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 cup (14g) puffed rice cereal |
1/2 cup (72g) sesame seeds |
1/2 cup (47g) shredded coconut |
1/2 cup (68g) toasted hazelnuts |
1/2 cup (65g) dried apricots |
1/2 cup (75g) dried figs |
1/2 cup (54g) slivered almonds |
1/2 cup (65g) pepitas |
1/3 cup (0g) LSA |
1 cup (341g) golden syrup |
1/2 cup (170g) honey |
1/2 cup (120g) tahini |
200 g (200g) dark chocolate |
400 g (400g) dark chocolate |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.7 | 0.1 | 0.5 | 0.1 | 0.1 | 0.6 | 1.0 | n/a | n/a | 0.0 | 1.1 | 1.0 | 1.9 | 7 | 0 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.1 | 1.9 | 0.2 | 1.5 | 0.0 | 0.1 | 1.3 | 3.5 | n/a | n/a | 0.0 | 3.2 | 1.6 | 3.3 | 17 | 1 |
Ash (g) | 0.1 | 3.2 | 0.7 | 1.5 | 1.7 | 1.4 | 1.6 | 3.1 | n/a | 0.7 | 0.3 | 6.0 | 7.2 | 14.4 | 42 | 3 |
Aspartic acid (g) | 0.1 | 1.2 | 0.1 | 1.1 | 0.6 | 0.5 | 1.6 | 1.9 | n/a | n/a | 0.0 | 2.0 | 2.5 | 5.1 | 17 | 1 |
Beta-sitosterol | n/a | n/a | n/a | 60.1 | n/a | n/a | 71.3 | n/a | n/a | n/a | n/a | n/a | 170.0 | 340.0 | 641 | 43 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 160.0 | 320.0 | 480 | 32 |
Calcium (mg) | 0.8 | 702.0 | 7.0 | 77.0 | 35.8 | 120.7 | 142.6 | 29.7 | n/a | 44.3 | 10.2 | 504.0 | 202.0 | 404.0 | 2,280 | 152 |
Calories | 56.3 | 412.6 | 233.0 | 423.9 | 156.7 | 185.5 | 310.5 | 360.6 | n/a | 965.0 | 515.3 | 684.0 | 1,002.0 | 2,004.0 | 7,309 | 487 |
Calories (kj) | 235.5 | 1,725.8 | 974.6 | 1,774.6 | 655.9 | 775.5 | 1,300.3 | 1,508.7 | n/a | 4,030.6 | 2,156.0 | 2,862.0 | 4,194.0 | 8,388.0 | 30,582 | 2,039 |
Campesterol | n/a | n/a | n/a | 4.1 | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | 26.0 | 52.0 | 85 | 6 |
Carbohydrates (g) | 12.6 | 16.9 | 22.2 | 11.3 | 40.7 | 47.6 | 11.7 | 6.9 | n/a | 261.9 | 139.7 | 31.4 | 59.7 | 119.4 | 782 | 52 |
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 | 0.0 | 0 | 0 |
Copper (mg) | 0.0 | 2.9 | 0.1 | 1.2 | 0.2 | 0.2 | 0.5 | 0.9 | n/a | 0.0 | 0.1 | 1.9 | 6.5 | 12.9 | 28 | 2 |
Cystine (g) | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.4 | 0.5 | 0.9 | 3 | 0 |
Dietary Fiber (g) | 0.2 | 8.5 | 2.1 | 6.5 | 4.7 | 7.3 | 6.6 | 3.9 | n/a | 0.0 | 0.3 | 11.2 | 33.2 | 66.4 | 151 | 10 |
Folate (mcg) | 2.7 | 69.8 | 3.7 | 76.3 | 6.5 | 6.7 | 27.0 | 37.4 | n/a | 0.0 | 3.4 | 117.6 | 56.0 | 112.0 | 519 | 35 |
Folate, DFE (mcg) | 2.7 | 69.8 | 3.7 | 76.3 | 6.5 | 6.7 | 27.0 | 37.4 | n/a | 0.0 | 3.4 | 117.6 | 56.0 | 112.0 | 519 | 35 |
Folate, food (mcg) | 2.7 | 69.8 | 3.7 | 76.3 | 6.5 | 6.7 | 27.0 | 37.4 | n/a | 0.0 | 3.4 | 117.6 | 56.0 | 112.0 | 519 | 35 |
