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 1/2 cups (150g) cranberries |
2/3 cup (165g) orange juice |
1 cup (120g) whole wheat flour |
1 cup (120g) oat flour |
1 cup (156g) steel cut oats |
1/2 cup (56g) flax seed meal |
1 teaspoon (6g) sea salt |
1 tablespoon (14g) baking soda |
1/2 cup (0g) turbinado sugar |
1/4 cup (55g) canola oil |
1 3/4 cups (429g) low-fat buttermilk |
2 (100g) eggs |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | 0.6 | 0.9 | 1.4 | 0.5 | 0.0 | n/a | n/a | n/a | 0.5 | 0.7 | 5 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.1 | 0.1 | 0.8 | 1.1 | 1.9 | 1.1 | 0.0 | n/a | n/a | n/a | 0.5 | 0.8 | 6 | 0 |
| Ash (g) | 0.2 | 0.7 | 1.9 | 3.0 | 2.7 | 2.1 | 6.0 | 5.1 | n/a | 0.0 | 3.8 | 1.1 | 27 | 1 |
| Aspartic acid (g) | 0.3 | 0.1 | 0.9 | 1.3 | 2.3 | 1.1 | 0.0 | n/a | n/a | n/a | 1.1 | 1.3 | 8 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 225.1 | n/a | n/a | 225 | 13 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 12.0 | 18.2 | 40.8 | 49.2 | 84.2 | 142.8 | 1.4 | 0.0 | n/a | 0.0 | 497.4 | 56.0 | 902 | 50 |
| Calories | 69.0 | 74.4 | 408.0 | 402.0 | 606.8 | 299.0 | 0.0 | 0.0 | n/a | 481.8 | 171.5 | 143.0 | 2,656 | 148 |
| Calories (kj) | 291.0 | 311.0 | 1,708.8 | 1,682.4 | 2,539.7 | 1,251.0 | 0.0 | 0.0 | n/a | 2,016.0 | 724.6 | 599.0 | 11,123 | 618 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 131.3 | n/a | n/a | 131 | 7 |
| Carbohydrates (g) | 18.3 | 17.2 | 86.4 | 84.7 | 103.4 | 16.2 | 0.0 | 0.0 | n/a | 0.0 | 20.5 | 0.7 | 347 | 19 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 17.2 | 372.0 | 389 | 22 |
| Copper (mg) | 0.1 | 0.1 | 0.5 | 0.6 | 1.0 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.6 | 0.2 | 0.0 | n/a | n/a | n/a | 0.1 | 0.3 | 2 | 0 |
| Dietary Fiber (g) | 6.9 | 0.3 | 12.8 | 12.0 | 16.5 | 15.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 64 | 4 |
| Folate (mcg) | 1.5 | 49.6 | 52.8 | 64.8 | 87.4 | 48.7 | 0.0 | 0.0 | n/a | 0.0 | 21.4 | 47.0 | 373 | 21 |
| Folate, DFE (mcg) | 1.5 | 49.6 | 52.8 | 64.8 | 87.4 | 48.7 | 0.0 | 0.0 | n/a | 0.0 | 21.4 | 47.0 | 373 | 21 |
| Folate, food (mcg) | 1.5 | 49.6 | 52.8 | 64.8 | 87.4 | 48.7 | 0.0 | 0.0 | n/a | 0.0 | 21.4 | 47.0 | 373 | 21 |
| Folic acid (mcg) | 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 |
| Fructose (g) | 0.9 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 4.9 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.4 | 6 | 0 |
| Glutamic acid (g) | 0.2 | 0.1 | 5.2 | 2.3 | 5.8 | 2.3 | 0.0 | n/a | n/a | n/a | 2.8 | 1.7 | 20 | 1 |
| Glycine (g) | 0.1 | 0.0 | 0.7 | 1.2 | 1.3 | 0.7 | 0.0 | n/a | n/a | n/a | 0.3 | 0.4 | 5 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.4 | 0.4 | 0.6 | 0.3 | 0.0 | n/a | n/a | n/a | 0.4 | 0.3 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.4 | 0.3 | 4.3 | 4.9 | 7.4 | 3.2 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 1.8 | 22 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.5 | 0.6 | 1.1 | 0.5 | 0.0 | n/a | n/a | n/a | 0.9 | 0.7 | 4 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 1.1 | 1.0 | 2.0 | 0.7 | 0.0 | n/a | n/a | n/a | 1.4 | 1.1 | 7 | 0 |
| Lysine (g) | 0.1 | 0.0 | 0.4 | 0.8 | 1.1 | 0.5 | 0.0 | n/a | n/a | n/a | 1.2 | 0.9 | 5 | 0 |
| Magnesium (mg) | 9.0 | 18.2 | 164.4 | 301.2 | 276.1 | 219.5 | 0.1 | 0.0 | n/a | 0.0 | 47.2 | 12.0 | 1,048 | 58 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.5 | 0.0 | 4.9 | 2.4 | 7.7 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 17 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.3 | 0.2 | 0.5 | 0.2 | 0.0 | n/a | n/a | n/a | 0.3 | 0.4 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.3 | 1.1 | 3.4 | 4.2 | 0.0 | 0.0 | n/a | 34.5 | 1.1 | 3.7 | 48 | 3 |
