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Overnight Oats

Instructions
Combine and evenly divide all ingredients except milk, evenly into 14 containers. Add 1 cup of milk in each container the night before. Based and modified from: https://www.thevegangym.com/breakfast-berries-and-cream-overnight-oats

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Cereals, dry, not fortified, regular and quick, oats	7 cup = 567 g	40.5 g	154
2	Seeds, hulled, hemp seed	1.75 Cup = 280 g	20 g	111
3	Spices, ground, cinnamon	21 tsp = 55 g	3.9 g	9.6
4	Spices, ground, ginger	21 tsp = 38 g	2.7 g	9.1
5	Seeds, dried, sunflower seed kernels	1.75 cup = 245 g	17.5 g	102
6	Yogurt, nonfat, plain, Greek	4 pound = 1814 g	129.6 g	76
7	Milk, low fat (1%)	14 cup = 3416 g	244 g	105
8	Mixed berries	2 pound = 907 g	64.8 g	41
9	Syrups, maple	21 tbsp = 420 g	30 g	78
10	Oil, cold pressed, flaxseed	2.33 tbsp = 32 g	2.26 g	20
11	Lite salt by Morton Salt, Inc.	14 1/4 tsp = 20 g	1.4 g	0

Summary
Number of servings	14
Weight of ingredients	7793 g
Final weight ⓘ
Serving size	557 g

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Overnight Oats

Nutrition Facts

Portion Size	557 g

Amount Per Portion	705
Calories

% Daily Value *

Total Fat 27g **	35 %

Saturated Fat 4g **	20 %

Cholesterol 19mg **	6 %

Sodium 442mg	19 %

Total Carbohydrate 86g **	31 %

Dietary Fiber 10g **	36 %

Sugar 45g **

Protein 38g	76 %

Vitamin D 2.7mcg **	14 %

Calcium 581mg **	45 %

Iron 5.5mg **	31 %

Potassium 1536mg **	33 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Overnight Oats nutrition facts and analysis per 557 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	144.18 mcg	16 %
Carotene, alpha	0.04 mcg
Carotene, beta	13.95 mcg
Cryptoxanthin, beta	5.03 mcg
Lutein + zeaxanthin	81.56 mcg
Lycopene	0.58 mcg
Retinol	142.82 mcg
Thiamin [Vitamin B1]	0.891 mg	74 %
Riboflavin [Vitamin B2]	1.272 mg	98 %
Niacin [Vitamin B3]	4.637 mg	29 %
Pantothenic acid [Vitamin B5]	1.119 mg	22 %
Vitamin B6	0.648 mg	38 %
Vitamin B12 [Cobalamin]	2.46 mcg	102 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	89.22 mcg	22 %
Folate, food	89.22 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	16.9 mg	19 %
Vitamin D	2.68 mcg	13 %
Vitamin D2	0 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	6.64 mg	44 %
Vitamin E, added	0 mg
Tocopherol, alpha	6.64 mg
Tocopherol, beta	0.23 mg
Tocopherol, delta	0.05 mg
Tocopherol, gamma	1.25 mg
Tocotrienol, alpha	0.02 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.02 mg
Vitamin K	2.5 mcg	2 %
Vitamin K1 [Phylloquinone]	2.4 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.1 mcg
Betaine	7.5 mg
Choline	90.1 mg	16 %

Minerals
Nutrient	Amount	DV
Calcium	580.56 mg	45 %
Copper	0.85 mg	94 %
Iron	5.53 mg	31 %
Magnesium	310.73 mg	74 %
Manganese	5.795 mg	252 %
Phosphorus	1045.49 mg	84 %
Potassium	1536.23 mg	33 %
Selenium	40.48 mcg	74 %
Sodium	441.54 mg	19 %
Zinc	6.66 mg	61 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	37.6 g	75 %
Alanine	0.742 g
Arginine	1.7 g
Aspartic acid	1.707 g
Cystine	0.402 g
Glutamic acid	3.411 g
Glycine	0.859 g
Histidine	0.426 g	37 %
Hydroxyproline	0 g
Isoleucine	0.675 g	44 %
Leucine	1.144 g	33 %
Lysine	0.693 g	22 %
Methionine	0.362 g
Phenylalanine	0.777 g
Proline	0.734 g
Serine	0.832 g
Threonine	0.584 g	36 %
Tryptophan	0.215 g	53 %
Tyrosine	0.542 g
Valine	0.884 g	45 %
Phenylalanine + Tyrosine	1.319 g	49 %
Methionine + Cysteine	0.362 g	23 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	86.11 g	31 %
Fiber	10.2 g	36 %
Starch	23.46 g
Sugars	44.89 g
Fructose	0.31 g
Galactose	0.92 g
Glucose	0.59 g
Lactose	3.3 g
Maltose	0.01 g
Sucrose	18.52 g
Net carbs	75.91 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
2.96 g	6.07 g	2.05

Nutrient

Amount

34 %

20 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	4.66 mg
Campesterol	2.22 mg
Cholesterol	18.68 mg	6 %
Phytosterols	96.7 mg
Stigmasterol	0.68 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	3.81 g
Caffeine	0 mg
Theobromine	0 mg
Water	345.77 g

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Overnight Oats recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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