Oatmeal with Dried Fruit and Nuts
1 serving of oatmeal with dried fruit and nuts contains 576 Calories. The macronutrient breakdown is 42% carbs, 49% fat, and 9% protein. This is a good source of protein (24% of your Daily Value), fiber (48% of your Daily Value), and potassium (17% of your Daily Value).
Ingredients
Seeds, hemp seed, hulled 2 tbsp or 20g
Directions
- Divide dry ingredients (except fruit) into four containers. When ready to eat, add dried or fresh fruit and a cup of milk before microwaving or cooking.
Nutrition Facts
For 1 serving of oatmeal with dried fruit and nuts (355g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 576 | |
| Fats | 34g | 44% |
| Saturated fats | 8g | 42% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 161mg | 7% |
| Carbs | 65g | 24% |
| Net carbs | 52g | |
| Fiber | 13g | 48% |
| Sugar | 21g | |
| Protein | 14g | |
| Calcium | 320mg | 32% |
| Iron | 4mg | 49% |
| Potassium | 797mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 5μg | |
| Beta carotene | 5μg | |
| Caffeine | 12mg | |
| Choline | 13mg | 2% |
| Copper | 1mg | 122% |
| Fluoride | 0μg | |
| Folate (B9) | 33μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 222mg | 53% |
| Manganese | 2mg | 80% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 0.5mg | 10% |
| Phosphorus | 448mg | 64% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 19% |
| Selenium | 15μg | 27% |
| Theobromine | 111mg | |
| Thiamine | 0.4mg | 33% |
| Vitamin A IU | 25IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 2mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.4mg | 2% |
| Vitamin K | 4μg | 4% |
| Zinc | 4mg | 34% |
| Sugars | ||
| Sugar | 21g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 8g | 42% |
| Monounsaturated fats | 13g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 2g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.4g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.5g | |
