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.
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4 1/4 cups (344g) rolled oats |
1 cup (156g) steel cut oats |
1/3 cup (19g) wheat bran |
1/4 cup (24g) oat bran |
1/2 cup (84g) flax seeds |
1/8 cup (18g) sunflower seeds |
1/2 cup (97g) amaranth |
3/4 cup (86g) wheat germ |
3/4 cup (0g) textured vegetable protein |
1/2 cup (69g) almonds |
1/4 cup (55g) oil |
1/2 cup (119g) light cranberry juice |
1 cup (192g) sorghum |
1 (1g) cinnamon sticks |
2 1/2 teaspoons (11g) vanilla |
1/2 teaspoon (3g) salt |
Total | 1 serving | |
| Alanine (g) | 1.9 | 1.4 | 0.1 | 0.2 | 0.8 | 0.2 | 0.8 | 1.3 | n/a | 0.7 | 0.0 | 0.0 | 2.0 | n/a | n/a | 0.0 | 9 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.6 | 0.0 | 4 | 0 |
| Arginine (g) | 2.9 | 1.9 | 0.2 | 0.3 | 1.6 | 0.4 | 1.0 | 1.6 | n/a | 1.7 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 12 | 1 |
| Ash (g) | 6.1 | 2.7 | 1.1 | 0.7 | 3.1 | 0.5 | 2.8 | 3.6 | n/a | 2.2 | 0.0 | 0.2 | 3.0 | n/a | 0.0 | 3.0 | 29 | 2 |
| Aspartic acid (g) | 4.2 | 2.3 | 0.2 | 0.4 | 1.7 | 0.4 | 1.2 | 1.8 | n/a | 1.9 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.0 | 15 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 81.4 | n/a | n/a | n/a | n/a | n/a | n/a | 81 | 5 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 179.0 | 84.2 | 14.1 | 13.6 | 214.2 | 13.7 | 153.4 | 33.6 | n/a | 184.2 | 0.0 | 10.7 | 53.8 | n/a | 1.2 | 0.7 | 956 | 56 |
| Calories | 1,304.7 | 606.8 | 41.7 | 57.8 | 448.6 | 102.2 | 358.0 | 310.5 | n/a | 410.6 | 481.8 | 22.5 | 650.9 | n/a | 30.2 | 0.0 | 4,826 | 284 |
| Calories (kj) | 5,459.8 | 2,539.7 | 174.6 | 241.8 | 1,876.6 | 427.9 | 1,499.6 | 1,298.9 | n/a | 1,718.1 | 2,016.0 | 91.2 | 2,722.6 | n/a | 126.5 | 0.0 | 20,193 | 1,188 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 233.1 | 103.4 | 12.5 | 15.6 | 24.3 | 3.5 | 63.0 | 44.7 | n/a | 14.6 | 0.0 | 5.5 | 143.3 | n/a | 1.3 | 0.0 | 665 | 39 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.3 | 1.0 | 0.2 | 0.1 | 1.0 | 0.3 | 0.5 | 0.7 | n/a | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 6 | 0 |
| Cystine (g) | 1.6 | 0.6 | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 4 | 0 |
| Dietary Fiber (g) | 34.8 | 16.5 | 8.3 | 3.6 | 22.9 | 1.5 | 6.5 | 11.4 | n/a | 7.5 | 0.0 | 0.0 | 12.1 | n/a | 0.0 | 0.0 | 125 | 7 |
| Folate (mcg) | 110.2 | 87.4 | 15.3 | 12.2 | 73.1 | 39.7 | 79.1 | 242.4 | n/a | 36.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 696 | 41 |
| Folate, DFE (mcg) | 110.2 | 87.4 | 15.3 | 12.2 | 73.1 | 39.7 | 79.1 | 242.4 | n/a | 36.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 696 | 41 |
| Folate, food (mcg) | 110.2 | 87.4 | 15.3 | 12.2 | 73.1 | 39.7 | 79.1 | 242.4 | n/a | 36.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 696 | 41 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 9.7 | 5.8 | 0.6 | 0.9 | 3.4 | 1.0 | 2.2 | 3.4 | n/a | 3.5 | 0.0 | 0.0 | 4.7 | n/a | n/a | 0.0 | 35 | 2 |
