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 cup (120g) whole wheat pastry flour |
3/4 cup (84g) ground flax seeds |
3/4 cup (47g) natural bran |
1/2 cup (58g) wheat germ |
1/2 cup (110g) brown sugar |
2 teaspoons (9g) baking soda |
1 teaspoon (5g) baking powder |
1 teaspoon (6g) salt |
2 teaspoons (5g) ground cinnamon |
3/4 cup (0g) almond milk |
2 medium (236g) bananas |
1 teaspoon (4g) vanilla extract |
2 cups (248g) zucchini |
3/4 cup (191g) applesauce |
3/4 cup (92g) raspberries |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.8 | 0.3 | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.2 | 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 | n/a | 0.0 | 1.4 | 0.0 | n/a | 0.0 | 1 | 0 |
| Arginine (g) | 0.8 | 1.6 | 0.3 | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 4 | 0 |
| Ash (g) | 1.9 | 3.1 | 2.6 | 2.4 | 0.5 | 3.4 | 3.3 | 6.0 | 0.2 | n/a | 1.9 | 0.0 | 1.4 | 0.3 | 0.4 | 27 | 2 |
| Aspartic acid (g) | 0.9 | 1.7 | 0.4 | 1.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.4 | 0.1 | n/a | 5 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 40.8 | 214.2 | 180.9 | 22.4 | 91.3 | 0.0 | 338.7 | 1.4 | 52.4 | n/a | 11.8 | 0.5 | 39.7 | 7.7 | 23.1 | 1,025 | 68 |
| Calories | 408.0 | 448.6 | 120.9 | 207.0 | 418.0 | 0.0 | 2.3 | 0.0 | 12.9 | n/a | 210.0 | 12.1 | 42.2 | 145.4 | 48.0 | 2,075 | 138 |
| Calories (kj) | 1,708.8 | 1,876.6 | 505.9 | 866.0 | 1,749.0 | 0.0 | 9.8 | 0.0 | 54.1 | n/a | 875.6 | 50.6 | 173.6 | 608.2 | 203.0 | 8,681 | 579 |
| Carbohydrates (g) | 86.4 | 24.3 | 34.5 | 29.8 | 107.9 | 0.0 | 1.1 | 0.0 | 4.2 | n/a | 53.9 | 0.5 | 7.7 | 38.1 | 11.0 | 399 | 27 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.5 | 1.0 | 0.5 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 3 | 0 |
| Cystine (g) | 0.3 | 0.3 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 12.8 | 22.9 | 13.6 | 7.6 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | n/a | 6.1 | 0.0 | 2.5 | 2.3 | 6.0 | 77 | 5 |
| Folate (mcg) | 52.8 | 73.1 | 609.2 | 161.6 | 1.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 47.2 | 0.0 | 59.5 | 1.9 | 19.4 | 1,026 | 68 |
| Folate, DFE (mcg) | 52.8 | 73.1 | 1,022.1 | 161.6 | 1.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 47.2 | 0.0 | 59.5 | 1.9 | 19.4 | 1,439 | 96 |
| Folate, food (mcg) | 52.8 | 73.1 | 19.1 | 161.6 | 1.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 47.2 | 0.0 | 59.5 | 1.9 | 19.4 | 436 | 29 |
| Folic acid (mcg) | 0.0 | 0.0 | 590.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 590 | 39 |
| Fructose (g) | 0.1 | 0.0 | 0.2 | n/a | 1.2 | n/a | n/a | n/a | 0.1 | n/a | 11.4 | n/a | 3.4 | n/a | 2.2 | 19 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.3 | 0.5 | n/a | 1.5 | n/a | n/a | n/a | 0.1 | n/a | 11.8 | n/a | 2.7 | n/a | 1.7 | 18 | 1 |
| Glutamic acid (g) | 5.2 | 3.4 | 1.0 | 2.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.3 | 0.0 | n/a | 13 | 1 |
| Glycine (g) | 0.7 | 1.0 | 0.3 | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.4 | 0.4 | 0.1 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 4.3 | 4.8 | 8.2 | 3.6 | 0.8 | 0.0 | 0.5 | 0.0 | 0.4 | n/a | 0.6 | 0.0 | 0.9 | 0.7 | 0.6 | 26 | 2 |
| Isoleucine (g) | 0.5 | 0.8 | 0.2 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.1 | 1.0 | 0.3 | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | n/a | 4 | 0 |
| Lysine (g) | 0.4 | 0.7 | 0.2 | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 164.4 | 329.3 | 168.3 | 137.4 | 9.9 | 0.0 | 1.8 | 0.1 | 3.1 | n/a | 63.7 | 0.5 | 44.6 | 5.7 | 20.3 | 949 | 63 |
| Maltose | n/a | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 4.9 | 2.1 | 3.4 | 7.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.6 | 0.0 | 0.4 | 0.1 | 0.6 | 21 | 1 |
| Methionine (g) | 0.3 | 0.3 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.3 | 6.3 | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 8 | 1 |
