Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
2 medium (544g) yams |
2 medium (364g) apples |
3 cups (300g) cranberries |
1 cup (145g) raisins |
1 cup (117g) walnuts |
1 to taste (0g) cinnamon |
1 to taste (0g) ginger |
2 tablespoons (40g) maple syrup |
1/2 cup (0g) cider |
1 to taste (0g) pumpkin seeds |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.1 | 0.2 | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.7 | 0.0 | 0.2 | 0.6 | 2.7 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 4.1 | 0.7 | 0.5 | 2.7 | 2.1 | n/a | n/a | 0.2 | n/a | n/a | 10 | 3 |
| Aspartic acid (g) | 0.8 | 0.3 | 0.6 | 0.2 | 2.1 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 74.9 | n/a | n/a | n/a | n/a | n/a | 75 | 19 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 76.2 | 21.8 | 24.0 | 72.5 | 114.7 | n/a | n/a | 40.8 | n/a | n/a | 350 | 87 |
| Calories | 631.0 | 189.3 | 138.0 | 433.6 | 765.2 | n/a | n/a | 104.0 | n/a | n/a | 2,261 | 565 |
| Calories (kj) | 2,643.8 | 793.5 | 582.0 | 1,815.4 | 3,203.5 | n/a | n/a | 435.2 | n/a | n/a | 9,473 | 2,368 |
| Campesterol | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Carbohydrates (g) | 149.5 | 50.3 | 36.6 | 114.8 | 16.0 | n/a | n/a | 26.8 | n/a | n/a | 394 | 99 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.8 | 0.1 | 0.2 | 0.5 | 1.9 | n/a | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 21.2 | 8.7 | 13.8 | 5.4 | 7.8 | n/a | n/a | 0.0 | n/a | n/a | 57 | 14 |
| Folate (mcg) | 87.0 | 10.9 | 3.0 | 7.3 | 114.7 | n/a | n/a | 0.0 | n/a | n/a | 223 | 56 |
| Folate, DFE (mcg) | 87.0 | 10.9 | 3.0 | 7.3 | 114.7 | n/a | n/a | 0.0 | n/a | n/a | 223 | 56 |
| Folate, food (mcg) | 87.0 | 10.9 | 3.0 | 7.3 | 114.7 | n/a | n/a | 0.0 | n/a | n/a | 223 | 56 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 21.5 | 1.9 | 43.0 | 0.1 | n/a | n/a | 0.2 | n/a | n/a | 67 | 17 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 8.8 | 9.8 | 40.2 | 0.1 | n/a | n/a | 0.6 | n/a | n/a | 60 | 15 |
| Glutamic acid (g) | 1.0 | 0.1 | 0.4 | 0.2 | 3.3 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Glycine (g) | 0.3 | 0.0 | 0.1 | 0.1 | 1.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 2.8 | 0.4 | 0.8 | 2.7 | 3.4 | n/a | n/a | 0.0 | n/a | n/a | 10 | 3 |
| Isoleucine (g) | 0.3 | 0.0 | 0.1 | 0.1 | 0.7 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.5 | 0.0 | 0.2 | 0.1 | 1.4 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Lysine (g) | 0.3 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Magnesium (mg) | 97.9 | 18.2 | 18.0 | 46.4 | 184.9 | n/a | n/a | 8.4 | n/a | n/a | 374 | 93 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.0 | 0.1 | 1.1 | 0.4 | 4.0 | n/a | n/a | 1.2 | n/a | n/a | 9 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.1 | 10.5 | n/a | n/a | 0.0 | n/a | n/a | 11 | 3 |
| Niacin (mg) | 3.0 | 0.3 | 0.3 | 1.1 | 1.3 | n/a | n/a | 0.0 | n/a | n/a | 6 | 2 |
| Pantothenic acid (mg) | 1.7 | 0.2 | 0.9 | 0.1 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.1 | 0.1 | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Phosphorus (mg) | 266.6 | 40.0 | 39.0 | 146.5 | 404.8 | n/a | n/a | 0.8 | n/a | n/a | 898 | 224 |
| Phytosterols | n/a | 43.7 | n/a | n/a | 84.2 | n/a | n/a | n/a | n/a | n/a | 128 | 32 |
| Polyunsaturated Fat (g) | 0.3 | 0.2 | 0.2 | 0.1 | 55.2 | n/a | n/a | 0.0 | n/a | n/a | 56 | 14 |
| Potassium (mg) | 3,644.8 | 389.5 | 255.0 | 1,086.1 | 516.0 | n/a | n/a | 84.8 | n/a | n/a | 5,976 | 1,494 |
| Proline (g) | 0.3 | 0.0 | 0.1 | 0.4 | 0.8 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Protein (g) | 8.1 | 0.9 | 1.2 | 4.5 | 17.8 | n/a | n/a | 0.0 | n/a | n/a | 33 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.2 | 0.2 | n/a | n/a | 0.5 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.0 | 0.1 | 7.2 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Selenium (mcg) | 3.8 | 0.0 | 0.3 | 0.9 | 5.7 | n/a | n/a | 0.2 | n/a | n/a | 11 | 3 |
| Serine (g) | 0.4 | 0.0 | 0.2 | 0.1 | 1.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 43.5 | 3.6 | 6.0 | 16.0 | 2.3 | n/a | n/a | 4.8 | n/a | n/a | 76 | 19 |
| Starch | n/a | 0.2 | 0.0 | 3.9 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 7.5 | 0.4 | 0.7 | 2.8 | n/a | n/a | 23.3 | n/a | n/a | 35 | 9 |
| Sugar (g) | 2.7 | 37.8 | 12.1 | 85.8 | 3.1 | n/a | n/a | 24.2 | n/a | n/a | 166 | 41 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.1 | 0.0 | 0.2 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.1 | 0.1 | 0.7 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.8 | 0.7 | 3.6 | 0.2 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 2.2 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, gamma | n/a | 0.0 | 0.1 | 0.1 | 24.4 | n/a | n/a | n/a | n/a | n/a | 25 | 6 |
| Total Fat (g) | 0.8 | 0.6 | 0.4 | 0.7 | 76.3 | n/a | n/a | 0.0 | n/a | n/a | 79 | 20 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.3 | 0.0 | 0.1 | 0.1 | 0.9 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 663.7 | 196.6 | 180.0 | 0.0 | 23.4 | n/a | n/a | 0.0 | n/a | n/a | 1,064 | 266 |
| Vitamin A, RAE (mcg) | 32.6 | 10.9 | 9.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | n/a | n/a | 54 | 13 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 1.2 | 0.1 | 0.2 | 0.3 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 65.8 | 16.7 | 39.9 | 3.3 | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 127 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Water (g) | 381.5 | 311.4 | 261.4 | 22.4 | 4.8 | n/a | n/a | 13.0 | n/a | n/a | 994 | 249 |
| Zinc (mg) | 1.1 | 0.1 | 0.3 | 0.3 | 3.6 | n/a | n/a | 0.6 | n/a | n/a | 6 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.