| Glycine (g) | 2.2 | 1.3 | 0.2 | 0.2 | 1.0 | 0.3 | 1.6 | 1.2 | n/a | 1.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 10 | 1 |
| Histidine (g) | 0.9 | 0.6 | 0.1 | 0.1 | 0.4 | 0.1 | 0.4 | 0.6 | n/a | 0.4 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 4 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 14.6 | 7.4 | 2.0 | 1.3 | 4.8 | 0.9 | 7.3 | 5.4 | n/a | 2.6 | 0.0 | 0.0 | 8.4 | n/a | 0.0 | 0.0 | 55 | 3 |
| Isoleucine (g) | 1.7 | 1.1 | 0.1 | 0.2 | 0.8 | 0.2 | 0.6 | 0.7 | n/a | 0.5 | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.0 | 7 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.4 | 2.0 | 0.2 | 0.3 | 1.0 | 0.3 | 0.8 | 1.4 | n/a | 1.0 | 0.0 | 0.0 | 2.9 | n/a | n/a | 0.0 | 13 | 1 |
| Lysine (g) | 2.2 | 1.1 | 0.1 | 0.2 | 0.7 | 0.2 | 0.7 | 1.3 | n/a | 0.4 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 7 | 0 |
| Magnesium (mg) | 475.1 | 276.1 | 118.0 | 55.2 | 329.3 | 56.9 | 239.3 | 206.1 | n/a | 193.9 | 0.0 | 2.4 | n/a | n/a | 1.3 | 0.0 | 1,954 | 115 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 12.5 | 7.7 | 2.2 | 1.3 | 2.1 | 0.3 | 3.2 | 11.5 | n/a | 1.6 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 42 | 2 |
| Methionine (g) | 0.7 | 0.5 | 0.0 | 0.1 | 0.3 | 0.1 | 0.2 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 6.8 | 3.4 | 0.1 | 0.6 | 6.3 | 3.2 | 1.6 | 1.2 | n/a | 22.3 | 15.0 | 0.0 | 1.9 | n/a | 0.0 | 0.0 | 63 | 4 |
| Niacin (mg) | 3.9 | 1.5 | 2.6 | 0.2 | 2.6 | 1.5 | 0.9 | 5.9 | n/a | 2.5 | 0.0 | 0.0 | 5.6 | n/a | 0.0 | 0.0 | 27 | 2 |
| Pantothenic acid (mg) | 3.9 | 2.1 | 0.4 | 0.4 | 0.8 | 0.2 | 1.4 | 1.9 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 11 | 1 |
| Phenylalanine (g) | 2.3 | 1.4 | 0.1 | 0.2 | 0.8 | 0.2 | 0.5 | 0.8 | n/a | 0.8 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 8 | 0 |
| Phosphorus (mg) | 1,411.4 | 815.9 | 195.7 | 172.5 | 539.3 | 115.5 | 537.5 | 726.2 | n/a | 324.3 | 0.0 | 1.2 | 551.0 | n/a | 0.6 | 0.0 | 5,391 | 317 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 93.5 | 23.2 | n/a | n/a | 87.6 | 527.6 | n/a | n/a | n/a | n/a | 0.0 | 732 | 43 |
| Polyunsaturated Fat (g) | 7.9 | 4.0 | 0.4 | 0.7 | 24.1 | 4.0 | 2.7 | 5.2 | n/a | 9.0 | 29.8 | 0.0 | 2.6 | n/a | 0.0 | 0.0 | 90 | 5 |
| Potassium (mg) | 1,246.2 | 669.2 | 228.3 | 133.0 | 682.9 | 112.9 | 490.2 | 769.4 | n/a | 491.3 | 0.0 | 29.6 | 672.0 | n/a | 15.5 | 0.2 | 5,541 | 326 |
| Proline (g) | 1.6 | 1.5 | 0.2 | 0.2 | 0.7 | 0.2 | 0.7 | 1.1 | n/a | 0.7 | 0.0 | 0.0 | 1.6 | n/a | n/a | 0.0 | 8 | 0 |
| Protein (g) | 45.3 | 26.3 | 3.0 | 4.1 | 15.4 | 3.6 | 13.1 | 20.0 | n/a | 14.5 | 0.0 | 0.0 | 21.7 | n/a | 0.0 | 0.0 | 167 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | n/a | 0.7 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 3.8 | 1.9 | 0.1 | 0.3 | 3.1 | 0.8 | 1.4 | 1.4 | n/a | 2.8 | 7.1 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 24 | 1 |
