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.
|
2 cups (162g) old fashioned oats |
1/2 cup (58g) wheat germ |
1/4 cup (29g) walnuts |
1/4 cup (36g) sesame seeds |
1/4 cup (21g) sweetened coconut |
1/4 cup (32g) pumpkin seeds |
2 tablespoons (28g) canola oil |
3 tablespoons (63g) honey |
1 teaspoon (3g) ground cinnamon |
1/4 cup (36g) dried currants |
1 to taste (0g) milk |
1 to taste (0g) fresh fruit |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.8 | 0.2 | 0.3 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.4 | 1.1 | 0.7 | 0.9 | 0.1 | 1.7 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Ash (g) | 2.9 | 2.4 | 0.5 | 1.6 | 0.3 | 1.5 | 0.0 | 0.1 | 0.1 | 0.8 | n/a | n/a | 10 | 3 |
| Aspartic acid (g) | 2.0 | 1.2 | 0.5 | 0.6 | 0.1 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol | n/a | n/a | 18.7 | n/a | n/a | n/a | 115.6 | n/a | n/a | n/a | n/a | n/a | 134 | 34 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 84.2 | 22.4 | 28.7 | 351.0 | 2.3 | 14.8 | 0.0 | 3.8 | 26.2 | 31.0 | n/a | n/a | 564 | 141 |
| Calories | 614.0 | 207.0 | 191.3 | 206.3 | 96.9 | 180.3 | 247.5 | 191.5 | 6.5 | 101.9 | n/a | n/a | 2,043 | 511 |
| Calories (kj) | 2,569.3 | 866.0 | 800.9 | 862.9 | 405.5 | 754.3 | 1,035.7 | 801.4 | 27.0 | 426.2 | n/a | n/a | 8,549 | 2,137 |
| Campesterol | n/a | n/a | 2.0 | n/a | n/a | n/a | 67.5 | n/a | n/a | n/a | n/a | n/a | 70 | 17 |
| Carbohydrates (g) | 109.7 | 29.8 | 4.0 | 8.4 | 11.0 | 3.5 | 0.0 | 51.9 | 2.1 | 26.7 | n/a | n/a | 247 | 62 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.6 | 0.5 | 0.5 | 1.5 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 4 | 1 |
| Cystine (g) | 0.7 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 16.4 | 7.6 | 2.0 | 4.2 | 2.1 | 1.9 | 0.0 | 0.1 | 1.4 | 2.4 | n/a | n/a | 38 | 10 |
| Folate (mcg) | 51.8 | 161.6 | 28.7 | 34.9 | 0.6 | 18.7 | 0.0 | 1.3 | 0.2 | 3.6 | n/a | n/a | 301 | 75 |
| Folate, DFE (mcg) | 51.8 | 161.6 | 28.7 | 34.9 | 0.6 | 18.7 | 0.0 | 1.3 | 0.2 | 3.6 | n/a | n/a | 301 | 75 |
| Folate, food (mcg) | 51.8 | 161.6 | 28.7 | 34.9 | 0.6 | 18.7 | 0.0 | 1.3 | 0.2 | 3.6 | n/a | n/a | 301 | 75 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 25.8 | 0.0 | n/a | n/a | n/a | 26 | 6 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 22.5 | 0.0 | n/a | n/a | n/a | 23 | 6 |
| Glutamic acid (g) | 4.6 | 2.3 | 0.8 | 1.4 | 0.2 | 2.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 11 | 3 |
| Glycine (g) | 1.0 | 0.8 | 0.2 | 0.4 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.4 | 0.4 | 0.1 | 0.2 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.9 | 3.6 | 0.9 | 5.2 | 0.3 | 2.8 | 0.0 | 0.3 | 0.2 | 1.2 | n/a | n/a | 21 | 5 |
| Isoleucine (g) | 0.8 | 0.5 | 0.2 | 0.3 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.6 | 0.9 | 0.3 | 0.5 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 1.0 | 0.8 | 0.1 | 0.2 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 223.6 | 137.4 | 46.2 | 126.4 | 10.8 | 190.9 | 0.0 | 1.3 | 1.6 | 14.8 | n/a | n/a | 753 | 188 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 5.9 | 7.6 | 1.0 | 0.9 | 0.2 | 1.5 | 0.0 | 0.1 | 0.5 | 0.2 | n/a | n/a | 18 | 4 |
