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    Nutritional Facts: Breakfast "square-Meal" Squares

    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 to taste (0g)
    canola oil cooking spray
    1 tablespoon (14g)
    canola oil
    1 small (50g)
    carrots
    1/4 cup (40g)
    onions
    1 whole (15g)
    scallions
    1/4 teaspoon (1g)
    ground turmeric
    4 ounces (113g)
    firm tofu
    1 large (33g)
    egg whites
    1 teaspoon (5g)
    reduced sodium soy sauce
    1/2 teaspoon (3g)
    salt
    2 1/2 ounces (71g)
    frozen chopped spinach
    1 cup (195g)
    cooked brown rice
    Total 1 serving
    Alanine n/a n/a 0.1 0.0 0.0 n/a 0.5 0.2 0.0 0.0 0.2 0.3 1 0
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Arginine n/a n/a 0.0 0.0 0.0 n/a 0.8 0.2 0.0 0.0 0.3 0.3 2 0
    Ash n/a 0.0 0.5 0.1 0.1 0.0 1.1 0.2 0.8 3.0 1.0 0.8 8 2
    Aspartic acid n/a n/a 0.1 0.0 0.0 n/a 1.2 0.4 0.0 0.0 0.3 0.4 3 1
    Beta-sitosterol n/a 57.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 58 14
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Calcium n/a 0.0 16.5 9.2 10.8 1.0 228.0 2.3 0.9 0.7 91.6 19.5 380 95
    Calories n/a 123.8 20.5 16.0 4.8 1.9 79.4 17.2 2.8 0.0 20.6 218.4 505 126
    Calories (kj) n/a 517.9 86.5 66.4 20.3 8.1 333.4 71.3 11.8 0.0 85.2 914.6 2,115 529
    Campesterol n/a 33.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 34 8
    Carbohydrates n/a 0.0 4.8 3.7 1.1 0.4 1.9 0.2 0.5 0.0 3.0 45.8 61 15
    Cholesterol 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
    Copper n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.1 0.2 1 0
    Cystine n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.0 0.0 0.1 0 0
    Dietary Fiber n/a 0.0 1.4 0.7 0.4 0.1 1.0 0.0 0.0 0.0 2.1 3.5 9 2
    Folate n/a 0.0 9.5 7.6 9.6 0.2 21.5 1.3 0.8 0.0 103.0 7.8 161 40
    Folate, DFE n/a 0.0 9.5 7.6 9.6 0.2 21.5 1.3 0.8 0.0 103.0 7.8 161 40
    Folate, food n/a 0.0 9.5 7.6 9.6 0.2 21.5 1.3 0.8 0.0 103.0 7.8 161 40
    Folic acid 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
    Fructose n/a n/a 0.3 0.5 n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a 1 0
    Galactose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Glucose (dextrose) n/a n/a 0.3 0.8 n/a 0.0 n/a 0.1 n/a n/a 0.2 n/a 1 0
    Glutamic acid n/a n/a 0.2 0.1 0.1 n/a 2.0 0.5 0.1 0.0 0.4 0.9 4 1
    Glycine n/a n/a 0.0 0.0 0.0 n/a 0.4 0.1 0.0 0.0 0.2 0.2 1 0
    Histidine n/a n/a 0.0 0.0 0.0 n/a 0.3 0.1 0.0 0.0 0.0 0.1 1 0
    Iron n/a 0.0 0.2 0.1 0.2 0.2 1.8 0.0 0.1 0.0 1.3 1.0 5 1
    Isoleucine n/a n/a 0.0 0.0 0.0 n/a 0.5 0.2 0.0 0.0 0.1 0.2 1 0
    Lactose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Leucine n/a n/a 0.1 0.0 0.0 n/a 0.8 0.3 0.0 0.0 0.1 0.4 2 0
    Lysine n/a n/a 0.1 0.0 0.0 n/a 0.5 0.3 0.0 0.0 0.2 0.2 1 0
    Magnesium n/a 0.0 6.0 4.0 3.0 1.1 42.0 3.6 1.8 0.0 53.3 85.8 201 50
    Maltose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Manganese n/a 0.0 0.1 0.1 0.0 0.0 0.7 0.0 0.0 0.0 0.5 2.1 4 1
