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Overnight Oats nutritional composition per ingredient Whole recipe 1 serving
Nutrient Cereals, dry, not fortified, regular and quick, oats Seeds, hulled, hemp seed Spices, ground, cinnamon Spices, ground, ginger Seeds, dried, sunflower seed kernels Yogurt, nonfat, plain, Greek Milk, low fat (1%) Mixed berries Syrups, maple Oil, cold pressed, flaxseed Lite salt by Morton Salt, Inc. Weight 567 g 280 g 54.60 g 37.80 g 245 g 1814.37 g 3416 g 907.18 g 420 g 31.69 g 19.60 g Calories 2148.93 1548.4 134.86 126.63 1430.8 1070.48 1468.88 571.53 1092 280.12 0 Vitamin A, RAE 0 mcg 2.80 mcg 8.19 mcg 0.76 mcg 7.35 mcg 18.14 mcg 1981.28 mcg 0 mcg 0 mcg Carotene, alpha 0 mcg 0.55 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Carotene, beta 0 mcg 19.60 mcg 61.15 mcg 6.80 mcg 73.50 mcg 0 mcg 34.16 mcg 0 mcg 0 mcg Cryptoxanthin, beta 0 mcg 70.43 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 1020.60 mcg 121.21 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lycopene 0 mcg 8.19 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 18.14 mcg 1981.28 mcg 0 mcg 0 mcg Thiamin 2.61 mg 3.57 mg 0.01 mg 0.02 mg 3.63 mg 0.42 mg 1.95 mg 0.28 mg 0 mg Riboflavin 0.88 mg 0.80 mg 0.02 mg 0.06 mg 0.87 mg 5.04 mg 4.78 mg 5.33 mg 0 mg Niacin 6.38 mg 25.76 mg 0.73 mg 3.64 mg 20.42 mg 3.77 mg 3.86 mg 0.34 mg 0 mg Pantothenic acid 6.35 mg 0.20 mg 0.18 mg 2.77 mg 6.01 mg 0.15 mg Vitamin B6 0.57 mg 1.68 mg 0.09 mg 0.24 mg 3.29 mg 1.14 mg 2.05 mg 0.01 mg 0 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 13.61 mcg 20.84 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 181.44 mcg 308 mcg 3.28 mcg 4.91 mcg 556.15 mcg 127.01 mcg 68.32 mcg 0 mcg 0 mcg Folate, food 181.44 mcg 308 mcg 3.28 mcg 4.91 mcg 556.15 mcg 127.01 mcg 68.32 mcg 0 mcg 0 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 1.40 mg 2.10 mg 0.30 mg 3.40 mg 0 mg 0 mg 230.40 mg 0 mg 0 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 37.58 mcg 0 mcg 0 mcg Vitamin D2 0 mcg Vitamin D3 0 mcg Vitamin E (alpha-tocopherol) 2.38 mg 2.24 mg 1.27 mg 0 mg 86.17 mg 0.18 mg 0.68 mg 0 mg 0.15 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 2.38 mg 2.24 mg 1.27 mg 0 mg 86.17 mg 0.18 mg 0.68 mg 0 mg 0.15 mg Tocopherol, beta 0.17 mg 0 mg 0 mg 2.89 mg 0 mg 0.17 mg Tocopherol, delta 0 mg 0.14 mg 0 mg 0.05 mg 0 mg 0.52 mg Tocopherol, gamma 0.68 mg 5.70 mg 1.14 mg 0.91 mg 0 mg 9.11 mg Tocotrienol, alpha 0 mg 0 mg 0 mg 0.28 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0.28 mg Vitamin K 11.30 mcg 17 mcg 1.20 mcg 0 mcg 0 mcg 3.40 mcg 0 mcg 2.90 mcg Vitamin K1 11.30 mcg 17 mcg 0.30 mcg 0 mcg 0 mcg 3.40 mcg 0 mcg 2.90 mcg Vitamin K2 0 mcg 0 mcg 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0.90 mcg 0 mcg 0 mcg 0 mcg Betaine 2.10 mg 1.30 mg 86.70 mg 14.50 mg Choline 229.10 mg 6 mg 15.60 mg 135 mg 274 mg 594.40 mg 6.70 mg 0.10 mg Calcium 294.84 mg 196 mg 547.09 mg 43.09 mg 191.10 mg 1995.80 mg 4304.16 mg 127.01 mg 428.40 mg 0.32 mg Copper 2.22 mg 4.48 mg 0.19 mg 0.18 mg 4.41 mg 0.31 mg 0.03 mg 0.08 mg 0 