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.
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2 1/2 cups (593g) warm water |
1 tablespoon (12g) dry yeast |
1/4 cup (84g) molasses |
1/4 cup (85g) honey |
1 cup (0g) wheat gluten |
2 cups (240g) whole wheat flour |
1 cup (58g) wheat bran |
1 cup (102g) rye flour |
1 cup (115g) wheat germ |
1/2 cup (78g) oats |
1/4 cup (35g) sunflower seeds |
1/4 cup (29g) walnuts |
3 teaspoons (18g) salt |
1 cup (120g) wheat flour |
1 to taste (0g) oats |
Total | 1 serving | |
| Alanine | n/a | 0.3 | n/a | 0.0 | n/a | 1.2 | 0.4 | 0.4 | 1.7 | 0.7 | 0.4 | 0.2 | 0.0 | 0.6 | n/a | 6 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.2 | n/a | 0.0 | n/a | 1.6 | 0.6 | 0.5 | 2.1 | 0.9 | 0.8 | 0.7 | 0.0 | 0.8 | n/a | 8 | 0 |
| Ash (g) | 0.6 | 0.7 | 2.8 | 0.2 | n/a | 3.8 | 3.4 | 1.2 | 4.8 | 1.3 | 1.1 | 0.5 | 18.0 | 1.9 | n/a | 40 | 2 |
| Aspartic acid | n/a | 0.5 | n/a | 0.0 | n/a | 1.7 | 0.7 | 0.6 | 2.4 | 1.1 | 0.9 | 0.5 | 0.0 | 0.9 | n/a | 9 | 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 | 18.7 | n/a | n/a | n/a | 19 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 17.8 | 3.6 | 172.7 | 5.1 | n/a | 81.6 | 42.3 | 24.5 | 44.9 | 42.1 | 27.3 | 28.7 | 4.3 | 40.8 | n/a | 536 | 22 |
| Calories | 0.0 | 39.0 | 244.3 | 257.6 | n/a | 816.0 | 125.3 | 356.0 | 414.0 | 303.4 | 204.4 | 191.3 | 0.0 | 408.0 | n/a | 3,359 | 140 |
| Calories (kj) | 0.0 | 163.3 | 1,022.0 | 1,078.0 | n/a | 3,417.6 | 524.3 | 1,488.2 | 1,731.9 | 1,269.8 | 855.8 | 800.9 | 0.0 | 1,708.8 | n/a | 14,061 | 586 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 0.0 | 4.9 | 63.0 | 69.8 | n/a | 172.7 | 37.4 | 76.9 | 59.6 | 51.7 | 7.0 | 4.0 | 0.0 | 86.4 | n/a | 633 | 26 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.1 | 0.1 | 0.4 | 0.0 | n/a | 1.0 | 0.6 | 0.3 | 0.9 | 0.5 | 0.6 | 0.5 | 0.0 | 0.5 | n/a | 5 | 0 |
| Cystine | n/a | 0.1 | n/a | 0.0 | n/a | 0.7 | 0.2 | n/a | 0.5 | 0.3 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 3.2 | 0.0 | 0.2 | n/a | 25.7 | 24.8 | 12.0 | 15.2 | 8.3 | 3.0 | 2.0 | 0.0 | 12.8 | n/a | 107 | 4 |
| Folate (mcg) | 0.0 | 280.8 | 0.0 | 1.7 | n/a | 105.6 | 45.8 | 34.7 | 323.2 | 43.7 | 79.5 | 28.7 | 0.0 | 52.8 | n/a | 996 | 42 |
| Folate, DFE (mcg) | 0.0 | 280.8 | 0.0 | 1.7 | n/a | 105.6 | 45.8 | 34.7 | 323.2 | 43.7 | 79.5 | 28.7 | 0.0 | 52.8 | n/a | 996 | 42 |
| Folate, food (mcg) | 0.0 | 280.8 | 0.0 | 1.7 | n/a | 105.6 | 45.8 | 34.7 | 323.2 | 43.7 | 79.5 | 28.7 | 0.0 | 52.8 | n/a | 996 | 42 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 10.8 | 34.7 | n/a | 0.1 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 46 | 2 |
