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 to taste (100g) vegetable oil cooking spray |
1 cup (125g) unbleached all-purpose flour |
1 cup (120g) whole wheat flour |
1 cup (100g) whole grain cornmeal |
1/2 cup (29g) Splenda sugar substitute |
1 1/2 teaspoons (9g) salt |
1 1/2 teaspoons (7g) baking powder |
1 1/4 cups (306g) nonfat milk |
1/4 cup (56g) margarine |
1/4 cup (61g) unsweetened applesauce |
1/2 cup (0g) sugar-free maple syrup |
1/2 cup (122g) egg whites |
1/2 teaspoon (2g) maple extract |
3/4 cup (82g) pecans |
10 (30g) pecan halves |
2/3 cup (0g) unsweetened dried cranberries |
Total | 1 serving | |
| Alanine | n/a | 0.4 | 0.6 | 0.6 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.3 | 0.1 | n/a | 3 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.5 | 0.8 | 0.4 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.8 | n/a | 1.0 | 0.4 | n/a | 4 | 0 |
| Ash | n/a | 0.6 | 1.9 | 1.1 | 0.0 | 9.0 | 5.0 | 2.3 | 1.1 | 0.1 | n/a | 0.8 | 0.0 | 1.2 | 0.4 | n/a | 24 | 2 |
| Aspartic acid | n/a | 0.5 | 0.9 | 0.6 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.8 | 0.3 | n/a | 5 | 1 |
| Beta-sitosterol | 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 | 72.8 | 26.6 | n/a | 99 | 10 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 18.8 | 40.8 | 6.0 | 0.0 | 2.2 | 508.1 | 373.6 | 16.9 | 2.4 | n/a | 8.5 | 1.4 | 57.2 | 20.9 | n/a | 1,057 | 106 |
| Calories | n/a | 455.0 | 408.0 | 362.0 | 96.8 | 0.0 | 3.5 | 104.1 | 405.5 | 25.6 | n/a | 63.2 | 5.3 | 564.9 | 206.6 | n/a | 2,701 | 270 |
| Calories (kj) | n/a | 1,903.8 | 1,708.8 | 1,515.0 | 404.4 | 0.0 | 14.7 | 434.9 | 1,695.9 | 107.4 | n/a | 262.4 | 22.2 | 2,361.8 | 863.7 | n/a | 11,295 | 1,129 |
| Campesterol | 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 | 4.1 | 1.5 | n/a | 6 | 1 |
| Carbohydrates | n/a | 95.4 | 86.4 | 76.9 | 26.3 | 0.0 | 1.7 | 15.2 | 0.5 | 6.9 | n/a | 0.9 | 1.4 | 11.3 | 4.1 | n/a | 327 | 33 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Copper | n/a | 0.2 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.4 | n/a | 2 | 0 |
| Cystine | n/a | 0.3 | 0.3 | 0.1 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Dietary Fiber | n/a | 3.4 | 12.8 | 7.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 7.8 | 2.9 | n/a | 35 | 3 |
| Folate | n/a | 228.8 | 52.8 | 25.0 | 0.0 | 0.0 | 0.0 | 15.3 | 0.6 | 1.8 | n/a | 4.9 | 0.0 | 18.0 | 6.6 | n/a | 354 | 35 |
| Folate, DFE | n/a | 363.8 | 52.8 | 25.0 | 0.0 | 0.0 | 0.0 | 15.3 | 0.6 | 1.8 | n/a | 4.9 | 0.0 | 18.0 | 6.6 | n/a | 489 | 49 |
| Folate, food | n/a | 36.3 | 52.8 | 25.0 | 0.0 | 0.0 | 0.0 | 15.3 | 0.6 | 1.8 | n/a | 4.9 | 0.0 | 18.0 | 6.6 | n/a | 161 | 16 |
| Folic acid | n/a | 192.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 193 | 19 |
| Fructose | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 3.6 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 4 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.4 | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Glutamic acid | n/a | 4.3 | 5.2 | 1.5 | n/a | 0.0 | n/a | 2.1 | 0.1 | 0.0 | n/a | 1.9 | n/a | 1.5 | 0.5 | n/a | 17 | 2 |
| Glycine | n/a | 0.5 | 0.7 | 0.3 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.4 | 0.1 | n/a | 3 | 0 |
| Histidine | n/a | 0.3 | 0.4 | 0.2 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.2 | 0.1 | 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 | 0 | 0 |
| Iron | n/a | 5.8 | 4.3 | 3.5 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 2.1 | 0.8 | n/a | 18 | 2 |
| Isoleucine | n/a | 0.4 | 0.5 | 0.3 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.3 | 0.1 | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15.6 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 16 | 2 |
| Leucine | n/a | 0.9 | 1.1 | 1.0 | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | 1.2 | n/a | 0.5 | 0.2 | n/a | 6 | 1 |
| Lysine | n/a | 0.3 | 0.4 | 0.2 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | n/a | 1.0 | n/a | 0.2 | 0.1 | n/a | 3 | 0 |
| Magnesium | n/a | 27.5 | 164.4 | 127.0 | 0.0 | 0.1 | 2.7 | 33.7 | 1.7 | 1.8 | n/a | 13.4 | 0.3 | 98.9 | 36.2 | n/a | 508 | 51 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | 0.9 | 4.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 3.7 | 1.3 | n/a | 11 | 1 |