mg Iron 24.10 mg 22.26 mg 4.54 mg 7.48 mg 12.86 mg 1.27 mg 0 mg 4.63 mg 0.46 mg 0 mg Magnesium 782.46 mg 1960 mg 32.76 mg 80.89 mg 796.25 mg 199.58 mg 409.92 mg 88.20 mg 0 mg Manganese 20.58 mg 21.28 mg 9.54 mg 12.59 mg 4.78 mg 0.16 mg 12.21 mg 0 mg Phosphorus 2324.70 mg 4620 mg 34.94 mg 63.50 mg 1617 mg 2449.40 mg 3518.48 mg 8.40 mg 0.32 mg Potassium 2052.54 mg 3360 mg 235.33 mg 498.96 mg 1580.25 mg 2558.26 mg 5431.44 mg 890.40 mg 0 mg 4900 mg Selenium 163.86 mcg 1.69 mcg 21.09 mcg 129.85 mcg 175.99 mcg 71.74 mcg 2.52 mcg 0 mcg Sodium 34.02 mg 14 mg 5.46 mg 10.21 mg 22.05 mg 653.17 mg 1332.24 mg 0 mg 50.40 mg 0 mg 4059.94 mg Zinc 20.64 mg 27.72 mg 1 mg 1.38 mg 12.25 mg 9.43 mg 14.69 mg 6.17 mg 0.02 mg Protein 74.56 g 88.37 g 2.18 g 3.39 g 50.91 g 184.88 g 115.46 g 6.35 g 0.17 g 0.03 g 0 g Alanine 3.19 g 4.28 g 0.09 g 0.10 g 2.74 g Arginine 4.82 g 12.74 g 0.09 g 0.27 g 5.89 g Aspartic acid 6.90 g 10.25 g 0.24 g 0.52 g 5.99 g Cystine 2.58 g 1.88 g 0.03 g 0.04 g 1.10 g Glutamic acid 16.05 g 17.55 g 0.20 g 0.30 g 13.67 g Glycine 3.64 g 4.51 g 0.11 g 0.19 g 3.58 g Histidine 1.56 g 2.71 g 0.06 g 0.07 g 1.55 g Hydroxyproline 0 g 0 g Isoleucine 2.85 g 3.60 g 0.08 g 0.13 g 2.79 g Leucine 5.56 g 6.06 g 0.14 g 0.19 g 4.07 g Lysine 3.61 g 3.57 g 0.13 g 0.09 g 2.30 g Methionine 1.17 g 2.61 g 0.04 g 0.03 g 1.21 g Phenylalanine 3.77 g 4.05 g 0.08 g 0.12 g 2.86 g Proline 2.56 g 4.47 g 0.23 g 0.13 g 2.90 g Serine 4.00 g 4.80 g 0.11 g 0.09 g 2.63 g Threonine 2.17 g 3.55 g 0.07 g 0.11 g 2.27 g Tryptophan 1.03 g 1.03 g 0.03 g 0.06 g 0.85 g Tyrosine 2.24 g 3.54 g 0.07 g 0.09 g 1.63 g Valine 3.90 g 4.98 g 0.12 g 0.15 g 3.22 g Fat 36.97 g 136.50 g 0.68 g 1.60 g 126.08 g 7.08 g 32.45 g 0 g 0.25 g 31.68 g Saturated fatty acids 6.29 g 12.88 g 0.19 g 0.98 g 10.91 g 2.12 g 19.40 g 0 g 0.03 g 2.84 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0.75 g 0 g 0 g Decanoic acid 0 g 0.00 g 0.59 g 0 g 0.24 g 0.79 g 0 g 0.00 g Docosanoic acid 0.34 g 0 g 0 g 0.78 g 0 g 0.04 g Dodecanoic acid 0.11 g 0.00 g 0.03 g 0 g 0.11 g 0.89 g 0 g 0.01 g Eicosanoic acid 0.87 g 0 g 0 g 0.28 g 0 g 0.04 g Heptadecanoic acid 0.07 g 0 g 0.05 g 0.05 g 0.02 g Hexadecanoic acid 5.33 g 8.03 g 0.06 g 0.22 g 5.42 g 0.89 g 9.05 g 0.03 g 1.62 g Hexanoic acid 0 g 0 g 0.01 g 0 g 0.05 g 0.51 g 0 g 0 g Octadecanoic acid 0.34 g 3.48 g 0.04 g 0.09 g 4.14 g 0.38 g 3.28 g 0.00 g 1.07 g Octanoic acid 0 g 0 g 0 g 0 g 0.07 g 0.38 g 0 g 0 g Pentadecanoic acid 0 g 0 g 0 g 0.05 g 0.01 g Tetracosanoic acid 0.16 g 0 g 0 g 0.18 g 0 g 0.02 g Tetradecanoic acid 0.06 g 0.01 g 0.02 g 0.06 g 0.27 g 3.18 g 0 g 0.02 g Tridecanoic acid 0 g 0 g Monounsaturated fatty acids 11.23 g 15.12 g 0.13 g 0.18 g 45.39 g 0.96 g 7.17 g 0.05 g 5.84 g Cis-hexadecenoic acid 0.04 g 0.02 g Cis-octadecenoic acid 14.06 g 0.13 g 0.14 g 0.78 g 5.79 g Docosenoic acid 0 g 0 g 0.01 g 0.07 g 0 g 0 g 0 g 0.01 g Docosenoic cis acid 0 g 0.01 g Docosenoic trans acid 0 g 0.00 g Eicosenoic acid 0 g 0.35 g 0 g 0 g 0.21 g 0.04 g 0.03 g 0 g 0 g Heptadecenoic acid 0 g 0.01 g 0.04 g 0 g 0 g Hexadecenoic acid 0.06 g 0.00 g 