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.
|
1/3 cup (40g) whole wheat flour |
2/3 cup (83g) unbleached white flour |
1/4 cup (29g) wheat germ |
1 1/2 cups (141g) oat bran |
1/4 cup (31g) cornmeal |
1 tablespoon (14g) baking powder |
3/4 teaspoon (5g) salt |
1/4 teaspoon (1g) cinnamon |
2 (100g) eggs |
1/4 cup (85g) honey |
1 tablespoon (14g) canola oil |
2 tablespoons (40g) molasses |
2/3 cup (170g) applesauce |
1 1/3 cups (325g) low-fat milk |
1/2 cup (64g) carrots |
1 cup (148g) blueberries |
1/2 cup (0g) fresh fruit |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.3 | 0.4 | 1.2 | 0.2 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.3 | 0.3 | 0.5 | 1.8 | 0.1 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | n/a | 4 | 0 |
| Ash (g) | 0.6 | 0.4 | 1.2 | 4.1 | 0.3 | 9.9 | 4.5 | 0.0 | 1.1 | 0.2 | 0.0 | 1.3 | 0.2 | 2.4 | 0.6 | 0.4 | n/a | 27 | 2 |
| Aspartic acid (g) | 0.3 | 0.4 | 0.6 | 2.2 | 0.2 | n/a | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | 0.1 | 1.0 | 0.1 | 0.1 | n/a | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 57.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 58 | 5 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 13.6 | 12.5 | 11.2 | 81.8 | 1.8 | 1,016.2 | 1.1 | 6.5 | 56.0 | 5.1 | 0.0 | 82.0 | 6.8 | 406.6 | 21.1 | 8.9 | n/a | 1,731 | 144 |
| Calories | 135.9 | 303.5 | 103.5 | 346.9 | 110.4 | 7.0 | 0.0 | 1.6 | 143.0 | 257.6 | 123.8 | 116.0 | 129.3 | 136.6 | 26.2 | 84.4 | n/a | 2,026 | 169 |
| Calories (kj) | 569.0 | 1,269.8 | 433.0 | 1,450.9 | 462.1 | 29.4 | 0.0 | 6.8 | 599.0 | 1,078.0 | 517.9 | 485.2 | 540.9 | 575.7 | 110.7 | 355.2 | n/a | 8,483 | 707 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 33.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | 34 | 3 |
| Carbohydrates (g) | 28.8 | 63.6 | 14.9 | 93.4 | 23.5 | 3.3 | 0.0 | 0.5 | 0.7 | 69.8 | 0.0 | 29.9 | 33.9 | 16.2 | 6.1 | 21.4 | n/a | 406 | 34 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16.3 | 0.0 | 0.0 | n/a | 388 | 32 |
| Copper (mg) | 0.2 | 0.1 | 0.2 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.2 | 0.1 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 4.3 | 2.3 | 3.8 | 21.7 | 2.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 2.0 | 0.0 | 1.8 | 3.6 | n/a | 42 | 4 |
| Folate (mcg) | 17.6 | 152.6 | 80.8 | 73.3 | 7.6 | 0.0 | 0.0 | 0.0 | 47.0 | 1.7 | 0.0 | 0.0 | 1.7 | 16.3 | 12.2 | 8.9 | n/a | 420 | 35 |
| Folate, DFE (mcg) | 17.6 | 242.6 | 80.8 | 73.3 | 7.6 | 0.0 | 0.0 | 0.0 | 47.0 | 1.7 | 0.0 | 0.0 | 1.7 | 16.3 | 12.2 | 8.9 | n/a | 510 | 42 |
| Folate, food (mcg) | 17.6 | 24.2 | 80.8 | 73.3 | 7.6 | 0.0 | 0.0 | 0.0 | 47.0 | 1.7 | 0.0 | 0.0 | 1.7 | 16.3 | 12.2 | 8.9 | n/a | 291 | 24 |
| Folic acid (mcg) | 0.0 | 128.4 | 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 | n/a | 128 | 11 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 34.7 | n/a | 5.1 | n/a | 0.0 | 0.4 | 7.4 | n/a | 48 | 4 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 2.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 30.3 | n/a | 4.8 | n/a | 0.0 | 0.4 | 7.2 | n/a | 43 | 4 |
| Glutamic acid (g) | 1.7 | 2.9 | 1.1 | 5.3 | 0.5 | n/a | 0.0 | 0.0 | 1.7 | 0.0 | n/a | n/a | 0.0 | 2.5 | 0.2 | 0.1 | n/a | 16 | 1 |
| Glycine (g) | 0.2 | 0.3 | 0.4 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.1 | 0.2 | 0.2 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.4 | 3.9 | 1.8 | 7.6 | 1.1 | 1.6 | 0.0 | 0.1 | 1.8 | 0.4 | 0.0 | 1.9 | 0.6 | 0.1 | 0.2 | 0.4 | n/a | 23 | 2 |
| Isoleucine (g) | 0.2 | 0.3 | 0.2 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 3 | 0 |
| Lactose | 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 | 16.9 | 0.0 | 0.0 | n/a | 17 | 1 |
| Leucine (g) | 0.4 | 0.6 | 0.5 | 1.9 | 0.3 | n/a | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.1 | 0.1 | n/a | 6 | 1 |
| Lysine (g) | 0.1 | 0.2 | 0.4 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 4 | 0 |
| Magnesium (mg) | 54.7 | 18.3 | 68.7 | 331.4 | 38.7 | 5.4 | 0.0 | 0.4 | 12.0 | 1.7 | 0.0 | 96.8 | 5.1 | 35.8 | 7.7 | 8.9 | n/a | 686 | 57 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 1.6 | 0.6 | 3.8 | 7.9 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 0.1 | 0.5 | n/a | 16 | 1 |
