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 (125g) all-purpose flour |
1/2 cup (63g) bread flour |
1 cup (81g) quick oats |
4 tablespoons (84g) honey |
6 tablespoons (76g) white sugar |
1 teaspoon (5g) baking soda |
1 teaspoon (5g) baking powder |
2 teaspoons (5g) cinnamon |
1/2 teaspoon (3g) salt |
2 large (272g) bananas |
1/4 cup (28g) flax seed meal |
1/2 cup (122g) unsweetened applesauce |
2 large (100g) eggs |
1/2 cup (46g) sliced almonds |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.2 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.7 | 0.5 | 3 | 0 |
| Alcohol (g) | 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 | 0 | 0 |
| Arginine (g) | 0.5 | 0.3 | 0.7 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.8 | 1.1 | 4 | 0 |
| Ash (g) | 0.6 | 0.3 | 1.4 | 0.2 | 0.0 | 1.7 | 3.3 | 0.2 | 3.0 | 2.2 | 1.0 | 0.3 | 1.1 | 1.4 | 17 | 1 |
| Aspartic acid (g) | 0.5 | 0.3 | 1.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 1.3 | 1.3 | 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 | 60.7 | 61 | 5 |
| Caffeine (mg) | 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 | 0 | 0 |
| Calcium (mg) | 18.8 | 9.4 | 42.1 | 5.0 | 0.8 | 0.0 | 338.7 | 52.4 | 0.7 | 13.6 | 71.4 | 4.9 | 56.0 | 121.4 | 735 | 61 |
| Calories | 455.0 | 227.5 | 307.0 | 255.4 | 292.6 | 0.0 | 2.3 | 12.9 | 0.0 | 242.1 | 149.5 | 51.2 | 143.0 | 264.5 | 2,403 | 200 |
| Calories (kj) | 1,903.8 | 951.9 | 1,284.7 | 1,068.5 | 1,223.2 | 0.0 | 9.8 | 54.1 | 0.0 | 1,009.1 | 625.5 | 214.7 | 599.0 | 1,107.7 | 10,052 | 838 |
| 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 | 2.3 | 2 | 0 |
| Carbohydrates (g) | 95.4 | 47.7 | 54.8 | 69.2 | 75.6 | 0.0 | 1.1 | 4.2 | 0.0 | 62.1 | 8.1 | 13.7 | 0.7 | 10.0 | 443 | 37 |
| 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 | 372.0 | 0.0 | 372 | 31 |
| Copper (mg) | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.1 | 0.5 | 2 | 0 |
| Cystine (g) | 0.3 | 0.1 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 3.4 | 1.7 | 8.2 | 0.2 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 7.1 | 7.6 | 1.3 | 0.0 | 5.6 | 38 | 3 |
| Folate (mcg) | 32.5 | 114.4 | 25.9 | 1.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 54.4 | 24.4 | 3.7 | 47.0 | 23.0 | 327 | 27 |
| Folate, DFE (mcg) | 32.5 | 181.9 | 25.9 | 1.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 54.4 | 24.4 | 3.7 | 47.0 | 23.0 | 395 | 33 |
| Folate, food (mcg) | 32.5 | 18.1 | 25.9 | 1.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 54.4 | 24.4 | 3.7 | 47.0 | 23.0 | 231 | 19 |
| Folic acid (mcg) | 0.0 | 96.3 | 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 | 8 |
| Fructose | n/a | n/a | 0.0 | 34.4 | 0.0 | n/a | n/a | 0.1 | n/a | 13.2 | 0.0 | 7.2 | 0.0 | 0.0 | 55 | 5 |
| Galactose | n/a | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 30.0 | 0.0 | n/a | n/a | 0.1 | n/a | 13.5 | 0.1 | 2.8 | 0.4 | 0.1 | 47 | 4 |
| Glutamic acid (g) | 4.3 | 2.2 | 2.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 1.1 | 0.0 | 1.7 | 3.1 | 15 | 1 |
| Glycine (g) | 0.5 | 0.2 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.4 | 0.7 | 3 | 0 |
| Histidine (g) | 0.3 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.3 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.5 | 2.9 | 3.4 | 0.4 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.7 | 1.6 | 0.3 | 1.8 | 1.7 | 15 | 1 |
| Isoleucine (g) | 0.4 | 0.2 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.7 | 0.3 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.9 | 0.4 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 1.1 | 0.7 | 4 | 0 |
| Lysine (g) | 0.3 | 0.1 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.9 | 0.3 | 3 | 0 |
| Magnesium (mg) | 27.5 | 13.8 | 111.8 | 1.7 | 0.0 | 0.0 | 1.8 | 3.1 | 0.0 | 73.4 | 109.8 | 3.7 | 12.0 | 123.3 | 482 | 40 |