| Selenium (mcg) | 99.5 | n/a | 15.0 | 10.6 | 21.3 | 9.3 | 18.0 | 68.3 | n/a | 1.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 244 | 14 |
| Serine (g) | 2.4 | 1.2 | 0.1 | 0.2 | 0.8 | 0.2 | 1.1 | 1.0 | n/a | 0.7 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 9 | 1 |
| Sodium (mg) | 20.7 | 3.1 | 0.4 | 0.9 | 25.2 | 1.6 | 3.9 | 10.4 | n/a | 233.9 | 0.0 | 3.6 | 11.5 | n/a | 0.9 | 1,162.7 | 1,479 | 87 |
| Starch (g) | 199.4 | n/a | n/a | n/a | n/a | n/a | 55.3 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 255 | 15 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Sucrose (g) | 3.4 | n/a | n/a | n/a | 1.0 | 0.4 | 1.4 | n/a | n/a | 3.3 | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 1 |
| Sugar (g) | 3.4 | n/a | 0.1 | 0.3 | 1.3 | 0.5 | 1.6 | n/a | n/a | 3.4 | 0.0 | 5.4 | n/a | n/a | 1.3 | 0.0 | 17 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.6 | 1.2 | 0.1 | 0.3 | 1.4 | 0.3 | 0.1 | 1.6 | n/a | 0.1 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 7 | 0 |
| Threonine (g) | 1.3 | 0.9 | 0.1 | 0.1 | 0.6 | 0.2 | 0.5 | 0.8 | n/a | 0.5 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 6 | 0 |
| Tocopherol, alpha (mg) | 1.4 | n/a | 0.3 | 0.2 | 0.3 | 6.2 | 1.1 | n/a | n/a | 16.4 | 7.8 | 0.1 | n/a | n/a | 0.0 | 0.0 | 34 | 2 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.9 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.7 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.4 | n/a | n/a | 0.0 | 16.8 | 0.1 | 0.2 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 1 |
| Total Fat (g) | 22.4 | 10.8 | 0.8 | 1.7 | 35.4 | 9.0 | 6.8 | 8.4 | n/a | 35.9 | 54.5 | 0.0 | 6.3 | n/a | 0.0 | 0.0 | 192 | 11 |
| Trans-monoenoic Fat | n/a | 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 | 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 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.4 | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 2 | 0 |
| Tyrosine (g) | 1.4 | 0.9 | 0.1 | 0.2 | 0.4 | 0.1 | 0.3 | 0.6 | n/a | 0.4 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | 5 | 0 |
| Valine (g) | 2.4 | 1.5 | 0.1 | 0.2 | 0.9 | 0.2 | 0.7 | 1.0 | n/a | 0.5 | 0.0 | 0.0 | 1.1 | n/a | n/a | 0.0 | 9 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 8.8 | 1.9 | 0.0 | n/a | 0.7 | 0.0 | 2.4 | 0.0 | n/a | 0.0 | 0.0 | 15 | 1 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.2 | 0.3 | 0.0 | 0.4 | 0.2 | 0.6 | 1.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 4.1 | 0.0 | n/a | 0.0 | 0.0 | 38.2 | 0.0 | n/a | 0.0 | 0.0 | 43 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 37.3 | 12.8 | 1.9 | 1.5 | 5.8 | 0.8 | 10.9 | 9.6 | n/a | 1.7 | 0.0 | 112.8 | 17.7 | n/a | 5.5 | 0.0 | 218 | 13 |
| Zinc (mg) | 12.5 | 6.2 | 1.4 | 0.7 | 3.6 | 0.9 | 2.8 | 10.6 | n/a | 2.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 41 | 2 |
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