| Methionine (g) | 0.1 | 0.2 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.1 | 0.4 | 3.4 | 0.3 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 8.9 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | n/a | 18 | 1 |
| Niacin (mg) | 2.0 | 4.9 | 2.0 | 1.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.3 | 0.3 | 0.6 | 0.6 | n/a | 14 | 1 |
| Pantothenic acid (mg) | 0.2 | 0.4 | 0.6 | 2.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.3 | 0.1 | 1.2 | 0.2 | 0.2 | n/a | 7 | 1 |
| Phenylalanine (g) | 0.3 | 0.4 | 0.3 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 4 | 0 |
| Phosphorus (mg) | 142.7 | 90.0 | 242.1 | 1,034.9 | 73.5 | 1,368.7 | 0.0 | 0.4 | 198.0 | 3.4 | 0.0 | 12.4 | 11.9 | 309.0 | 22.4 | 17.8 | n/a | 3,527 | 294 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 0.5 | 0.3 | 1.7 | 3.9 | 0.5 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 3.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 13 | 1 |
| Potassium (mg) | 145.1 | 89.2 | 256.5 | 798.1 | 87.5 | 0.7 | 0.4 | 2.8 | 138.0 | 44.1 | 0.0 | 585.6 | 103.8 | 487.9 | 204.8 | 114.0 | n/a | 3,058 | 255 |
| Proline (g) | 0.8 | 1.0 | 0.4 | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.0 | 1.2 | 0.0 | 0.0 | n/a | 6 | 0 |
| Protein (g) | 5.3 | 8.6 | 6.7 | 24.4 | 2.5 | 0.0 | 0.0 | 0.0 | 12.6 | 0.3 | 0.0 | 0.0 | 0.3 | 11.0 | 0.6 | 1.1 | n/a | 73 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 188.6 | 0.0 | 0.0 | n/a | 349 | 29 |
| Riboflavin (mg) | 0.1 | 0.4 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.5 | 1.9 | 0.2 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 1.0 | 0.0 | 0.1 | 2.1 | 0.0 | 0.0 | n/a | 9 | 1 |
| Selenium (mcg) | 24.7 | 28.3 | 22.8 | 63.7 | 4.7 | 0.0 | 0.0 | 0.0 | 30.7 | 0.7 | 0.0 | 7.1 | 0.5 | 10.7 | 0.1 | 0.1 | n/a | 194 | 16 |
| Serine (g) | 0.2 | 0.4 | 0.3 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 4 | 0 |
| Sodium (mg) | 0.8 | 1.7 | 3.5 | 5.6 | 10.7 | 1,089.2 | 1,744.1 | 0.1 | 142.0 | 3.4 | 0.0 | 14.8 | 47.6 | 143.1 | 44.2 | 1.5 | n/a | 3,252 | 271 |
| Starch (g) | 23.1 | 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 | 0.9 | 0.0 | n/a | 24 | 2 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 11.8 | n/a | 0.0 | 2.3 | 0.2 | n/a | 15 | 1 |
| Sugar (g) | 0.2 | 0.2 | n/a | 2.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 69.6 | 0.0 | 22.2 | n/a | 16.9 | 3.0 | 14.7 | n/a | 129 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.7 | 0.5 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 3 | 0 |
| Threonine (g) | 0.1 | 0.2 | 0.3 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.3 | 0.2 | n/a | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 2.4 | 0.0 | n/a | 0.0 | 0.4 | 0.8 | n/a | 7 | 1 |
| Tocopherol, beta (mg) | 0.1 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | 1.0 | n/a | 0.0 | 0.6 | n/a | n/a | 0.1 | 0.5 | n/a | 3.8 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 7 | 1 |
| Total Fat (g) | 1.0 | 0.8 | 2.8 | 9.9 | 1.1 | 0.0 | 0.0 | 0.0 | 9.5 | 0.0 | 14.0 | 0.0 | 0.3 | 3.2 | 0.2 | 0.5 | n/a | 43 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.3 | 0.2 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 3 | 0 |
| Valine (g) | 0.2 | 0.3 | 0.3 | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 3.6 | 1.7 | 0.0 | 0.0 | 65.3 | 0.0 | 0.0 | 1.9 | 540.0 | 0.0 | 0.0 | 0.0 | 18.7 | 637.5 | 10,691.8 | 79.9 | n/a | 12,040 | 1,003 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.1 | 160.0 | 0.0 | 0.0 | 0.0 | 1.7 | 188.6 | 534.4 | 4.4 | n/a | 893 | 74 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 2.9 | 0.0 | 3.8 | 14.4 | n/a | 21 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 156.1 | 0.0 | 0.0 | n/a | 238 | 20 |
| Water (g) | 4.3 | 9.9 | 3.2 | 9.2 | 3.1 | 0.6 | 0.0 | 0.1 | 76.2 | 14.5 | 0.0 | 8.7 | 135.4 | 292.5 | 56.5 | 124.6 | n/a | 739 | 62 |
| Zinc (mg) | 1.0 | 0.6 | 3.5 | 4.4 | 0.6 | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 0.1 | 0.1 | 1.4 | 0.2 | 0.2 | n/a | 14 | 1 |
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