Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 cups 7 Grain Puffed Cereal or Puffed Rice/Wheat Cereal
1 cup old-fashioned rolled oats
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.
Amount Per Serving
1 servings in recipe 		tahini
80.0g 		honey
84.75g 		olive oil
13.5g 		vanilla extract
4.2g 		kosher salt
3.0g 		dates
157.73g 		pumpkin
75.67g 		sesame
8.0g 		Total Per Serving Total for Recipe
Protein (g) 13.6 0.25 0.0 0.0 0.0 2.85 22.58 1.64 40.93 40.93
Total Fat (g) 43.01 0.0 13.5 0.0 0.0 0.24 37.12 4.9 98.76 98.76
Carbohydrates (g) 16.95 69.83 0.0 0.53 0.0 118.25 11.13 0.94 217.64 217.64
Ash (g) 4.0 0.17 0.0 0.01 2.99 2.74 n/a 0.23 10.15 10.15
Calories (kcal) 476.0 257.64 119.34 12.096 0.0 436.912 434.346 50.48 1786.814 1786.814
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.75 n/a n/a n/a 0.84 n/a 0.03 1.62 1.62
Glucose (dextrose) (g) n/a 30.3 n/a n/a n/a 53.12 n/a 0.01 83.43 83.43
Fructose (g) n/a 34.7 n/a n/a n/a 50.39 n/a 0.01 85.1 85.1
Lactose (g) n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Maltose (g) n/a 1.22 n/a n/a n/a 0.47 n/a 0.0 1.69 1.69
Alcohol (g) 0.0 0.0 0.0 1.4 0.0 n/a 0.0 0.0 1.4 1.4
Water (g) 2.44 14.49 0.0 2.21 0.01 33.63 1.54 0.3 54.61 54.61
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Sugars (g) 0.39 69.6 0.0 0.53 0.0 104.84 0.98 0.04 176.38 176.38
Galactose (g) n/a 2.63 n/a n/a n/a 0.0 n/a 0.0 2.63 2.63
Dietary Fiber (g) 7.4 0.2 0.0 0.0 0.0 10.6 4.9 0.9 24.0 24.0
Calcium (mg) 340.8 5.085 0.135 0.462 0.72 100.947 39.348 4.8 492.298 492.298
Iron (mg) 7.16 0.36 0.08 0.01 0.01 1.42 6.11 0.51 15.64 15.64
Magnesium (mg) 76.0 1.695 0.0 0.504 0.03 85.174 416.185 27.6 607.188 607.188
Phosphorus (mg) 585.6 3.39 0.0 0.252 0.0 97.793 888.366 53.36 1628.76 1628.76
Potassium (mg) 331.2 44.07 0.135 6.216 0.24 1097.801 596.28 29.6 2105.541 2105.541
Sodium (mg) 92.0 3.39 0.27 0.378 1162.74 1.577 13.621 3.76 1277.736 1277.736
Zinc (mg) 3.7 0.19 0.0 0.0 0.0 0.69 5.78 0.54 10.9 10.9
Copper (mg) 1.288 0.034 0.0 0.003 0.001 0.568 0.969 0.112 2.974 2.974
Manganese (mg) 1.168 0.068 0.0 0.01 0.003 0.473 n/a 0.115 1.837 1.837
Selenium (mcg) 1.4 0.7 0.0 0.0 0.0 n/a 7.1 7.8 17.0 17.0
Vitamin A, IU (IU) 53.6 0.0 0.0 0.0 0.0 235.018 n/a 5.28 293.898 293.898
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 2.4 0.0 0.0 0.0 0.0 11.041 0.0 0.24 13.681 13.681
Beta Carotene (mcg) 32.0 0.0 0.0 0.0 0.0 140.38 3.784 3.2 179.363 179.363
