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Nutritional Facts: Power Packed Breakfast

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.

  2 slices (56g)
whole wheat bread
1 (182g)
apples
1 (230g)
pears
2 tablespoons (32g)
almond butter
1 to taste (28g)
almonds
Total 1 serving
Alanine (g) 0.1 0.0 0.0 0.3 n/a 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0 0
Arginine n/a 0.0 0.0 0.8 n/a 1 0
Ash (g) 2.1 0.3 0.8 1.0 n/a 4 2
Aspartic acid (g) 0.2 0.1 0.2 0.8 n/a 1 1
Beta-sitosterol n/a n/a n/a 41.9 n/a 42 21
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 59.9 10.9 20.7 111.0 n/a 203 101
Calories 138.3 94.6 133.4 196.5 n/a 563 281
Calories (kj) 579.0 396.8 556.6 821.8 n/a 2,354 1,177
Campesterol n/a n/a n/a 1.9 n/a 2 1
Carbohydrates (g) 23.1 25.1 35.6 6.0 n/a 90 45
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.2 0.0 0.2 0.3 n/a 1 0
Cystine (g) 0.1 0.0 0.0 0.1 n/a 0 0
Dietary Fiber (g) 3.8 4.4 7.1 3.3 n/a 19 9
Folate (mcg) 28.0 5.5 16.1 17.0 n/a 67 33
Folate, DFE (mcg) 28.0 5.5 16.1 17.0 n/a 67 33
Folate, food (mcg) 28.0 5.5 16.1 17.0 n/a 67 33
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 10.7 14.3 0.0 n/a 25 13
Galactose n/a 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 4.4 6.3 0.0 n/a 11 5
Glutamic acid (g) 1.1 0.0 0.1 1.9 n/a 3 2
Glycine (g) 0.1 0.0 0.0 0.5 n/a 1 0
Histidine (g) 0.1 0.0 0.0 0.2 n/a 0 0
Iron (mg) 1.4 0.2 0.4 1.1 n/a 3 2
Isoleucine (g) 0.1 0.0 0.0 0.3 n/a 0 0
Lactose n/a 0.0 0.0 0.0 n/a 0 0
Leucine (g) 0.2 0.0 0.0 0.5 n/a 1 0
Lysine (g) 0.1 0.0 0.0 0.2 n/a 0 0
Magnesium (mg) 45.9 9.1 16.1 89.3 n/a 160 80
Maltose n/a 0.0 0.0 0.0 n/a 0 0
Manganese (mg) 1.2 0.1 0.1 0.7 n/a 2 1
Methionine (g) 0.1 0.0 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.9 0.0 0.1 10.4 n/a 11 6
Niacin (mg) 2.6 0.2 0.4 1.0 n/a 4 2
Pantothenic acid (mg) 0.4 0.1 0.1 0.1 n/a 1 0
Phenylalanine (g) 0.2 0.0 0.0 0.4 n/a 1 0
Phosphorus (mg) 113.1 20.0 25.3 162.6 n/a 321 161
Phytosterols n/a 21.8 18.4 44.5 n/a 85 42
Polyunsaturated Fat (g) 0.3 0.1 0.1 4.4 n/a 5 2
Potassium (mg) 138.9 194.7 273.7 239.4 n/a 847 423
Proline (g) 0.4 0.0 0.0 0.3 n/a 1 0
Protein (g) 7.3 0.5 0.9 6.7 n/a 15 8
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.1 0.0 0.1 0.3 n/a 1 0
Saturated Fat (g) 0.4 0.1 0.0 1.3 n/a 2 1
Selenium (mcg) 22.6 0.0 0.2 0.8 n/a 24 12
Serine (g) 0.2 0.0 0.0 0.3 n/a 1 0
Sodium (mg) 264.3 1.8 2.3 68.8 n/a 337 169
Starch n/a 0.1 n/a 0.0 n/a 0 0
Stigmasterol n/a n/a n/a 1.0 n/a 1 0
Sucrose n/a 3.8 1.8 1.4 n/a 7 3
Sugar (g) 3.1 18.9 22.5 1.4 n/a 46 23
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 n/a 0 0
Threonine (g) 0.1 0.0 0.0 0.2 n/a 0 0
Tocopherol, alpha (mg) 0.3 0.3 0.3 7.7 n/a 9 4
Tocopherol, beta n/a 0.0 0.0 0.2 n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 0.1 0.3 n/a 0 0
Total Fat (g) 1.9 0.3 0.3 17.8 n/a 20 10
TransFatty acids n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.1 n/a 0 0
Tyrosine (g) 0.1 0.0 0.0 0.2 n/a 0 0
Valine (g) 0.2 0.0 0.0 0.3 n/a 1 0
Vitamin A, IU (IU) 1.7 98.3 52.9 0.3 n/a 153 77
Vitamin A, RAE (mcg) 0.0 5.5 2.3 0.0 n/a 8 4
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.1 0.1 0.1 0.0 n/a 0 0
Vitamin C (mg) 0.0 8.4 9.7 0.0 n/a 18 9
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 21.6 155.7 192.5 0.5 n/a 370 185
Zinc (mg) 1.0 0.1 0.2 1.1 n/a 2 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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