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 1/2 cups (180g) whole wheat flour |
1 cup (125g) flour |
2 1/2 cups (145g) wheat bran |
1 tablespoon (14g) baking soda |
2 teaspoons (5g) ground cinnamon |
1 teaspoon (2g) ground ginger |
1/2 teaspoon (1g) ground nutmeg |
1 teaspoon (6g) salt |
2 large (446g) granny smith apples |
2 1/2 cups (0g) Greek yogurt |
2/3 cup (226g) honey |
2/3 cup (163g) unsweetened applesauce |
4 large (200g) eggs |
2 teaspoons (8g) vanilla extract |
3 tablespoons (31g) flax seeds |
1 1/2 cups (140g) shredded coconut |
1 cup (214g) dried fruit |
1 cup (109g) pecans |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.4 | 1.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.5 | n/a | 0.3 | 0.2 | n/a | 0.4 | 5 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2.9 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
| Arginine (g) | 1.2 | 0.5 | 1.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.6 | n/a | 0.6 | 0.7 | n/a | 1.3 | 8 | 0 |
| Ash (g) | 2.8 | 0.6 | 8.4 | 5.1 | 0.2 | 0.1 | 0.0 | 6.0 | 0.8 | n/a | 0.5 | 0.4 | 2.1 | 0.0 | 1.1 | 2.0 | 3.9 | 1.6 | 36 | 1 |
| Aspartic acid (g) | 1.3 | 0.5 | 1.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 2.7 | n/a | 0.6 | 0.4 | n/a | 1.0 | 9 | 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 | n/a | n/a | n/a | n/a | 97.0 | 97 | 4 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 61.2 | 18.8 | 105.9 | 0.0 | 52.4 | 2.1 | 2.0 | 1.4 | 26.8 | n/a | 13.6 | 6.5 | 112.0 | 0.9 | 78.8 | 20.9 | 81.3 | 76.3 | 661 | 28 |
| Calories | 612.0 | 455.0 | 313.2 | 0.0 | 12.9 | 6.0 | 5.8 | 0.0 | 231.9 | n/a | 687.4 | 68.4 | 286.0 | 24.2 | 165.0 | 698.9 | 519.8 | 753.2 | 4,840 | 202 |
| Calories (kj) | 2,563.2 | 1,903.8 | 1,310.8 | 0.0 | 54.1 | 25.3 | 24.2 | 0.0 | 972.3 | n/a | 2,876.2 | 286.4 | 1,198.0 | 101.2 | 690.3 | 2,923.9 | 2,175.3 | 3,149.0 | 20,254 | 844 |
| 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 | n/a | n/a | n/a | n/a | 5.5 | 5 | 0 |
| Carbohydrates (g) | 129.5 | 95.4 | 93.5 | 0.0 | 4.2 | 1.3 | 0.5 | 0.0 | 61.6 | n/a | 186.3 | 18.3 | 1.4 | 1.1 | 8.9 | 66.5 | 137.0 | 15.1 | 821 | 34 |
| 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 | 744.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 744 | 31 |
| Copper (mg) | 0.7 | 0.2 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 0.4 | 0.8 | 1.3 | 6 | 0 |
| Cystine (g) | 0.5 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.1 | n/a | 0.2 | 2 | 0 |
| Dietary Fiber (g) | 19.3 | 3.4 | 62.1 | 0.0 | 2.8 | 0.3 | 0.2 | 0.0 | 10.7 | n/a | 0.5 | 1.8 | 0.0 | 0.0 | 8.4 | 6.3 | 16.7 | 10.5 | 143 | 6 |
| Folate (mcg) | 79.2 | 228.8 | 114.6 | 0.0 | 0.3 | 0.2 | 0.8 | 0.0 | 13.4 | n/a | 4.5 | 4.9 | 94.0 | 0.0 | 26.9 | 11.2 | 8.6 | 24.0 | 611 | 25 |
| Folate, DFE (mcg) | 79.2 | 363.8 | 114.6 | 0.0 | 0.3 | 0.2 | 0.8 | 0.0 | 13.4 | n/a | 4.5 | 4.9 | 94.0 | 0.0 | 26.9 | 11.2 | 8.6 | 24.0 | 746 | 31 |
| Folate, food (mcg) | 79.2 | 36.3 | 114.6 | 0.0 | 0.3 | 0.2 | 0.8 | 0.0 | 13.4 | n/a | 4.5 | 4.9 | 94.0 | 0.0 | 26.9 | 11.2 | 8.6 | 24.0 | 419 | 17 |
| Folic acid (mcg) | 0.0 | 192.5 | 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 | 0.0 | 0.0 | 193 | 8 |
