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.
3 cups (243g) old fashioned oats |
1 cup (246g) skim milk |
1 cup (109g) pecans |
2 cups (450g) mashed bananas |
4 (132g) egg whites |
1 cup (220g) dark brown sugar |
2 teaspoons (8g) vanilla |
3 cups (360g) whole wheat flour |
2 teaspoons (9g) baking soda |
1 teaspoon (6g) salt |
1 teaspoon (2g) nutmeg |
2 teaspoons (5g) cinnamon |
Total | 1 serving | |
Alanine (g) | 1.4 | 0.3 | 0.4 | 0.2 | 0.9 | n/a | n/a | 1.8 | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Arginine (g) | 2.1 | 0.4 | 1.3 | 0.2 | 0.9 | n/a | n/a | 2.3 | n/a | 0.0 | n/a | 0.0 | 7 | 0 |
Ash (g) | 4.3 | 2.1 | 1.6 | 3.7 | 0.8 | 1.0 | 0.0 | 5.7 | 3.4 | 6.0 | 0.1 | 0.2 | 29 | 1 |
Aspartic acid (g) | 3.0 | 0.7 | 1.0 | 0.6 | 1.6 | n/a | n/a | 2.6 | n/a | 0.0 | n/a | 0.0 | 9 | 0 |
Beta-sitosterol | n/a | n/a | 97.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 97 | 2 |
Caffeine (mg) | 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 |
Calcium (mg) | 126.4 | 351.8 | 76.3 | 22.5 | 9.2 | 182.6 | 0.9 | 122.4 | 0.0 | 1.4 | 4.3 | 52.4 | 950 | 20 |
Calories | 921.0 | 100.9 | 753.2 | 400.5 | 68.6 | 836.0 | 24.2 | 1,224.0 | 0.0 | 0.0 | 12.3 | 12.9 | 4,354 | 91 |
Calories (kj) | 3,854.0 | 418.2 | 3,149.0 | 1,669.5 | 285.1 | 3,498.0 | 101.2 | 5,126.4 | 0.0 | 0.0 | 51.5 | 54.1 | 18,207 | 379 |
Campesterol | n/a | n/a | 5.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
Carbohydrates (g) | 164.5 | 13.7 | 15.1 | 102.8 | 1.0 | 215.8 | 1.1 | 259.1 | 0.0 | 0.0 | 1.2 | 4.2 | 778 | 16 |
Cholesterol (mg) | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Copper (mg) | 1.0 | 0.0 | 1.3 | 0.4 | 0.0 | 0.1 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Cystine (g) | 1.1 | 0.1 | 0.2 | 0.0 | 0.4 | n/a | n/a | 1.0 | n/a | 0.0 | n/a | 0.0 | 3 | 0 |
Dietary Fiber (g) | 24.5 | 0.0 | 10.5 | 11.7 | 0.0 | 0.0 | 0.0 | 38.5 | 0.0 | 0.0 | 0.5 | 2.8 | 88 | 2 |
Folate (mcg) | 77.8 | 14.8 | 24.0 | 90.0 | 5.3 | 2.2 | 0.0 | 158.4 | 0.0 | 0.0 | 1.8 | 0.3 | 374 | 8 |
Folate, DFE (mcg) | 77.8 | 14.8 | 24.0 | 90.0 | 5.3 | 2.2 | 0.0 | 158.4 | 0.0 | 0.0 | 1.8 | 0.3 | 374 | 8 |
Folate, food (mcg) | 77.8 | 14.8 | 24.0 | 90.0 | 5.3 | 2.2 | 0.0 | 158.4 | 0.0 | 0.0 | 1.8 | 0.3 | 374 | 8 |
Folic acid (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 |
Fructose (g) | 0.0 | n/a | 0.0 | 21.8 | 0.1 | 2.4 | n/a | 0.2 | n/a | n/a | n/a | 0.1 | 25 | 1 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | 22.4 | 0.4 | 3.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 26 | 1 |
