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 cups (240g) whole wheat flour |
1/3 cup (0g) protein powder |
2 teaspoons (9g) baking powder |
1 teaspoon (5g) baking soda |
1/8 teaspoon (1g) salt |
2 tablespoons (14g) wheat germ |
1 tablespoon (6g) pumpkin pie spice |
1 teaspoon (3g) cinnamon |
1 tablespoon (7g) ground flax seeds |
2 (100g) eggs |
3 tablespoons (45g) half-and-half |
1/4 cup (55g) coconut oil |
1 cup (116g) pumpkin |
2 (236g) mashed bananas |
1 cup (255g) applesauce |
1/8 teaspoon (0g) stevia plus |
1 tablespoon (0g) agave nectar |
1 1/2 teaspoons (6g) vanilla |
1 cup (0g) carob chips |
1 tablespoon (15g) half-and-half |
Total | 1 serving | |
Alanine (g) | 1.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2.2 | n/a | 0.0 | 2 | 0 |
Arginine (g) | 1.6 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
Ash (g) | 3.8 | n/a | 6.6 | 1.7 | 0.7 | 0.6 | 0.2 | 0.1 | 0.3 | 1.1 | 0.3 | 0.0 | 0.9 | 1.9 | 0.4 | n/a | n/a | 0.0 | n/a | 0.1 | 19 | 1 |
Aspartic acid (g) | 1.7 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.1 | 1.3 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 4 | 0 |
Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 81.6 | n/a | 677.5 | 0.0 | 0.2 | 5.6 | 38.2 | 26.2 | 17.9 | 56.0 | 47.3 | 0.0 | 24.4 | 11.8 | 10.2 | n/a | n/a | 0.7 | n/a | 15.8 | 1,013 | 56 |
Calories | 816.0 | n/a | 4.7 | 0.0 | 0.0 | 51.8 | 19.2 | 6.5 | 37.4 | 143.0 | 58.5 | 469.8 | 30.2 | 210.0 | 193.8 | n/a | n/a | 18.1 | n/a | 19.5 | 2,078 | 115 |
Calories (kj) | 3,417.6 | n/a | 19.6 | 0.0 | 0.0 | 216.5 | 80.1 | 27.0 | 156.4 | 599.0 | 245.3 | 1,965.8 | 126.4 | 875.6 | 810.9 | n/a | n/a | 75.9 | n/a | 81.8 | 8,698 | 483 |
Carbohydrates (g) | 172.7 | n/a | 2.2 | 0.0 | 0.0 | 7.4 | 3.9 | 2.1 | 2.0 | 0.7 | 1.9 | 0.0 | 7.5 | 53.9 | 50.8 | n/a | n/a | 0.8 | n/a | 0.6 | 307 | 17 |
Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 16.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5.6 | 394 | 22 |
Copper (mg) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Cystine (g) | 0.7 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 25.7 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.8 | 1.4 | 1.9 | 0.0 | 0.0 | 0.0 | 0.6 | 6.1 | 3.1 | n/a | n/a | 0.0 | n/a | 0.0 | 41 | 2 |
Folate (mcg) | 105.6 | n/a | 0.0 | 0.0 | 0.0 | 40.4 | 2.9 | 0.2 | 6.1 | 47.0 | 1.4 | 0.0 | 18.6 | 47.2 | 2.6 | n/a | n/a | 0.0 | n/a | 0.5 | 272 | 15 |
Folate, DFE (mcg) | 105.6 | n/a | 0.0 | 0.0 | 0.0 | 40.4 | 2.9 | 0.2 | 6.1 | 47.0 | 1.4 | 0.0 | 18.6 | 47.2 | 2.6 | n/a | n/a | 0.0 | n/a | 0.5 | 272 | 15 |
Folate, food (mcg) | 105.6 | n/a | 0.0 | 0.0 | 0.0 | 40.4 | 2.9 | 0.2 | 6.1 | 47.0 | 1.4 | 0.0 | 18.6 | 47.2 | 2.6 | n/a | n/a | 0.0 | n/a | 0.5 | 272 | 15 |
Folic acid (mcg) | 0.0 | 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 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Fructose (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 11.4 | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 1 |
Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 11.8 | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 1 |
Glutamic acid (g) | 10.4 | n/a | n/a | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.3 | 1.7 | 0.3 | 0.0 | 0.2 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 14 | 1 |
Glycine (g) | 1.4 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Histidine (g) | 0.9 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 8.6 | n/a | 1.0 | 0.0 | 0.0 | 0.9 | 1.1 | 0.2 | 0.4 | 1.8 | 0.0 | 0.0 | 0.9 | 0.6 | 0.9 | n/a | n/a | 0.0 | n/a | 0.0 | 17 | 1 |
Isoleucine (g) | 1.1 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 1.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 4 | 0 |
Lysine (g) | 0.9 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Magnesium (mg) | 328.8 | n/a | 3.6 | 0.0 | 0.0 | 34.4 | 7.6 | 1.6 | 27.4 | 12.0 | 4.5 | 0.0 | 13.9 | 63.7 | 7.7 | n/a | n/a | 0.8 | n/a | 1.5 | 507 | 28 |
Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 9.8 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 14 | 1 |
Methionine (g) | 0.5 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 3.7 | 1.5 | 3.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | 10 | 1 |
