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.
1/2 ounce (14g) active dry yeast |
1 tablespoon (13g) sugar |
1 cup (237g) warm water |
1 1/2 cups (150g) light rye flour |
1 cup (245g) buttermilk |
2 teaspoons (12g) salt |
1/2 cup (41g) old-fashioned oatmeal |
1/2 cup (0g) soya granules |
1 1/2 cups (180g) whole wheat flour |
3 cups (375g) bread flour |
1/2 cup (70g) sunflower seeds |
1 1/2 cups (194g) pumpkin seeds |
2 tablespoons (21g) flax seeds |
1/2 cup (119g) water |
1 to taste (0g) soy flour |
Total | 1 serving | |
Alanine (g) | 0.3 | n/a | n/a | 0.5 | 0.3 | 0.0 | 0.2 | n/a | 0.9 | 1.2 | 0.8 | 2.9 | 0.2 | n/a | n/a | 7 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.3 | n/a | n/a | 0.6 | 0.3 | 0.0 | 0.3 | n/a | 1.2 | 1.6 | 1.7 | 10.4 | 0.4 | n/a | n/a | 17 | 0 |
Ash (g) | 0.8 | 0.0 | 0.2 | 1.2 | 2.2 | 12.0 | 0.7 | n/a | 2.8 | 1.8 | 2.1 | 9.2 | 0.8 | 0.1 | n/a | 34 | 0 |
Aspartic acid (g) | 0.6 | n/a | n/a | 0.7 | 0.6 | 0.0 | 0.5 | n/a | 1.3 | 1.6 | 1.7 | 5.7 | 0.4 | n/a | n/a | 13 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 4.3 | 0.1 | 7.1 | 19.5 | 284.2 | 2.9 | 21.1 | n/a | 61.2 | 56.3 | 54.6 | 89.0 | 52.5 | 3.6 | n/a | 656 | 0 |
Calories | 46.1 | 48.8 | 0.0 | 535.5 | 98.0 | 0.0 | 153.5 | n/a | 612.0 | 1,365.0 | 408.8 | 1,081.7 | 110.0 | 0.0 | n/a | 4,459 | 0 |
Calories (kj) | 192.9 | 203.9 | 0.0 | 2,238.0 | 414.1 | 0.0 | 642.3 | n/a | 2,563.2 | 5,711.3 | 1,711.5 | 4,526.0 | 460.2 | 0.0 | n/a | 18,663 | 0 |
Carbohydrates (g) | 5.8 | 12.6 | 0.0 | 115.0 | 11.7 | 0.0 | 27.4 | n/a | 129.5 | 286.2 | 14.0 | 20.7 | 5.9 | 0.0 | n/a | 629 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 0 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | n/a | 0.7 | 0.5 | 1.3 | 2.6 | 0.3 | 0.0 | n/a | 6 | 0 |
Cystine (g) | 0.1 | n/a | n/a | n/a | 0.1 | 0.0 | 0.2 | n/a | 0.5 | 0.8 | 0.3 | 0.6 | 0.1 | n/a | n/a | 3 | 0 |
Dietary Fiber (g) | 3.8 | 0.0 | 0.0 | 12.0 | 0.0 | 0.0 | 4.1 | n/a | 19.3 | 10.1 | 6.0 | 11.6 | 5.6 | 0.0 | n/a | 73 | 0 |
Folate (mcg) | 331.7 | 0.0 | 0.0 | 34.5 | 12.3 | 0.0 | 13.0 | n/a | 79.2 | 686.3 | 158.9 | 112.2 | 17.9 | 0.0 | n/a | 1,446 | 0 |
Folate, DFE (mcg) | 331.7 | 0.0 | 0.0 | 34.5 | 12.3 | 0.0 | 13.0 | n/a | 79.2 | 1,091.3 | 158.9 | 112.2 | 17.9 | 0.0 | n/a | 1,851 | 0 |
Folate, food (mcg) | 331.7 | 0.0 | 0.0 | 34.5 | 12.3 | 0.0 | 13.0 | n/a | 79.2 | 108.8 | 158.9 | 112.2 | 17.9 | 0.0 | n/a | 868 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 577.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 578 | 0 |
Fructose | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 1 | 0 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 0.1 | n/a | n/a | 1 | 0 |