| Methionine (g) | 0.3 | 0.3 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 3.2 | 0.8 | 2.6 | 6.8 | 0.3 | 5.2 | 17.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 37 | 9 |
| Niacin (mg) | 1.8 | 3.9 | 0.3 | 1.6 | 0.1 | 1.6 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | n/a | 10 | 3 |
| Pantothenic acid (mg) | 1.8 | 1.3 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 1.1 | 0.5 | 0.2 | 0.3 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 664.2 | 484.2 | 101.2 | 226.4 | 21.3 | 397.6 | 0.0 | 2.5 | 1.7 | 45.0 | n/a | n/a | 1,944 | 486 |
| Phytosterols | n/a | n/a | 21.1 | 257.0 | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 279 | 70 |
| Polyunsaturated Fat (g) | 3.7 | 3.5 | 13.8 | 7.8 | 0.0 | 6.8 | 7.9 | 0.0 | 0.0 | 0.1 | n/a | n/a | 44 | 11 |
| Potassium (mg) | 586.4 | 512.9 | 129.0 | 168.5 | 76.7 | 260.9 | 0.0 | 32.8 | 11.3 | 321.1 | n/a | n/a | 2,100 | 525 |
| Proline (g) | 0.7 | 0.7 | 0.2 | 0.3 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Protein (g) | 21.3 | 13.3 | 4.5 | 6.4 | 0.7 | 9.7 | 0.0 | 0.2 | 0.1 | 1.5 | n/a | n/a | 58 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.8 | 1.0 | 1.8 | 2.5 | 5.6 | 2.8 | 2.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 18 | 4 |
| Selenium (mcg) | 46.8 | 45.5 | 1.4 | 12.4 | 3.4 | 3.0 | 0.0 | 0.5 | 0.1 | 0.3 | n/a | n/a | 113 | 28 |
| Serine (g) | 1.1 | 0.6 | 0.3 | 0.3 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 9.7 | 6.9 | 0.6 | 4.0 | 60.6 | 2.3 | 0.0 | 2.5 | 0.3 | 2.9 | n/a | n/a | 90 | 22 |
| Starch (g) | 93.8 | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 94 | 24 |
| Stigmasterol | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 1.6 | n/a | 0.7 | n/a | 7.7 | 0.4 | n/a | 0.6 | 0.0 | n/a | n/a | n/a | 11 | 3 |
| Sugar (g) | 1.6 | n/a | 0.8 | 0.1 | 7.8 | 0.5 | 0.0 | 51.7 | 0.1 | 24.2 | n/a | n/a | 87 | 22 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.7 | 1.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 1 |
| Threonine (g) | 0.6 | 0.6 | 0.2 | 0.3 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.7 | n/a | 0.2 | 0.1 | 0.0 | 0.7 | 4.9 | 0.0 | 0.1 | 0.0 | n/a | n/a | 7 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | 6.1 | n/a | 0.0 | 11.3 | 7.7 | n/a | 0.3 | n/a | n/a | n/a | 26 | 6 |
| Total Fat (g) | 10.6 | 5.6 | 19.1 | 17.9 | 5.9 | 15.8 | 28.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 103 | 26 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.4 | 0.1 | 0.3 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 1.1 | 0.7 | 0.2 | 0.4 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 5.9 | 3.2 | 0.0 | 5.2 | 0.0 | 0.0 | 7.7 | 26.3 | n/a | n/a | 48 | 12 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 1.4 | n/a | n/a | 2 | 1 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.7 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.6 | 0.0 | 0.3 | 0.1 | 1.7 | n/a | n/a | 3 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Water (g) | 17.6 | 6.4 | 1.2 | 1.7 | 3.3 | 1.7 | 0.0 | 10.8 | 0.3 | 6.9 | n/a | n/a | 50 | 12 |
| Zinc (mg) | 5.9 | 7.1 | 0.9 | 2.8 | 0.2 | 2.5 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | n/a | 20 | 5 |
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