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 1/4 cups (156g) unbleached all-purpose flour |
1/2 cup (56g) ground flax seeds |
1/2 cup (41g) quick-cooking oats |
2 tablespoons (25g) sugar |
1/2 teaspoon (3g) kosher salt |
1 tablespoon (14g) baking powder |
2 tablespoons (40g) maple syrup |
2 1/2 tablespoons (36g) butter |
1 large (50g) eggs |
1/2 cup (122g) 2% low-fat milk |
1/2 teaspoon (2g) maple extract |
1/2 cup (55g) pecans |
1 tablespoon (15g) orange juice |
1/2 cup (60g) powdered sugar |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.1 | n/a | 0.2 | 0.0 | n/a | 2 | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.7 | 1.1 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.1 | n/a | 0.6 | 0.0 | n/a | 3 | 0 |
| Ash (g) | 0.7 | 2.1 | 0.7 | 0.0 | 3.0 | 9.9 | 0.2 | 0.7 | 0.5 | 0.9 | 0.0 | 0.8 | 0.1 | 0.0 | 20 | 2 |
| Aspartic acid (g) | 0.7 | 1.1 | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.4 | n/a | 0.5 | 0.0 | n/a | 4 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | 0.0 | n/a | 48.5 | n/a | n/a | 50 | 6 |
| Caffeine (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 |
| Calcium (mg) | 23.4 | 142.8 | 21.1 | 0.3 | 0.7 | 1,016.2 | 40.8 | 8.5 | 28.0 | 146.4 | 1.4 | 38.2 | 1.6 | 0.6 | 1,470 | 184 |
| Calories | 568.8 | 299.0 | 153.5 | 97.5 | 0.0 | 7.0 | 104.0 | 254.5 | 71.5 | 61.0 | 5.3 | 376.6 | 6.7 | 233.4 | 2,239 | 280 |
| Calories (kj) | 2,379.7 | 1,251.0 | 642.3 | 407.7 | 0.0 | 29.4 | 435.2 | 1,064.6 | 299.5 | 256.2 | 22.2 | 1,574.5 | 28.0 | 976.2 | 9,367 | 1,171 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 2.7 | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 119.2 | 16.2 | 27.4 | 25.2 | 0.0 | 3.3 | 26.8 | 0.0 | 0.4 | 5.9 | 1.4 | 7.6 | 1.5 | 59.9 | 295 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76.3 | 186.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 272 | 34 |
| Copper (mg) | 0.2 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | 0.2 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 4.2 | 15.3 | 4.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.2 | 0.0 | 0.0 | 29 | 4 |
| Folate (mcg) | 285.9 | 48.7 | 13.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 23.5 | 6.1 | 0.0 | 12.0 | 4.5 | 0.0 | 395 | 49 |
| Folate, DFE (mcg) | 454.7 | 48.7 | 13.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 23.5 | 6.1 | 0.0 | 12.0 | 4.5 | 0.0 | 563 | 70 |
| Folate, food (mcg) | 45.3 | 48.7 | 13.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 23.5 | 6.1 | 0.0 | 12.0 | 4.5 | 0.0 | 154 | 19 |
| Folic acid (mcg) | 240.6 | 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 | 241 | 30 |
| Fructose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Glutamic acid (g) | 5.4 | 2.3 | 1.1 | n/a | 0.0 | n/a | n/a | 0.1 | 0.8 | 1.0 | n/a | 1.0 | 0.0 | n/a | 12 | 1 |
| Glycine (g) | 0.6 | 0.7 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.4 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | 0.1 | 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 |
| Iron (mg) | 7.3 | 3.2 | 1.7 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 16 | 2 |
| Isoleucine (g) | 0.6 | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 6.1 | n/a | 0.0 | n/a | 0.0 | 6 | 1 |
| Leucine (g) | 1.1 | 0.7 | 0.4 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.4 | n/a | 0.3 | 0.0 | n/a | 4 | 0 |
| Lysine (g) | 0.4 | 0.5 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.3 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 34.4 | 219.5 | 55.9 | 0.0 | 0.0 | 5.4 | 8.4 | 0.7 | 6.0 | 13.4 | 0.3 | 65.9 | 1.6 | 0.0 | 412 | 51 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 1.1 | 1.4 | 1.5 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 2.5 | 0.0 | 0.0 | 8 | 1 |
