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.
1 2/3 cups (200g) whole wheat pastry flour |
1/3 cup (27g) old fashioned oats |
1 tablespoon (7g) ground flax seeds |
1 1/2 teaspoons (7g) baking powder |
1 teaspoon (5g) baking soda |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) ground nutmeg |
1/2 teaspoon (1g) ground cardamom |
1 pinch (0g) ground cloves |
1/4 cup (21g) coconut flakes |
1/4 cup (0g) dried mango |
1 medium (61g) carrots |
1/2 cup (141g) apple juice concentrate |
1 cup (246g) canned crushed pineapple |
2 tablespoons (28g) canola oil |
Total | 1 serving | |
Alanine (g) | 1.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
Ash (g) | 3.2 | 0.5 | 0.3 | 5.0 | 1.7 | 3.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.6 | 1.6 | 0.9 | 0.0 | 17 | 2 |
Aspartic acid (g) | 1.4 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.2 | n/a | 2 | 0 |
Beta-sitosterol | 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 | 115.6 | 116 | 12 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 68.0 | 14.0 | 17.9 | 508.1 | 0.0 | 0.7 | 2.0 | 3.8 | 0.7 | 2.3 | n/a | 20.1 | 28.1 | 36.9 | 0.0 | 703 | 70 |
Calories | 680.1 | 102.2 | 37.4 | 3.5 | 0.0 | 0.0 | 5.8 | 3.1 | 0.4 | 96.9 | n/a | 25.0 | 233.5 | 78.7 | 247.5 | 1,514 | 151 |
Calories (kj) | 2,848.6 | 427.8 | 156.4 | 14.7 | 0.0 | 0.0 | 24.2 | 13.0 | 1.5 | 405.5 | n/a | 105.5 | 977.6 | 329.6 | 1,035.7 | 6,340 | 634 |
Campesterol | 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 | 67.5 | 67 | 7 |
Carbohydrates (g) | 144.0 | 18.3 | 2.0 | 1.7 | 0.0 | 0.0 | 0.5 | 0.7 | 0.1 | 11.0 | n/a | 5.8 | 57.7 | 20.4 | 0.0 | 262 | 26 |
Cholesterol (mg) | 0.0 | 0.0 | 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 | 0 | 0 |
Copper (mg) | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 1 | 0 |
Cystine (g) | 0.6 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 21.4 | 2.7 | 1.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 2.1 | n/a | 1.7 | n/a | 2.0 | 0.0 | 32 | 3 |
Folate (mcg) | 88.0 | 8.6 | 6.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 0.6 | n/a | 11.6 | 1.4 | 12.3 | 0.0 | 130 | 13 |
Folate, DFE (mcg) | 88.0 | 8.6 | 6.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 0.6 | n/a | 11.6 | 1.4 | 12.3 | 0.0 | 130 | 13 |
Folate, food (mcg) | 88.0 | 8.6 | 6.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 0.6 | n/a | 11.6 | 1.4 | 12.3 | 0.0 | 130 | 13 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0 | 0 |
Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.4 | n/a | n/a | n/a | 1 | 0 |
Glutamic acid (g) | 8.7 | 0.8 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0.2 | n/a | 0.1 | n/a | 10 | 1 |
Glycine (g) | 1.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Histidine (g) | 0.7 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Hydroxyproline | 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 | 0 | 0 |
Iron (mg) | 7.2 | 1.1 | 0.4 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.2 | 1.3 | 1.0 | 0.0 | 12 | 1 |
Isoleucine (g) | 0.9 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.8 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
Lysine (g) | 0.7 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
Magnesium (mg) | 274.1 | 37.2 | 27.4 | 2.7 | 0.0 | 0.0 | 2.0 | 2.3 | 0.3 | 10.8 | n/a | 7.3 | 23.9 | 44.3 | 0.0 | 432 | 43 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 8.1 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 0.1 | 0.3 | 2.8 | 0.0 | 13 | 1 |
Methionine (g) | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.6 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 17.7 | 20 | 2 |
Niacin (mg) | 9.9 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.6 | 0.2 | 0.7 | 0.0 | 12 | 1 |
Pantothenic acid (mg) | 1.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.3 | 0.2 | 0.0 | 2 | 0 |
Phenylalanine (g) | 1.4 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Phosphorus (mg) | 714.1 | 110.6 | 44.9 | 684.3 | 0.0 | 0.0 | 2.3 | 1.8 | 0.1 | 21.3 | n/a | 21.4 | 35.2 | 9.8 | 0.0 | 1,646 | 165 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.5 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Polyunsaturated Fat (g) | 2.3 | 0.6 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | 7.9 | 13 | 1 |
Potassium (mg) | 726.1 | 97.6 | 56.9 | 0.3 | 0.0 | 0.2 | 3.9 | 11.2 | 1.2 | 76.7 | n/a | 195.2 | 630.2 | 312.4 | 0.0 | 2,112 | 211 |
Proline (g) | 4.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 0 |
Protein (g) | 26.4 | 3.5 | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.7 | n/a | 0.6 | 0.7 | 1.1 | 0.0 | 34 | 3 |
Retinol (mcg) | 0.0 | 0.0 | 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 | 0 | 0 |
Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.9 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 5.6 | n/a | 0.0 | 0.1 | 0.0 | 2.1 | 10 | 1 |
Selenium (mcg) | 123.6 | 7.8 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.4 | n/a | 0.1 | 0.6 | 1.0 | 0.0 | 138 | 14 |
Serine (g) | 1.2 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 2 | 0 |
Sodium (mg) | 4.0 | 1.6 | 2.1 | 544.6 | 1,258.6 | 1,162.7 | 0.2 | 0.2 | 0.3 | 60.6 | n/a | 42.1 | 35.2 | 2.5 | 0.0 | 3,115 | 311 |
Starch (g) | 115.6 | 15.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | n/a | n/a | 132 | 13 |
Stigmasterol | 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 | 0.8 | 1 | 0 |
Sucrose (g) | 0.7 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 7.7 | n/a | 2.2 | n/a | n/a | n/a | 11 | 1 |
Sugar (g) | 0.8 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 7.8 | n/a | 2.9 | 54.6 | 18.5 | 0.0 | 85 | 9 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 2 | 0 |
Threonine (g) | 0.7 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 4.9 | 7 | 1 |
Tocopherol, beta (mg) | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 0 | 0 |
Tocopherol, gamma (mg) | 3.8 | 0.0 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 7.7 | 13 | 1 |
Total Fat (g) | 5.0 | 1.8 | 3.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 5.9 | n/a | 0.1 | 0.5 | 0.2 | 28.0 | 45 | 5 |
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 | 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 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
Tryptophan (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tyrosine (g) | 0.6 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Valine (g) | 1.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Vitamin A, IU (IU) | 18.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.6 | 0.0 | n/a | 10,190.7 | 0.0 | 93.5 | 0.0 | 10,304 | 1,030 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 509.4 | 0.0 | 4.9 | 0.0 | 514 | 51 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 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 | 0 | 0 |
Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 3.6 | 125.1 | 18.9 | 0.0 | 148 | 15 |
Vitamin D (IU) | 0.0 | 0.0 | 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 | 0 | 0 |
Water (g) | 21.5 | 2.9 | 0.5 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 3.3 | n/a | 53.9 | 80.2 | 223.4 | 0.0 | 386 | 39 |
Zinc (mg) | 5.2 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 7 | 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.