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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2 cups (188g) oat bran |
1 cup (120g) whole wheat flour |
2 teaspoons (9g) baking powder |
2 teaspoons (9g) baking soda |
1 tablespoon (8g) ground cinnamon |
1/2 teaspoon (1g) ground allspice |
1 1/2 teaspoons (3g) pumpkin pie spice |
1/2 teaspoon (3g) salt |
1 1/2 cups (0g) Almond Breeze non-dairy beverage |
3 (99g) egg whites |
1 cup (245g) canned pumpkin puree |
2/3 cup (158g) water |
1/3 cup (105g) maple syrup |
3 1/2 teaspoons (0g) liquid stevia |
3 teaspoons (13g) vanilla extract |
2 teaspoons (6g) maple extract |
2 (364g) apples |
1/2 teaspoon (1g) pumpkin pie spice |
Total | 1 serving | |
| Alanine (g) | 1.6 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Alcohol (g) | 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 | n/a | 4.3 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Arginine (g) | 2.4 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Ash (g) | 5.4 | 1.9 | 6.6 | 3.4 | 0.3 | 0.0 | 0.1 | 3.0 | n/a | 0.6 | 1.4 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 24 | 2 |
| Aspartic acid (g) | 3.0 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 6 | 0 |
| Caffeine (mg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 109.0 | 40.8 | 677.5 | 0.0 | 78.2 | 6.3 | 17.4 | 0.7 | n/a | 6.9 | 63.7 | 4.7 | 107.0 | n/a | 1.4 | 5.4 | 21.8 | 5.8 | 1,147 | 72 |
| Calories | 462.5 | 408.0 | 4.7 | 0.0 | 19.3 | 2.5 | 8.7 | 0.0 | n/a | 51.5 | 83.3 | 0.0 | 272.7 | n/a | 36.3 | 21.2 | 189.3 | 2.9 | 1,563 | 98 |
| Calories (kj) | 1,934.5 | 1,708.8 | 19.6 | 0.0 | 80.7 | 10.4 | 36.5 | 0.0 | n/a | 213.8 | 347.9 | 0.0 | 1,141.3 | n/a | 151.8 | 88.9 | 793.5 | 12.2 | 6,540 | 409 |
| Carbohydrates (g) | 124.5 | 86.4 | 2.2 | 0.0 | 6.3 | 0.7 | 1.8 | 0.0 | n/a | 0.7 | 19.8 | 0.0 | 70.3 | n/a | 1.6 | 5.5 | 50.3 | 0.6 | 371 | 23 |
| Cholesterol (mg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 1.1 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 29.0 | 12.8 | 0.0 | 0.0 | 4.1 | 0.2 | 0.4 | 0.0 | n/a | 0.0 | 7.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 8.7 | 0.1 | 63 | 4 |
| Folate (mcg) | 97.8 | 52.8 | 0.0 | 0.0 | 0.5 | 0.3 | 1.3 | 0.0 | n/a | 4.0 | 29.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 10.9 | 0.4 | 197 | 12 |
| Folate, DFE (mcg) | 97.8 | 52.8 | 0.0 | 0.0 | 0.5 | 0.3 | 1.3 | 0.0 | n/a | 4.0 | 29.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 10.9 | 0.4 | 197 | 12 |
| Folate, food (mcg) | 97.8 | 52.8 | 0.0 | 0.0 | 0.5 | 0.3 | 1.3 | 0.0 | n/a | 4.0 | 29.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 10.9 | 0.4 | 197 | 12 |
| Folic acid (mcg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.1 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.5 | n/a | n/a | n/a | 21.5 | n/a | 22 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 1.7 | n/a | n/a | n/a | 8.8 | n/a | 11 | 1 |
| Glutamic acid (g) | 7.0 | 5.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.5 | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 14 | 1 |
| Glycine (g) | 1.8 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.8 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 10.2 | 4.3 | 1.0 | 0.0 | 0.6 | 0.1 | 0.5 | 0.0 | n/a | 0.1 | 3.4 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.4 | 0.2 | 21 | 1 |
| Isoleucine (g) | 1.3 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.6 | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 5 | 0 |
| Lysine (g) | 1.4 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Magnesium (mg) | 441.8 | 164.4 | 3.6 | 0.0 | 4.7 | 1.3 | 3.5 | 0.0 | n/a | 10.9 | 56.4 | 1.6 | 22.0 | n/a | 1.5 | 1.1 | 18.2 | 1.2 | 732 | 46 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 10.6 | 4.9 | 0.0 | 0.0 | 1.4 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 3.1 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 21 | 1 |