| Galactose | n/a | n/a | n/a | 2.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Glucose (dextrose) | n/a | n/a | 10.0 | 30.3 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 40 | 2 |
| Glutamic acid | n/a | 0.8 | n/a | 0.0 | n/a | 10.4 | 1.7 | 2.6 | 4.6 | 2.9 | 2.0 | 0.8 | 0.0 | 5.2 | n/a | 31 | 1 |
| Glycine | n/a | 0.2 | n/a | 0.0 | n/a | 1.4 | 0.5 | 0.4 | 1.6 | 0.7 | 0.5 | 0.2 | 0.0 | 0.7 | n/a | 6 | 0 |
| Histidine | n/a | 0.1 | n/a | 0.0 | n/a | 0.9 | 0.2 | 0.2 | 0.7 | 0.3 | 0.2 | 0.1 | 0.0 | 0.4 | n/a | 3 | 0 |
| Iron (mg) | 0.0 | 0.3 | 4.0 | 0.4 | n/a | 8.6 | 6.1 | 2.6 | 7.2 | 3.7 | 1.8 | 0.9 | 0.1 | 4.3 | n/a | 40 | 2 |
| Isoleucine | n/a | 0.2 | n/a | 0.0 | n/a | 1.1 | 0.3 | 0.3 | 1.0 | 0.5 | 0.4 | 0.2 | 0.0 | 0.5 | n/a | 4 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.4 | n/a | 0.0 | n/a | 2.2 | 0.5 | 0.6 | 1.8 | 1.0 | 0.6 | 0.3 | 0.0 | 1.1 | n/a | 8 | 0 |
| Lysine | n/a | 0.4 | n/a | 0.0 | n/a | 0.9 | 0.3 | 0.2 | 1.7 | 0.5 | 0.3 | 0.1 | 0.0 | 0.4 | n/a | 5 | 0 |
| Magnesium (mg) | 5.9 | 6.5 | 203.9 | 1.7 | n/a | 328.8 | 354.4 | 64.3 | 274.9 | 138.1 | 113.8 | 46.2 | 0.2 | 164.4 | n/a | 1,703 | 71 |
| Maltose | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 1.3 | 0.1 | n/a | 9.8 | 6.7 | 2.5 | 15.3 | 3.8 | 0.7 | 1.0 | 0.0 | 4.9 | n/a | 46 | 2 |
| Methionine | n/a | 0.1 | n/a | 0.0 | n/a | 0.5 | 0.1 | 0.1 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | 0.2 | 1.6 | 1.7 | 6.5 | 2.6 | 0.0 | 0.3 | n/a | 14 | 1 |
| Niacin (mg) | 0.0 | 4.8 | 0.8 | 0.1 | n/a | 11.9 | 7.9 | 1.8 | 7.8 | 0.7 | 2.9 | 0.3 | 0.0 | 5.9 | n/a | 45 | 2 |
| Pantothenic acid (mg) | 0.0 | 1.6 | 0.7 | 0.1 | n/a | 1.4 | 1.3 | 0.5 | 2.6 | 1.1 | 0.4 | 0.2 | 0.0 | 0.7 | n/a | 11 | 0 |
| Phenylalanine | n/a | 0.2 | n/a | 0.0 | n/a | 1.6 | 0.3 | 0.5 | 1.1 | 0.7 | 0.4 | 0.2 | 0.0 | 0.8 | n/a | 6 | 0 |
| Phosphorus (mg) | 0.0 | 76.4 | 26.1 | 3.4 | n/a | 856.8 | 587.5 | 229.5 | 968.3 | 407.9 | 231.0 | 101.2 | 0.0 | 428.4 | n/a | 3,917 | 163 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 186.9 | 21.1 | 0.0 | n/a | n/a | 208 | 9 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.8 | 1.3 | 0.7 | 6.9 | 2.0 | 8.1 | 13.8 | 0.0 | 1.4 | n/a | 37 | 2 |
| Potassium (mg) | 5.9 | 114.6 | 1,233.4 | 44.1 | n/a | 871.2 | 685.6 | 381.5 | 1,025.8 | 334.6 | 225.8 | 129.0 | 1.4 | 435.6 | n/a | 5,488 | 229 |
| Proline | n/a | 0.2 | n/a | 0.1 | n/a | 5.0 | 0.5 | 0.9 | 1.4 | 0.7 | 0.4 | 0.2 | 0.0 | 2.5 | n/a | 12 | 0 |
