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 (122g) rolled oats |
1 cup (245g) nonfat plain yogurt |
1 (50g) eggs |
1 (33g) egg whites |
1 cup (255g) applesauce |
1/4 cup (55g) light brown sugar |
1/4 cup (85g) honey |
1 teaspoon (3g) cinnamon |
1/2 teaspoon (1g) nutmeg |
1/2 teaspoon (3g) salt |
1 1/2 cups (180g) whole wheat flour |
1/2 cup (29g) wheat bran |
1/2 cup (63g) white flour |
1 teaspoon (5g) baking powder |
1/2 teaspoon (2g) baking soda |
1 cup (249g) crushed pineapple |
2 (122g) carrots |
1/2 cup (73g) raisins |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.6 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.2 | 0.2 | n/a | n/a | 0.1 | 0.1 | 0.1 | 3 | 0 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 1.0 | 0.4 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.3 | 4 | 0 |
| Ash (g) | 2.2 | 2.9 | 0.5 | 0.2 | 0.4 | 0.2 | 0.2 | 0.1 | 0.0 | 3.0 | 2.8 | 1.7 | 0.3 | 3.3 | 0.8 | 0.7 | 1.2 | 1.3 | 22 | 1 |
| Aspartic acid (g) | 1.5 | 1.1 | 0.7 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.3 | 0.3 | n/a | n/a | 0.2 | 0.2 | 0.1 | 6 | 0 |
| Caffeine (mg) | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 63.2 | 487.6 | 28.0 | 2.3 | 10.2 | 45.7 | 5.1 | 26.2 | 2.2 | 0.7 | 61.2 | 21.2 | 9.4 | 338.7 | 0.0 | 34.9 | 40.3 | 36.3 | 1,213 | 67 |
| Calories | 460.5 | 137.2 | 71.5 | 17.2 | 193.8 | 209.0 | 257.6 | 6.5 | 6.2 | 0.0 | 612.0 | 62.6 | 227.5 | 2.3 | 0.0 | 149.4 | 50.0 | 216.8 | 2,680 | 149 |
| Calories (kj) | 1,927.0 | 570.9 | 299.5 | 71.3 | 810.9 | 874.5 | 1,078.0 | 27.0 | 25.7 | 0.0 | 2,563.2 | 262.2 | 951.9 | 9.8 | 0.0 | 625.0 | 211.1 | 907.7 | 11,216 | 623 |
| Carbohydrates (g) | 82.3 | 18.8 | 0.4 | 0.2 | 50.8 | 53.9 | 69.8 | 2.1 | 0.6 | 0.0 | 129.5 | 18.7 | 47.7 | 1.1 | 0.0 | 39.1 | 11.7 | 57.4 | 584 | 32 |
| Cholesterol (mg) | 0.0 | 4.9 | 186.0 | 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 | 191 | 11 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 2 | 0 |
| Cystine (g) | 0.6 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 12.3 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.2 | 1.4 | 0.2 | 0.0 | 19.3 | 12.4 | 1.7 | 0.0 | 0.0 | 2.0 | 3.4 | 2.7 | 59 | 3 |
| Folate (mcg) | 38.9 | 29.4 | 23.5 | 1.3 | 2.6 | 0.6 | 1.7 | 0.2 | 0.9 | 0.0 | 79.2 | 22.9 | 114.4 | 0.0 | 0.0 | 12.5 | 23.2 | 3.6 | 355 | 20 |
| Folate, DFE (mcg) | 38.9 | 29.4 | 23.5 | 1.3 | 2.6 | 0.6 | 1.7 | 0.2 | 0.9 | 0.0 | 79.2 | 22.9 | 181.9 | 0.0 | 0.0 | 12.5 | 23.2 | 3.6 | 422 | 23 |
| Folate, food (mcg) | 38.9 | 29.4 | 23.5 | 1.3 | 2.6 | 0.6 | 1.7 | 0.2 | 0.9 | 0.0 | 79.2 | 22.9 | 18.1 | 0.0 | 0.0 | 12.5 | 23.2 | 3.6 | 258 | 14 |
| 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 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 5 |
| Fructose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 34.7 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 16.2 | 0.7 | 21.5 | 74 | 4 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.7 | 30.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 19.2 | 0.7 | 20.1 | 71 | 4 |
| Glutamic acid (g) | 3.4 | 2.7 | 0.8 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 7.8 | 0.8 | 2.2 | n/a | n/a | 0.1 | 0.4 | 0.1 | 19 | 1 |
| Glycine (g) | 0.8 | 0.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.1 | 3 | 0 |
| Histidine (g) | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.2 | 0.2 | 0.9 | 0.0 | 0.9 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 6.5 | 3.1 | 2.9 | 0.5 | 0.0 | 0.7 | 0.4 | 1.4 | 24 | 1 |
| Isoleucine (g) | 0.6 | 0.8 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.2 | 1.4 | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.1 | 6 | 0 |
| Lysine (g) | 0.8 | 1.3 | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.1 | 4 | 0 |
| Magnesium (mg) | 167.7 | 46.6 | 6.0 | 3.6 | 7.7 | 5.0 | 1.7 | 1.6 | 2.1 | 0.0 | 246.6 | 177.2 | 13.8 | 1.8 | 0.0 | 34.9 | 14.6 | 23.2 | 754 | 42 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 4.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 7.3 | 3.3 | 0.4 | 0.0 | 0.0 | 2.8 | 0.2 | 0.2 | 19 | 1 |
| Methionine (g) | 0.3 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 2.4 | 0.1 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Niacin (mg) | 1.4 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 8.9 | 3.9 | 3.7 | 0.0 | 0.0 | 0.7 | 1.2 | 0.6 | 21 | 1 |
