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 1/2 cups (180g) whole wheat flour |
2 teaspoons (9g) baking powder |
1/4 teaspoon (1g) baking soda |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) ground cinnamon |
1/4 teaspoon (1g) ground nutmeg |
2/3 cup (147g) brown sugar |
2/3 cup (51g) rolled oats |
1 (182g) apples |
1 (230g) pears |
1/4 cup (35g) sunflower seeds |
1/4 cup (36g) raisins |
2 (100g) eggs |
1/4 cup (61g) milk |
1/4 cup (55g) vegetable oil |
Total | 1 serving | |
| Alanine (g) | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 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 | 0 | 0 |
| Arginine (g) | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.8 | 0.1 | 0.8 | 0.1 | 0.0 | 4 | 0 |
| Ash (g) | 2.8 | 6.6 | 0.4 | 3.0 | 0.1 | 0.0 | 0.7 | 0.9 | 0.3 | 0.8 | 1.1 | 0.7 | 1.1 | 0.4 | 0.0 | 19 | 2 |
| Aspartic acid (g) | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.2 | 0.9 | 0.0 | 1.3 | 0.2 | 0.0 | 5 | 0 |
| 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 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 61.2 | 677.5 | 0.0 | 0.7 | 26.2 | 1.0 | 122.3 | 26.5 | 10.9 | 20.7 | 27.3 | 18.1 | 56.0 | 72.6 | 0.0 | 1,121 | 93 |
| Calories | 612.0 | 4.7 | 0.0 | 0.0 | 6.5 | 2.9 | 560.1 | 193.4 | 94.6 | 133.4 | 204.4 | 108.4 | 143.0 | 39.0 | 481.8 | 2,584 | 215 |
| Calories (kj) | 2,563.2 | 19.6 | 0.0 | 0.0 | 27.0 | 12.1 | 2,343.7 | 809.3 | 396.8 | 556.6 | 855.8 | 453.9 | 599.0 | 163.5 | 2,016.0 | 10,816 | 901 |
| Carbohydrates (g) | 129.5 | 2.2 | 0.0 | 0.0 | 2.1 | 0.3 | 144.6 | 34.5 | 25.1 | 35.6 | 7.0 | 28.7 | 0.7 | 2.8 | 0.0 | 413 | 34 |
| Cholesterol (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 | 372.0 | 8.5 | 0.0 | 381 | 32 |
| Copper (mg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.2 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 19.3 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 5.2 | 4.4 | 7.1 | 3.0 | 1.3 | 0.0 | 0.0 | 0.0 | 42 | 3 |
| Folate (mcg) | 79.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.5 | 16.3 | 5.5 | 16.1 | 79.5 | 1.8 | 47.0 | 3.1 | 0.0 | 250 | 21 |
| Folate, DFE (mcg) | 79.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.5 | 16.3 | 5.5 | 16.1 | 79.5 | 1.8 | 47.0 | 3.1 | 0.0 | 250 | 21 |
| Folate, food (mcg) | 79.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.5 | 16.3 | 5.5 | 16.1 | 79.5 | 1.8 | 47.0 | 3.1 | 0.0 | 250 | 21 |
| Folic acid (mcg) | 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 | 0 | 0 |
| Fructose (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 1.6 | 0.0 | 10.7 | 14.3 | n/a | 10.8 | 0.0 | n/a | n/a | 38 | 3 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 2.0 | 0.0 | 4.4 | 6.3 | n/a | 10.1 | 0.4 | n/a | n/a | 23 | 2 |
| Glutamic acid (g) | 7.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.0 | 0.1 | 2.0 | 0.1 | 1.7 | 0.4 | 0.0 | 13 | 1 |
| Glycine (g) | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.1 | 0.0 | 1 | 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 | 0 | 0 |
| Iron (mg) | 6.5 | 1.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.0 | 2.2 | 0.2 | 0.4 | 1.8 | 0.7 | 1.8 | 0.0 | 0.0 | 16 | 1 |
| Isoleucine (g) | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.6 | 0.0 | 1.1 | 0.2 | 0.0 | 4 | 0 |
| Lysine (g) | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 0.9 | 0.2 | 0.0 | 2 | 0 |
| Magnesium (mg) | 246.6 | 3.6 | 0.0 | 0.0 | 1.6 | 1.0 | 13.3 | 70.4 | 9.1 | 16.1 | 113.8 | 11.6 | 12.0 | 7.9 | 0.0 | 507 | 42 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 7.3 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 1.9 | 0.1 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 11 | 1 |
