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 (188g) all-purpose flour |
2 teaspoons (9g) baking powder |
1/2 teaspoon (2g) baking soda |
1/2 cup (0g) brown rice syrup |
2 teaspoons (5g) cinnamon |
1/2 teaspoon (3g) salt |
3/4 cup (44g) wheat bran |
1/4 cup (24g) oat bran |
3 tablespoons (21g) ground flax seeds |
1 cup (243g) soymilk |
1/4 cup (22g) olives |
1/4 cup (43g) applesauce |
1 teaspoon (4g) vanilla |
1 cup (185g) cooked quinoa |
1/2 cup (69g) almonds |
1/2 cup (50g) fresh cranberries |
1/2 cup (0g) hemp seeds |
Total | 1 serving | |
| Alanine (g) | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.0 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Arginine (g) | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.4 | 0.5 | 0.0 | 0.0 | n/a | 0.6 | 1.7 | 0.0 | n/a | 5 | 0 |
| Ash (g) | 0.9 | 6.6 | 0.8 | n/a | 0.2 | 3.0 | 2.5 | 0.7 | 0.8 | 1.6 | 0.5 | 0.1 | 0.0 | 1.4 | 2.2 | 0.1 | n/a | 21 | 2 |
| Aspartic acid (g) | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.4 | 0.4 | 0.7 | 0.0 | 0.0 | n/a | 0.7 | 1.9 | 0.1 | 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 | n/a | n/a | n/a | 81.4 | n/a | n/a | 81 | 7 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 28.1 | 677.5 | 0.0 | n/a | 52.4 | 0.7 | 31.8 | 13.6 | 53.6 | 60.8 | 19.8 | 1.7 | 0.5 | 31.5 | 184.2 | 4.0 | n/a | 1,160 | 97 |
| Calories | 682.5 | 4.7 | 0.0 | n/a | 12.9 | 0.0 | 94.0 | 57.8 | 112.1 | 131.2 | 25.8 | 32.4 | 12.1 | 222.0 | 410.6 | 23.0 | n/a | 1,821 | 152 |
| Calories (kj) | 2,855.6 | 19.6 | 0.0 | n/a | 54.1 | 0.0 | 393.2 | 241.8 | 469.1 | 549.2 | 108.0 | 135.4 | 50.6 | 930.6 | 1,718.1 | 97.0 | n/a | 7,622 | 635 |
| 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 | 2.8 | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 143.1 | 2.2 | 0.0 | n/a | 4.2 | 0.0 | 28.1 | 15.6 | 6.1 | 15.3 | 1.4 | 8.5 | 0.5 | 39.4 | 14.6 | 6.1 | n/a | 285 | 24 |
| Cholesterol (mg) | 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 | n/a | 0 | 0 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.4 | 0.8 | 0.0 | n/a | 3 | 0 |
| Cystine (g) | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 5.1 | 0.0 | 0.0 | n/a | 2.8 | 0.0 | 18.6 | 3.6 | 5.7 | 1.5 | 0.7 | 0.5 | 0.0 | 5.2 | 7.5 | 2.3 | n/a | 54 | 4 |
| Folate (mcg) | 48.8 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 34.4 | 12.2 | 18.3 | 43.7 | 0.0 | 0.4 | 0.0 | 77.7 | 36.6 | 0.5 | n/a | 273 | 23 |
| Folate, DFE (mcg) | 48.8 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 34.4 | 12.2 | 18.3 | 43.7 | 0.0 | 0.4 | 0.0 | 77.7 | 36.6 | 0.5 | n/a | 273 | 23 |
| Folate, food (mcg) | 48.8 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 34.4 | 12.2 | 18.3 | 43.7 | 0.0 | 0.4 | 0.0 | 77.7 | 36.6 | 0.5 | n/a | 273 | 23 |
| Folic acid (mcg) | 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 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.6 | n/a | 2 | 0 |
| Glutamic acid (g) | 6.5 | n/a | n/a | n/a | 0.0 | 0.0 | 1.3 | 0.9 | 0.8 | 1.2 | 0.0 | 0.0 | n/a | 1.1 | 3.5 | 0.1 | n/a | 15 | 1 |
| Glycine (g) | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.4 | 1.0 | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 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) | 2.2 | 1.0 | 0.0 | n/a | 0.4 | 0.0 | 4.6 | 1.3 | 1.2 | 1.6 | 0.7 | 0.1 | 0.0 | 2.8 | 2.6 | 0.1 | n/a | 19 | 2 |
| Isoleucine (g) | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 0.5 | 1.0 | 0.0 | n/a | 4 | 0 |
| Lysine (g) | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.4 | 0.4 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 41.3 | 3.6 | 0.0 | n/a | 3.1 | 0.0 | 265.8 | 55.2 | 82.3 | 60.8 | 0.9 | 1.3 | 0.5 | 118.4 | 193.9 | 3.0 | n/a | 830 | 69 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.3 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 5.0 | 1.3 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 1.2 | 1.6 | 0.2 | n/a | 13 | 1 |