| Pantothenic acid (mg) | 1.4 | 1.6 | 0.8 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 1.1 | 0.6 | 0.3 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 7 | 0 |
| Phenylalanine (g) | 0.8 | 0.8 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Phosphorus (mg) | 498.2 | 384.7 | 99.0 | 5.0 | 17.9 | 2.2 | 3.4 | 1.7 | 2.5 | 0.0 | 642.6 | 293.8 | 67.5 | 456.2 | 0.0 | 14.9 | 42.7 | 73.2 | 2,605 | 145 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.6 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 7 | 0 |
| Potassium (mg) | 439.8 | 624.8 | 69.0 | 53.8 | 155.6 | 73.2 | 44.1 | 11.3 | 4.1 | 0.2 | 653.4 | 342.8 | 66.9 | 0.2 | 0.0 | 303.8 | 390.4 | 543.0 | 3,776 | 210 |
| Proline (g) | 0.5 | 1.7 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 3.7 | 0.3 | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.2 | 8 | 0 |
| Protein (g) | 16.0 | 14.0 | 6.3 | 3.6 | 0.5 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 23.8 | 4.5 | 6.5 | 0.0 | 0.0 | 1.0 | 1.1 | 2.2 | 80 | 4 |
| Retinol (mcg) | 0.0 | 4.9 | 80.0 | 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 | 85 | 5 |
| Riboflavin (mg) | 0.2 | 0.6 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 1.3 | 0.3 | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Selenium (mcg) | 35.1 | 8.8 | 15.4 | 6.6 | 0.8 | 0.7 | 0.7 | 0.1 | 0.0 | 0.0 | 111.2 | 22.5 | 21.2 | 0.0 | 0.0 | 1.0 | 0.1 | 0.4 | 225 | 12 |
| Serine (g) | 0.9 | 0.9 | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.2 | 0.3 | n/a | n/a | 0.1 | 0.1 | 0.1 | 4 | 0 |
| Sodium (mg) | 7.3 | 188.7 | 71.0 | 54.8 | 71.4 | 15.4 | 3.4 | 0.3 | 0.2 | 1,162.7 | 3.6 | 0.6 | 1.3 | 363.1 | 629.3 | 2.5 | 84.2 | 8.0 | 2,668 | 148 |
| Starch (g) | 70.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 104.0 | n/a | n/a | n/a | n/a | n/a | 1.7 | 2.0 | 178 | 10 |
| Sucrose (g) | 1.2 | n/a | 0.0 | 0.0 | n/a | 52.0 | 0.8 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.6 | 4.4 | 0.3 | 60 | 3 |
| Sugar (g) | 1.2 | 18.8 | 0.2 | 0.2 | n/a | 53.4 | 69.6 | 0.1 | 0.3 | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 36.0 | 5.8 | 42.9 | 229 | 13 |
| Theobromine (mg) | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | 0.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 3 | 0 |
| Threonine (g) | 0.5 | 0.6 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.2 | 0.1 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.5 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 4 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 3.4 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 4 | 0 |
| Total Fat (g) | 7.9 | 0.4 | 4.8 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 4.5 | 1.2 | 0.6 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 21 | 1 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | 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 | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.7 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Valine (g) | 0.8 | 1.2 | 0.4 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.1 | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 17.2 | 270.0 | 0.0 | 28.1 | 0.0 | 0.0 | 7.7 | 1.2 | 0.0 | 16.2 | 2.6 | 0.0 | 0.0 | 0.0 | 94.6 | 20,381.3 | 0.0 | 20,819 | 1,157 |
| Vitamin A, RAE (mcg) | 0.0 | 4.9 | 80.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.0 | 1,018.7 | 0.0 | 1,112 | 62 |
| Vitamin B-12 (mcg) | 0.0 | 1.5 | 0.4 | 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 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 2.2 | 0.0 | 0.0 | 4.3 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 23.7 | 7.2 | 1.7 | 40 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 41.0 | 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 | 41 | 2 |
| Water (g) | 13.2 | 208.8 | 38.1 | 28.9 | 202.9 | 0.7 | 14.5 | 0.3 | 0.1 | 0.0 | 19.3 | 2.9 | 7.5 | 0.2 | 0.0 | 207.9 | 107.7 | 11.2 | 864 | 48 |
| Zinc (mg) | 4.4 | 2.4 | 0.6 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 4.7 | 2.1 | 0.4 | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | 16 | 1 |
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.