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 cup (120g) whole wheat flour |
1/2 cup (56g) ground flax seeds |
1/2 cup (96g) Splenda brown sugar blend |
1 teaspoon (5g) baking soda |
1 teaspoon (5g) baking powder |
1/2 teaspoon (1g) cinnamon |
1/4 teaspoon (2g) salt |
1 1/2 cups (93g) all-bran cereal |
1 cup (244g) 1% low-fat milk |
1/3 cup (81g) eggs |
1/4 cup (55g) canola oil |
1 teaspoon (4g) vanilla |
1 cup (100g) frozen cranberries |
1/2 cup (73g) raisins |
1 teaspoon (0g) Splenda granular |
2 tablespoons (12g) sliced almonds |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Arginine (g) | 0.8 | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.7 | n/a | n/a | 0.1 | 0.3 | n/a | 0.3 | 4 | 0 |
Ash (g) | 1.9 | 2.1 | 0.4 | 1.7 | 3.3 | 0.0 | 1.5 | 5.2 | 1.8 | 0.9 | 0.0 | 0.0 | 0.2 | 1.3 | n/a | 0.3 | 21 | 0 |
Aspartic acid (g) | 0.9 | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.8 | 1.1 | n/a | n/a | 0.2 | 0.1 | n/a | 0.3 | 5 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 225.1 | n/a | n/a | n/a | n/a | 15.2 | 240 | 0 |
Caffeine (mg) | 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 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 40.8 | 142.8 | 60.5 | 0.0 | 338.7 | 13.1 | 0.4 | 361.8 | 305.0 | 45.3 | 0.0 | 0.5 | 8.0 | 36.3 | n/a | 30.4 | 1,383 | 0 |
Calories | 408.0 | 299.0 | 372.5 | 0.0 | 2.3 | 3.2 | 0.0 | 241.8 | 102.5 | 115.7 | 481.8 | 12.1 | 46.0 | 216.8 | n/a | 66.1 | 2,368 | 0 |
Calories (kj) | 1,708.8 | 1,251.0 | 1,560.0 | 0.0 | 9.8 | 13.5 | 0.0 | 1,011.8 | 431.9 | 484.7 | 2,016.0 | 50.6 | 194.0 | 907.7 | n/a | 276.9 | 9,917 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 131.3 | n/a | n/a | n/a | n/a | 0.6 | 132 | 0 |
Carbohydrates (g) | 86.4 | 16.2 | 93.2 | 0.0 | 1.1 | 1.1 | 0.0 | 69.0 | 12.2 | 0.6 | 0.0 | 0.5 | 12.2 | 57.4 | n/a | 2.5 | 352 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | 301.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 313 | 0 |
Copper (mg) | 0.5 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 3 | 0 |
Cystine (g) | 0.3 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 12.8 | 15.3 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 27.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4.6 | 2.7 | n/a | 1.4 | 65 | 0 |
Folate (mcg) | 52.8 | 48.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1,218.3 | 12.2 | 38.0 | 0.0 | 0.0 | 1.0 | 3.6 | n/a | 5.8 | 1,381 | 0 |
Folate, DFE (mcg) | 52.8 | 48.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 2,044.1 | 12.2 | 38.0 | 0.0 | 0.0 | 1.0 | 3.6 | n/a | 5.8 | 2,206 | 0 |
Folate, food (mcg) | 52.8 | 48.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 38.1 | 12.2 | 38.0 | 0.0 | 0.0 | 1.0 | 3.6 | n/a | 5.8 | 200 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1,180.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1,180 | 0 |
Fructose (g) | 0.1 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.6 | 21.5 | n/a | 0.0 | 23 | 0 |
Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.2 | 0.8 | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.3 | n/a | n/a | 3.3 | 20.1 | n/a | 0.0 | 26 | 0 |
Glutamic acid (g) | 5.2 | 2.3 | n/a | n/a | n/a | 0.0 | 0.0 | 2.1 | 1.9 | 1.4 | n/a | n/a | 0.1 | 0.1 | n/a | 0.8 | 14 | 0 |
Glycine (g) | 0.7 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | 3 | 0 |
Histidine (g) | 0.4 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 2 | 0 |
Hydroxyproline | n/a | 0.1 | 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) | 4.3 | 3.2 | 1.6 | 0.0 | 0.5 | 0.1 | 0.0 | 16.4 | 0.1 | 1.4 | 0.0 | 0.0 | 0.3 | 1.4 | n/a | 0.4 | 30 | 0 |
Isoleucine (g) | 0.5 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.5 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 3 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 12.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 13 | 0 |
Leucine (g) | 1.1 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.9 | 0.9 | n/a | n/a | 0.1 | 0.1 | n/a | 0.2 | 5 | 0 |
Lysine (g) | 0.4 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.7 | 0.7 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 3 | 0 |
Magnesium (mg) | 164.4 | 219.5 | 9.6 | 0.0 | 1.8 | 0.8 | 0.0 | 336.7 | 26.8 | 9.7 | 0.0 | 0.5 | 6.0 | 23.2 | n/a | 30.8 | 830 | 0 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Manganese (mg) | 4.9 | 1.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 6.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 0.3 | 14 | 0 |
Methionine (g) | 0.3 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.3 | 4.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.7 | 3.0 | 34.5 | 0.0 | 0.0 | 0.0 | n/a | 3.6 | 47 | 0 |