| Methionine (g) | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.6 | 1.6 | 1.0 | 1.8 | 0.0 | 0.0 | n/a | 22.3 | 0.0 | n/a | 28 | 2 |
| Niacin (mg) | 2.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 5.9 | 0.2 | 0.6 | 1.2 | 0.0 | 0.1 | 0.0 | 0.8 | 2.5 | 0.1 | n/a | 14 | 1 |
| Pantothenic acid (mg) | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.4 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 4 | 0 |
| Phenylalanine (g) | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 202.5 | 912.5 | 0.0 | n/a | 3.3 | 0.0 | 440.7 | 172.5 | 134.8 | 126.4 | 0.7 | 3.0 | 0.3 | 281.2 | 324.3 | 6.5 | n/a | 2,609 | 217 |
| Phytosterols | n/a | n/a | n/a | n/a | 1.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 87.6 | n/a | n/a | 89 | 7 |
| Polyunsaturated Fat (g) | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.7 | 6.0 | 2.3 | 0.2 | 0.0 | 0.0 | n/a | 9.0 | 0.0 | n/a | 20 | 2 |
| Potassium (mg) | 200.6 | 0.5 | 0.0 | n/a | 22.5 | 0.2 | 514.2 | 133.0 | 170.7 | 286.7 | 1.8 | 26.0 | 6.2 | 318.2 | 491.3 | 42.5 | n/a | 2,214 | 185 |
| Proline (g) | 2.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 0.4 | 0.7 | 0.0 | n/a | 5 | 0 |
| Protein (g) | 19.4 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 6.8 | 4.1 | 3.8 | 7.9 | 0.2 | 0.1 | 0.0 | 8.1 | 14.5 | 0.2 | n/a | 65 | 5 |
| Retinol (mcg) | 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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.3 | 0.8 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 2.8 | 0.0 | n/a | 5 | 0 |
| Selenium (mcg) | 63.6 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 33.8 | 10.6 | 5.3 | 11.7 | 0.2 | 0.1 | 0.0 | 5.2 | 1.6 | 0.1 | n/a | 132 | 11 |
| Serine (g) | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 3.8 | 726.2 | 629.3 | n/a | 0.5 | 1,162.7 | 0.9 | 0.9 | 6.3 | 123.9 | 165.0 | 11.9 | 0.4 | 13.0 | 233.9 | 1.0 | n/a | 3,080 | 257 |
| Starch | 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 | 32.6 | 0.5 | 0.0 | n/a | 33 | 3 |
| 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 | 2.8 | n/a | n/a | 3 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 3.3 | 0.1 | n/a | 4 | 0 |
| Sugar (g) | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.3 | 0.3 | 9.7 | 0.0 | n/a | 0.5 | n/a | 3.4 | 2.0 | n/a | 17 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.6 | 0.2 | 0.1 | 0.3 | 0.4 | n/a | 0.0 | 1.2 | 16.4 | 0.6 | n/a | 20 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.3 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.0 | 4.2 | n/a | 0.0 | n/a | n/a | 2.2 | 0.5 | 0.0 | n/a | 7 | 1 |
| Total Fat (g) | 1.8 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1.8 | 1.7 | 8.9 | 4.3 | 2.4 | 0.1 | 0.0 | 3.6 | 35.9 | 0.1 | n/a | 61 | 5 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | n/a | 15.4 | 0.0 | 3.9 | 0.0 | 0.0 | 7.3 | 90.5 | 4.7 | 0.0 | 9.3 | 0.7 | 30.0 | n/a | 162 | 13 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | 0.4 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 7 | 1 |
| Vitamin B-12 (mcg) | 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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 6.7 | n/a | 8 | 1 |
| Vitamin D (IU) | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 22.4 | 0.4 | 0.0 | n/a | 0.6 | 0.0 | 4.3 | 1.5 | 1.5 | 214.0 | 18.0 | 33.9 | 2.2 | 132.5 | 1.7 | 43.6 | n/a | 476 | 40 |
| Zinc (mg) | 1.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 3.2 | 0.7 | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 2.0 | 2.3 | 0.1 | n/a | 11 | 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.