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.
|
2 cups (116g) wheat bran |
1 cup (125g) flour |
1 1/2 cups (0g) multi-grain flour |
2 tablespoons (14g) ground flax seeds |
1/2 cup (100g) sugar |
2 1/2 teaspoons (12g) baking soda |
1 teaspoon (6g) salt |
1/3 cup (83g) orange juice |
1 2/3 cups (410g) skim milk |
2 tablespoons (12g) orange zest |
1/2 cup (122g) unsweetened applesauce |
1 teaspoon (4g) vanilla |
2 (100g) eggs |
3/4 cup (75g) dried cranberries |
3/4 cup (110g) dates |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.1 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.3 | 0.5 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.1 | 4 | 0 |
| Ash (g) | 6.7 | 0.6 | n/a | 0.5 | 0.0 | 4.2 | 6.0 | 0.3 | 3.6 | 0.1 | 0.3 | 0.0 | 1.1 | 0.1 | 1.8 | 25 | 1 |
| Aspartic acid (g) | 1.3 | 0.5 | n/a | 0.3 | n/a | n/a | 0.0 | 0.1 | 1.2 | n/a | 0.0 | n/a | 1.3 | 0.1 | 0.2 | 5 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 84.7 | 18.8 | n/a | 35.7 | 1.0 | 0.0 | 1.4 | 9.1 | 586.4 | 19.3 | 4.9 | 0.5 | 56.0 | 6.0 | 43.0 | 867 | 36 |
| Calories | 250.6 | 455.0 | n/a | 74.8 | 387.0 | 0.0 | 0.0 | 37.2 | 168.1 | 11.6 | 51.2 | 12.1 | 143.0 | 34.5 | 310.9 | 1,936 | 81 |
| Calories (kj) | 1,048.6 | 1,903.8 | n/a | 312.8 | 1,618.0 | 0.0 | 0.0 | 155.3 | 697.1 | 48.6 | 214.7 | 50.6 | 599.0 | 145.5 | 1,298.7 | 8,093 | 337 |
| Carbohydrates (g) | 74.8 | 95.4 | n/a | 4.0 | 100.0 | 0.0 | 0.0 | 8.6 | 22.8 | 3.0 | 13.7 | 0.5 | 0.7 | 9.2 | 82.7 | 416 | 17 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.2 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 380 | 16 |
| Copper (mg) | 1.2 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 2 | 0 |
| Cystine (g) | 0.4 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 49.6 | 3.4 | n/a | 3.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.3 | 1.3 | 0.0 | 0.0 | 3.5 | 8.8 | 72 | 3 |
| Folate (mcg) | 91.6 | 228.8 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 24.8 | 24.6 | 3.6 | 3.7 | 0.0 | 47.0 | 0.8 | 20.9 | 458 | 19 |
| Folate, DFE (mcg) | 91.6 | 363.8 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 24.8 | 24.6 | 3.6 | 3.7 | 0.0 | 47.0 | 0.8 | 20.9 | 593 | 25 |
| Folate, food (mcg) | 91.6 | 36.3 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 24.8 | 24.6 | 3.6 | 3.7 | 0.0 | 47.0 | 0.8 | 20.9 | 265 | 11 |
| Folic acid (mcg) | 0.0 | 192.5 | 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 | 193 | 8 |
| Fructose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 7.2 | n/a | 0.0 | 0.5 | 21.6 | 29 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | 0.4 | 2.5 | 21.9 | 28 | 1 |
| Glutamic acid (g) | 3.3 | 4.3 | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 3.4 | n/a | 0.0 | n/a | 1.7 | 0.1 | 0.4 | 14 | 1 |
| Glycine (g) | 1.0 | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 3 | 0 |
| Histidine (g) | 0.5 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 12.3 | 5.8 | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.3 | 0.0 | 1.8 | 0.2 | 1.1 | 23 | 1 |
| Isoleucine (g) | 0.6 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 1.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.1 | 3 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.1 | 0.9 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 1.6 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.1 | 5 | 0 |
| Lysine (g) | 0.7 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 1.3 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.1 | 3 | 0 |
| Magnesium (mg) | 708.8 | 27.5 | n/a | 54.9 | 0.0 | 0.0 | 0.1 | 9.1 | 65.6 | 2.6 | 3.7 | 0.5 | 12.0 | 4.5 | 47.4 | 937 | 39 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Manganese (mg) | 13.3 | 0.9 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 15 | 1 |