Vitamin E (mg) 0.2 0.0 1.94 0.0 0.0 n/a 0.42 0.13 2.7 2.7
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 0.0 0.0 36.278 22.701 0.0 58.979 58.979
Tocopherol, beta (mg) n/a n/a 0.01 n/a n/a n/a n/a 0.0 0.01 0.01
Tocopherol, gamma (mg) n/a n/a 0.11 n/a n/a n/a n/a 0.0 0.11 0.11
Tocopherol, delta (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.4 0.0 0.0 0.0 0.0 1.4 0.0 1.8 1.8
Thiamin (mg) 0.976 0.0 0.0 0.0 0.0 0.079 0.053 0.056 1.164 1.164
Riboflavin (mg) 0.376 0.034 0.0 0.004 0.0 0.095 0.114 0.007 0.629 0.629
Niacin (mg) 4.36 0.102 0.0 0.018 0.0 2.539 3.352 0.464 10.835 10.835
Pantothenic acid (mg) 0.552 0.059 0.0 0.002 0.0 1.278 n/a 0.023 1.914 1.914
Vitamin B-6 (mg) 0.12 0.017 0.0 0.001 0.0 0.394 0.076 0.032 0.64 0.64
Folate (mcg) 78.4 1.695 0.0 0.0 0.0 23.66 43.132 9.2 156.086 156.086
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Choline (mg) 20.6 1.9 0.0 n/a 0.0 15.6 47.7 2.0 87.9 87.9
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.296 0.0 0.0 n/a 0.0 0.016 n/a 0.026 0.338 0.338
Threonine (g) 0.568 0.0 0.0 n/a 0.0 0.063 n/a 0.058 0.689 0.689
Isoleucine (g) 0.584 0.008 0.0 n/a 0.0 0.079 n/a 0.06 0.731 0.731
Leucine (g) 1.04 0.008 0.0 n/a 0.0 0.126 n/a 0.12 1.295 1.295
Lysine (g) 0.44 0.008 0.0 n/a 0.0 0.079 n/a 0.052 0.579 0.579
Methionine (g) 0.448 0.0 0.0 n/a 0.0 0.032 n/a 0.07 0.55 0.55
Cystine (g) 0.272 0.0 0.0 n/a 0.0 0.079 n/a 0.035 0.386 0.386
Phenylalanine (g) 0.72 0.008 0.0 n/a 0.0 0.079 n/a 0.075 0.883 0.883
Tyrosine (g) 0.568 0.008 0.0 n/a 0.0 0.032 n/a 0.063 0.671 0.671
Valine (g) 0.76 0.008 0.0 n/a 0.0 0.11 n/a 0.078 0.957 0.957
Arginine (g) 2.016 0.008 0.0 n/a 0.0 0.095 n/a 0.26 2.379 2.379
Histidine (g) 0.4 0.0 0.0 n/a 0.0 0.047 n/a 0.044 0.491 0.491
Alanine (g) 0.712 0.008 0.0 n/a 0.0 0.126 n/a 0.079 0.926 0.926
Aspartic acid (g) 1.264 0.025 0.0 n/a 0.0 0.347 n/a 0.166 1.802 1.802
Glutamic acid (g) 3.032 0.017 0.0 n/a 0.0 0.426 n/a 0.368 3.843 3.843
Glycine (g) 0.936 0.008 0.0 n/a 0.0 0.142 n/a 0.087 1.174 1.174
Proline (g) 0.624 0.076 0.0 n/a 0.0 0.174 n/a 0.083 0.957 0.957
Serine (g) 0.744 0.008 0.0 n/a 0.0 0.095 n/a 0.096 0.943 0.943
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0
Saturated Fat (g) 6.024 0.0 1.864 0.0 0.0 n/a 6.462 0.725 15.076 15.076
Phytosterols (mg) n/a n/a 29.835 n/a 0.0 n/a n/a n/a 29.835 29.835
Monounsaturated Fat (g) 16.24 0.0 9.85 0.0 0.0 n/a 11.903 1.914 39.907 39.907
Polyunsaturated (g) 18.848 0.0 1.42 0.0 0.0 n/a 15.028 2.039 37.335 37.335