Niacin (mg) | 5.9 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 13.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.4 | 23 | 0 |
Pantothenic acid (mg) | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.9 | 1.2 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 5 | 0 |
Phenylalanine (g) | 0.8 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.4 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 3 | 0 |
Phosphorus (mg) | 428.4 | 359.5 | 1.9 | 0.0 | 456.2 | 0.8 | 0.0 | 1,069.5 | 231.8 | 160.2 | 0.0 | 0.3 | 13.0 | 73.2 | n/a | 55.7 | 2,851 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Polyunsaturated Fat (g) | 1.4 | 16.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 1.5 | 15.3 | 0.0 | 0.1 | 0.0 | n/a | 1.4 | 38 | 0 |
Potassium (mg) | 435.6 | 455.3 | 124.8 | 0.0 | 0.2 | 5.6 | 0.1 | 948.6 | 366.0 | 111.7 | 0.0 | 6.2 | 85.0 | 543.0 | n/a | 81.1 | 3,163 | 0 |
Proline (g) | 2.5 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.9 | 0.4 | n/a | n/a | 0.0 | 0.2 | n/a | 0.1 | 5 | 0 |
Protein (g) | 15.9 | 10.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 12.2 | 8.2 | 10.2 | 0.0 | 0.0 | 0.4 | 2.2 | n/a | 2.4 | 62 | 0 |
Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 488.3 | 141.5 | 129.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 759 | 0 |
Riboflavin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 4 | 0 |
Saturated Fat (g) | 0.5 | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.5 | 2.5 | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 12 | 0 |
Selenium (mcg) | 74.2 | 14.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.7 | 8.1 | 24.8 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.3 | 131 | 0 |
Serine (g) | 0.7 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.5 | 0.8 | n/a | n/a | 0.1 | 0.1 | n/a | 0.1 | 3 | 0 |
Sodium (mg) | 2.4 | 16.8 | 10.6 | 1,258.6 | 363.1 | 0.1 | 581.4 | 241.8 | 107.4 | 114.9 | 0.0 | 0.4 | 2.0 | 8.0 | n/a | 0.1 | 2,707 | 0 |
Starch (g) | 69.3 | n/a | n/a | n/a | n/a | n/a | n/a | 20.3 | n/a | n/a | n/a | n/a | 0.0 | 2.0 | n/a | 0.1 | 92 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.6 | n/a | n/a | n/a | n/a | 0.5 | 2 | 0 |
Sucrose (g) | 0.4 | 0.6 | 42.6 | n/a | n/a | 0.0 | n/a | 12.3 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | 0.4 | 57 | 0 |
Sugar (g) | 0.5 | 0.9 | 43.8 | 0.0 | 0.0 | 0.0 | 0.0 | 14.6 | 12.7 | 0.3 | 0.0 | 0.5 | 4.0 | 42.9 | n/a | 0.4 | 121 | 0 |
Theobromine (mg) | 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 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 4 | 0 |
Threonine (g) | 0.4 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 2 | 0 |
Tocopherol, alpha (mg) | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.8 | 9.5 | 0.0 | 1.2 | 0.1 | n/a | 3.0 | 17 | 0 |
Tocopherol, beta (mg) | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 2.3 | 11.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.4 | 14.9 | n/a | 0.0 | 0.0 | n/a | 0.1 | 29 | 0 |
Total Fat (g) | 3.0 | 23.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.6 | 2.4 | 7.7 | 54.5 | 0.0 | 0.1 | 0.3 | n/a | 5.7 | 102 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 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 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.3 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
Valine (g) | 0.7 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.5 | 0.7 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 3 | 0 |
Vitamin A, IU (IU) | 10.8 | 0.0 | n/a | 0.0 | 0.0 | 3.9 | 0.0 | 1,624.7 | 478.2 | 437.0 | 0.0 | 0.0 | 60.0 | 0.0 | n/a | 0.1 | 2,615 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 488.3 | 141.5 | 129.5 | 0.0 | 0.0 | 3.0 | 0.0 | n/a | 0.0 | 762 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 17.5 | 1.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 19 | 0 |
Vitamin B-6 (mg) | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 12 | 0 |
Vitamin C (mg) | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 18.6 | 0.0 | 0.0 | 0.0 | 0.0 | 13.3 | 1.7 | n/a | 0.0 | 34 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 120.0 | 117.1 | 66.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 303 | 0 |
Water (g) | 12.9 | 3.9 | 2.3 | 0.0 | 0.2 | 0.1 | 0.0 | 2.0 | 219.4 | 61.6 | 0.0 | 2.2 | 87.1 | 11.2 | n/a | 0.5 | 404 | 0 |
Zinc (mg) | 3.1 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 11.5 | 1.0 | 1.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.4 | 20 | 0 |
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.