| Methionine (g) | 0.3 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.7 | 0.1 | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 6 | 0 |
| Niacin (mg) | 15.8 | 7.4 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 1.4 | 26 | 1 |
| Pantothenic acid (mg) | 2.5 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 0.1 | 0.1 | 0.0 | 1.5 | 0.2 | 0.6 | 7 | 0 |
| Phenylalanine (g) | 0.7 | 0.7 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.1 | 3 | 0 |
| Phosphorus (mg) | 1,175.1 | 135.0 | n/a | 89.9 | 0.0 | 0.0 | 0.0 | 14.0 | 459.3 | 2.5 | 6.1 | 0.3 | 198.0 | 9.8 | 68.4 | 2,158 | 90 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Polyunsaturated Fat (g) | 2.6 | 0.5 | n/a | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 9 | 0 |
| Potassium (mg) | 1,371.1 | 133.8 | n/a | 113.8 | 2.0 | 0.0 | 0.5 | 165.2 | 746.3 | 25.4 | 90.3 | 6.2 | 138.0 | 63.8 | 723.2 | 3,580 | 149 |
| Proline (g) | 1.0 | 1.5 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 1.6 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.1 | 5 | 0 |
| Protein (g) | 18.0 | 12.9 | n/a | 2.6 | 0.0 | 0.0 | 0.0 | 0.6 | 16.2 | 0.2 | 0.2 | 0.0 | 12.6 | 0.3 | 2.7 | 66 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 250.2 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 410 | 17 |
| Riboflavin (mg) | 0.7 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 3 | 0 |
| Saturated Fat (g) | 0.7 | 0.2 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 5 | 0 |
| Selenium (mcg) | 90.0 | 42.4 | n/a | 3.6 | 0.6 | 0.0 | 0.0 | 0.1 | 9.8 | 0.1 | 0.4 | 0.0 | 30.7 | 0.1 | 3.3 | 181 | 8 |
| Serine (g) | 0.8 | 0.6 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.1 | 4 | 0 |
| Sodium (mg) | 2.3 | 2.5 | n/a | 4.2 | 1.0 | 3,146.4 | 2,325.5 | 0.8 | 241.9 | 0.4 | 2.4 | 0.4 | 142.0 | 1.5 | 2.2 | 5,874 | 245 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.2 | 99.8 | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | 0.0 | 0.1 | 26.3 | 128 | 5 |
| Sugar (g) | 0.5 | 0.3 | n/a | 0.2 | 99.8 | 0.0 | 0.0 | 6.9 | n/a | n/a | 11.5 | 0.5 | 0.4 | 3.0 | 69.8 | 193 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 0.6 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.7 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1.1 | 0.9 | 0.1 | 4 | 0 |
| Tocopherol, beta | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.5 | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.1 | 4 | 0 |
| Total Fat (g) | 4.9 | 1.2 | n/a | 5.9 | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 0.0 | 0.1 | 0.0 | 9.5 | 0.1 | 0.4 | 23 | 1 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.8 | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.1 | 4 | 0 |
| Vitamin A, IU (IU) | 10.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 165.2 | 832.5 | 50.4 | 35.4 | 0.0 | 540.0 | 45.0 | 11.0 | 1,690 | 70 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.3 | 250.2 | 2.5 | 1.2 | 0.0 | 160.0 | 2.3 | 0.0 | 424 | 18 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 1.5 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 41.3 | 4.5 | 16.3 | 25.9 | 0.0 | 0.0 | 10.0 | 0.4 | 98 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 164.0 | n/a | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | 246 | 10 |
| Water (g) | 11.5 | 14.9 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 72.9 | 366.4 | 8.7 | 107.6 | 2.2 | 76.2 | 65.3 | 22.6 | 749 | 31 |
| Zinc (mg) | 8.4 | 0.9 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.3 | 14 | 1 |
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