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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2 1/2 cups (203g) old fashioned oats |
1/4 cup (25g) amaranth flour |
1/4 cup (30g) buckwheat flour |
1/4 cup (40g) brown rice flour |
2 tablespoons (0g) protein powder |
1 teaspoon (5g) baking soda |
1 teaspoon (4g) vanilla extract |
1 teaspoon (3g) cinnamon |
1/2 cup (47g) shredded coconut |
4 ounces (114g) applesauce |
2 1/2 tablespoons (26g) flax seeds |
1/4 cup (85g) honey |
1 (118g) bananas |
2 ounces (55g) sunflower seeds |
2 ounces (61g) raisins |
Total | 1 serving | |
| Alanine (g) | 1.1 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.1 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.7 | 0.3 | 0.3 | 0.2 | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 0.1 | 1.3 | 0.3 | 5 | 0 |
| Ash (g) | 3.6 | 0.7 | 0.8 | 0.6 | n/a | 1.7 | 0.0 | 0.1 | 0.7 | 0.2 | 1.0 | 0.2 | 1.0 | 1.7 | 1.1 | 13 | 1 |
| Aspartic acid (g) | 2.5 | 0.3 | 0.3 | 0.3 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.1 | 1.3 | 0.1 | 6 | 0 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 105.3 | 39.8 | 12.3 | 4.3 | n/a | 0.0 | 0.5 | 26.2 | 7.0 | 4.6 | 65.7 | 5.1 | 5.9 | 43.0 | 30.4 | 350 | 15 |
| Calories | 767.5 | 92.8 | 100.5 | 143.4 | n/a | 0.0 | 12.1 | 6.5 | 233.0 | 86.9 | 137.5 | 257.6 | 105.0 | 322.0 | 182.1 | 2,447 | 102 |
| Calories (kj) | 3,211.7 | 388.5 | 420.6 | 600.0 | n/a | 0.0 | 50.6 | 27.0 | 974.6 | 363.4 | 575.3 | 1,078.0 | 437.8 | 1,347.9 | 762.5 | 10,238 | 427 |
| Carbohydrates (g) | 137.1 | 16.3 | 21.2 | 30.2 | n/a | 0.0 | 0.5 | 2.1 | 22.2 | 22.8 | 7.4 | 69.8 | 27.0 | 11.0 | 48.2 | 416 | 17 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.8 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 1.0 | 0.2 | 3 | 0 |
| Cystine (g) | 0.9 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 20.5 | 1.7 | 3.0 | 1.8 | n/a | 0.0 | 0.0 | 1.4 | 2.1 | 1.4 | 7.0 | 0.2 | 3.1 | 4.7 | 2.3 | 49 | 2 |
| Folate (mcg) | 64.8 | 20.5 | 16.2 | 6.3 | n/a | 0.0 | 0.0 | 0.2 | 3.7 | 1.1 | 22.4 | 1.7 | 23.6 | 125.1 | 3.0 | 289 | 12 |
| Folate, DFE (mcg) | 64.8 | 20.5 | 16.2 | 6.3 | n/a | 0.0 | 0.0 | 0.2 | 3.7 | 1.1 | 22.4 | 1.7 | 23.6 | 125.1 | 3.0 | 289 | 12 |
| Folate, food (mcg) | 64.8 | 20.5 | 16.2 | 6.3 | n/a | 0.0 | 0.0 | 0.2 | 3.7 | 1.1 | 22.4 | 1.7 | 23.6 | 125.1 | 3.0 | 289 | 12 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 34.7 | 5.7 | n/a | 18.1 | 59 | 2 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2.6 | 0.0 | n/a | 0.0 | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 30.3 | 5.9 | n/a | 16.9 | 53 | 2 |
| Glutamic acid (g) | 5.7 | 0.6 | 0.6 | 0.6 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 1.0 | 0.0 | 0.2 | 3.1 | 0.1 | 12 | 1 |
| Glycine (g) | 1.3 | 0.4 | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | 0.0 | 3 | 0 |
| Histidine (g) | 0.6 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 8.6 | 1.9 | 1.2 | 0.8 | n/a | 0.0 | 0.0 | 0.2 | 0.9 | 0.4 | 1.5 | 0.4 | 0.3 | 2.9 | 1.1 | 20 | 1 |
| Isoleucine (g) | 1.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 2.0 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.9 | 0.1 | 4 | 0 |
| Lysine (g) | 1.3 | 0.2 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.5 | 0.1 | 3 | 0 |
| Magnesium (mg) | 279.5 | 62.0 | 75.3 | 44.2 | n/a | 0.0 | 0.5 | 1.6 | 23.3 | 3.4 | 100.9 | 1.7 | 31.9 | 179.2 | 19.5 | 823 | 34 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.0 | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 7.4 | 0.8 | 0.6 | 1.6 | n/a | 0.0 | 0.0 | 0.5 | 1.2 | 0.1 | 0.6 | 0.1 | 0.3 | 1.1 | 0.2 | 14 | 1 |
