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 cups (77g) bran flakes |
1 cup (125g) all-purpose flour |
1/4 cup (55g) brown sugar |
2 teaspoons (9g) baking powder |
1 1/2 teaspoons (3g) orange rind |
1/4 teaspoon (2g) salt |
1/4 cup (0g) non-hydrogenated margarine |
1/2 cup (50g) dried cranberries |
1 (50g) eggs |
1/4 cup (61g) plain yogurt |
1/2 cup (60g) powdered sugar |
1/4 teaspoon (1g) orange rind |
2 teaspoons (10g) orange juice |
Total | 1 serving | |
| Alanine | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Alcohol (g) | 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 |
| Arginine | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Ash (g) | 4.6 | 0.6 | 0.2 | 6.6 | 0.0 | 1.5 | n/a | 0.1 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 15 | 1 |
| Aspartic acid | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.7 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 40.2 | 18.8 | 45.7 | 677.5 | 4.8 | 0.4 | n/a | 4.0 | 28.0 | 74.1 | 0.6 | 0.8 | 1.1 | 896 | 75 |
| Calories | 245.9 | 455.0 | 209.0 | 4.7 | 2.9 | 0.0 | n/a | 23.0 | 71.5 | 37.4 | 233.4 | 0.5 | 4.5 | 1,288 | 107 |
| Calories (kj) | 1,029.0 | 1,903.8 | 874.5 | 19.6 | 12.2 | 0.0 | n/a | 97.0 | 299.5 | 157.4 | 976.2 | 2.0 | 18.6 | 5,390 | 449 |
| Carbohydrates (g) | 61.1 | 95.4 | 53.9 | 2.2 | 0.8 | 0.0 | n/a | 6.1 | 0.4 | 2.9 | 59.9 | 0.1 | 1.0 | 284 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 186.0 | 8.0 | 0.0 | 0.0 | 0.0 | 194 | 16 |
| Copper (mg) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 13.5 | 3.4 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 20 | 2 |
| Folate (mcg) | 1,066.2 | 32.5 | 0.6 | 0.0 | 0.9 | 0.0 | n/a | 0.5 | 23.5 | 4.3 | 0.0 | 0.2 | 3.0 | 1,132 | 94 |
| Folate, DFE (mcg) | 1,802.2 | 32.5 | 0.6 | 0.0 | 0.9 | 0.0 | n/a | 0.5 | 23.5 | 4.3 | 0.0 | 0.2 | 3.0 | 1,868 | 156 |
| Folate, food (mcg) | 14.7 | 32.5 | 0.6 | 0.0 | 0.9 | 0.0 | n/a | 0.5 | 23.5 | 4.3 | 0.0 | 0.2 | 3.0 | 80 | 7 |
| Folic acid (mcg) | 1,051.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,051 | 88 |
| Fructose | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 1.6 | 0.2 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Glutamic acid | n/a | 4.3 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.8 | 0.4 | n/a | n/a | 0.0 | 6 | 0 |
| Glycine | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Histidine | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Iron (mg) | 47.9 | 1.5 | 0.4 | 1.0 | 0.0 | 0.0 | n/a | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 52 | 4 |
| Isoleucine | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | n/a | n/a | 0.0 | 2 | 0 |
| Lysine | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Magnesium (mg) | 147.7 | 27.5 | 5.0 | 3.6 | 0.7 | 0.0 | n/a | 3.0 | 6.0 | 7.4 | 0.0 | 0.1 | 1.1 | 202 | 17 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Methionine | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 0.5 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Niacin (mg) | 53.3 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 55 | 5 |
| Pantothenic acid (mg) | 26.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 28 | 2 |
| Phenylalanine | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Phosphorus (mg) | 370.3 | 135.0 | 2.2 | 912.5 | 0.6 | 0.0 | n/a | 6.5 | 99.0 | 58.2 | 0.0 | 0.1 | 1.7 | 1,586 | 132 |
| Phytosterols | n/a | n/a | n/a | n/a | 1.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Polyunsaturated Fat (g) | 0.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Potassium (mg) | 456.2 | 133.8 | 73.2 | 0.5 | 6.4 | 0.1 | n/a | 42.5 | 69.0 | 94.9 | 1.2 | 1.1 | 19.8 | 899 | 75 |
| Proline | n/a | 1.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.3 | n/a | n/a | 0.0 | 2 | 0 |
| Protein (g) | 7.7 | 12.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 6.3 | 2.1 | 0.0 | 0.0 | 0.1 | 29 | 2 |
| Retinol (mcg) | 599.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 80.0 | 16.5 | 0.0 | 0.0 | 0.0 | 696 | 58 |
| Riboflavin (mg) | 4.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Saturated Fat (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 1.3 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Selenium (mcg) | 8.1 | 42.4 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 15.4 | 1.3 | 0.4 | 0.0 | 0.0 | 68 | 6 |
| Serine | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Sodium (mg) | 556.7 | 2.5 | 15.4 | 726.2 | 0.1 | 581.4 | n/a | 1.0 | 71.0 | 28.2 | 1.2 | 0.0 | 0.1 | 1,984 | 165 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 52.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 52 | 4 |
| Sugar (g) | 13.1 | 0.3 | 53.4 | 0.0 | n/a | 0.0 | n/a | 2.0 | 0.2 | 2.9 | 58.7 | n/a | 0.8 | 131 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 4.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Threonine | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 35.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 37 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 1.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 4.8 | 2.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Valine | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 1,999.3 | 0.0 | 0.0 | 0.0 | 12.6 | 0.0 | n/a | 30.0 | 270.0 | 60.6 | 0.0 | 2.1 | 19.8 | 2,395 | 200 |
| Vitamin A, RAE (mcg) | 600.7 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 1.5 | 80.0 | 16.5 | 0.0 | 0.1 | 1.0 | 700 | 58 |
| Vitamin B-12 (mcg) | 16.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 17 | 1 |
| Vitamin B-6 (mg) | 5.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Vitamin C (mg) | 160.0 | 0.0 | 0.0 | 0.0 | 4.1 | 0.0 | n/a | 6.7 | 0.0 | 0.3 | 0.0 | 0.7 | 5.0 | 177 | 15 |
| Vitamin D (IU) | 106.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 41.0 | 1.2 | 0.0 | n/a | 0.0 | 149 | 12 |
| Water (g) | 2.3 | 14.9 | 0.7 | 0.4 | 2.2 | 0.0 | n/a | 43.6 | 38.1 | 53.8 | 0.1 | 0.4 | 8.8 | 165 | 14 |
| Zinc (mg) | 40.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 42 | 4 |
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