| Niacin (mg) | 5.9 | 2.6 | 6.9 | 3.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.6 | 0.0 | 1.1 | 0.4 | 0.6 | 23 | 2 |
| Pantothenic acid (mg) | 0.7 | 0.8 | 0.5 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.0 | 0.5 | 0.1 | 0.3 | 5 | 0 |
| Phenylalanine (g) | 0.8 | 0.8 | 0.2 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 428.4 | 539.3 | 534.8 | 484.2 | 4.4 | 0.0 | 456.2 | 0.0 | 3.3 | n/a | 51.9 | 0.3 | 94.2 | 13.4 | 26.8 | 2,637 | 176 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.4 | n/a | 37.8 | n/a | n/a | n/a | n/a | 39 | 3 |
| Polyunsaturated Fat (g) | 1.4 | 24.1 | 1.0 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.3 | 31 | 2 |
| Potassium (mg) | 435.6 | 682.9 | 474.3 | 512.9 | 146.3 | 0.0 | 0.2 | 0.5 | 22.5 | n/a | 844.9 | 6.2 | 647.3 | 116.7 | 139.3 | 4,030 | 269 |
| Proline (g) | 2.5 | 0.7 | 0.3 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 4 | 0 |
| Protein (g) | 15.9 | 15.4 | 6.1 | 13.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2.6 | 0.0 | 3.0 | 0.3 | 1.1 | 58 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | 244.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 244 | 16 |
| Riboflavin (mg) | 0.2 | 0.1 | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 3.1 | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 5 | 0 |
| Selenium (mcg) | 74.2 | 21.3 | 4.4 | 45.5 | 1.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2.4 | 0.0 | 0.5 | 0.6 | 0.2 | 151 | 10 |
| Serine (g) | 0.7 | 0.8 | 0.2 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 2.4 | 25.2 | 120.9 | 6.9 | 30.8 | 2,517.1 | 363.1 | 2,325.5 | 0.5 | n/a | 2.4 | 0.4 | 19.8 | 53.6 | 0.9 | 5,469 | 365 |
| Starch (g) | 69.3 | n/a | 10.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12.7 | n/a | 0.0 | n/a | 0.0 | 92 | 6 |
| Sucrose (g) | 0.4 | 1.0 | 6.1 | n/a | 104.0 | n/a | n/a | n/a | 0.0 | n/a | 5.6 | n/a | 0.1 | n/a | 0.2 | 118 | 8 |
| Sugar (g) | 0.5 | 1.3 | 7.3 | n/a | 106.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 28.9 | 0.5 | 6.2 | n/a | 4.1 | 156 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 1.4 | 1.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 4 | 0 |
| Threonine (g) | 0.4 | 0.6 | 0.2 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.9 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.3 | n/a | 0.8 | 3 | 0 |
| Tocopherol, beta (mg) | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 2.3 | 16.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 1.3 | 21 | 1 |
| Total Fat (g) | 3.0 | 35.4 | 2.3 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.8 | 0.0 | 0.8 | 0.3 | 0.6 | 49 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.2 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.4 | 0.1 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.7 | 0.9 | 0.2 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 10.8 | 0.0 | 812.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.4 | n/a | 151.0 | 0.0 | 496.0 | 21.0 | 30.4 | 1,537 | 102 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 244.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 7.1 | 0.0 | 24.8 | 1.9 | 1.8 | 281 | 19 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 8.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Vitamin B-6 (mg) | 0.5 | 0.4 | 5.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 0.4 | 0.0 | 0.1 | 9 | 1 |
| Vitamin C (mg) | 0.0 | 0.5 | 9.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 20.5 | 0.0 | 44.4 | 3.3 | 24.2 | 102 | 7 |
| Vitamin D (IU) | 0.0 | 0.0 | 60.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 60 | 4 |
| Water (g) | 12.9 | 5.8 | 1.0 | 6.4 | 1.5 | 0.0 | 0.2 | 0.0 | 0.6 | n/a | 176.8 | 2.2 | 235.1 | 152.2 | 79.1 | 674 | 45 |
| Zinc (mg) | 3.1 | 3.6 | 5.8 | 7.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.4 | 0.0 | 0.8 | 0.1 | 0.4 | 21 | 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.