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    Nutritional Facts: Squash Hermits (Protein Bars)

    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.

      1/4 cup (21g)
    soy flour
    1 1/2 cups (180g)
    whole wheat flour
    1 teaspoon (5g)
    baking soda
    1 teaspoon (5g)
    baking powder
    1/2 teaspoon (3g)
    salt
    1/2 teaspoon (1g)
    ground cinnamon
    1/2 teaspoon (1g)
    ground allspice
    1 pinch (0g)
    nutmeg
    6 tablespoons (85g)
    margarine
    1 cup (116g)
    winter squash
    3/4 cup (253g)
    molasses
    1/2 cup (59g)
    walnuts
    1/2 cup (70g)
    sunflower seeds
    1 cup (144g)
    dried currants
    Total 1 serving
    Alanine (g) 0.3 0.9 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.4 0.8 n/a 3 0
    Alcohol n/a 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 0 0
    Arginine (g) 0.6 1.2 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 1.3 1.7 n/a 5 0
    Ash (g) 1.2 2.8 1.7 3.3 3.0 0.0 0.0 0.0 1.7 0.7 8.3 1.0 2.1 3.4 29 1
    Aspartic acid (g) 0.9 1.3 n/a n/a 0.0 0.0 n/a n/a 0.1 0.2 n/a 1.1 1.7 n/a 5 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 37.4 n/a n/a 37 2
    Caffeine n/a 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 0 0
    Calcium (mg) 40.0 61.2 0.0 338.7 0.7 13.1 6.3 0.2 25.4 32.5 518.1 57.3 54.6 123.8 1,272 53
    Calories 93.3 612.0 0.0 2.3 0.0 3.2 2.5 0.6 608.3 39.4 733.0 382.6 408.8 407.5 3,294 137
    Calories (kj) 390.4 2,563.2 0.0 9.8 0.0 13.5 10.4 2.6 2,543.9 165.9 3,065.9 1,601.7 1,711.5 1,705.0 13,784 574
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.1 n/a n/a 4 0
    Carbohydrates (g) 6.5 129.5 0.0 1.1 0.0 1.1 0.7 0.1 0.8 10.0 188.9 8.0 14.0 106.7 467 19
    Cholesterol (mg) 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
    Copper (mg) 0.5 0.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 1.2 0.9 1.3 0.7 5 0
    Cystine (g) 0.1 0.5 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.3 n/a 1 0
    Dietary Fiber n/a 19.3 0.0 0.0 0.0 0.7 0.2 0.0 0.0 1.7 0.0 3.9 6.0 9.8 42 2
    Folate (mcg) 48.2 79.2 0.0 0.0 0.0 0.1 0.3 0.1 0.8 27.8 0.0 57.3 158.9 14.4 387 16
    Folate, DFE (mcg) 48.2 79.2 0.0 0.0 0.0 0.1 0.3 0.1 0.8 27.8 0.0 57.3 158.9 14.4 387 16
    Folate, food (mcg) 48.2 79.2 0.0 0.0 0.0 0.1 0.3 0.1 0.8 27.8 0.0 57.3 158.9 14.4 387 16
    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 0.0 0.0 0 0
    Fructose n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a n/a 32.3 0.1 n/a n/a 32 1
    Galactose 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 0 0
    Glucose (dextrose) n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 30.1 0.0 n/a n/a 30 1
    Glutamic acid (g) 1.4 7.8 n/a n/a 0.0 0.0 n/a n/a 0.2 0.3 n/a 1.6 3.9 n/a 15 1
    Glycine (g) 0.3 1.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.5 1.0 n/a 3 0
    Histidine (g) 0.2 0.6 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.2 0.4 n/a 2 0
    Hydroxyproline 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 0 0
    Iron (mg) 1.2 6.5 0.0 0.5 0.0 0.1 0.1 0.0 0.0 0.7 11.9 1.7 3.7 4.7 31 1
    Isoleucine (g) 0.4 0.8 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.4 0.8 n/a 2 0
    Lactose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.6 1.6 n/a n/a 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.7 1.2 n/a 4 0
    Lysine (g) 0.5 0.6 n/a n/a 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.2 0.7 n/a 2 0
    Magnesium (mg) 78.4 246.6 0.0 1.8 0.0 0.8 1.3 0.2 2.5 16.2 611.7 92.4 227.5 59.0 1,339 56
    Maltose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.4 7.3 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.2 3.9 2.0 1.4 0.7 16 1
    Methionine (g) 0.1 0.4 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.3 n/a 1 0