| Niacin (mg) | 0.2 | 0.7 | 5.9 | 7.4 | 1.5 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 18 | 1 |
| Pantothenic acid (mg) | 0.4 | 0.3 | 0.7 | 0.5 | 2.1 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 1.5 | 7 | 0 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.8 | 0.6 | 1.4 | 0.5 | 0.0 | n/a | n/a | n/a | 0.7 | 0.7 | 5 | 0 |
| Phosphorus (mg) | 19.5 | 28.1 | 428.4 | 404.4 | 815.9 | 359.5 | 0.0 | 0.0 | n/a | 0.0 | 381.6 | 198.0 | 2,635 | 146 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 0.1 | 0.1 | 1.4 | 1.1 | 4.0 | 16.1 | 0.0 | 0.0 | n/a | 15.3 | 0.1 | 1.9 | 40 | 2 |
| Potassium (mg) | 127.5 | 330.8 | 435.6 | 692.4 | 669.2 | 455.3 | 0.5 | 0.0 | n/a | 0.0 | 647.4 | 138.0 | 3,497 | 194 |
| Proline (g) | 0.0 | 0.1 | 2.5 | 0.6 | 1.5 | 0.5 | 0.0 | n/a | n/a | n/a | 1.4 | 0.5 | 7 | 0 |
| Protein (g) | 0.6 | 1.2 | 15.9 | 15.1 | 26.3 | 10.2 | 0.0 | 0.0 | n/a | 0.0 | 14.2 | 12.6 | 96 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 55.7 | 160.0 | 216 | 12 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.5 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.8 | 1.9 | 2.1 | 0.0 | 0.0 | n/a | 4.0 | 2.3 | 3.1 | 15 | 1 |
| Selenium (mcg) | 0.2 | 0.2 | 74.2 | 6.8 | n/a | 14.2 | 0.0 | 0.0 | n/a | 0.0 | 8.6 | 30.7 | 135 | 7 |
| Serine (g) | 0.1 | 0.0 | 0.7 | 0.8 | 1.2 | 0.5 | 0.0 | n/a | n/a | n/a | 0.7 | 1.0 | 5 | 0 |
| Sodium (mg) | 3.0 | 1.7 | 2.4 | 13.2 | 3.1 | 16.8 | 2,325.5 | 3,757.2 | n/a | 0.0 | 450.2 | 142.0 | 6,715 | 373 |
| Starch (g) | 0.0 | n/a | 69.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 69 | 4 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | 2 | 0 |
| Sucrose (g) | 0.2 | n/a | 0.4 | 2.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | 3 | 0 |
| Sugar (g) | 6.1 | 13.9 | 0.5 | 3.1 | n/a | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 20.5 | 0.4 | 45 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.6 | 0.5 | 1.2 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.4 | 0.6 | 0.9 | 0.4 | 0.0 | n/a | n/a | n/a | 0.7 | 0.6 | 4 | 0 |
| Tocopherol, alpha (mg) | 1.8 | 0.1 | 0.9 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | n/a | 9.5 | 0.2 | 1.1 | 14 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | n/a | 0.5 | 0.1 | 0.1 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 2.3 | 8.6 | n/a | 11.2 | n/a | n/a | n/a | 14.9 | 0.1 | 0.5 | 38 | 2 |
| Total Fat (g) | 0.2 | 0.3 | 3.0 | 3.7 | 10.8 | 23.6 | 0.0 | 0.0 | n/a | 54.5 | 3.8 | 9.5 | 109 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.2 | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.2 | 0.2 | 0.4 | 0.2 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.9 | 0.3 | 0.0 | n/a | n/a | n/a | 0.6 | 0.5 | 3 | 0 |
| Valine (g) | 0.1 | 0.0 | 0.7 | 0.8 | 1.5 | 0.6 | 0.0 | n/a | n/a | n/a | 1.0 | 0.9 | 5 | 0 |
| Vitamin A, IU (IU) | 90.0 | 330.8 | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 201.5 | 540.0 | 1,173 | 65 |
| Vitamin A, RAE (mcg) | 4.5 | 16.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 60.0 | 160.0 | 241 | 13 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.9 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.5 | 0.7 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Vitamin C (mg) | 20.0 | 82.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 4.3 | 0.0 | 107 | 6 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.3 | 82.0 | 86 | 5 |
| Water (g) | 130.7 | 146.1 | 12.9 | 13.4 | 12.8 | 3.9 | 0.0 | 0.0 | n/a | 0.0 | 386.4 | 76.2 | 782 | 43 |
| Zinc (mg) | 0.2 | 0.1 | 3.1 | 3.7 | 6.2 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 1.3 | 19 | 1 |
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