    Methionine n/a n/a 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.1 0 0
    Monounsaturated Fat n/a 8.9 0.0 0.0 0.0 0.0 1.4 0.0 0.0 0.0 0.0 0.6 11 3
    Niacin n/a 0.0 0.5 0.0 0.1 0.0 0.1 0.0 0.2 0.0 0.4 2.6 4 1
    Pantothenic acid n/a 0.0 0.1 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.1 0.8 1 0
    Phenylalanine n/a n/a 0.0 0.0 0.0 n/a 0.5 0.2 0.0 0.0 0.1 0.2 1 0
    Phosphorus n/a 0.0 17.5 11.6 5.6 1.5 137.2 5.0 5.8 0.0 34.8 150.2 369 92
    Phytosterols n/a n/a n/a 6.0 n/a 0.5 n/a n/a n/a 0.0 n/a n/a 6 2
    Polyunsaturated Fat n/a 3.9 0.1 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.1 0.6 7 2
    Potassium n/a 0.0 160.0 58.4 41.4 13.9 167.8 53.8 9.5 0.2 245.7 154.1 905 226
    Proline n/a n/a 0.0 0.0 0.0 n/a 0.6 0.1 0.0 0.0 0.1 0.2 1 0
    Protein n/a 0.0 0.5 0.4 0.3 0.0 9.3 3.6 0.3 0.0 2.6 4.5 21 5
    Retinol 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
    Riboflavin n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.2 0.0 0 0
    Saturated Fat n/a 1.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.3 2 1
    Selenium n/a 0.0 0.1 0.2 0.1 0.0 11.2 6.6 0.0 0.0 4.3 n/a 22 6
    Serine n/a n/a 0.0 0.0 0.0 n/a 0.6 0.3 0.0 0.0 0.1 0.2 1 0
    Sodium n/a 0.0 34.5 1.6 2.4 0.2 13.6 54.8 176.6 1,162.7 52.5 2.0 1,501 375
    Starch n/a n/a 0.7 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
    Stigmasterol n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a n/a 1.8 0.4 n/a 0.0 n/a 0.0 n/a n/a 0.2 n/a 2 1
    Sugar n/a 0.0 2.4 1.7 0.3 0.0 0.7 0.2 0.1 0.0 0.5 n/a 6 1
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Thiamin n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.2 0 0
    Threonine n/a n/a 0.1 0.0 0.0 n/a 0.5 0.1 0.0 0.0 0.2 0.2 1 0
    Tocopherol, alpha n/a 2.4 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.0 2.1 n/a 5 1
    Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Tocopherol, delta n/a 0.1 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Tocopherol, gamma n/a 3.8 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.1 n/a 4 1
    Total Fat n/a 14.0 0.1 0.0 0.0 0.1 4.7 0.1 0.0 0.0 0.4 1.6 21 5
    Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan n/a n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.1 0.1 0 0
    Tyrosine n/a n/a 0.0 0.0 0.0 n/a 0.4 0.2 0.0 0.0 0.2 0.2 1 0
    Valine n/a n/a 0.0 0.0 0.0 n/a 0.5 0.3 0.0 0.0 0.1 0.3 1 0
    Vitamin A, IU n/a 0.0 8,353.0 0.8 149.6 0.0 0.0 0.0 0.0 0.0 8,325.5 0.0 16,829 4,207
    Vitamin A, RAE n/a 0.0 417.5 0.0 7.5 0.0 0.0 0.0 0.0 0.0 416.1 0.0 841 210
    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 0.0 0 0
    Vitamin B-6 n/a 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.3 1 0
    Vitamin C n/a 0.0 3.0 3.0 2.8 0.1 0.2 0.0 0.0 0.0 3.9 0.0 13 3
    Vitamin D 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
    Water n/a 0.0 44.1 35.6 13.5 0.1 96.3 28.9 3.8 0.0 64.0 142.3 429 107
    Zinc n/a 0.0 0.1 0.1 0.1 0.0 0.9 0.0 0.0 0.0 0.4 1.2 3 1

    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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