| Methionine (g) | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.1 | 6.5 | 0.0 | 3.7 | 0.6 | 15.0 | 27 | 2 |
| Niacin (mg) | 8.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.2 | 0.4 | 2.9 | 0.3 | 0.1 | 0.1 | 0.0 | 14 | 1 |
| Pantothenic acid (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.1 | 0.1 | 0.4 | 0.0 | 1.5 | 0.2 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 642.6 | 912.5 | 0.0 | 0.0 | 1.7 | 1.2 | 5.9 | 209.2 | 20.0 | 25.3 | 231.0 | 36.6 | 198.0 | 56.7 | 0.0 | 2,341 | 195 |
| Phytosterols | n/a | n/a | n/a | 0.0 | 0.7 | 0.3 | n/a | n/a | 21.8 | 18.4 | 186.9 | n/a | n/a | 0.0 | 527.6 | 756 | 63 |
| Polyunsaturated Fat (g) | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.1 | 8.1 | 0.0 | 1.9 | 0.1 | 29.8 | 43 | 4 |
| Potassium (mg) | 653.4 | 0.5 | 0.0 | 0.2 | 11.3 | 1.9 | 196.0 | 184.7 | 194.7 | 273.7 | 225.8 | 271.5 | 138.0 | 92.1 | 0.0 | 2,244 | 187 |
| Proline (g) | 3.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.5 | 0.2 | 0.0 | 5 | 0 |
| Protein (g) | 23.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 6.7 | 0.5 | 0.9 | 7.3 | 1.1 | 12.6 | 2.0 | 0.0 | 55 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 18.9 | 0.0 | 179 | 15 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 1.6 | 0.0 | 3.1 | 1.4 | 7.1 | 15 | 1 |
| Selenium (mcg) | 111.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.8 | 14.7 | 0.0 | 0.2 | 18.6 | 0.2 | 30.7 | 1.2 | 0.0 | 179 | 15 |
| Serine (g) | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | 1.0 | 0.1 | 0.0 | 3 | 0 |
| Sodium (mg) | 3.6 | 726.2 | 314.6 | 1,162.7 | 0.3 | 0.1 | 41.3 | 3.1 | 1.8 | 2.3 | 3.2 | 4.0 | 142.0 | 29.9 | 0.0 | 2,435 | 203 |
| Starch (g) | 104.0 | n/a | n/a | n/a | n/a | n/a | n/a | 29.6 | 0.1 | n/a | n/a | 1.0 | n/a | n/a | n/a | 135 | 11 |
| Sucrose (g) | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 139.4 | 0.5 | 3.8 | 1.8 | 0.9 | 0.2 | 0.0 | n/a | n/a | 147 | 12 |
| Sugar (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 143.0 | 0.5 | 18.9 | 22.5 | 0.9 | 21.5 | 0.4 | n/a | 0.0 | 209 | 17 |
| 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 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.6 | 0.1 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 12.3 | 0.0 | 1.1 | n/a | 7.8 | 23 | 2 |
| Tocopherol, beta (mg) | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.4 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | n/a | n/a | 4 | 0 |
| Total Fat (g) | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.3 | 0.3 | 0.3 | 18.0 | 0.2 | 9.5 | 2.2 | 54.5 | 93 | 8 |
| 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 | 0.0 | n/a | 0.0 | 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 | 0.0 | n/a | 0.2 | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.1 | 0.0 | 2 | 0 |
| Valine (g) | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.9 | 0.1 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 16.2 | 0.0 | 0.0 | 0.0 | 7.7 | 0.6 | 0.0 | 0.0 | 98.3 | 52.9 | 17.5 | 0.0 | 540.0 | 84.2 | 0.0 | 817 | 68 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 5.5 | 2.3 | 1.1 | 0.0 | 160.0 | 20.1 | 0.0 | 189 | 16 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 8.4 | 9.7 | 0.5 | 0.8 | 0.0 | 0.9 | 0.0 | 20 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | n/a | 0.0 | 82 | 7 |
| Water (g) | 19.3 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 2.0 | 5.5 | 155.7 | 192.5 | 1.7 | 5.6 | 76.2 | 53.5 | 0.0 | 513 | 43 |
| Zinc (mg) | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.2 | 1.8 | 0.1 | 1.3 | 0.2 | 0.0 | 10 | 1 |
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