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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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