    Monounsaturated Fat (g) 1.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 33.2 0.0 0.1 5.2 13.0 0.1 53 2
    Niacin (mg) 0.7 8.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 2.4 0.7 5.8 2.3 21 1
    Pantothenic acid (mg) 0.3 1.1 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.2 2.0 0.3 0.8 0.1 5 0
    Phenylalanine (g) 0.4 1.2 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.4 0.8 n/a 3 0
    Phosphorus (mg) 101.2 642.6 0.0 456.2 0.0 0.8 1.1 0.3 19.5 26.7 78.4 202.4 462.0 180.0 2,171 90
    Phytosterols n/a n/a n/a n/a 0.0 0.3 0.6 0.1 123.5 n/a n/a 42.1 373.8 n/a 540 23
    Polyunsaturated Fat (g) 2.6 2.1 0.0 0.0 0.0 0.0 0.0 0.0 17.7 0.1 0.1 27.6 16.2 0.3 67 3
    Potassium (mg) 433.7 653.4 0.0 0.2 0.2 5.6 9.9 0.4 35.5 406.0 3,700.3 258.0 451.5 1,284.5 7,239 302
    Proline (g) 0.4 3.7 n/a n/a 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.4 0.8 n/a 6 0
    Protein (g) 8.1 23.8 0.0 0.0 0.0 0.1 0.1 0.0 0.8 1.1 0.0 8.9 14.5 5.9 63 3
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 649.7 0.0 0.0 0.0 0.0 0.0 650 27
    Riboflavin (mg) 0.2 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.2 0.2 1 0
    Saturated Fat (g) 0.7 0.8 0.0 0.0 0.0 0.0 0.0 0.0 14.1 0.0 0.0 3.6 3.1 0.0 22 1
    Selenium (mcg) 1.6 111.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 45.0 2.9 37.1 1.0 199 8
    Serine (g) 0.4 1.1 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.5 0.8 n/a 3 0
    Sodium (mg) 2.6 3.6 1,258.6 363.1 1,162.7 0.1 0.7 0.0 797.8 4.6 93.5 1.2 6.3 11.5 3,706 154
    Starch n/a 104.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 104 4
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.6 n/a n/a 1 0
    Sucrose n/a 0.6 n/a n/a n/a 0.0 n/a n/a n/a n/a 74.3 1.4 1.8 n/a 78 3
    Sugar n/a 0.7 0.0 0.0 0.0 0.0 n/a 0.0 0.0 2.6 140.3 1.5 1.8 96.9 244 10
    Theobromine n/a 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 0 0
    Thiamin (mg) 0.1 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 1.0 0.2 3 0
    Threonine (g) 0.3 0.7 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.3 0.6 n/a 2 0
    Tocopherol, alpha n/a 1.3 0.0 0.0 0.0 0.0 n/a 0.0 2.6 0.1 0.0 0.4 24.6 0.2 29 1
    Tocopherol, beta n/a 0.4 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 0.8 n/a 1 0
    Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 1.1 0.0 n/a 1 0
    Tocopherol, gamma n/a 3.4 n/a n/a n/a 0.1 n/a 0.0 n/a n/a n/a 12.2 0.3 n/a 16 1
    Total Fat (g) 4.6 4.5 0.0 0.0 0.0 0.0 0.1 0.0 68.1 0.2 0.3 38.1 36.0 0.4 152 6
    Trans-monoenoic Fat 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 0 0
    TransFatty acids 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 0 0
    Tryptophan (g) 0.1 0.3 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.2 n/a 1 0
    Tyrosine (g) 0.3 0.5 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.2 0.5 n/a 2 0
    Valine (g) 0.4 1.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.4 0.9 n/a 3 0
    Vitamin A, IU (IU) 23.4 16.2 0.0 0.0 0.0 3.9 5.1 0.1 3,026.1 1,585.7 0.0 11.7 35.0 105.1 4,812 201
    Vitamin A, RAE (mcg) 1.3 0.0 0.0 0.0 0.0 0.2 0.3 0.0 692.9 78.9 0.0 0.6 2.1 5.8 782 33
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.1 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 1.7 0.3 0.9 0.4 4 0
    Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.2 14.3 0.0 0.8 1.0 6.8 23 1
    Vitamin D (IU) 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 0 0
    Water (g) 0.8 19.3 0.0 0.2 0.0 0.1 0.1 0.0 13.3 104.1 55.3 2.4 3.3 27.7 227 9
    Zinc (mg) 0.8 4.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.7 1.8 3.5 1.0 13 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.

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