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.
1/4 cup (57g) roasted peanuts |
1/4 cup (27g) slivered almonds |
1/4 cup (36g) raisins |
1 1/2 cups (140g) dried cranberries |
1/4 cup (33g) dried apricots |
1/4 cup (35g) sunflower seeds |
1 cup (156g) oats |
1 1/4 cups (18g) puffed rice cereal |
1/2 cup (129g) smooth peanut butter |
1/4 cup (85g) honey |
1/4 cup (79g) pure maple syrup |
2 tablespoons (0g) vital wheat gluten |
1/2 teaspoon (2g) vanilla |
Total | 1 serving | |
Alanine (g) | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | 1.4 | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | 4 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1 | 0 |
Arginine (g) | 1.6 | 0.7 | 0.1 | 0.1 | 0.0 | 0.8 | 1.9 | 0.1 | 3.5 | 0.0 | n/a | n/a | n/a | 9 | 0 |
Ash (g) | 2.0 | 0.8 | 0.7 | 0.2 | 0.8 | 1.1 | 2.7 | 0.1 | 4.1 | 0.2 | 0.4 | n/a | 0.0 | 13 | 0 |
Aspartic acid (g) | 1.6 | 0.8 | 0.0 | 0.3 | 0.3 | 0.9 | 2.3 | 0.1 | 3.9 | 0.0 | n/a | n/a | n/a | 10 | 0 |
Beta-sitosterol | n/a | 35.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 36 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 30.7 | 71.3 | 18.1 | 11.2 | 17.9 | 27.3 | 84.2 | 1.1 | 55.5 | 5.1 | 80.3 | n/a | 0.2 | 403 | 0 |
Calories | 332.3 | 155.3 | 108.4 | 64.4 | 78.3 | 204.4 | 606.8 | 70.4 | 758.5 | 257.6 | 204.8 | n/a | 6.0 | 2,847 | 0 |
Calories (kj) | 1,390.5 | 650.2 | 453.9 | 271.6 | 327.9 | 855.8 | 2,539.7 | 294.4 | 3,176.0 | 1,078.0 | 856.8 | n/a | 25.3 | 11,920 | 0 |
Campesterol | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Carbohydrates (g) | 12.2 | 5.9 | 28.7 | 17.1 | 20.4 | 7.0 | 103.4 | 15.7 | 25.2 | 69.8 | 52.8 | n/a | 0.3 | 358 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Copper (mg) | 0.4 | 0.3 | 0.1 | 0.1 | 0.1 | 0.6 | 1.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Cystine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 4.5 | 3.3 | 1.3 | 6.4 | 2.4 | 3.0 | 16.5 | 0.3 | 7.7 | 0.2 | 0.0 | n/a | 0.0 | 46 | 0 |
Folate (mcg) | 82.4 | 13.5 | 1.8 | 1.4 | 3.3 | 79.5 | 87.4 | 3.3 | 95.5 | 1.7 | 0.0 | n/a | 0.0 | 370 | 0 |
Folate, DFE (mcg) | 82.4 | 13.5 | 1.8 | 1.4 | 3.3 | 79.5 | 87.4 | 3.3 | 95.5 | 1.7 | 0.0 | n/a | 0.0 | 370 | 0 |
Folate, food (mcg) | 82.4 | 13.5 | 1.8 | 1.4 | 3.3 | 79.5 | 87.4 | 3.3 | 95.5 | 1.7 | 0.0 | n/a | 0.0 | 370 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Fructose | n/a | 0.0 | 10.8 | 0.9 | 4.1 | n/a | n/a | n/a | 0.0 | 34.7 | 0.4 | n/a | n/a | 51 | 0 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | 3 | 0 |
Glucose (dextrose) | n/a | 0.0 | 10.1 | 4.6 | 10.8 | n/a | n/a | n/a | 0.7 | 30.3 | 1.3 | n/a | n/a | 58 | 0 |
Glutamic acid (g) | 2.8 | 1.8 | 0.1 | 0.2 | 0.1 | 2.0 | 5.8 | 0.2 | 6.5 | 0.0 | n/a | n/a | n/a | 19 | 0 |
Glycine (g) | 0.8 | 0.4 | 0.0 | 0.1 | 0.0 | 0.5 | 1.3 | 0.1 | 1.8 | 0.0 | n/a | n/a | n/a | 5 | 0 |
Histidine (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 0.7 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Iron (mg) | 1.3 | 1.0 | 0.7 | 0.4 | 0.9 | 1.8 | 7.4 | 5.5 | 2.4 | 0.4 | 0.1 | n/a | 0.0 | 22 | 0 |
Isoleucine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 1.1 | 0.1 | 0.8 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.9 | 0.4 | 0.0 | 0.1 | 0.0 | 0.6 | 2.0 | 0.1 | 2.0 | 0.0 | n/a | n/a | n/a | 6 | 0 |
Lysine (g) | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 1.1 | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Magnesium (mg) | 100.0 | 72.4 | 11.6 | 8.4 | 10.4 | 113.8 | 276.1 | 4.4 | 198.7 | 1.7 | 16.5 | n/a | 0.3 | 814 | 0 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.2 | 0.0 | n/a | n/a | 1 | 0 |