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 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | 0.0 | 8.1 | 17.1 | 0.0 | 0.1 | n/a | n/a | 69.4 | n/a | n/a | n/a | 95 | 6 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 5.3 | n/a | n/a | n/a | 5 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 21.5 | 18.5 | 0.1 | 0.1 | n/a | n/a | 60.6 | n/a | n/a | n/a | 101 | 7 |
Glutamic acid (g) | 0.1 | 2.8 | 0.3 | 2.5 | 0.1 | 0.2 | 3.7 | 4.0 | n/a | n/a | 0.0 | 4.8 | 3.7 | 7.5 | 30 | 2 |
Glycine (g) | 0.1 | 0.9 | 0.1 | 0.5 | 0.0 | 0.1 | 0.8 | 1.2 | n/a | n/a | 0.0 | 1.5 | 1.0 | 2.0 | 8 | 1 |
Histidine (g) | 0.0 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.5 | n/a | n/a | 0.0 | 0.6 | 0.4 | 0.9 | 4 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Iron (mg) | 4.4 | 10.5 | 0.9 | 3.2 | 1.7 | 1.5 | 2.0 | 5.7 | n/a | 0.0 | 0.7 | 3.0 | 34.8 | 69.6 | 138 | 9 |
Isoleucine (g) | 0.0 | 0.5 | 0.1 | 0.4 | 0.0 | 0.1 | 0.4 | 0.8 | n/a | n/a | 0.0 | 0.9 | 0.8 | 1.6 | 6 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.1 | 1.0 | 0.1 | 0.7 | 0.1 | 0.1 | 0.8 | 1.6 | n/a | n/a | 0.0 | 1.6 | 1.4 | 2.8 | 10 | 1 |
Lysine (g) | 0.0 | 0.4 | 0.1 | 0.3 | 0.1 | 0.1 | 0.3 | 0.8 | n/a | n/a | 0.0 | 0.7 | 0.9 | 1.9 | 6 | 0 |
Magnesium (mg) | 3.5 | 252.7 | 23.3 | 110.0 | 20.8 | 50.7 | 144.7 | 381.8 | n/a | 3.4 | 3.4 | 115.2 | 654.0 | 1,308.0 | 3,072 | 205 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.4 | n/a | n/a | n/a | 2 | 0 |
Manganese (mg) | 0.2 | 1.8 | 1.2 | 4.2 | 0.2 | 0.4 | 1.2 | 2.9 | n/a | 0.0 | 0.1 | 1.7 | 8.3 | 16.7 | 39 | 3 |
Methionine (g) | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.7 | 0.3 | 0.6 | 3 | 0 |
Monounsaturated Fat | n/a | 13.5 | 0.7 | 30.8 | 0.0 | 0.1 | 16.7 | 10.5 | n/a | 0.0 | 0.0 | 21.8 | 32.2 | 64.4 | 191 | 13 |
Niacin (mg) | 4.9 | 3.3 | 0.2 | 1.2 | 1.7 | 0.5 | 1.8 | 3.2 | n/a | 0.0 | 0.2 | 7.1 | 2.7 | 5.4 | 32 | 2 |
Pantothenic acid (mg) | 0.0 | 0.0 | 0.3 | 0.6 | 0.3 | 0.3 | 0.3 | 0.5 | n/a | 0.0 | 0.1 | 0.8 | 0.3 | 0.7 | 4 | 0 |
Phenylalanine (g) | 0.0 | 0.7 | 0.1 | 0.4 | 0.0 | 0.1 | 0.6 | 1.1 | n/a | n/a | 0.0 | 1.1 | 1.1 | 2.1 | 7 | 0 |
Phosphorus (mg) | 13.7 | 452.9 | 49.8 | 195.8 | 46.2 | 49.9 | 261.4 | 795.3 | n/a | 0.0 | 6.8 | 902.4 | 800.0 | 1,600.0 | 5,174 | 345 |
Phytosterols | n/a | 514.1 | n/a | 64.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 579 | 39 |
Polyunsaturated Fat | n/a | 15.7 | 0.2 | 5.3 | 0.0 | 0.3 | 6.5 | 13.5 | n/a | 0.0 | 0.0 | 25.2 | 3.1 | 6.2 | 76 | 5 |
Potassium (mg) | 15.8 | 337.0 | 156.7 | 459.0 | 755.3 | 506.6 | 380.7 | 521.8 | n/a | 3.4 | 88.1 | 496.8 | 1,660.0 | 3,320.0 | 8,701 | 580 |
Proline (g) | 0.0 | 0.6 | 0.1 | 0.4 | 0.5 | 0.5 | 0.6 | 0.8 | n/a | n/a | 0.2 | 1.0 | 1.8 | 3.5 | 10 | 1 |
Protein (g) | 0.9 | 12.8 | 1.3 | 10.1 | 2.2 | 2.5 | 11.5 | 19.5 | n/a | 0.0 | 0.5 | 21.4 | 25.8 | 51.6 | 160 | 11 |
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 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.1 | 0.6 | 0.2 | 0.4 | 3 | 0 |