Glutamic acid (g) | 6.9 | 2.0 | 2.0 | 0.7 | 2.0 | n/a | n/a | 15.6 | n/a | 0.0 | n/a | 0.0 | 29 | 1 |
Glycine (g) | 1.6 | 0.2 | 0.5 | 0.2 | 0.5 | n/a | n/a | 2.0 | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Histidine (g) | 0.7 | 0.3 | 0.3 | 0.3 | 0.4 | n/a | n/a | 1.3 | n/a | 0.0 | n/a | 0.0 | 3 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Iron (mg) | 10.3 | 0.1 | 2.8 | 1.2 | 0.1 | 1.6 | 0.0 | 13.0 | 0.0 | 0.0 | 0.1 | 0.4 | 30 | 1 |
Isoleucine (g) | 1.2 | 0.6 | 0.4 | 0.1 | 0.9 | n/a | n/a | 1.6 | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 2.4 | 1.0 | 0.7 | 0.3 | 1.3 | n/a | n/a | 3.2 | n/a | 0.0 | n/a | 0.0 | 9 | 0 |
Lysine (g) | 1.5 | 0.8 | 0.3 | 0.2 | 1.1 | n/a | n/a | 1.3 | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Magnesium (mg) | 335.3 | 39.4 | 131.9 | 121.5 | 14.5 | 19.8 | 1.0 | 493.2 | 0.0 | 0.1 | 4.3 | 3.1 | 1,164 | 24 |
Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 8.8 | 0.0 | 4.9 | 1.2 | 0.0 | 0.1 | 0.0 | 14.6 | 0.0 | 0.0 | 0.1 | 0.9 | 31 | 1 |
Methionine (g) | 0.5 | 0.2 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.8 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 4.8 | 0.2 | 44.5 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 51 | 1 |
Niacin (mg) | 2.7 | 0.2 | 1.3 | 3.0 | 0.1 | 0.2 | 0.0 | 17.8 | 0.0 | 0.0 | 0.0 | 0.1 | 26 | 1 |
Pantothenic acid (mg) | 2.7 | 0.9 | 0.9 | 1.5 | 0.3 | 0.3 | 0.0 | 2.2 | 0.0 | 0.0 | n/a | 0.0 | 9 | 0 |
Phenylalanine (g) | 1.6 | 0.5 | 0.5 | 0.2 | 0.9 | n/a | n/a | 2.5 | n/a | 0.0 | n/a | 0.0 | 6 | 0 |
Phosphorus (mg) | 996.3 | 275.5 | 301.9 | 99.0 | 19.8 | 8.8 | 0.5 | 1,285.2 | 0.0 | 0.0 | 5.0 | 3.3 | 2,995 | 62 |
Phytosterols | n/a | n/a | 111.2 | 72.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.5 | 1.4 | 186 | 4 |
Polyunsaturated Fat (g) | 5.6 | 0.0 | 23.6 | 0.3 | 0.0 | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 1 |
Potassium (mg) | 879.7 | 447.7 | 446.9 | 1,611.0 | 215.2 | 292.6 | 12.4 | 1,306.8 | 0.0 | 0.5 | 8.2 | 22.5 | 5,243 | 109 |
Proline (g) | 1.1 | 0.9 | 0.4 | 0.1 | 0.6 | n/a | n/a | 7.5 | n/a | 0.0 | n/a | 0.0 | 11 | 0 |
Protein (g) | 32.0 | 9.7 | 10.0 | 4.9 | 14.4 | 0.3 | 0.0 | 47.6 | 0.0 | 0.0 | 0.1 | 0.2 | 119 | 2 |
Retinol (mcg) | 0.0 | 150.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 150 | 3 |
Riboflavin (mg) | 0.4 | 0.5 | 0.1 | 0.3 | 0.6 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Saturated Fat (g) | 2.7 | 0.4 | 6.7 | 0.5 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.6 | 0.0 | 13 | 0 |