| Methionine (g) | 0.4 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 4.0 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 1.9 | 0.0 | 0.0 | 10.2 | 0.0 | 18 | 1 |
| Niacin (mg) | 2.3 | 0.2 | 1.8 | 2.5 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.8 | 0.1 | 0.8 | 4.6 | 0.5 | 14 | 1 |
| Pantothenic acid (mg) | 2.3 | 0.4 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | 0.4 | 0.6 | 0.1 | 5 | 0 |
| Phenylalanine (g) | 1.3 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.6 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 830.3 | 139.3 | 101.1 | 133.1 | n/a | 0.0 | 0.3 | 1.7 | 49.8 | 8.0 | 165.3 | 3.4 | 26.0 | 363.9 | 61.5 | 1,883 | 78 |
| Phytosterols | n/a | 6.0 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 18.9 | 294.4 | n/a | 320 | 13 |
| Polyunsaturated Fat (g) | 4.7 | 0.7 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 7.4 | 0.0 | 0.1 | 12.8 | 0.0 | 27 | 1 |
| Potassium (mg) | 733.1 | 127.0 | 173.1 | 114.2 | n/a | 0.0 | 6.2 | 11.3 | 156.7 | 69.7 | 209.3 | 44.1 | 422.4 | 355.6 | 456.1 | 2,879 | 120 |
| Proline (g) | 0.9 | 0.2 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.7 | 0.2 | 3 | 0 |
| Protein (g) | 26.6 | 3.4 | 3.8 | 2.9 | n/a | 0.0 | 0.0 | 0.1 | 1.3 | 0.2 | 4.7 | 0.3 | 1.3 | 11.5 | 1.9 | 58 | 2 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 2.2 | 0.4 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 14.6 | 0.0 | 0.9 | 0.0 | 0.1 | 2.5 | 0.0 | 21 | 1 |
| Selenium (mcg) | 58.5 | 4.7 | 1.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | 7.8 | 0.3 | 6.5 | 0.7 | 1.2 | 29.2 | 0.4 | 111 | 5 |
| Serine (g) | 1.4 | 0.3 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 3 | 0 |
| Sodium (mg) | 12.2 | 1.0 | 3.3 | 3.2 | n/a | 1,258.6 | 0.4 | 0.3 | 121.8 | 32.0 | 7.7 | 3.4 | 1.2 | 5.0 | 6.7 | 1,457 | 61 |
| Starch (g) | 117.3 | 14.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6.3 | n/a | 1.6 | 140 | 6 |
| Sucrose (g) | 2.0 | 0.4 | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.8 | 2.8 | 1.4 | 0.3 | 8 | 0 |
| Sugar (g) | 2.0 | 0.4 | 0.8 | 0.3 | n/a | 0.0 | 0.5 | 0.1 | 20.1 | n/a | 0.4 | 69.6 | 14.4 | 1.4 | 36.0 | 146 | 6 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.8 | 0.1 | 3 | 0 |
| Threonine (g) | 0.8 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.9 | 0.3 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 19.4 | 0.1 | 22 | 1 |
| Tocopherol, beta (mg) | 0.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 2.1 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 5.1 | n/a | 0.0 | 0.2 | 0.0 | 8 | 0 |
| Total Fat (g) | 13.2 | 1.8 | 0.9 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 16.5 | 0.2 | 10.9 | 0.0 | 0.4 | 28.4 | 0.3 | 74 | 3 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.8 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 0 |
| Valine (g) | 1.4 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.7 | 0.1 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 7.7 | 0.0 | 12.6 | 0.0 | 0.0 | 75.5 | 27.6 | 0.0 | 124 | 5 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 1.1 | 0.0 | 0.0 | 3.5 | 1.7 | 0.0 | 7 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 0.7 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 1.9 | 0.2 | 0.4 | 10.3 | 0.8 | 1.4 | 16 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 22.0 | 2.8 | 3.3 | 4.7 | n/a | 0.0 | 2.2 | 0.3 | 5.8 | 90.9 | 1.8 | 14.5 | 88.4 | 2.6 | 9.4 | 249 | 10 |
| Zinc (mg) | 7.4 | 0.7 | 0.9 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 1.1 | 0.2 | 0.2 | 2.8 | 0.1 | 15 | 1 |
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