0.01 g 0.05 g 0.04 g 0.48 g 0 g 0.02 g Octadecenoic acid 11.17 g 14.77 g 0.13 g 0.14 g 45.03 g 0.89 g 7.31 g 0.05 g 5.80 g Pentadecenoic acid 0 g 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0 g 0 g 0 g 0.01 g Tetradecenoic acid 0 g 0.01 g 0 g 0.02 g 0.00 g Trans-hexadecenoic acid 0 g 0 g Trans-octadecenoic acid 0 g 0 g 0.11 g 0.01 g Polyunsaturated fatty acids 13.04 g 106.68 g 0.04 g 0.35 g 56.69 g 0.22 g 1.09 g 0.07 g 21.50 g α-linolenic acid n-3 (ALA) 24.32 g 0.01 g 0.08 g 0.02 g 16.91 g γ-linolenic acid n-6 (GLA) 3.75 g 0 g 0 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g 0 g 0.01 g Linoleic acid n-6 (LA) 76.60 g 0.18 g 4.51 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosatetraenoic acid 0 g 0 g 0.00 g Eicosadienoic acid 0 g 0 g 0 g 0 g 0.03 g Eicosadienoic n-3 acid 0 g 0.03 g Eicosadienoic n-6 acid 0 g 0.01 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0.03 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0.03 g 0 g 0 g Octadecadienoic CLAs acid 0.57 g 0 g 0.01 g Octadecadienoic acid 12.47 g 76.89 g 0.02 g 0.27 g 56.47 g 0.18 g 1.13 g 0.07 g 4.54 g Octadecatetraenoic acid 0 g 1.73 g 0 g 0 g 0.03 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.57 g 28.07 g 0.01 g 0.08 g 0.15 g 0.02 g 0.14 g 0 g 16.91 g Trans-octadecadienoic acid 0 g 0.02 g Trans-octadecatrienoic acid 0 g Uncosapentaenoic acid 0 g Fatty acids, total trans 0 g 0 g 0 g 0.11 g 0 g 0.03 g Fatty acids, total trans-monoenoic 0 g 0 g 0.11 g 0.01 g Fatty acids, total trans-polyenoic 0 g 0.02 g Carbohydrate 383.86 g 24.28 g 44 g 27.07 g 49 g 65.32 g 177.29 g 153.31 g 281.57 g 0 g Fiber 57.27 g 11.20 g 28.99 g 5.33 g 21.07 g 0 g 0 g 19.05 g 0 g 0 g Starch 328.41 g Sugars 5.61 g 4.20 g 1.18 g 1.28 g 6.42 g 58.79 g 169.43 g 127.73 g 253.93 g 0 g Fructose 0 g 0.87 g 0.61 g 0.67 g 0 g 2.18 g Galactose 0 g 0 g 0.07 g 12.70 g 0 g Glucose 0 g 0.56 g 0.57 g 0.46 g 0 g 6.72 g Lactose 0 g 0.20 g 0 g 0 g 46.08 g 0 g Maltose 0 g 0.20 g 0 g 0 g 0 g 0 g Sucrose 5.61 g 2.38 g 0.01 g 0.08 g 6.12 g 0 g 244.94 g Beta-sitosterol 65.28 mg Campesterol 31.05 mg Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 90.72 mg 170.80 mg 0 mg 0 mg 0 mg Phytosterols 14.20 mg 31.37 mg 1308.30 mg Stigmasterol 9.51 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 10.04 g 16.97 g 1.97 g 1.97 g 7.40 g 13.06 g 1.97 g 0 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 61.46 g 13.89 g 5.78 g 3.76 g 11.59 g 1544.03 g 3064.15 g 136.04 g 0.04 g
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Cereals, dry, not fortified, regular and quick, oats and Seeds, hulled, hemp seed and Spices, ground, cinnamon and Spices, ground, ginger and Seeds, dried, sunflower seed kernels and Yogurt, nonfat, plain, Greek and Milk, low fat (1%) and Mixed berries and Syrups, maple and Oil, cold pressed, flaxseed and Lite salt by Morton Salt, Inc. food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
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Data from USDA National Nutrient Database.
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