Selenium (mcg) | 70.2 | 5.9 | 4.1 | 4.5 | 26.4 | 2.6 | 0.0 | 222.5 | 0.0 | 0.0 | 0.0 | 0.2 | 337 | 7 |
Serine (g) | 1.7 | 0.5 | 0.5 | 0.2 | 1.1 | n/a | n/a | 2.2 | n/a | 0.0 | n/a | 0.0 | 6 | 0 |
Sodium (mg) | 14.6 | 145.1 | 0.0 | 4.5 | 219.1 | 61.6 | 0.8 | 7.2 | 2,517.1 | 2,325.5 | 0.4 | 0.5 | 5,296 | 110 |
Starch (g) | 140.7 | n/a | 0.5 | 24.2 | n/a | n/a | n/a | 208.0 | n/a | n/a | n/a | n/a | 373 | 8 |
Stigmasterol | n/a | n/a | 3.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Sucrose (g) | 2.4 | n/a | 4.3 | 10.8 | 0.1 | 208.0 | n/a | 1.3 | n/a | n/a | n/a | 0.0 | 227 | 5 |
Sugar (g) | 2.4 | n/a | 4.3 | 55.0 | 0.9 | 213.4 | 1.1 | 1.5 | 0.0 | 0.0 | 0.7 | 0.1 | 279 | 6 |
Theobromine (mg) | 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 |
Thiamin (mg) | 1.1 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Threonine (g) | 0.9 | 0.4 | 0.3 | 0.1 | 0.6 | n/a | n/a | 1.3 | n/a | 0.0 | n/a | 0.0 | 4 | 0 |
Tocopherol, alpha (mg) | 1.0 | n/a | 1.5 | 0.5 | 0.0 | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 0 |
Tocopherol, beta (mg) | 0.1 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 0.3 | n/a | 26.6 | 0.1 | n/a | n/a | n/a | 6.9 | n/a | n/a | 0.0 | 0.5 | 34 | 1 |
Total Fat (g) | 15.8 | 0.6 | 78.4 | 1.5 | 0.2 | 0.0 | 0.0 | 9.0 | 0.0 | 0.0 | 0.9 | 0.1 | 107 | 2 |
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 | 0.0 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.4 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | n/a | 0.6 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Tyrosine (g) | 1.0 | 0.5 | 0.2 | 0.0 | 0.6 | n/a | n/a | 1.0 | n/a | 0.0 | n/a | 0.0 | 3 | 0 |
Valine (g) | 1.7 | 0.7 | 0.4 | 0.2 | 1.1 | n/a | n/a | 2.0 | n/a | 0.0 | n/a | 0.0 | 6 | 0 |
Vitamin A, IU (IU) | 0.0 | 499.4 | 61.0 | 288.0 | 0.0 | 0.0 | 0.0 | 32.4 | 0.0 | 0.0 | 2.4 | 15.4 | 899 | 19 |
Vitamin A, RAE (mcg) | 0.0 | 150.1 | 3.3 | 13.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 168 | 3 |
Vitamin B-12 (mcg) | 0.0 | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.1 | 0.2 | 1.7 | 0.0 | 0.1 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Vitamin C (mg) | 0.0 | 2.7 | 1.2 | 39.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 43 | 1 |
Vitamin D (IU) | 0.0 | 98.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 98 | 2 |
Water (g) | 26.3 | 219.8 | 3.8 | 337.1 | 115.6 | 2.9 | 4.4 | 38.7 | 0.0 | 0.0 | 0.1 | 0.6 | 749 | 16 |
Zinc (mg) | 8.8 | 1.1 | 4.9 | 0.7 | 0.0 | 0.1 | 0.0 | 9.4 | 0.0 | 0.0 | 0.1 | 0.1 | 25 | 1 |
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