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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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