Saturated Fat (g) | 0.0 | 5.0 | 14.6 | 3.0 | 0.0 | 0.1 | 2.0 | 5.6 | n/a | 0.0 | 0.0 | 8.1 | 64.7 | 129.4 | 233 | 16 |
Selenium (mcg) | 1.5 | 24.8 | 7.8 | 1.6 | 1.4 | 0.4 | 1.4 | 6.1 | n/a | 2.4 | 1.4 | n/a | 16.2 | 32.4 | 97 | 6 |
Serine (g) | 0.0 | 0.7 | 0.1 | 0.5 | 0.1 | 0.1 | 0.5 | 1.1 | n/a | n/a | 0.0 | 1.2 | 1.1 | 2.1 | 7 | 0 |
Sodium (mg) | 0.4 | 7.9 | 121.8 | 0.0 | 6.5 | 7.5 | 0.5 | 4.5 | n/a | 211.4 | 6.8 | 88.8 | 48.0 | 96.0 | 600 | 40 |
Starch | n/a | n/a | n/a | 0.3 | 0.2 | 3.8 | 0.4 | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 0 |
Stigmasterol | n/a | n/a | n/a | 0.7 | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | 76.0 | 152.0 | 231 | 15 |
Sucrose | n/a | n/a | n/a | 2.8 | 5.1 | 0.1 | 1.9 | 0.7 | n/a | 0.0 | 1.5 | n/a | n/a | n/a | 12 | 1 |
Sugar | n/a | 0.2 | 20.1 | 2.9 | 34.7 | 35.7 | 2.1 | 0.9 | n/a | 91.3 | 139.2 | n/a | 1.8 | 3.6 | 333 | 22 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2,594.0 | 5,188.0 | 7,782 | 519 |
Thiamin (mg) | 0.4 | 0.6 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.2 | 0.0 | 1.5 | 0.3 | 0.6 | 4 | 0 |
Threonine (g) | 0.0 | 0.5 | 0.0 | 0.3 | 0.0 | 0.1 | 0.3 | 0.6 | n/a | n/a | 0.0 | 0.9 | 0.7 | 1.5 | 5 | 0 |
Tocopherol, alpha | n/a | 0.2 | 0.2 | 10.1 | 2.8 | 0.3 | 14.2 | 1.4 | n/a | 0.0 | 0.0 | n/a | 0.8 | 1.6 | 32 | 2 |
Tocopherol, beta | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.4 | 22.6 | n/a | n/a | n/a | n/a | 11.7 | 23.3 | 58 | 4 |
Total Fat (g) | 0.1 | 35.8 | 16.5 | 41.0 | 0.3 | 0.7 | 26.7 | 31.6 | n/a | 0.7 | 0.0 | 57.6 | 104.6 | 209.2 | 525 | 35 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 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 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.5 | 0.3 | 0.5 | 2 | 0 |
Tyrosine (g) | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | n/a | 0.0 | 0.9 | 0.9 | 1.7 | 5 | 0 |
Valine (g) | 0.1 | 0.7 | 0.1 | 0.5 | 0.1 | 0.1 | 0.4 | 1.0 | n/a | n/a | 0.0 | 1.2 | 1.3 | 2.6 | 8 | 1 |
Vitamin A, IU (IU) | 0.0 | 6.5 | 0.0 | 13.5 | 2,342.6 | 7.5 | 0.5 | 10.3 | n/a | 0.0 | 0.0 | 80.4 | 0.0 | 0.0 | 2,461 | 164 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.7 | 117.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 122 | 8 |
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 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.6 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.3 | 4.3 | 0.7 | 0.9 | 0.0 | 1.2 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.4 | 3.4 | 5.8 | 3.6 | 20.1 | 22.4 | 2.5 | 3.4 | n/a | 77.8 | 29.0 | 3.6 | 2.7 | 5.4 | 180 | 12 |
Zinc (mg) | 0.1 | 5.6 | 0.8 | 1.7 | 0.3 | 0.4 | 1.7 | 5.0 | n/a | 1.5 | 0.4 | 5.6 | 19.3 | 38.5 | 81 | 5 |
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