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Ru's Granola

Instructions
Prepare two cookie sheets with parchment paper and set aside. Turn the oven on to 300F. Combine all the dry ingredients in a large bowl and mix well. Combine the wet ingredients in a microwave proof bowl or small pan if the almond butter is stiff. Heat for 1 minute and stir until the almond butter is well distributed throughout. Combine with the dry ingredients and mix well until all the ingredients are well coated. Spread in a single layer on each baking sheet and pat down with a spatula. Bake on the middle racks of the oven for 20 - 25 minutes until starting to turn golden on the edges. Remove from the oven and let cool completely before breaking apart in chunks Store in air tight containers. Use 1/3 cup with milk, plant milk or yogurt for a good protein and fibre rich breakfast.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Steel cut oats by Target Stores	8 1/4 cup	17.78 g	67
2	Rolled Oats	1 85	4.72 g	18
3	Seeds, dried, whole, sesame seeds	0.25 cup	2 g	11
4	Flax seeds	0.25 cup	2.22 g	11
5	Roundy's, raw pepitas by ROUNDY'S	0.25 cup	2.22 g	12
6	Seeds, hulled, hemp seed	40 g	2.22 g	12
7	Chopped pecans by DIAMOND	2 1/4 cup	3.33 g	23
8	Sliced almonds	55 g	3.06 g	19
9	Raw cashews	2 1/4 cup	3.33 g	18
10	Cranberries, sweetened, dried	0.5 cup	4.44 g	14
11	Almond butter	4 tablespoon	3.56 g	23
12	Oil, avocado	3 tbsp	2.33 g	21
13	Syrups, maple	1 serving 1/4 cup	4.61 g	12
14	Vanilla extract	3 tsp	0.7 g	2

Summary
Number of servings	18
Weight of ingredients	1018 g
Final weight ⓘ
Serving size	56.5 g

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Ru's Granola

Nutrition Facts

Portion Size	57 g

Amount Per Portion	262
Calories

% Daily Value *

Total Fat 15g	19 %

Saturated Fat 1.9g	10 %

Sodium 12mg	1 %

Total Carbohydrate 26g	9 %

Dietary Fiber 4.7g	17 %

Sugar 6.8g **

Protein 7.2g	14 %

Vitamin D 0mcg **	0 %

Calcium 46mg **	4 %

Iron 2.8mg **	16 %

Potassium 170mg **	4 %

* 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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Calories by source

Fat (54.55%)

Protein (11.11%)

Carbs (34.34%)

Ru's Granola nutrition facts and analysis per 56.5 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	0.11 mcg	0 %
Carotene, alpha	0 mcg
Carotene, beta	1.5 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	6.17 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.051 mg	4 %
Riboflavin [Vitamin B2]	0.105 mg	8 %
Niacin [Vitamin B3]	0.463 mg	3 %
Pantothenic acid [Vitamin B5]	0.003 mg	0 %
Vitamin B6	0.034 mg	2 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	5.87 mcg	1 %
Folate, food	5.87 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	0.1 mg	0 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.71 mg	5 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.71 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0.01 mg
Vitamin K	0.3 mcg	0 %
Vitamin K1 [Phylloquinone]	0.3 mcg
Choline	2.8 mg	1 %

Minerals
Nutrient	Amount	DV
Calcium	45.7 mg	4 %
Copper	0.15 mg	17 %
Iron	2.84 mg	16 %
Magnesium	33.27 mg	8 %
Manganese	0.362 mg	16 %
Phosphorus	67.66 mg	5 %
Potassium	169.89 mg	4 %
Selenium	0.78 mcg	1 %
Sodium	11.88 mg	1 %
Zinc	0.55 mg	5 %

Proteins and Amino acids
Protein by amino acid Alanine (0.70%) Arginine (2.21%) Aspartic acid (1.60%) Glutamic acid (3.01%) Glycine (0.80%) Isoleucine (0.60%) Leucine (1.00%) Lysine (0.50%) Methionine (0.50%) Phenylalanine (0.70%) Proline (0.70%) Serine (0.80%) Threonine (0.60%) Tyrosine (0.60%) Valine (0.80%) Unspecified (83.95%)
Nutrient	Amount	DV
Protein	7.16 g	14 %
Alanine	0.053 g
Arginine	0.154 g
Aspartic acid	0.114 g
Cystine	0.022 g
Glutamic acid	0.218 g
Glycine	0.06 g
Histidine	0.032 g	3 %
Isoleucine	0.044 g	3 %
Leucine	0.075 g	2 %
Lysine	0.039 g	1 %
Methionine	0.033 g
Phenylalanine	0.051 g
Proline	0.051 g
Serine	0.057 g
Threonine	0.043 g	3 %
Tryptophan	0.016 g	4 %
Tyrosine	0.043 g
Valine	0.059 g	3 %
Phenylalanine + Tyrosine	0.094 g	3 %
Methionine + Cysteine	0.055 g	4 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	26.16 g	10 %
Fiber	4.68 g	17 %
Sugars	6.79 g
Fructose	1.23 g
Galactose	0 g
Glucose	1.39 g
Lactose	0 g
Maltose	0 g
Sucrose	3.41 g
Net carbs	21.48 g

Fats and Fatty Acids

Fatty acid by type

Saturated (19.00%)

Monounsaturated (50.00%)

Polyunsaturated (31.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.19 g	0.65 g	3.42

Nutrient

Amount

19 %

9 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic 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

Uncosapentaenoic acid

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	14.28 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0.2 g
Ash	0.25 g
Caffeine	0 mg
Fiber, insoluble	0.89 g
Fiber, soluble	0.36 g
Theobromine	0 mg
Water	2.82 g

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Ru's Granola 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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Ru's Granola

Ru's Granola

Calories by source

Ru's Granola nutrition facts and analysis per 56.5 g

Protein by amino acid

Fatty acid by type