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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1 1/4 cups (0g) multi-grain hot cereal |
1 1/2 cups (356g) cold water |
1 cup (244g) 2% low-fat milk |
1/4 cup (85g) honey |
1/4 cup (84g) molasses |
4 tablespoons (57g) butter |
1/4 ounce (7g) yeast |
3 cups (375g) flour |
1 1/2 cups (180g) whole wheat flour |
1/3 cup (37g) flax seed meal |
2 tablespoons (21g) flax seeds |
1/3 cup (43g) salted sunflower seeds |
1/2 cup (59g) english walnuts |
1 tablespoon (18g) salt |
2 tablespoons (27g) vegetable oil |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 1.2 | 0.9 | 0.3 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 4 | 0 |
| Alcohol | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 1.6 | 1.2 | 0.7 | 0.4 | 0.9 | 1.3 | 0.0 | 0.0 | 6 | 0 |
| Ash | n/a | 0.4 | 1.7 | 0.2 | 2.8 | 1.2 | 0.4 | 1.8 | 2.8 | 1.4 | 0.8 | 2.4 | 1.0 | 18.0 | 0.0 | 35 | 2 |
| Aspartic acid | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.3 | 1.6 | 1.3 | 0.8 | 0.4 | 0.9 | 1.1 | 0.0 | 0.0 | 7 | 0 |
| Beta-sitosterol | n/a | n/a | 0.0 | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 37.4 | n/a | n/a | 40 | 2 |
| Caffeine | 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 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 10.7 | 292.8 | 5.1 | 172.7 | 13.6 | 2.1 | 56.3 | 61.2 | 95.1 | 52.5 | 29.8 | 57.3 | 4.3 | 0.0 | 854 | 47 |
| Calories | n/a | 0.0 | 122.0 | 257.6 | 244.3 | 407.3 | 23.0 | 1,365.0 | 612.0 | 199.2 | 110.0 | 248.1 | 382.6 | 0.0 | 240.4 | 4,212 | 234 |
| Calories (kj) | n/a | 0.0 | 512.4 | 1,078.0 | 1,022.0 | 1,703.4 | 96.5 | 5,711.3 | 2,563.2 | 833.2 | 460.2 | 1,037.9 | 1,601.7 | 0.0 | 1,006.1 | 17,626 | 979 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | 4 | 0 |
| Carbohydrates | n/a | 0.0 | 11.7 | 69.8 | 63.0 | 0.0 | 2.9 | 286.2 | 129.5 | 10.8 | 5.9 | 10.3 | 8.0 | 0.0 | 0.0 | 598 | 33 |
| Cholesterol | n/a | 0.0 | 19.5 | 0.0 | 0.0 | 122.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 142 | 8 |
| Copper | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.5 | 0.7 | 0.5 | 0.3 | 0.8 | 0.9 | 0.0 | 0.0 | 4 | 0 |
| Cystine | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.5 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1.9 | 10.1 | 19.3 | 10.2 | 5.6 | 3.8 | 3.9 | 0.0 | 0.0 | 55 | 3 |
| Folate | n/a | 0.0 | 12.2 | 1.7 | 0.0 | 1.7 | 165.9 | 686.3 | 79.2 | 32.4 | 17.9 | 101.0 | 57.3 | 0.0 | 0.0 | 1,156 | 64 |
| Folate, DFE | n/a | 0.0 | 12.2 | 1.7 | 0.0 | 1.7 | 165.9 | 1,091.3 | 79.2 | 32.4 | 17.9 | 101.0 | 57.3 | 0.0 | 0.0 | 1,561 | 87 |
| Folate, food | n/a | 0.0 | 12.2 | 1.7 | 0.0 | 1.7 | 165.9 | 108.8 | 79.2 | 32.4 | 17.9 | 101.0 | 57.3 | 0.0 | 0.0 | 578 | 32 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 577.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 578 | 32 |
| Fructose | n/a | n/a | 0.0 | 34.7 | 10.8 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 46 | 3 |
| Galactose | n/a | n/a | 0.0 | 2.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 30.3 | 10.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 41 | 2 |
| Glutamic acid | n/a | n/a | 1.9 | 0.0 | n/a | 0.1 | 0.5 | 13.0 | 7.8 | 1.5 | 0.8 | 2.0 | 1.6 | 0.0 | 0.0 | 29 | 2 |
| Glycine | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 1.4 | 1.0 | 0.5 | 0.3 | 0.5 | 0.5 | 0.0 | 0.0 | 4 | 0 |
| Histidine | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.9 | 0.6 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.0 | 0.0 | 0.4 | 4.0 | 0.0 | 0.2 | 17.4 | 6.5 | 2.1 | 1.2 | 1.6 | 1.7 | 0.1 | 0.0 | 35 | 2 |
| Isoleucine | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 1.3 | 0.8 | 0.3 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 4 | 0 |
| Lactose | n/a | n/a | 12.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 12 | 1 |
| Leucine | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.2 | 2.7 | 1.6 | 0.5 | 0.3 | 0.6 | 0.7 | 0.0 | 0.0 | 7 | 0 |
| Lysine | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.2 | 0.9 | 0.6 | 0.3 | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Magnesium | n/a | 3.6 | 26.8 | 1.7 | 203.9 | 1.1 | 3.8 | 82.5 | 246.6 | 146.2 | 80.8 | 55.0 | 92.4 | 0.2 | 0.0 | 945 | 52 |
| Maltose | n/a | n/a | 0.0 | 1.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | 2.6 | 7.3 | 0.9 | 0.5 | 0.9 | 2.0 | 0.0 | n/a | 16 | 1 |
| Methionine | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.4 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 11.9 | 0.3 | 0.3 | 0.5 | 2.8 | 1.6 | 4.1 | 5.2 | 0.0 | 7.5 | 36 | 2 |