| Protein (g) | 0.0 | 4.9 | 0.0 | 0.3 | n/a | 31.7 | 9.0 | 11.1 | 26.6 | 13.2 | 7.3 | 4.5 | 0.0 | 15.9 | n/a | 124 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.1 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 0.4 | 0.2 | 1.9 | 0.9 | 1.6 | 1.8 | 0.0 | 0.5 | n/a | 8 | 0 |
| Selenium (mcg) | 0.0 | 0.9 | 15.0 | 0.7 | n/a | 148.3 | 45.0 | 14.7 | 91.1 | n/a | 18.6 | 1.4 | 0.0 | 74.2 | n/a | 410 | 17 |
| Serine | n/a | 0.2 | n/a | 0.0 | n/a | 1.5 | 0.4 | 0.5 | 1.3 | 0.6 | 0.4 | 0.3 | 0.0 | 0.7 | n/a | 6 | 0 |
| Sodium (mg) | 17.8 | 6.1 | 31.2 | 3.4 | n/a | 4.8 | 1.2 | 2.0 | 13.8 | 1.6 | 3.2 | 0.6 | 6,976.4 | 2.4 | n/a | 7,064 | 294 |
| Starch | n/a | n/a | n/a | n/a | n/a | 138.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 69.3 | n/a | 208 | 9 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 24.8 | 0.8 | n/a | 0.9 | n/a | 0.9 | n/a | n/a | 0.9 | 0.7 | n/a | 0.4 | n/a | 29 | 1 |
| Sugar (g) | 0.0 | 0.0 | 46.8 | 69.6 | n/a | 1.0 | 0.2 | 1.1 | n/a | n/a | 0.9 | 0.8 | 0.0 | 0.5 | n/a | 121 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 1.3 | 0.0 | 0.0 | n/a | 1.2 | 0.3 | 0.3 | 2.2 | 0.6 | 0.5 | 0.1 | 0.0 | 0.6 | n/a | 7 | 0 |
| Threonine | n/a | 0.2 | n/a | 0.0 | n/a | 0.9 | 0.3 | 0.3 | 1.1 | 0.4 | 0.3 | 0.2 | 0.0 | 0.4 | n/a | 4 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 0.9 | 1.5 | n/a | n/a | 12.3 | 0.2 | 0.0 | 0.9 | n/a | 17 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.4 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 4.6 | n/a | n/a | n/a | n/a | 0.1 | 6.1 | n/a | 2.3 | n/a | 13 | 1 |
| Total Fat (g) | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 6.0 | 2.5 | 1.6 | 11.2 | 5.4 | 18.0 | 19.1 | 0.0 | 3.0 | n/a | 68 | 3 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.1 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Tyrosine | n/a | 0.1 | n/a | 0.0 | n/a | 0.7 | 0.3 | 0.2 | 0.8 | 0.4 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 3 | 0 |
| Valine | n/a | 0.3 | n/a | 0.0 | n/a | 1.4 | 0.4 | 0.4 | 1.4 | 0.7 | 0.5 | 0.2 | 0.0 | 0.7 | n/a | 6 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 21.6 | 5.2 | 0.0 | 0.0 | 0.0 | 17.5 | 5.9 | 0.0 | 10.8 | n/a | 61 | 3 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.6 | 0.0 | n/a | 1.0 | 0.8 | 0.3 | 1.5 | 0.1 | 0.5 | 0.2 | 0.0 | 0.5 | n/a | 5 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 591.9 | 0.6 | 18.4 | 14.5 | n/a | 25.8 | 5.7 | 11.2 | 12.8 | 6.4 | 1.7 | 1.2 | 0.0 | 12.9 | n/a | 703 | 29 |
| Zinc (mg) | 0.0 | 1.0 | 0.2 | 0.2 | n/a | 6.2 | 4.2 | 2.2 | 14.1 | 3.1 | 1.8 | 0.9 | 0.0 | 3.1 | n/a | 37 | 2 |
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