| Maltose | n/a | n/a | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.9 | 0.4 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | 1.1 | 8 | 1 |
| Methionine (g) | 0.2 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 0.0 | 3.7 | 14.2 | 22 | 2 |
| Niacin (mg) | 1.6 | 3.7 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.8 | 0.9 | 0.1 | 0.1 | 1.6 | 11 | 1 |
| Pantothenic acid (mg) | 0.5 | 0.3 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 0.1 | 1.5 | 0.2 | 5 | 0 |
| Phenylalanine (g) | 0.7 | 0.3 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.7 | 0.5 | 3 | 0 |
| Phosphorus (mg) | 135.0 | 67.5 | 332.1 | 3.4 | 0.0 | 0.0 | 456.2 | 3.3 | 0.0 | 59.8 | 179.8 | 6.1 | 198.0 | 222.6 | 1,664 | 139 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 0.0 | 43.5 | n/a | n/a | n/a | n/a | 45 | 4 |
| Polyunsaturated Fat (g) | 0.5 | 0.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 8.0 | 0.0 | 1.9 | 5.6 | 18 | 2 |
| Potassium (mg) | 133.8 | 66.9 | 293.2 | 43.7 | 1.5 | 0.0 | 0.2 | 22.5 | 0.2 | 973.8 | 227.6 | 90.3 | 138.0 | 324.3 | 2,316 | 193 |
| Proline (g) | 1.5 | 0.7 | 0.4 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.5 | 0.5 | 4 | 0 |
| Protein (g) | 12.9 | 6.5 | 10.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.0 | 5.1 | 0.2 | 12.6 | 9.8 | 61 | 5 |
| Retinol (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 | 160.0 | 0.0 | 160 | 13 |
| Riboflavin (mg) | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.5 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.0 | 0.0 | 3.1 | 1.7 | 7 | 1 |
| Selenium (mcg) | 42.4 | 21.2 | 23.4 | 0.7 | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 2.7 | 7.1 | 0.4 | 30.7 | 1.2 | 130 | 11 |
| Serine (g) | 0.6 | 0.3 | 0.6 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 1.0 | 0.4 | 3 | 0 |
| Sodium (mg) | 2.5 | 1.3 | 4.9 | 3.4 | 0.8 | 1,258.6 | 363.1 | 0.5 | 1,162.7 | 2.7 | 8.4 | 2.4 | 142.0 | 0.5 | 2,954 | 246 |
| Starch | n/a | n/a | 46.9 | n/a | n/a | n/a | n/a | n/a | n/a | 14.6 | n/a | 0.0 | n/a | 0.3 | 62 | 5 |
| 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 | 1.8 | 2 | 0 |
| Sucrose | n/a | n/a | 0.8 | 0.7 | 75.4 | n/a | n/a | 0.0 | n/a | 6.5 | 0.3 | 1.4 | 0.0 | 1.7 | 87 | 7 |
| Sugar (g) | 0.3 | 0.2 | 0.8 | 69.0 | 75.4 | 0.0 | 0.0 | 0.1 | 0.0 | 33.3 | 0.4 | 11.5 | 0.4 | 1.8 | 193 | 16 |
| Theobromine (mg) | 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 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 0.4 | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.6 | 0.3 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.2 | 1.1 | 12.1 | 14 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.1 | 5.6 | 0.0 | 0.5 | 0.3 | 7 | 1 |
| Total Fat (g) | 1.2 | 0.6 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 11.8 | 0.1 | 9.5 | 22.7 | 52 | 4 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.2 | 2 | 0 |
| Valine (g) | 0.5 | 0.3 | 0.6 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.9 | 0.4 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.4 | 0.0 | 174.1 | 0.0 | 35.4 | 540.0 | 0.5 | 765 | 64 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 8.2 | 0.0 | 1.2 | 160.0 | 0.0 | 170 | 14 |
| Vitamin B-12 (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 | 0.9 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.2 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 23.7 | 0.2 | 25.9 | 0.0 | 0.0 | 50 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 82 | 7 |
| Water (g) | 14.9 | 7.5 | 8.8 | 14.4 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 203.8 | 1.9 | 107.6 | 76.2 | 2.2 | 438 | 36 |
| Zinc (mg) | 0.9 | 0.4 | 2.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 1.2 | 0.0 | 1.3 | 1.4 | 9 | 1 |
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