Receta DIY Muesli - Detailed Nutritional Facts

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).
1 c. rolled barley (I didn't have this, I used more oats)
1/4 c. pepitas (pumpkin seeds)
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 		rolled oats
122.73g 		oat bran
31.33g 		germ
38.33g 		almonds
9.5g 		hazelnuts
13.23g 		raisins
41.25g 		dates
59.15g 		pears
45.0g 		Total Per Serving Total for Recipe
Protein (g) 16.14 5.42 8.87 2.02 1.98 1.27 1.07 0.84 37.6 37.6
Total Fat (g) 8.0 2.2 3.73 4.69 8.03 0.19 0.09 0.28 27.22 27.22
Carbohydrates (g) 83.09 20.75 19.85 2.06 2.21 32.66 44.34 31.37 236.33 236.33
Ash (g) 2.17 0.91 1.61 0.28 0.3 0.76 1.03 0.5 7.57 7.57
Calories (kcal) 465.147 77.072 137.988 54.625 83.053 123.338 163.846 117.9 1222.968 1222.968
Starch (g) 71.09 n/a n/a 0.07 0.06 1.11 n/a n/a 72.33 72.33
Sucrose (g) 1.22 n/a n/a 0.34 0.56 0.19 0.31 n/a 2.61 2.61
Glucose (dextrose) (g) 0.0 n/a n/a 0.01 0.01 11.45 19.92 n/a 31.39 31.39
Fructose (g) 0.0 n/a n/a 0.01 0.01 12.24 18.9 n/a 31.16 31.16
Lactose (g) 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a 0.0 0.0 0.0 0.18 n/a 0.18 0.18
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Water (g) 13.3 2.05 4.26 0.45 0.7 6.36 12.61 12.01 51.75 51.75
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Sugars (g) 1.22 0.45 n/a 0.37 0.57 24.42 39.32 27.99 94.34 94.34
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Dietary Fiber (g) 12.4 4.8 5.1 1.2 1.3 1.5 4.0 3.4 33.6 33.6
Calcium (mg) 63.82 18.171 14.949 25.08 15.077 20.625 37.856 15.3 210.877 210.877
Iron (mg) 5.22 1.69 2.4 0.35 0.62 0.78 0.53 0.95 12.54 12.54
Magnesium (mg) 169.367 73.626 91.609 25.46 21.557 13.2 31.941 14.85 441.609 441.609
Phosphorus (mg) 503.193 229.962 322.739 45.98 38.353 41.663 36.673 26.55 1245.112 1245.112
Potassium (mg) 444.283 177.328 341.904 66.975 89.93 308.963 411.684 239.85 2080.916 2080.916
Sodium (mg) 7.364 1.253 4.6 0.095 0.0 4.538 0.592 2.7 21.141 21.141
Zinc (mg) 4.47 0.97 4.71 0.29 0.32 0.09 0.26 0.18 11.3 11.3
Copper (mg) 0.479 0.125 0.307 0.095 0.229 0.132 0.213 0.167 1.746 1.746
Manganese (mg) 4.455 1.764 5.098 0.218 0.817 0.124 0.177 0.149 12.801 12.801
Selenium (mcg) 35.5 14.2 30.4 0.2 0.3 0.2 n/a 0.1 80.9 80.9
Vitamin A, IU (IU) 0.0 0.0 0.0 0.095 2.645 0.0 88.134 1.35 92.224 92.224
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0 0.132 0.0 4.141 0.0 4.273 4.273
Beta Carotene (mcg) 0.0 0.0 n/a 0.095 1.455 0.0 52.644 0.9 55.093 55.093
Vitamin E (mg) 0.52 0.32 n/a 2.49 1.99 0.05 n/a 0.03 5.39 5.39
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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 220.914 56.394 n/a 0.095 12.167 0.0 13.605 22.5 325.675 325.675