| Methionine (g) | 0.3 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 4.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 7.5 | 1.8 | 0.7 | 0.0 | 22.2 | 0.0 | 0.0 | 37 | 5 |
| Niacin (mg) | 9.2 | 1.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 12 | 2 |
| Pantothenic acid (mg) | 0.7 | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.4 | 0.0 | 0.5 | 0.0 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 0.8 | 0.5 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 168.8 | 359.5 | 166.1 | 0.0 | 0.0 | 1,368.7 | 0.8 | 8.5 | 99.0 | 112.2 | 0.0 | 151.0 | 2.5 | 0.0 | 2,437 | 305 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 55.6 | n/a | n/a | 56 | 7 |
| Polyunsaturated Fat (g) | 0.6 | 16.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 1.0 | 0.1 | 0.0 | 11.8 | 0.0 | 0.0 | 32 | 4 |
| Potassium (mg) | 167.2 | 455.3 | 146.6 | 0.5 | 0.2 | 0.7 | 84.8 | 8.5 | 69.0 | 170.8 | 4.1 | 223.5 | 29.8 | 1.2 | 1,362 | 170 |
| Proline (g) | 1.9 | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.4 | n/a | 0.2 | 0.0 | n/a | 3 | 0 |
| Protein (g) | 16.1 | 10.2 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6.3 | 4.0 | 0.0 | 5.0 | 0.1 | 0.0 | 47 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 238.2 | 80.0 | 67.1 | 0.0 | 0.0 | 0.0 | 0.0 | 385 | 48 |
| Riboflavin (mg) | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 2.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 18.2 | 1.6 | 1.5 | 0.0 | 3.4 | 0.0 | 0.0 | 27 | 3 |
| Selenium (mcg) | 53.0 | 14.2 | 11.7 | 0.2 | 0.0 | 0.0 | 0.2 | 0.4 | 15.4 | 3.1 | 0.0 | 2.1 | 0.0 | 0.4 | 101 | 13 |
| Serine (g) | 0.8 | 0.5 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.2 | n/a | 0.3 | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 3.1 | 16.8 | 2.4 | 0.3 | 1,162.7 | 1,089.2 | 4.8 | 253.5 | 71.0 | 57.3 | 0.2 | 0.0 | 0.1 | 1.2 | 2,663 | 333 |
| Starch | n/a | n/a | 23.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.8 | 24 | 3 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.6 | n/a | n/a | 2 | 0 |
| Sucrose | n/a | 0.6 | 0.4 | 25.1 | n/a | n/a | 23.3 | n/a | 0.0 | 0.0 | n/a | 2.1 | n/a | n/a | 52 | 6 |
| Sugar (g) | 0.4 | 0.9 | 0.4 | 25.1 | 0.0 | 0.0 | 24.2 | 0.0 | 0.2 | 6.2 | 1.3 | 2.2 | 1.2 | 58.7 | 121 | 15 |
| Theobromine (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 |
| Thiamin (mg) | 1.2 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 3 | 0 |
| Threonine (g) | 0.4 | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, beta (mg) | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 2.0 | 11.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 13.3 | n/a | n/a | 27 | 3 |
| Total Fat (g) | 1.5 | 23.6 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 28.8 | 4.8 | 2.4 | 0.0 | 39.2 | 0.0 | 0.0 | 103 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.2 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.3 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.6 | 0.6 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.3 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 887.1 | 270.0 | 231.8 | 0.0 | 30.5 | 29.8 | 0.0 | 1,452 | 182 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 242.8 | 80.0 | 67.1 | 0.0 | 1.6 | 1.5 | 0.0 | 393 | 49 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | 7.4 | 0.0 | 9 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21.3 | 41.0 | 59.8 | 0.0 | 0.0 | 0.0 | 0.0 | 122 | 15 |
| Water (g) | 18.6 | 3.9 | 4.4 | 0.0 | 0.0 | 0.6 | 13.0 | 5.6 | 38.1 | 108.8 | 0.1 | 1.9 | 13.1 | 0.1 | 208 | 26 |
| Zinc (mg) | 1.1 | 2.4 | 1.5 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.6 | 0.6 | 0.1 | 2.5 | 0.0 | 0.0 | 9 | 1 |
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