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Nutritional Facts: Crunchies

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.

  500 ml (169g)
oatmeal
250 ml (132g)
flour
250 ml (240g)
coconut
200 ml (2g)
sugar
250 g (250g)
margarine
15 ml (22g)
golden syrup
5 ml (5g)
baking soda
5 ml (5g)
baking powder
Total 1 serving
Alanine (g) 1.0 0.4 0.8 n/a 0.1 n/a n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 1.4 0.6 2.7 n/a 0.1 n/a n/a n/a 5 0
Ash (g) 3.0 0.6 4.7 0.0 5.0 0.0 1.7 3.3 18 1
Aspartic acid (g) 2.1 0.6 1.6 n/a 0.2 n/a n/a n/a 4 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 87.8 19.8 62.4 0.0 75.0 2.9 0.0 338.7 587 16
Calories 639.6 480.8 1,584.5 9.0 1,797.5 63.5 0.0 2.3 4,577 127
Calories (kj) 2,676.6 2,011.7 6,628.6 37.8 7,517.5 265.2 0.0 9.8 19,147 532
Carbohydrates (g) 114.3 100.8 56.8 2.3 2.3 17.2 0.0 1.1 295 8
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.7 0.2 1.9 0.0 n/a 0.0 0.0 0.0 3 0
Cystine (g) 0.8 0.3 0.3 n/a 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 17.0 3.6 39.1 0.0 0.0 0.0 0.0 0.0 60 2
Folate (mcg) 54.0 241.7 21.6 0.0 2.5 0.0 0.0 0.0 320 9
Folate, DFE (mcg) 54.0 384.4 21.6 0.0 2.5 0.0 0.0 0.0 462 13
Folate, food (mcg) 54.0 38.3 21.6 0.0 2.5 0.0 0.0 0.0 116 3
Folic acid (mcg) 0.0 203.4 0.0 0.0 0.0 0.0 0.0 0.0 203 6
Fructose (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glutamic acid (g) 4.8 4.6 3.8 n/a 0.4 n/a n/a n/a 14 0
Glycine (g) 1.1 0.5 0.8 n/a 0.0 n/a n/a n/a 2 0
Histidine (g) 0.5 0.3 0.4 n/a 0.1 n/a n/a n/a 1 0
Iron (mg) 7.2 6.1 8.0 0.0 0.0 0.0 0.0 0.5 22 1
Isoleucine (g) 0.8 0.5 0.6 n/a 0.1 n/a n/a n/a 2 0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 1.7 0.9 1.2 n/a 0.2 n/a n/a n/a 4 0
Lysine (g) 1.1 0.3 0.7 n/a 0.2 n/a n/a n/a 2 0
Magnesium (mg) 232.9 29.1 216.1 0.0 7.5 0.2 0.0 1.8 488 14
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 6.1 0.9 6.6 0.0 n/a 0.0 0.0 0.0 14 0
Methionine (g) 0.3 0.2 0.3 n/a 0.1 n/a n/a n/a 1 0
Monounsaturated Fat (g) 3.3 0.1 6.6 0.0 98.3 0.0 0.0 0.0 108 3
Niacin (mg) 1.9 7.8 1.4 0.0 0.1 0.0 0.0 0.0 11 0
Pantothenic acid (mg) 1.9 0.6 1.9 0.0 0.2 0.0 0.0 0.0 5 0
Phenylalanine (g) 1.1 0.7 0.8 n/a 0.1 n/a n/a n/a 3 0
Phosphorus (mg) 691.9 142.7 494.6 0.0 57.5 0.0 0.0 456.2 1,843 51
Phytosterols n/a n/a n/a n/a 365.0 n/a n/a n/a 365 10
Polyunsaturated Fat (g) 3.9 0.5 1.7 0.0 52.3 0.0 0.0 0.0 58 2
Potassium (mg) 610.9 141.3 1,303.6 0.0 105.0 0.2 0.0 0.2 2,161 60
Proline (g) 0.8 1.6 0.7 n/a 0.2 n/a n/a n/a 3 0
Protein (g) 22.2 13.6 16.5 0.0 2.3 0.0 0.0 0.0 55 2
Retinol (mcg) 0.0 0.0 0.0 0.0 1,920.0 0.0 0.0 0.0 1,920 53
Riboflavin (mg) 0.3 0.7 0.2 0.0 0.1 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.9 0.2 137.4 0.0 41.8 0.0 0.0 0.0 181 5
Selenium (mcg) 48.8 44.8 44.4 0.0 0.0 0.2 0.0 0.0 138 4
Serine (g) 1.2 0.7 0.9 n/a 0.1 n/a n/a n/a 3 0
Sodium (mg) 10.1 2.6 88.8 0.0 2,357.5 13.9 1,277.4 363.1 4,114 114
Starch (g) 97.7 n/a n/a n/a n/a n/a n/a n/a 98 3
Sucrose (g) 1.7 n/a n/a 2.3 n/a 0.0 n/a n/a 4 0
Sugar (g) 1.7 0.4 17.6 2.3 0.0 6.0 0.0 0.0 28 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.8 1.0 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.6 0.4 0.6 n/a 0.1 n/a n/a n/a 2 0
Tocopherol, alpha (mg) 0.7 0.1 1.1 0.0 7.8 0.0 0.0 0.0 10 0
Tocopherol, beta (mg) 0.1 0.1 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.5 n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 11.0 1.3 154.9 0.0 201.3 0.0 0.0 0.0 369 10
Tryptophan (g) 0.3 0.2 0.2 n/a 0.0 n/a n/a n/a 1 0
Tyrosine (g) 0.7 0.4 0.5 n/a 0.1 n/a n/a n/a 2 0
Valine (g) 1.2 0.5 1.0 n/a 0.1 n/a n/a n/a 3 0
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 8,942.5 0.0 0.0 0.0 8,943 248
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 2,047.5 0.0 0.0 0.0 2,048 57
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.2 0.1 0.7 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 0.0 0.0 3.6 0.0 0.5 0.0 0.0 0.0 4 0
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Water (g) 18.3 15.7 7.2 0.0 39.3 5.1 0.0 0.2 86 2
Zinc (mg) 6.1 0.9 4.8 0.0 0.0 0.1 0.0 0.0 12 0

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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