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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3/4 cup (74g) pecan halves |
3/4 cup (61g) rolled oats |
3/4 cup (90g) whole wheat pastry flour |
1/2 teaspoon (1g) ground cinnamon |
1 pinch (0g) salt |
1/4 cup (55g) canola oil |
3 tablespoons (60g) real maple syrup |
1 cup (243g) soymilk |
1/4 cup (32g) arrowroot |
15 ounces (429g) pumpkin puree |
1/2 cup (158g) real maple syrup |
1 tablespoon (5g) ginger |
1 1/2 teaspoons (4g) ground cinnamon |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) nutmeg |
1/8 teaspoon (0g) ground cloves |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.3 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Arginine (g) | 0.9 | 0.5 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Ash (g) | 1.1 | 1.1 | 1.4 | 0.0 | 0.4 | 0.0 | 0.3 | 1.6 | 0.0 | 3.4 | 0.7 | 0.3 | 0.1 | 3.0 | 0.0 | 0.0 | 14 | 2 |
| Aspartic acid (g) | 0.7 | 0.7 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Beta-sitosterol (mg) | 66.1 | n/a | n/a | n/a | n/a | 225.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 291 | 36 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Calcium (mg) | 52.0 | 31.6 | 30.6 | 13.1 | 0.1 | 0.0 | 61.2 | 60.8 | 12.8 | 90.0 | 160.7 | 5.9 | 39.3 | 0.7 | 1.1 | 1.8 | 562 | 70 |
| Calories | 513.1 | 230.2 | 306.0 | 3.2 | 0.0 | 481.8 | 156.0 | 131.2 | 114.2 | 111.4 | 409.5 | 17.4 | 9.7 | 0.0 | 3.1 | 0.9 | 2,488 | 311 |
| Calories (kj) | 2,145.1 | 963.5 | 1,281.6 | 13.5 | 0.0 | 2,016.0 | 652.8 | 549.2 | 478.1 | 467.1 | 1,713.6 | 73.0 | 40.6 | 0.0 | 12.9 | 3.7 | 10,411 | 1,301 |
| Campesterol (mg) | 3.7 | n/a | n/a | n/a | n/a | 131.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 135 | 17 |
| Carbohydrates (g) | 10.3 | 41.1 | 64.8 | 1.1 | 0.0 | 0.0 | 40.2 | 15.3 | 28.2 | 27.9 | 105.6 | 3.7 | 3.2 | 0.0 | 0.3 | 0.2 | 342 | 43 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 (mg) | 0.9 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 7.1 | 6.1 | 9.6 | 0.7 | 0.0 | 0.0 | 0.0 | 1.5 | 1.1 | 2.1 | 0.0 | 0.7 | 2.1 | 0.0 | 0.1 | 0.1 | 31 | 4 |
| Folate (mcg) | 16.3 | 19.4 | 39.6 | 0.1 | 0.0 | 0.0 | 0.0 | 43.7 | 2.2 | 68.6 | 0.0 | 0.7 | 0.2 | 0.0 | 0.4 | 0.3 | 192 | 24 |
| Folate, DFE (mcg) | 16.3 | 19.4 | 39.6 | 0.1 | 0.0 | 0.0 | 0.0 | 43.7 | 2.2 | 68.6 | 0.0 | 0.7 | 0.2 | 0.0 | 0.4 | 0.3 | 192 | 24 |
| Folate, food (mcg) | 16.3 | 19.4 | 39.6 | 0.1 | 0.0 | 0.0 | 0.0 | 43.7 | 2.2 | 68.6 | 0.0 | 0.7 | 0.2 | 0.0 | 0.4 | 0.3 | 192 | 24 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.8 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | 2.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | 4 | 0 |
| Glutamic acid (g) | 1.4 | 1.7 | 3.9 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 9 | 1 |
| Glycine (g) | 0.3 | 0.4 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.9 | 2.6 | 3.2 | 0.1 | 0.0 | 0.0 | 0.1 | 1.6 | 0.1 | 3.4 | 0.2 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 15 | 2 |
| Isoleucine (g) | 0.2 | 0.3 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.4 | 0.6 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Lysine (g) | 0.2 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 89.8 | 83.8 | 123.3 | 0.8 | 0.0 | 0.0 | 12.6 | 60.8 | 1.0 | 51.4 | 33.1 | 11.1 | 2.4 | 0.0 | 1.1 | 0.7 | 472 | 59 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 3.3 | 2.2 | 3.7 | 0.2 | 0.0 | 0.0 | 1.7 | 0.5 | 0.2 | 0.5 | 4.6 | 1.7 | 0.7 | 0.0 | 0.0 | 0.1 | 20 | 2 |
| Methionine (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 30.3 | 1.2 | 0.3 | 0.0 | 0.0 | 34.5 | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 67 | 8 |
