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    Nutritional Facts: Conkies

    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.

      1 large (0g)
    dried coconut
    3/4 lb (341g)
    pumpkin
    1/2 lb (227g)
    sweet potatoes
    3/4 lb (340g)
    sugar
    1 teaspoon (2g)
    nutmeg
    1 teaspoon (2g)
    allspice
    1 teaspoon (4g)
    almond essence
    4 ounces (122g)
    raisins
    1 cup (125g)
    flour
    2 cups (234g)
    cornflour
    1 teaspoon (6g)
    salt
    4 ounces (113g)
    butter
    2 ounces (57g)
    shortening
    1 cup (244g)
    milk
    1 to taste (0g)
    banana leaves
    Total 1 serving
    Alanine n/a 0.1 0.2 n/a n/a n/a n/a 0.1 0.4 1.2 0.0 0.0 0.0 0.3 n/a 2 0
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 1.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Arginine n/a 0.2 0.1 n/a n/a n/a n/a 0.5 0.5 0.8 0.0 0.0 0.0 0.3 n/a 2 0
    Ash n/a 2.7 2.2 0.0 0.1 0.1 0.0 2.3 0.6 3.4 6.0 2.4 0.0 1.8 n/a 22 1
    Aspartic acid n/a 0.3 0.9 n/a n/a n/a n/a 0.1 0.5 1.1 0.0 0.1 0.0 0.6 n/a 4 0
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.5 n/a n/a n/a 5 0
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Calcium n/a 71.5 68.1 3.4 4.3 13.3 0.5 60.9 18.8 16.4 1.4 27.2 0.0 290.4 n/a 576 19
    Calories n/a 88.5 195.2 1,316.6 12.3 5.3 12.1 364.2 455.0 844.7 0.0 813.1 501.3 156.2 n/a 4,764 159
    Calories (kj) n/a 371.1 814.9 5,504.3 51.5 22.1 50.6 1,524.9 1,903.8 3,533.4 0.0 3,401.1 2,097.5 653.9 n/a 19,929 664
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Carbohydrates n/a 22.1 45.7 340.1 1.2 1.4 0.5 96.4 95.4 179.8 0.0 0.1 0.0 11.3 n/a 794 26
    Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 243.8 0.0 34.2 n/a 278 9
    Copper n/a 0.4 0.3 0.0 0.0 0.0 0.0 0.4 0.2 0.5 0.0 0.0 0.0 0.0 n/a 2 0
    Cystine n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.3 0.0 0.0 0.0 0.1 n/a 1 0
    Dietary Fiber n/a 1.7 6.8 0.0 0.5 0.4 0.0 4.5 3.4 17.1 0.0 0.0 0.0 0.0 n/a 34 1
    Folate n/a 54.5 25.0 0.0 1.8 0.7 0.0 6.1 228.8 58.5 0.0 3.4 0.0 12.2 n/a 391 13
    Folate, DFE n/a 54.5 25.0 0.0 1.8 0.7 0.0 6.1 363.8 58.5 0.0 3.4 0.0 12.2 n/a 526 18
    Folate, food n/a 54.5 25.0 0.0 1.8 0.7 0.0 6.1 36.3 58.5 0.0 3.4 0.0 12.2 n/a 198 7
    Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 192.5 0.0 0.0 0.0 0.0 0.0 n/a 193 6
    Fructose n/a n/a 1.6 0.0 n/a n/a n/a 36.2 n/a n/a n/a n/a n/a n/a n/a 38 1
    Galactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a 2.2 0.0 n/a n/a n/a 33.8 n/a n/a n/a n/a n/a n/a n/a 36 1
    Glutamic acid n/a 0.6 0.4 n/a n/a n/a n/a 0.2 4.3 3.0 0.0 0.2 0.0 1.7 n/a 10 0
    Glycine n/a 0.1 0.1 n/a n/a n/a n/a 0.1 0.5 0.7 0.0 0.0 0.0 0.2 n/a 2 0
    Histidine n/a 0.1 0.1 n/a n/a n/a n/a 0.1 0.3 0.5 0.0 0.0 0.0 0.2 n/a 1 0
    Iron n/a 2.7 1.4 0.2 0.1 0.1 0.0 2.3 5.8 5.6 0.0 0.0 0.0 0.1 n/a 18 1
    Isoleucine n/a 0.1 0.1 n/a n/a n/a n/a 0.1 0.4 0.6 0.0 0.1 0.0 0.5 n/a 2 0
    Lactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Leucine n/a 0.2 0.2 n/a n/a n/a n/a 0.1 0.9 2.0 0.0 0.1 0.0 0.8 n/a 4 0
    Lysine n/a 0.2 0.1 n/a n/a n/a n/a 0.1 0.3 0.5 0.0 0.1 0.0 0.6 n/a 2 0
    Magnesium n/a 40.9 56.8 0.0 4.3 2.7 0.5 39.0 27.5 217.6 0.1 2.3 0.0 31.7 n/a 423 14
    Maltose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Manganese n/a 0.4 0.6 0.0 0.1 0.1 0.0 0.4 0.9 1.1 0.0 0.0 n/a 0.0 n/a 3 0
    Methionine n/a 0.0 0.1 n/a n/a n/a n/a 0.0 0.2 0.3 0.0 0.0 0.0 0.2 n/a 1 0