Manganese (mg) | 1.2 | 0.6 | 0.1 | 0.5 | 0.1 | 0.7 | 7.7 | 0.3 | 1.9 | 0.1 | 2.3 | n/a | 0.0 | 15 | 0 |
Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 14.0 | 8.3 | 0.0 | 0.0 | 0.0 | 6.5 | 3.4 | n/a | 31.2 | 0.0 | 0.0 | n/a | 0.0 | 64 | 0 |
Niacin (mg) | 7.7 | 0.9 | 0.3 | 0.1 | 0.8 | 2.9 | 1.5 | 6.2 | 17.3 | 0.1 | 0.1 | n/a | 0.0 | 38 | 0 |
Pantothenic acid (mg) | 0.8 | 0.1 | 0.0 | 0.4 | 0.2 | 0.4 | 2.1 | 0.1 | 1.4 | 0.1 | 0.0 | n/a | 0.0 | 6 | 0 |
Phenylalanine (g) | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | 1.4 | 0.0 | 1.5 | 0.0 | n/a | n/a | n/a | 4 | 0 |
Phosphorus (mg) | 203.3 | 130.7 | 36.6 | 18.2 | 23.1 | 231.0 | 815.9 | 17.2 | 461.8 | 3.4 | 1.6 | n/a | 0.1 | 1,943 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 186.9 | n/a | n/a | 131.6 | n/a | n/a | n/a | n/a | 318 | 0 |
Polyunsaturated Fat (g) | 8.9 | 3.3 | 0.0 | 0.1 | 0.0 | 8.1 | 4.0 | n/a | 18.3 | 0.0 | 0.0 | n/a | 0.0 | 43 | 0 |
Potassium (mg) | 373.7 | 190.4 | 271.5 | 119.0 | 377.7 | 225.8 | 669.2 | 19.8 | 837.2 | 44.1 | 167.0 | n/a | 3.1 | 3,298 | 0 |
Proline (g) | 0.6 | 0.3 | 0.1 | 0.0 | 0.3 | 0.4 | 1.5 | 0.0 | 1.8 | 0.1 | n/a | n/a | n/a | 5 | 0 |
Protein (g) | 13.5 | 5.7 | 1.1 | 0.5 | 1.1 | 7.3 | 26.3 | 1.1 | 32.4 | 0.3 | 0.0 | n/a | 0.0 | 89 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 1.0 | n/a | 0.0 | 2 | 0 |
Saturated Fat (g) | 3.9 | 1.0 | 0.0 | 0.0 | 0.0 | 1.6 | 1.9 | 0.0 | 13.6 | 0.0 | 0.0 | n/a | 0.0 | 22 | 0 |
Selenium (mcg) | 4.3 | 0.7 | 0.2 | 0.1 | 0.7 | 18.6 | n/a | 1.8 | 7.2 | 0.7 | 0.5 | n/a | 0.0 | 35 | 0 |
Serine (g) | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | 1.2 | 0.1 | 1.9 | 0.0 | n/a | n/a | n/a | 5 | 0 |
Sodium (mg) | 461.8 | 0.3 | 4.0 | 2.8 | 3.3 | 3.2 | 3.1 | 0.5 | 592.1 | 3.4 | 9.5 | n/a | 0.2 | 1,084 | 0 |
Starch | n/a | 0.2 | 1.0 | 0.0 | 0.1 | n/a | n/a | n/a | 6.2 | n/a | n/a | n/a | n/a | 7 | 0 |
Stigmasterol | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose | n/a | 1.0 | 0.2 | 0.2 | 2.6 | 0.9 | n/a | n/a | 11.2 | 0.8 | 45.9 | n/a | n/a | 63 | 0 |
Sugar (g) | 2.4 | 1.1 | 21.5 | 5.7 | 17.4 | 0.9 | n/a | n/a | 11.9 | 69.6 | 47.6 | n/a | 0.3 | 178 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 1.2 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 3 | 0 |
Threonine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.1 | 0.7 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Tocopherol, alpha (mg) | 4.4 | 7.1 | 0.0 | 1.7 | 1.4 | 12.3 | n/a | n/a | 11.6 | 0.0 | 0.0 | n/a | 0.0 | 39 | 0 |
Tocopherol, beta | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 12.0 | n/a | n/a | n/a | n/a | 12 | 0 |
Total Fat (g) | 28.2 | 13.3 | 0.2 | 0.2 | 0.2 | 18.0 | 10.8 | 0.1 | 65.0 | 0.0 | 0.0 | n/a | 0.0 | 136 | 0 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 0.1 | 1.1 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Valine (g) | 0.6 | 0.2 | 0.0 | 0.1 | 0.0 | 0.5 | 1.5 | 0.1 | 1.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.3 | 0.0 | 84.0 | 1,171.3 | 17.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1,273 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 4.2 | 58.5 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 64 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.8 | 18.6 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 21 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Water (g) | 0.9 | 1.3 | 5.6 | 122.0 | 10.0 | 1.7 | 12.8 | 0.5 | 2.3 | 14.5 | 25.5 | n/a | 1.1 | 198 | 0 |
Zinc (mg) | 1.9 | 0.8 | 0.1 | 0.1 | 0.1 | 1.8 | 6.2 | 0.2 | 3.8 | 0.2 | 1.2 | n/a | 0.0 | 16 | 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.