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 cup (81g) old fashioned oats |
2 teaspoons (9g) double-acting baking powder |
1 teaspoon (3g) ground cinnamon |
1 teaspoon (5g) baking soda |
1/4 teaspoon (1g) allspice |
1/4 teaspoon (1g) cardamom |
1/4 teaspoon (2g) salt |
1 cup (147g) pitted dates |
1/2 cup (59g) walnuts |
2 tablespoons (21g) flax seeds |
1/2 cup (119g) water |
1/2 cup (122g) plain soymilk |
1/3 cup (73g) canola oil |
1/3 cup (105g) pure maple syrup |
1 teaspoon (4g) vanilla extract |
2 tablespoons (25g) sugar |
1/2 teaspoon (1g) ground cinnamon |
Total | 1 serving | |
| Alanine (g) | 1.2 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.6 | 0.7 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 1.3 | 0.4 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 4 | 0 |
| Ash (g) | 3.8 | 1.4 | 6.2 | 0.1 | 1.7 | 0.0 | 0.0 | 1.5 | 2.4 | 1.0 | 0.8 | 0.1 | 0.8 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 20 | 0 |
| Aspartic acid (g) | 1.7 | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 1.1 | 0.4 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 5 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37.4 | n/a | n/a | n/a | 299.8 | n/a | n/a | n/a | n/a | 337 | 0 |
| Caffeine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 81.6 | 42.1 | 540.6 | 26.2 | 0.0 | 3.3 | 1.9 | 0.4 | 57.3 | 57.3 | 52.5 | 3.6 | 30.4 | 0.0 | 107.0 | 0.5 | 0.3 | 13.1 | 1,018 | 0 |
| Calories | 816.0 | 307.0 | 4.9 | 6.5 | 0.0 | 1.3 | 1.6 | 0.0 | 414.5 | 382.6 | 110.0 | 0.0 | 65.6 | 641.7 | 272.7 | 12.1 | 97.5 | 3.2 | 3,137 | 0 |
| Calories (kj) | 3,417.6 | 1,284.7 | 20.4 | 27.0 | 0.0 | 5.5 | 6.5 | 0.0 | 1,731.7 | 1,601.7 | 460.2 | 0.0 | 274.6 | 2,685.3 | 1,141.3 | 50.6 | 407.7 | 13.5 | 13,128 | 0 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | n/a | 175.0 | n/a | n/a | n/a | n/a | 179 | 0 |
| Carbohydrates (g) | 172.7 | 54.8 | 2.5 | 2.1 | 0.0 | 0.4 | 0.3 | 0.0 | 110.3 | 8.0 | 5.9 | 0.0 | 7.6 | 0.0 | 70.3 | 0.5 | 25.2 | 1.1 | 462 | 0 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.7 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 25.7 | 8.2 | 0.0 | 1.4 | 0.0 | 0.1 | 0.1 | 0.0 | 11.8 | 3.9 | 5.6 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 58 | 0 |
| Folate (mcg) | 105.6 | 25.9 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 27.9 | 57.3 | 17.9 | 0.0 | 21.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 257 | 0 |
| Folate, DFE (mcg) | 105.6 | 25.9 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 27.9 | 57.3 | 17.9 | 0.0 | 21.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 257 | 0 |
| Folate, food (mcg) | 105.6 | 25.9 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 27.9 | 57.3 | 17.9 | 0.0 | 21.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 257 | 0 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 28.8 | 0.1 | 0.0 | n/a | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | 30 | 0 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 29.2 | 0.0 | 0.1 | n/a | n/a | n/a | 1.7 | n/a | 0.0 | 0.0 | 31 | 0 |
| Glutamic acid (g) | 10.4 | 2.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 1.6 | 0.8 | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | 16 | 0 |
| Glycine (g) | 1.4 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.3 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Histidine (g) | 0.9 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | 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 | 0.0 | 0 | 0 |
| Iron (mg) | 8.6 | 3.4 | 1.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 1.5 | 1.7 | 1.2 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 19 | 0 |
| Isoleucine (g) | 1.1 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.2 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.7 | 0.3 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 4 | 0 |
| Lysine (g) | 0.9 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Magnesium (mg) | 328.8 | 111.8 | 2.5 | 1.6 | 0.0 | 0.7 | 1.1 | 0.0 | 63.2 | 92.4 | 80.8 | 1.2 | 30.4 | 0.0 | 22.0 | 0.5 | 0.0 | 0.8 | 738 | 0 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 9.8 | 2.9 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 2.0 | 0.5 | 0.0 | 0.3 | 0.0 | 3.1 | 0.0 | 0.0 | 0.2 | 20 | 0 |