Niacin (mg) | 11.9 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.7 | 1.6 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 16 | 1 |
Pantothenic acid (mg) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.1 | 1.5 | 0.1 | 0.0 | 0.3 | 0.8 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Phenylalanine (g) | 1.6 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
Phosphorus (mg) | 856.8 | n/a | 912.5 | 0.0 | 0.0 | 121.0 | 6.6 | 1.7 | 44.9 | 198.0 | 42.8 | 0.0 | 51.0 | 51.9 | 17.9 | n/a | n/a | 0.4 | n/a | 14.3 | 2,320 | 129 |
Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | 4.0 | 0.7 | n/a | n/a | n/a | 46.9 | 13.9 | 37.8 | n/a | n/a | n/a | n/a | n/a | n/a | 103 | 6 |
Polyunsaturated Fat (g) | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 2.0 | 1.9 | 0.2 | 1.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 9 | 1 |
Potassium (mg) | 871.2 | n/a | 0.5 | 0.0 | 0.1 | 128.2 | 37.1 | 11.3 | 56.9 | 138.0 | 58.5 | 0.0 | 394.4 | 844.9 | 155.6 | n/a | n/a | 9.3 | n/a | 19.5 | 2,725 | 151 |
Proline (g) | 5.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 6 | 0 |
Protein (g) | 31.7 | n/a | 0.0 | 0.0 | 0.0 | 3.3 | 0.3 | 0.1 | 1.3 | 12.6 | 1.3 | 0.0 | 1.2 | 2.6 | 0.5 | n/a | n/a | 0.0 | n/a | 0.4 | 55 | 3 |
Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 42.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 14.3 | 217 | 12 |
Riboflavin (mg) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.3 | 3.1 | 3.2 | 47.1 | 0.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | 1.1 | 57 | 3 |
Selenium (mcg) | 148.3 | n/a | 0.0 | 0.0 | 0.0 | 11.4 | 0.5 | 0.1 | 1.8 | 30.7 | 0.8 | 0.0 | 0.3 | 2.4 | 0.8 | n/a | n/a | 0.0 | n/a | 0.3 | 197 | 11 |
Serine (g) | 1.5 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 1.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
Sodium (mg) | 4.8 | n/a | 726.2 | 1,258.6 | 290.7 | 1.7 | 2.9 | 0.3 | 2.1 | 142.0 | 18.5 | 0.0 | 1.2 | 2.4 | 71.4 | n/a | n/a | 0.6 | n/a | 6.2 | 2,529 | 141 |
Starch (g) | 138.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12.7 | n/a | n/a | n/a | n/a | n/a | n/a | 151 | 8 |
Sucrose (g) | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5.6 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 0 |
Sugar (g) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 1.6 | 28.9 | n/a | n/a | n/a | 0.8 | n/a | 0.0 | 33 | 2 |
Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Threonine (g) | 0.9 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 1.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 1.1 | 0.1 | 0.0 | 1.2 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Tocopherol, beta (mg) | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 1.4 | 0.5 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 0 |
Total Fat (g) | 6.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.7 | 0.0 | 3.0 | 9.5 | 5.2 | 54.5 | 0.1 | 0.8 | 0.5 | n/a | n/a | 0.0 | n/a | 1.7 | 83 | 5 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.7 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Valine (g) | 1.4 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 21.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 14.6 | 7.7 | 0.0 | 540.0 | 159.3 | 0.0 | 8,565.4 | 151.0 | 28.1 | n/a | n/a | 0.0 | n/a | 53.1 | 9,541 | 530 |
Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.0 | 160.0 | 43.7 | 0.0 | 428.0 | 7.1 | 2.6 | n/a | n/a | 0.0 | n/a | 14.6 | 657 | 36 |
Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.9 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 10.4 | 20.5 | 4.3 | n/a | n/a | 0.0 | n/a | 0.1 | 37 | 2 |
Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | 87 | 5 |
Water (g) | 25.8 | n/a | 0.4 | 0.0 | 0.0 | 1.6 | 0.5 | 0.3 | 0.5 | 76.2 | 36.3 | 0.0 | 106.3 | 176.8 | 202.9 | n/a | n/a | 3.3 | n/a | 12.1 | 643 | 36 |
Zinc (mg) | 6.2 | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 0.1 | 0.0 | 0.3 | 1.3 | 0.2 | 0.0 | 0.4 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 11 | 1 |
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