| Fructose (g) | 0.1 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 26.3 | n/a | 92.6 | 9.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 129 | 5 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 7.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 7 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 10.8 | n/a | 80.8 | 3.7 | 0.7 | n/a | 0.1 | n/a | n/a | 0.0 | 96 | 4 |
| Glutamic acid (g) | 7.8 | 4.3 | 4.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 3.3 | n/a | 1.2 | 0.9 | n/a | 2.0 | 24 | 1 |
| Glycine (g) | 1.0 | 0.5 | 1.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | n/a | 0.4 | 0.2 | n/a | 0.5 | 5 | 0 |
| Histidine (g) | 0.6 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.1 | 0.1 | n/a | 0.3 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.5 | 5.8 | 15.3 | 0.0 | 0.4 | 0.4 | 0.0 | 0.0 | 0.5 | n/a | 0.9 | 0.4 | 3.5 | 0.0 | 1.8 | 2.7 | 5.8 | 2.8 | 47 | 2 |
| Isoleucine (g) | 0.8 | 0.4 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | n/a | 0.3 | 0.2 | n/a | 0.4 | 4 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.6 | 0.9 | 1.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 2.2 | n/a | 0.4 | 0.3 | n/a | 0.7 | 7 | 0 |
| Lysine (g) | 0.6 | 0.3 | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 1.8 | n/a | 0.3 | 0.2 | n/a | 0.3 | 4 | 0 |
| Magnesium (mg) | 246.6 | 27.5 | 886.0 | 0.0 | 3.1 | 3.9 | 2.0 | 0.1 | 22.3 | n/a | 4.5 | 4.9 | 24.0 | 1.0 | 121.1 | 69.8 | 83.4 | 131.9 | 1,632 | 68 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Manganese (mg) | 7.3 | 0.9 | 16.7 | 0.0 | 0.9 | 0.6 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.8 | 3.5 | 0.5 | 4.9 | 36 | 2 |
| Methionine (g) | 0.4 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 0.1 | n/a | 0.2 | 2 | 0 |
| Monounsaturated Fat (g) | 0.5 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 7.3 | 0.0 | 2.3 | 2.1 | 0.5 | 44.5 | 58 | 2 |
| Niacin (mg) | 8.9 | 7.4 | 19.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | 0.1 | 0.2 | 0.0 | 1.0 | 0.7 | 4.1 | 1.3 | 44 | 2 |
| Pantothenic acid (mg) | 1.1 | 0.5 | 3.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.2 | 0.1 | 3.1 | 0.0 | 0.3 | 1.0 | 0.9 | 0.9 | 12 | 0 |
| Phenylalanine (g) | 1.2 | 0.7 | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | n/a | 0.3 | 0.2 | n/a | 0.5 | 5 | 0 |
| Phosphorus (mg) | 642.6 | 135.0 | 1,468.9 | 0.0 | 3.3 | 3.0 | 2.3 | 0.0 | 49.1 | n/a | 9.0 | 8.1 | 396.0 | 0.5 | 198.4 | 149.3 | 164.7 | 301.9 | 3,532 | 147 |
| Phytosterols | n/a | n/a | n/a | n/a | 1.4 | 1.5 | 0.7 | 0.0 | 53.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 111.2 | 168 | 7 |
| Polyunsaturated Fat (g) | 2.1 | 0.5 | 3.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 3.8 | 0.0 | 8.9 | 0.5 | 0.2 | 23.6 | 43 | 2 |
| Potassium (mg) | 653.4 | 133.8 | 1,713.9 | 0.0 | 22.5 | 23.8 | 3.9 | 0.5 | 477.2 | n/a | 117.6 | 120.4 | 276.0 | 12.4 | 251.2 | 470.1 | 1,702.6 | 446.9 | 6,426 | 268 |
| Proline (g) | 3.7 | 1.5 | 1.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 1.0 | n/a | 0.2 | 0.2 | n/a | 0.4 | 9 | 0 |
| Protein (g) | 23.8 | 12.9 | 22.5 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 1.2 | n/a | 0.7 | 0.3 | 25.1 | 0.0 | 5.7 | 4.0 | 5.3 | 10.0 | 112 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 320.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 320 | 13 |