| Niacin (mg) | 0.9 | 0.7 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 2.6 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Pantothenic acid (mg) | 0.6 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.3 | 0.4 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 205.7 | 249.1 | 321.3 | 0.8 | 0.0 | 0.0 | 1.2 | 126.4 | 1.6 | 188.6 | 3.2 | 8.7 | 2.5 | 0.0 | 1.2 | 0.3 | 1,111 | 139 |
| Phytosterols (mg) | 75.7 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 51.4 | n/a | 4.3 | 1.0 | 0.0 | 0.4 | 0.7 | 134 | 17 |
| Polyunsaturated Fat (g) | 16.0 | 1.4 | 1.1 | 0.0 | 0.0 | 15.3 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36 | 5 |
| Potassium (mg) | 304.4 | 219.9 | 326.7 | 5.6 | 0.0 | 0.0 | 127.2 | 286.7 | 3.5 | 1,457.1 | 333.9 | 68.6 | 16.9 | 0.2 | 2.1 | 3.0 | 3,156 | 395 |
| Proline (g) | 0.3 | 0.3 | 1.9 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Protein (g) | 6.8 | 8.0 | 11.9 | 0.1 | 0.0 | 0.0 | 0.0 | 7.9 | 0.1 | 4.3 | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 40 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.5 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Saturated Fat (g) | 4.6 | 0.7 | 0.4 | 0.0 | 0.0 | 4.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 11 | 1 |
| Selenium (mcg) | 2.8 | 17.6 | 55.6 | 0.0 | 0.0 | 0.0 | 0.4 | 11.7 | n/a | 1.3 | 0.9 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 93 | 12 |
| Serine (g) | 0.4 | 0.4 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Sodium (mg) | 0.0 | 3.6 | 1.8 | 0.1 | 155.0 | 0.0 | 7.2 | 123.9 | 0.6 | 4.3 | 18.9 | 1.4 | 0.4 | 1,162.7 | 0.1 | 0.7 | 1,481 | 185 |
| Starch (g) | 0.3 | 35.2 | 52.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 88 | 11 |
| Stigmasterol (mg) | 2.2 | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Sucrose (g) | 2.9 | 0.6 | 0.3 | 0.0 | n/a | n/a | 35.0 | n/a | n/a | n/a | 91.9 | 0.0 | 0.0 | n/a | n/a | 0.0 | 131 | 16 |
| Sugar (g) | 2.9 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 36.3 | 9.7 | n/a | 5.8 | 95.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 151 | 19 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Thiamin (mg) | 0.5 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.0 | 0.3 | 0.6 | 0.0 | 0.0 | 9.5 | 0.0 | 0.3 | n/a | 4.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 16 | 2 |
| Tocopherol, beta (mg) | 0.3 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 18.1 | 0.1 | 1.7 | 0.1 | n/a | 14.9 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.4 | n/a | 0.0 | n/a | 36 | 4 |
| Total Fat (g) | 53.4 | 4.0 | 2.3 | 0.0 | 0.0 | 54.5 | 0.0 | 4.3 | 0.0 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 120 | 15 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.3 | 0.4 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 41.6 | 0.0 | 8.1 | 3.9 | 0.0 | 0.0 | 0.0 | 7.3 | 0.0 | 31,645.7 | 0.0 | 1.6 | 11.6 | 0.0 | 0.6 | 1.5 | 31,722 | 3,965 |
| Vitamin A, RAE (mcg) | 2.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,581.4 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 1,585 | 198 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 (mg) | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 38.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 40 | 5 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 (g) | 2.6 | 6.6 | 9.7 | 0.1 | 0.0 | 0.0 | 19.4 | 214.0 | 3.6 | 392.6 | 51.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 701 | 88 |
| Zinc (mg) | 3.4 | 2.2 | 2.3 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 0.0 | 1.4 | 2.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 13 | 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.