| Niacin | n/a | 0.0 | 0.2 | 0.1 | 0.8 | 0.0 | 2.8 | 22.1 | 8.9 | 1.1 | 0.6 | 3.0 | 0.7 | 0.0 | 0.0 | 40 | 2 |
| Pantothenic acid | n/a | 0.0 | 0.9 | 0.1 | 0.7 | 0.1 | 1.0 | 1.6 | 1.1 | 0.4 | 0.2 | 3.0 | 0.3 | 0.0 | 0.0 | 9 | 1 |
| Phenylalanine | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 2.0 | 1.2 | 0.4 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 5 | 0 |
| Phosphorus | n/a | 0.0 | 224.5 | 3.4 | 26.1 | 13.6 | 45.2 | 405.0 | 642.6 | 239.4 | 132.3 | 492.3 | 202.4 | 0.0 | 0.0 | 2,427 | 135 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 42.1 | 0.0 | 263.3 | 305 | 17 |
| Polyunsaturated Fat | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 1.7 | 0.0 | 1.5 | 2.1 | 10.7 | 5.9 | 14.0 | 27.6 | 0.0 | 14.9 | 79 | 4 |
| Potassium | n/a | 3.6 | 341.6 | 44.1 | 1,233.4 | 13.6 | 67.7 | 401.3 | 653.4 | 303.2 | 167.5 | 362.3 | 258.0 | 1.4 | 0.0 | 3,851 | 214 |
| Proline | n/a | n/a | 0.9 | 0.1 | n/a | 0.0 | 0.1 | 4.5 | 3.7 | 0.3 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 11 | 1 |
| Protein | n/a | 0.0 | 8.1 | 0.3 | 0.0 | 0.5 | 2.9 | 38.7 | 23.8 | 6.8 | 3.8 | 8.2 | 8.9 | 0.0 | 0.0 | 102 | 6 |
| Retinol | n/a | 0.0 | 134.2 | 0.0 | 0.0 | 381.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 515 | 29 |
| Riboflavin | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 1.9 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat | n/a | 0.0 | 3.1 | 0.0 | 0.0 | 29.2 | 0.1 | 0.6 | 0.8 | 1.4 | 0.8 | 2.2 | 3.6 | 0.0 | 3.5 | 45 | 3 |
| Selenium | n/a | 0.0 | 6.1 | 0.7 | 15.0 | 0.6 | 0.6 | 127.1 | 111.2 | 9.5 | 5.2 | 33.8 | 2.9 | 0.0 | 0.0 | 313 | 17 |
| Serine | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.1 | 1.9 | 1.1 | 0.4 | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 5 | 0 |
| Sodium | n/a | 10.7 | 114.7 | 3.4 | 31.2 | 405.6 | 3.6 | 7.5 | 3.6 | 11.2 | 6.2 | 174.8 | 1.2 | 6,976.4 | 0.0 | 7,750 | 431 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 104.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 104 | 6 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 0.0 | 0.8 | 24.8 | n/a | n/a | n/a | 0.6 | 0.4 | 0.2 | 1.2 | 1.4 | n/a | n/a | 29 | 2 |
| Sugar | n/a | 0.0 | 12.3 | 69.6 | 46.8 | 0.0 | 0.0 | 1.0 | 0.7 | 0.6 | 0.3 | 1.2 | 1.5 | 0.0 | 0.0 | 134 | 7 |
| Theobromine | 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 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 2.9 | 0.9 | 0.6 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 6 | 0 |
| Threonine | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 1.1 | 0.7 | 0.3 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | 0.2 | 1.3 | 0.1 | 0.1 | 11.1 | 0.4 | 0.0 | 3.9 | 18 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.4 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 1.1 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.4 | 3.4 | 7.4 | 4.1 | 0.0 | 12.2 | n/a | n/a | 29 | 2 |
| Total Fat | n/a | 0.0 | 4.8 | 0.0 | 0.1 | 46.1 | 0.5 | 3.7 | 4.5 | 15.7 | 8.7 | 21.2 | 38.1 | 0.0 | 27.2 | 171 | 9 |
| Trans-monoenoic Fat | n/a | n/a | 0.2 | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| TransFatty acids | n/a | n/a | 0.2 | n/a | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Tryptophan | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 1.2 | 0.5 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Valine | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.2 | 1.6 | 1.0 | 0.4 | 0.2 | 0.5 | 0.4 | 0.0 | 0.0 | 5 | 0 |
| Vitamin A, IU | n/a | 0.0 | 463.6 | 0.0 | 0.0 | 1,419.4 | 0.0 | 0.0 | 16.2 | 0.0 | 0.0 | 3.8 | 11.7 | 0.0 | 0.0 | 1,915 | 106 |
| Vitamin A, RAE | n/a | 0.0 | 134.2 | 0.0 | 0.0 | 388.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 523 | 29 |
| Vitamin B-12 | n/a | 0.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 | n/a | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 0.1 | 0.2 | 0.7 | 0.2 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C | n/a | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.6 | 0.8 | 0.0 | 0.0 | 3 | 0 |
| Vitamin D | n/a | 0.0 | 119.6 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 154 | 9 |
| Water | n/a | 355.1 | 217.7 | 14.5 | 18.4 | 9.0 | 0.4 | 44.7 | 19.3 | 2.6 | 1.4 | 0.5 | 2.4 | 0.0 | 0.0 | 686 | 38 |
| Zinc | n/a | 0.0 | 1.2 | 0.2 | 0.2 | 0.1 | 0.6 | 2.6 | 4.7 | 1.6 | 0.9 | 2.3 | 1.8 | 0.0 | 0.0 | 16 | 1 |
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