Tocopherol, beta (mg) 0.04 0.03 n/a 0.03 0.04 0.0 n/a 0.0 0.13 0.13
Tocopherol, gamma (mg) 0.15 0.0 n/a 0.06 0.0 0.02 n/a 0.02 0.24 0.24
Tocopherol, delta (mg) 0.0 0.03 n/a 0.0 0.0 0.0 n/a 0.02 0.05 0.05
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.8 0.9 0.0 3.2 4.9 4.9
Thiamin (mg) 0.565 0.367 0.721 0.02 0.085 0.045 0.03 0.005 1.836 1.836
Riboflavin (mg) 0.196 0.069 0.192 0.096 0.015 0.054 0.035 0.068 0.724 0.724
Niacin (mg) 1.387 0.291 2.61 0.322 0.238 0.318 0.952 0.617 6.735 6.735
Pantothenic acid (mg) 1.375 0.467 0.866 0.045 0.122 0.041 0.479 0.068 3.462 3.462
Vitamin B-6 (mg) 0.123 0.053 0.498 0.013 0.074 0.07 0.148 0.032 1.011 1.011
Folate (mcg) 39.274 16.292 107.707 4.75 14.944 2.063 8.873 0.0 193.902 193.902
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Choline (mg) 49.6 10.1 n/a 4.9 6.0 4.6 5.9 10.4 91.4 91.4
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) 0.221 0.107 0.123 0.02 0.025 0.021 0.006 n/a 0.522 0.522
Threonine (g) 0.466 0.157 0.372 0.057 0.066 0.033 0.024 0.023 1.197 1.197
Isoleucine (g) 0.614 0.21 0.326 0.067 0.073 0.025 0.03 0.023 1.365 1.365
Leucine (g) 1.203 0.429 0.602 0.142 0.14 0.041 0.047 0.041 2.645 2.645
Lysine (g) 0.785 0.238 0.563 0.055 0.056 0.033 0.03 0.032 1.792 1.792
Methionine (g) 0.258 0.107 0.176 0.014 0.029 0.008 0.012 0.009 0.613 0.613
Cystine (g) 0.565 0.182 0.176 0.018 0.037 0.008 0.03 0.009 1.024 1.024
Phenylalanine (g) 0.822 0.285 0.356 0.106 0.087 0.058 0.03 0.023 1.767 1.767
Tyrosine (g) 0.491 0.21 0.268 0.043 0.048 0.004 0.012 0.009 1.084 1.084
Valine (g) 0.847 0.301 0.46 0.078 0.093 0.033 0.041 0.032 1.884 1.884
Arginine (g) 1.043 0.401 0.717 0.233 0.292 0.169 0.035 0.014 2.904 2.904
Histidine (g) 0.344 0.128 0.245 0.053 0.057 0.029 0.018 0.009 0.883 0.883
Alanine (g) 0.687 0.273 0.567 0.098 0.097 0.045 0.047 0.027 1.841 1.841
Aspartic acid (g) 1.497 0.495 0.793 0.276 0.222 0.045 0.13 0.167 3.626 3.626
Glutamic acid (g) 3.473 1.175 1.533 0.647 0.491 0.066 0.16 0.063 7.608 7.608
Glycine (g) 0.785 0.298 0.544 0.14 0.095 0.033 0.053 0.023 1.971 1.971
Proline (g) 0.552 0.307 0.471 0.098 0.074 0.103 0.065 0.023 1.693 1.693
Serine (g) 0.871 0.279 0.422 0.09 0.098 0.029 0.035 0.032 1.856 1.856
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a 0.002 n/a n/a n/a n/a 0.002 0.002
Saturated Fat (g) 1.362 0.417 0.64 0.354 0.59 0.025 n/a 0.018 3.406 3.406
Phytosterols (mg) n/a n/a n/a n/a 12.696 n/a n/a n/a 12.696 12.696
Monounsaturated Fat (g) 2.43 0.746 0.525 2.935 6.037 0.021 n/a 0.059 12.752 12.752
Polyunsaturated (g) 2.823 0.868 2.304 1.147 1.047 0.017 n/a 0.068 8.272 8.272