    Monounsaturated Fat n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.1 2.4 0.0 23.8 25.2 2.6 n/a 54 2
    Niacin n/a 2.0 1.3 0.0 0.0 0.1 0.0 0.9 7.4 4.4 0.0 0.0 0.0 0.2 n/a 16 1
    Pantothenic acid n/a 1.0 1.8 0.0 n/a n/a 0.0 0.1 0.5 1.5 0.0 0.1 0.0 0.8 n/a 6 0
    Phenylalanine n/a 0.1 0.2 n/a n/a n/a n/a 0.1 0.7 0.8 0.0 0.0 0.0 0.4 n/a 2 0
    Phosphorus n/a 149.8 106.7 0.0 5.0 2.3 0.3 123.0 135.0 636.5 0.0 27.2 0.0 226.9 n/a 1,413 47
    Phytosterols n/a 40.9 27.2 n/a 1.5 1.2 n/a n/a n/a n/a 0.0 n/a 113.4 0.0 n/a 184 6
    Polyunsaturated Fat n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 4.1 0.0 3.5 14.8 0.3 n/a 23 1
    Potassium n/a 1,157.7 765.0 6.8 8.2 21.0 6.2 912.3 133.8 737.1 0.5 27.2 0.0 368.4 n/a 4,144 138
    Proline n/a 0.1 0.1 n/a n/a n/a n/a 0.3 1.5 1.4 0.0 0.1 0.0 0.8 n/a 4 0
    Protein n/a 3.4 3.6 0.0 0.1 0.1 0.0 3.7 12.9 16.2 0.0 1.0 0.0 8.0 n/a 49 2
    Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 761.0 0.0 75.6 n/a 837 28
    Riboflavin n/a 0.4 0.1 0.1 0.0 0.0 0.0 0.2 0.6 0.2 0.0 0.0 0.0 0.4 n/a 2 0
    Saturated Fat n/a 0.2 0.0 0.0 0.6 0.1 0.0 0.1 0.2 1.3 0.0 58.3 14.2 5.6 n/a 80 3
    Selenium n/a 1.0 1.4 2.0 0.0 0.1 0.0 0.7 42.4 36.0 0.0 1.1 0.0 4.9 n/a 90 3
    Serine n/a 0.1 0.2 n/a n/a n/a n/a 0.1 0.6 0.8 0.0 0.1 0.0 0.4 n/a 2 0
    Sodium n/a 3.4 124.9 3.4 0.4 1.5 0.4 13.4 2.5 11.7 2,325.5 809.7 0.0 119.6 n/a 3,416 114
    Starch n/a n/a 28.7 n/a n/a n/a n/a 3.3 n/a n/a n/a n/a n/a n/a n/a 32 1
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Sucrose n/a n/a 5.7 339.5 n/a n/a n/a 0.5 n/a n/a n/a n/a n/a n/a n/a 346 12
    Sugar n/a 4.6 9.5 339.5 0.7 n/a 0.5 72.1 0.3 1.5 0.0 0.1 0.0 n/a n/a 429 14
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Thiamin n/a 0.2 0.2 0.0 0.0 0.0 0.0 0.1 1.0 0.6 0.0 0.0 0.0 0.1 n/a 2 0
    Threonine n/a 0.1 0.2 n/a n/a n/a n/a 0.1 0.4 0.6 0.0 0.0 0.0 0.4 n/a 2 0
    Tocopherol, alpha n/a 3.6 0.6 0.0 0.0 n/a 0.0 0.1 0.1 1.0 0.0 2.6 3.5 n/a n/a 12 0
    Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 0.2 n/a n/a 0 0
    Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 8.7 n/a n/a 9 0
    Tocopherol, gamma n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.5 n/a n/a 0.0 18.3 n/a n/a 19 1
    Total Fat n/a 0.3 0.1 0.0 0.9 0.2 0.0 0.6 1.2 9.0 0.0 92.0 56.7 8.9 n/a 170 6
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3.4 n/a n/a n/a 3 0
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3.7 n/a n/a n/a 4 0
    Tryptophan n/a 0.0 0.1 n/a n/a n/a n/a 0.1 0.2 0.1 0.0 0.0 0.0 0.1 n/a 1 0
    Tyrosine n/a 0.1 0.1 n/a n/a n/a n/a 0.0 0.4 0.7 0.0 0.0 0.0 0.4 n/a 2 0
    Valine n/a 0.1 0.2 n/a n/a n/a n/a 0.1 0.5 0.8 0.0 0.1 0.0 0.5 n/a 2 0
    Vitamin A, IU n/a 25,142.5 32,204.5 0.0 2.4 10.9 0.0 0.0 0.0 500.8 0.0 2,834.1 0.0 336.7 n/a 61,032 2,034
    Vitamin A, RAE n/a 1,256.4 1,609.4 0.0 0.1 0.5 0.0 0.0 0.0 25.7 0.0 775.7 0.0 80.5 n/a 3,749 125
    Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.9 n/a 1 0
    Vitamin B-6 n/a 0.2 0.5 0.0 0.0 0.0 0.0 0.2 0.1 0.9 0.0 0.0 0.0 0.1 n/a 2 0
    Vitamin C n/a 30.6 5.4 0.0 0.1 0.8 0.0 2.8 0.0 0.0 0.0 0.0 0.0 3.7 n/a 43 1
    Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 68.0 0.0 n/a n/a 68 2
    Water n/a 311.9 175.4 0.1 0.1 0.2 2.2 18.8 14.9 25.5 0.0 18.0 0.0 214.0 n/a 781 26
    Zinc n/a 1.1 0.7 0.0 0.1 0.0 0.0 0.3 0.9 4.0 0.0 0.1 0.0 0.9 n/a 8 0

    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.

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