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.
|
12 1/3 ounces (349g) firm silken tofu |
1 tablespoon (14g) canola oil |
2 1/3 cups (572g) cooked pumpkin |
3 tablespoons (60g) maple syrup |
1 teaspoon (4g) vanilla extract |
3/4 teaspoon (0g) stevia |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) cinnamon |
1/2 teaspoon (1g) ginger |
1/4 teaspoon (1g) nutmeg |
1/8 teaspoon (0g) cloves |
1/8 teaspoon (0g) allspice |
1/8 teaspoon (1g) salt |
1/2 cup (60g) whole wheat flour |
1 1/4 cups (198g) brown rice flour |
5 tablespoons (71g) soy margarine |
3 tablespoons (44g) cold water |
Total | 1 serving | |
| Alanine (g) | 0.9 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.8 | 0.0 | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Arginine (g) | 1.8 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 1.1 | 0.0 | n/a | 4 | 1 |
| Ash (g) | 2.1 | 0.0 | 3.5 | 0.3 | 0.0 | n/a | 3.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.9 | 3.0 | 1.4 | 0.0 | 15 | 3 |
| Aspartic acid (g) | 2.7 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 1.3 | 0.0 | n/a | 5 | 1 |
| Beta-sitosterol | n/a | 57.8 | 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 | n/a | n/a | 58 | 10 |
| Caffeine | n/a | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 111.6 | 0.0 | 85.7 | 61.2 | 0.5 | n/a | 0.7 | 26.2 | 1.0 | 1.1 | 1.8 | 1.7 | 0.2 | 20.4 | 21.7 | 21.2 | 1.3 | 356 | 59 |
| Calories | 216.2 | 123.8 | 114.3 | 156.0 | 12.1 | n/a | 0.0 | 6.5 | 3.0 | 3.1 | 0.9 | 0.7 | 0.0 | 204.0 | 716.9 | 506.9 | 0.0 | 2,064 | 344 |
| Calories (kj) | 903.2 | 517.9 | 474.4 | 652.8 | 50.6 | n/a | 0.0 | 27.0 | 12.6 | 12.9 | 3.7 | 2.8 | 0.0 | 854.4 | 3,000.0 | 2,119.9 | 0.0 | 8,632 | 1,439 |
| Campesterol | n/a | 33.7 | 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 | n/a | n/a | 34 | 6 |
| Carbohydrates (g) | 8.4 | 0.0 | 28.0 | 40.2 | 0.5 | n/a | 0.0 | 2.1 | 0.6 | 0.3 | 0.2 | 0.2 | 0.0 | 43.2 | 151.0 | 0.6 | 0.0 | 275 | 46 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.7 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.3 | 0.0 | 6.3 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 6.4 | 9.1 | 0.0 | 0.0 | 24 | 4 |
| Folate | n/a | 0.0 | 51.4 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.4 | 0.3 | 0.1 | 0.0 | 26.4 | 31.6 | 0.7 | 0.0 | 111 | 19 |
| Folate, DFE | n/a | 0.0 | 51.4 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.4 | 0.3 | 0.1 | 0.0 | 26.4 | 31.6 | 0.7 | 0.0 | 111 | 19 |
| Folate, food | n/a | 0.0 | 51.4 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.4 | 0.3 | 0.1 | 0.0 | 26.4 | 31.6 | 0.7 | 0.0 | 111 | 19 |
| Folic acid | n/a | 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 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 4.1 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2.6 | 2.9 | 0.1 | n/a | 11 | 2 |
| Glycine (g) | 0.9 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.7 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.6 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.4 | 0.0 | n/a | 1 | 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 | 0 | 0 |
| Iron (mg) | 3.6 | 0.0 | 3.3 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 3.9 | 0.0 | 0.0 | 13 | 2 |
| Isoleucine (g) | 1.2 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.6 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 1.2 | 0.1 | n/a | 4 | 1 |
| Lysine (g) | 1.6 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.5 | 0.0 | n/a | 3 | 0 |
| Magnesium (mg) | 94.2 | 0.0 | 51.4 | 12.6 | 0.5 | n/a | 0.0 | 1.6 | 1.9 | 1.1 | 0.7 | 0.3 | 0.0 | 82.2 | 221.2 | 2.1 | 0.4 | 470 | 78 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.5 | 1.7 | 0.0 | n/a | 0.0 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 2.4 | 7.9 | n/a | 0.0 | 13 | 2 |
| Methionine (g) | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.9 | 8.9 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2.0 | 27.7 | 0.0 | 41 | 7 |