| Methionine | n/a | 0.2 | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | 0.1 | n/a | 2 | 0 |
| Monounsaturated Fat | n/a | 0.1 | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 22.2 | 0.0 | n/a | 0.0 | 0.0 | 33.4 | 12.2 | n/a | 69 | 7 |
| Niacin | n/a | 7.4 | 5.9 | 3.6 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 1.0 | 0.3 | n/a | 19 | 2 |
| Pantothenic acid | n/a | 0.5 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.7 | 0.3 | n/a | 4 | 0 |
| Phenylalanine | n/a | 0.7 | 0.8 | 0.4 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.3 | 0.1 | n/a | 4 | 0 |
| Phosphorus | n/a | 135.0 | 428.4 | 241.0 | 0.0 | 0.0 | 684.3 | 309.3 | 13.0 | 3.1 | n/a | 18.2 | 0.0 | 226.4 | 82.8 | n/a | 2,142 | 214 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 82.3 | n/a | n/a | n/a | n/a | 83.4 | 30.5 | n/a | 196 | 20 |
| Polyunsaturated Fat | n/a | 0.5 | 1.4 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 11.8 | 0.0 | n/a | 0.0 | 0.0 | 17.7 | 6.5 | n/a | 39 | 4 |
| Potassium | n/a | 133.8 | 435.6 | 287.0 | 1.2 | 0.7 | 0.3 | 477.8 | 23.7 | 45.1 | n/a | 198.0 | 4.1 | 335.2 | 122.6 | n/a | 2,065 | 207 |
| Proline | n/a | 1.5 | 2.5 | 0.7 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.3 | 0.1 | n/a | 7 | 1 |
| Protein | n/a | 12.9 | 15.9 | 8.1 | 0.0 | 0.0 | 0.0 | 10.3 | 0.5 | 0.1 | n/a | 13.2 | 0.0 | 7.5 | 2.7 | n/a | 71 | 7 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 433.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 436 | 44 |
| Riboflavin | n/a | 0.6 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Saturated Fat | n/a | 0.2 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 9.4 | 0.0 | n/a | 0.0 | 0.0 | 5.1 | 1.8 | n/a | 18 | 2 |
| Selenium | n/a | 42.4 | 74.2 | 15.5 | 0.0 | 0.0 | 0.0 | 9.5 | 0.0 | 0.2 | n/a | 24.3 | 0.0 | 3.1 | 1.1 | n/a | 170 | 17 |
| Serine | n/a | 0.6 | 0.7 | 0.4 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 1.0 | n/a | 0.4 | 0.1 | n/a | 4 | 0 |
| Sodium | n/a | 2.5 | 2.4 | 35.0 | 0.0 | 3,488.2 | 544.6 | 128.6 | 531.9 | 1.2 | n/a | 201.7 | 0.2 | 0.0 | 0.0 | n/a | 4,936 | 494 |
| Starch | n/a | n/a | 69.3 | n/a | 2.8 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | n/a | 73 | 7 |
| Stigmasterol | 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 | 2.5 | 0.9 | n/a | 3 | 0 |
| Sucrose | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.7 | n/a | 0.1 | n/a | 3.2 | 1.2 | n/a | 6 | 1 |
| Sugar | n/a | 0.3 | 0.5 | 0.6 | 23.1 | 0.0 | 0.0 | 15.6 | 0.0 | 5.7 | n/a | 0.9 | 1.3 | 3.2 | 1.2 | n/a | 52 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 1.0 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 3 | 0 |
| Threonine | n/a | 0.4 | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.3 | 0.1 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.3 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.1 | n/a | 0.0 | 0.0 | 1.1 | 0.4 | n/a | 5 | 0 |
| Tocopherol, beta | n/a | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | n/a | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | 1.6 | 2.3 | 1.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 20.0 | 7.3 | n/a | 33 | 3 |
| Total Fat | n/a | 1.2 | 3.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.2 | 45.4 | 0.1 | n/a | 0.2 | 0.0 | 58.8 | 21.5 | n/a | 134 | 13 |
| Tryptophan | n/a | 0.2 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.4 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.2 | 0.1 | n/a | 2 | 0 |
| Valine | n/a | 0.5 | 0.7 | 0.4 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | n/a | 1.0 | n/a | 0.3 | 0.1 | n/a | 4 | 0 |
| Vitamin A, IU | n/a | 2.5 | 10.8 | 214.0 | 0.0 | 0.0 | 0.0 | 45.9 | 2,017.4 | 17.7 | n/a | 0.0 | 0.0 | 45.8 | 16.7 | n/a | 2,371 | 237 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 11.0 | 0.0 | 0.0 | 0.0 | 6.1 | 461.9 | 0.6 | n/a | 0.0 | 0.0 | 2.5 | 0.9 | n/a | 483 | 48 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 12.9 | n/a | 0.0 | 0.0 | 0.9 | 0.3 | n/a | 14 | 1 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 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 |
| Water | n/a | 14.9 | 12.9 | 10.3 | 2.5 | 0.0 | 0.3 | 278.2 | 8.9 | 53.8 | n/a | 106.4 | 0.1 | 2.9 | 1.1 | n/a | 492 | 49 |
| Zinc | n/a | 0.9 | 3.1 | 1.8 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 3.7 | 1.4 | n/a | 12 | 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.