Super Muesli
1 cups of super muesli contains 284 Calories The macronutrient breakdown is 60% carbs, 26% fat, and 13% protein. This is a good source of protein (17% of your Daily Value), fiber (29% of your Daily Value), and potassium (7% of your Daily Value).
- Makes
- 20 cups
- Prep Time
- 5 minutes
Ingredients
rye flakes 2 servings or 200g
- Pumpkin Seeds
⅓ cup or 33g
- Sunflower Seeds
⅓ cup or 33g
- Goji Berries (dried)
5 ⅓ Tbsp or 533g
- Raisins
1 cup or 100g
Directions
- Roughly chop the apricots and almonds (only 1 cup of almonds roughly chopped). Mix it all together and store in and air tight container.
Nutrition Facts
For 1 cups of super muesli
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 284 | |
| Fats | 9g | 11% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.2% |
| Carbs | 44g | 16% |
| Net carbs | 36g | |
| Fiber | 8g | 29% |
| Sugar | 1g | |
| Protein | 10g | |
| Calcium | 75mg | 8% |
| Iron | 3mg | 36% |
| Potassium | 320mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 21mg | 4% |
| Copper | 0.4mg | 40% |
| Fluoride | 19μg | |
| Folate (B9) | 28μg | 7% |
| Lycopene | 0μg | |
| Magnesium | 96mg | 23% |
| Manganese | 1mg | 59% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 0mg | 1% |
| Phosphorus | 236mg | 34% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 14μg | 26% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 2IU | |
| Vitamin A | 944μg | 105% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 5mg | 6% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 27% |
| Vitamin K | 3μg | 3% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.4g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |