 0 |
Water (g) | 3.3 | 1.7 | 3.2 | 101.9 | 0.0 | 38.1 | 28.9 | 3.6 | 6.4 | 1.7 | 3.3 | 5.6 | 198 | 0 |
Zinc (mg) | 3.5 | 2.8 | 1.5 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 1.6 | 2.5 | 2.5 | 0.1 | 15 | 0 |
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