Glutamic acid (g) | 0.9 | n/a | n/a | 3.7 | 1.6 | 0.0 | 1.1 | n/a | 7.8 | 13.0 | 3.9 | 12.0 | 0.8 | n/a | n/a | 45 | 0 |
Glycine (g) | 0.3 | n/a | n/a | 0.5 | 0.2 | 0.0 | 0.3 | n/a | 1.0 | 1.4 | 1.0 | 3.6 | 0.3 | n/a | n/a | 8 | 0 |
Histidine (g) | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.1 | n/a | 0.6 | 0.9 | 0.4 | 1.5 | 0.1 | n/a | n/a | 4 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Iron (mg) | 0.3 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 1.7 | n/a | 6.5 | 17.4 | 3.7 | 17.1 | 1.2 | 0.0 | n/a | 49 | 0 |
Isoleucine (g) | 0.3 | n/a | n/a | 0.4 | 0.5 | 0.0 | 0.2 | n/a | 0.8 | 1.3 | 0.8 | 2.5 | 0.2 | n/a | n/a | 7 | 0 |
Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.4 | n/a | n/a | 0.8 | 0.8 | 0.0 | 0.4 | n/a | 1.6 | 2.7 | 1.2 | 4.7 | 0.3 | n/a | n/a | 13 | 0 |
Lysine (g) | 0.5 | n/a | n/a | 0.3 | 0.7 | 0.0 | 0.3 | n/a | 0.6 | 0.9 | 0.7 | 2.4 | 0.2 | n/a | n/a | 6 | 0 |
Magnesium (mg) | 7.7 | 0.0 | 2.4 | 48.0 | 27.0 | 0.1 | 55.9 | n/a | 246.6 | 82.5 | 227.5 | 1,145.5 | 80.8 | 1.2 | n/a | 1,925 | 0 |
Maltose | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 1.5 | n/a | 7.3 | 2.6 | 1.4 | 8.8 | 0.5 | 0.0 | n/a | 24 | 0 |
Methionine (g) | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.1 | n/a | 0.4 | 0.7 | 0.3 | 1.2 | 0.1 | n/a | n/a | 3 | 0 |
Monounsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 0.8 | n/a | 0.5 | 0.3 | 13.0 | 31.4 | 1.6 | 0.0 | n/a | 49 | 0 |
Niacin (mg) | 5.7 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.5 | n/a | 8.9 | 22.1 | 5.8 | 9.6 | 0.6 | 0.0 | n/a | 55 | 0 |
Pantothenic acid (mg) | 1.9 | 0.0 | 0.0 | 1.0 | 0.7 | 0.0 | 0.5 | n/a | 1.1 | 1.6 | 0.8 | 1.5 | 0.2 | 0.0 | n/a | 9 | 0 |
Phenylalanine (g) | 0.2 | n/a | n/a | 0.7 | 0.4 | 0.0 | 0.3 | n/a | 1.2 | 2.0 | 0.8 | 3.4 | 0.2 | n/a | n/a | 9 | 0 |
Phosphorus (mg) | 90.3 | 0.0 | 0.0 | 195.0 | 218.1 | 0.0 | 166.1 | n/a | 642.6 | 405.0 | 462.0 | 2,385.9 | 132.3 | 0.0 | n/a | 4,697 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 373.8 | n/a | n/a | n/a | n/a | 374 | 0 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.9 | n/a | 2.1 | 1.5 | 16.2 | 40.6 | 5.9 | 0.0 | n/a | 68 | 0 |
Potassium (mg) | 135.4 | 0.3 | 2.4 | 336.0 | 370.0 | 1.0 | 146.6 | n/a | 653.4 | 401.3 | 451.5 | 1,565.4 | 167.5 | 1.2 | n/a | 4,232 | 0 |
Proline (g) | 0.2 | n/a | n/a | 1.4 | 0.8 | 0.0 | 0.2 | n/a | 3.7 | 4.5 | 0.8 | 2.5 | 0.2 | n/a | n/a | 14 | 0 |
Protein (g) | 5.7 | 0.0 | 0.0 | 14.7 | 8.1 | 0.0 | 5.3 | n/a | 23.8 | 38.7 | 14.5 | 58.5 | 3.8 | 0.0 | n/a | 173 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 31.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 32 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | n/a | 0.3 | 1.9 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 4 | 0 |
Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.2 | 1.3 | 0.0 | 0.4 | n/a | 0.8 | 0.6 | 3.1 | 16.8 | 0.8 | 0.0 | n/a | 24 | 0 |
Selenium (mcg) | 1.1 | 0.1 | 0.0 | 26.4 | 4.9 | 0.0 | 11.7 | n/a | 111.2 | 127.1 | 37.1 | 18.2 | 5.2 | 0.0 | n/a | 343 | 0 |
Serine (g) | 0.3 | n/a | n/a | 0.7 | 0.4 | 0.0 | 0.3 | n/a | 1.1 | 1.9 | 0.8 | 3.2 | 0.2 | n/a | n/a | 9 | 0 |
Sodium (mg) | 7.2 | 0.1 | 7.1 | 3.0 | 257.3 | 4,651.0 | 2.4 | n/a | 3.6 | 7.5 | 6.3 | 13.5 | 6.2 | 3.6 | n/a | 4,969 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | 23.5 | n/a | 104.0 | n/a | n/a | 2.8 | n/a | n/a | n/a | 130 | 0 |
Sucrose | n/a | 12.6 | n/a | 0.9 | n/a | n/a | 0.4 | n/a | 0.6 | n/a | 1.8 | 2.2 | 0.2 | n/a | n/a | 19 | 0 |
Sugar (g) | 0.0 | 12.6 | 0.0 | 1.4 | 11.7 | 0.0 | 0.4 | n/a | 0.7 | 1.0 | 1.8 | 2.7 | 0.3 | 0.0 | n/a | 33 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 1.6 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.2 | n/a | 0.9 | 2.9 | 1.0 | 0.5 | 0.3 | 0.0 | n/a | 8 | 0 |
Threonine (g) | 0.3 | n/a | n/a | 0.4 | 0.4 | 0.0 | 0.2 | n/a | 0.7 | 1.1 | 0.6 | 1.9 | 0.2 | n/a | n/a | 6 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.2 | n/a | 1.3 | 0.2 | 24.6 | 4.2 | 0.1 | 0.0 | n/a | 32 | 0 |
Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.3 | 0.8 | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.9 | 0.1 | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 3.4 | 1.4 | 0.3 | 67.9 | 4.1 | n/a | n/a | 77 | 0 |
Total Fat (g) | 1.1 | 0.0 | 0.0 | 2.0 | 2.2 | 0.0 | 2.6 | n/a | 4.5 | 3.7 | 36.0 | 94.9 | 8.7 | 0.0 | n/a | 156 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 0.5 | 0.2 | 1.1 | 0.1 | n/a | n/a | 3 | 0 |
Tyrosine (g) | 0.2 | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.2 | n/a | 0.5 | 1.2 | 0.5 | 2.1 | 0.1 | n/a | n/a | 5 | 0 |
Valine (g) | 0.3 | n/a | n/a | 0.5 | 0.6 | 0.0 | 0.3 | n/a | 1.0 | 1.6 | 0.9 | 3.1 | 0.2 | n/a | n/a | 8 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 115.2 | 0.0 | 0.0 | n/a | 16.2 | 0.0 | 35.0 | 31.0 | 0.0 | 0.0 | n/a | 197 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 34.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.1 | 1.9 | 0.0 | 0.0 | n/a | 38 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 0.9 | 0.3 | 0.1 | 0.0 | n/a | 3 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 3.7 | 0.1 | 0.0 | n/a | 7 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Water (g) | 0.7 | 0.0 | 236.8 | 17.1 | 220.8 | 0.0 | 4.4 | n/a | 19.3 | 44.7 | 3.3 | 10.1 | 1.4 | 118.4 | n/a | 677 | 0 |
Zinc (mg) | 1.1 | 0.0 | 0.0 | 2.0 | 1.0 | 0.0 | 1.5 | n/a | 4.7 | 2.6 | 3.5 | 15.1 | 0.9 | 0.0 | n/a | 32 | 0 |
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