| Riboflavin (mg) | 0.3 | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 3 | 0 |
| Saturated Fat (g) | 0.8 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 6.3 | 0.0 | 1.1 | 43.9 | 0.1 | 6.7 | 60 | 3 |
| Selenium (mcg) | 111.2 | 42.4 | 112.5 | 0.0 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.5 | 61.4 | 0.0 | 7.8 | 23.3 | n/a | 4.1 | 366 | 15 |
| Serine (g) | 1.1 | 0.6 | 1.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | n/a | 0.3 | 0.2 | n/a | 0.5 | 6 | 0 |
| Sodium (mg) | 3.6 | 2.5 | 2.9 | 3,757.2 | 0.5 | 0.5 | 0.2 | 2,325.5 | 4.5 | n/a | 9.0 | 3.3 | 284.0 | 0.8 | 9.3 | 365.5 | 38.5 | 0.0 | 6,808 | 284 |
| Starch (g) | 104.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | 105 | 4 |
| 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 | n/a | n/a | n/a | n/a | 3.3 | 3 | 0 |
| Sucrose (g) | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 9.2 | n/a | 2.0 | 1.8 | 0.0 | n/a | 0.4 | n/a | n/a | 4.3 | 18 | 1 |
| Sugar (g) | 0.7 | 0.3 | 0.6 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 46.3 | n/a | 185.7 | 15.3 | 0.7 | 1.1 | 0.5 | 60.2 | n/a | 4.3 | 316 | 13 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 1.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.1 | 0.7 | 4 | 0 |
| Threonine (g) | 0.7 | 0.4 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | n/a | 0.2 | 0.1 | n/a | 0.3 | 4 | 0 |
| Tocopherol, alpha (mg) | 1.3 | 0.1 | 2.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.3 | 2.1 | 0.0 | 0.1 | 0.5 | n/a | 1.5 | 9 | 0 |
| Tocopherol, beta (mg) | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.5 | 1 | 0 |
| Tocopherol, gamma (mg) | 3.4 | 0.5 | n/a | n/a | 0.5 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1.0 | n/a | 6.2 | n/a | n/a | 26.6 | 38 | 2 |
| Total Fat (g) | 4.5 | 1.2 | 6.2 | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.8 | n/a | 0.0 | 0.2 | 19.0 | 0.0 | 13.0 | 49.5 | 1.0 | 78.4 | 174 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.4 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | n/a | 0.2 | 0.1 | n/a | 0.2 | 3 | 0 |
| Valine (g) | 1.0 | 0.5 | 1.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 1.7 | n/a | 0.3 | 0.2 | n/a | 0.4 | 5 | 0 |
| Vitamin A, IU (IU) | 16.2 | 0.0 | 13.1 | 0.0 | 15.4 | 0.5 | 1.1 | 0.0 | 240.8 | n/a | 0.0 | 47.2 | 1,080.0 | 0.0 | 0.0 | 0.0 | 5,223.2 | 61.0 | 6,699 | 279 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | 13.4 | n/a | 0.0 | 1.6 | 320.0 | 0.0 | 0.0 | 0.0 | 260.9 | 3.3 | 600 | 25 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.7 | 0.1 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.4 | 0.3 | 0.2 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 20.5 | n/a | 1.1 | 34.5 | 0.0 | 0.0 | 0.2 | 1.0 | 8.1 | 1.2 | 67 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 164.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 164 | 7 |
| Water (g) | 19.3 | 14.9 | 14.3 | 0.0 | 0.6 | 0.2 | 0.1 | 0.0 | 381.6 | n/a | 38.7 | 143.6 | 152.3 | 4.4 | 2.2 | 17.5 | 66.7 | 3.8 | 860 | 36 |
| Zinc (mg) | 4.7 | 0.9 | 10.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.5 | 0.0 | 2.6 | 0.0 | 1.3 | 2.5 | 1.1 | 4.9 | 29 | 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.