| Methionine (g) | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.7 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5.2 | 1.6 | 0.0 | 0.5 | 45.9 | 0.0 | 0.0 | 0.0 | 0.0 | 56 | 0 |
| Niacin (mg) | 11.9 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.7 | 0.6 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 17 | 0 |
| Pantothenic acid (mg) | 1.4 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.3 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 1.6 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Phosphorus (mg) | 856.8 | 332.1 | 201.6 | 1.7 | 0.0 | 0.6 | 0.9 | 0.0 | 91.1 | 202.4 | 132.3 | 0.0 | 63.2 | 0.0 | 2.1 | 0.3 | 0.0 | 0.8 | 1,886 | 0 |
| Phytosterols | n/a | n/a | n/a | 0.7 | n/a | 0.3 | 0.2 | 0.0 | n/a | 42.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 44 | 0 |
| Polyunsaturated Fat (g) | 2.8 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 27.6 | 5.9 | 0.0 | 1.2 | 20.4 | 0.0 | 0.0 | 0.0 | 0.0 | 60 | 0 |
| Potassium (mg) | 871.2 | 293.2 | 1.8 | 11.3 | 0.0 | 5.2 | 5.6 | 0.1 | 964.3 | 258.0 | 167.5 | 1.2 | 143.4 | 0.0 | 222.4 | 6.2 | 0.5 | 5.6 | 2,958 | 0 |
| Proline (g) | 5.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.4 | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 6 | 0 |
| Protein (g) | 31.7 | 10.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 3.6 | 8.9 | 3.8 | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 63 | 0 |
| Retinol (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.8 | 0.0 | 0.2 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 0 |
| Selenium (mcg) | 148.3 | 23.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 4.4 | 2.9 | 5.2 | 0.0 | 5.8 | 0.0 | 0.6 | 0.0 | 0.2 | 0.0 | 191 | 0 |
| Serine (g) | 1.5 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Sodium (mg) | 4.8 | 4.9 | 975.2 | 0.3 | 1,258.6 | 0.4 | 0.1 | 581.4 | 2.9 | 1.2 | 6.2 | 3.6 | 62.0 | 0.0 | 12.6 | 0.4 | 0.3 | 0.1 | 2,915 | 0 |
| Starch (g) | 138.6 | 46.9 | 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 | 186 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | 3 | 0 |
| Sucrose (g) | 0.9 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | 35.0 | 1.4 | 0.2 | n/a | n/a | n/a | 61.2 | n/a | 25.1 | 0.0 | 125 | 0 |
| Sugar (g) | 1.0 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 93.1 | 1.5 | 0.3 | 0.0 | 4.8 | 0.0 | 63.4 | 0.5 | 25.1 | 0.0 | 191 | 0 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.9 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.7 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 12.7 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 0 |
| Tocopherol, beta (mg) | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.1 | 0.1 | n/a | n/a | 0.7 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Tocopherol, gamma (mg) | 4.6 | 0.1 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.1 | 12.2 | 4.1 | n/a | n/a | 19.8 | n/a | n/a | n/a | 0.1 | 41 | 0 |
| Total Fat (g) | 6.0 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 38.1 | 8.7 | 0.0 | 2.1 | 72.6 | 0.1 | 0.0 | 0.0 | 0.0 | 134 | 0 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0.0 | 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 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.7 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Valine (g) | 1.4 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 21.6 | 0.0 | 0.0 | 7.7 | 0.0 | 2.7 | 0.0 | 0.0 | 14.7 | 11.7 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 66 | 0 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 25.8 | 8.8 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 30.2 | 2.4 | 1.4 | 118.4 | 107.0 | 0.0 | 34.0 | 2.2 | 0.0 | 0.1 | 331 | 0 |
| Zinc (mg) | 6.2 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.8 | 0.9 | 0.0 | 0.1 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 14 | 0 |
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.