| Niacin (mg) | 0.9 | 0.0 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 12.5 | 0.0 | 0.0 | 19 | 3 |
| Pantothenic acid | n/a | 0.0 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 3.1 | 0.1 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 1.4 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.7 | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 313.9 | 0.0 | 171.5 | 1.2 | 0.3 | n/a | 0.0 | 1.7 | 1.5 | 1.2 | 0.3 | 0.3 | 0.0 | 214.2 | 665.6 | 16.2 | 0.0 | 1,388 | 231 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.7 | 0.4 | 0.7 | 0.2 | 0.0 | n/a | n/a | 102.9 | n/a | 106 | 18 |
| Polyunsaturated Fat (g) | 5.2 | 3.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2.0 | 14.7 | 0.0 | 27 | 4 |
| Potassium (mg) | 676.5 | 0.0 | 1,314.6 | 127.2 | 6.2 | n/a | 0.2 | 11.3 | 11.9 | 2.1 | 3.0 | 2.6 | 0.1 | 217.8 | 570.8 | 29.6 | 0.4 | 2,974 | 496 |
| Proline (g) | 1.2 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.2 | 0.7 | 0.1 | n/a | 3 | 1 |
| Protein (g) | 24.1 | 0.0 | 4.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.9 | 14.3 | 0.6 | 0.0 | 51 | 9 |
| Retinol (mcg) | 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 | 541.4 | 0.0 | 541 | 90 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.4 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.4 | 1.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 1.1 | 11.8 | 0.0 | 16 | 3 |
| Selenium | n/a | 0.0 | 1.1 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 37.1 | n/a | 0.0 | 0.0 | 39 | 7 |
| Serine (g) | 1.2 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.7 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 125.5 | 0.0 | 5.7 | 7.2 | 0.4 | n/a | 1,162.7 | 0.3 | 0.2 | 0.1 | 0.7 | 0.2 | 290.7 | 1.2 | 15.8 | 664.8 | 1.3 | 2,277 | 379 |
| Starch | 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 | 34.7 | n/a | n/a | n/a | 35 | 6 |
| Stigmasterol | n/a | 0.4 | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 35.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | 35 | 6 |
| Sugar (g) | 4.4 | 0.0 | 5.8 | 36.3 | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 1.7 | 0.0 | 0.0 | 49 | 8 |
| Theobromine | n/a | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.5 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 2.4 | 4.6 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 2.4 | 2.2 | 0.0 | 12 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.1 | 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 | 0 | 0 |
| Tocopherol, gamma | n/a | 3.8 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | 5 | 1 |
| Total Fat (g) | 9.4 | 14.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 1.5 | 5.5 | 56.8 | 0.0 | 88 | 15 |
| Trans-monoenoic Fat | n/a | 0.0 | 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 | 0 | 0 |
| TransFatty acids | n/a | 0.1 | 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 | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 1.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.5 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 1.3 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.8 | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 28,533.5 | 0.0 | 0.0 | n/a | 0.0 | 7.7 | 0.3 | 0.6 | 1.5 | 1.4 | 0.0 | 5.4 | 0.0 | 2,521.8 | 0.0 | 31,072 | 5,179 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,429.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 577.4 | 0.0 | 2,007 | 334 |
| Vitamin B-12 (mcg) | 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 | 0.1 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 26.9 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 27 | 5 |
| Vitamin D | n/a | 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 | n/a | 0.0 | 0 | 0 |
| Water (g) | 304.8 | 0.0 | 535.5 | 19.4 | 2.2 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 23.6 | 11.1 | 44.4 | 948 | 158 |
| Zinc (mg) | 2.1 | 0.0 | 1.3 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 4.8 | 0.0 | 0.0 | 11 | 2 |
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.