| Methionine (g) | 0.6 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 4.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Niacin (mg) | 1.8 | 5.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.9 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 9 | 1 |
| Pantothenic acid (mg) | 2.8 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 5 | 0 |
| Phenylalanine (g) | 1.7 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 1,379.9 | 428.4 | 912.5 | 0.0 | 5.0 | 1.1 | 3.0 | 0.0 | n/a | 14.9 | 85.8 | 0.0 | 2.1 | n/a | 0.8 | 0.2 | 40.0 | 1.0 | 2,875 | 180 |
| Phytosterols | n/a | n/a | n/a | n/a | 2.0 | 0.6 | 1.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 43.7 | 0.6 | 49 | 3 |
| Polyunsaturated Fat (g) | 5.2 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 7 | 0 |
| Potassium (mg) | 1,064.1 | 435.6 | 0.5 | 0.0 | 33.6 | 9.9 | 16.9 | 0.2 | n/a | 161.4 | 504.7 | 1.6 | 222.4 | n/a | 18.6 | 16.4 | 389.5 | 5.6 | 2,881 | 180 |
| Proline (g) | 1.8 | 2.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 5 | 0 |
| Protein (g) | 32.5 | 15.9 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 10.8 | 2.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 63 | 4 |
| Retinol (mcg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 1.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 2.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 4 | 0 |
| Selenium (mcg) | 85.0 | 74.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 19.8 | 1.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 181 | 11 |
| Serine (g) | 1.7 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 7.5 | 2.4 | 726.2 | 2,517.1 | 0.8 | 0.7 | 1.3 | 1,162.7 | n/a | 164.3 | 590.5 | 4.7 | 12.6 | n/a | 1.1 | 0.7 | 3.6 | 0.4 | 5,197 | 325 |
| Starch | n/a | 69.3 | 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 | 0.2 | n/a | 70 | 4 |
| Sucrose | n/a | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 61.2 | n/a | n/a | n/a | 7.5 | n/a | 69 | 4 |
| Sugar (g) | 2.7 | 0.5 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 0.0 | n/a | 0.7 | 8.1 | 0.0 | 63.4 | n/a | 1.6 | 5.1 | 37.8 | 0.1 | 120 | 8 |
| Theobromine (mg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 2.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Threonine (g) | 0.9 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.9 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 6 | 0 |
| Tocopherol, beta (mg) | 0.2 | 0.3 | 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 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.2 | 0.0 | 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 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 2.3 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Total Fat (g) | 13.2 | 3.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | 18 | 1 |
| 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 1.3 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Valine (g) | 1.8 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 10.8 | 0.0 | 0.0 | 23.0 | 5.1 | 6.7 | 0.0 | n/a | 0.0 | 38,129.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 196.6 | 2.2 | 38,374 | 2,398 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 1,906.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 10.9 | 0.1 | 1,919 | 120 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.6 | 0.0 | n/a | 0.0 | 10.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 16.7 | 0.2 | 28 | 2 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 12.3 | 12.9 | 0.4 | 0.0 | 0.8 | 0.1 | 0.2 | 0.0 | n/a | 86.7 | 220.4 | 157.9 | 34.0 | n/a | 6.6 | 0.5 | 311.4 | 0.1 | 844 | 53 |
| Zinc (mg) | 5.8 | 3.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 1.5 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 12 | 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.