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 (90g) bread |
3/4 cup (88g) walnuts |
1/2 cup (78g) oats |
1/2 cup (80g) diced onions |
1/2 teaspoon (2g) garlic powder |
1 teaspoon (2g) onion powder |
1/2 teaspoon (3g) salt |
1 teaspoon (0g) italian seasoning |
2 teaspoons (0g) vegan chicken seasoning |
16 ounces (454g) extra firm tofu |
1/2 cup (119g) water |
2 tablespoons (36g) soy sauce |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.8 | n/a | 0.2 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.3 | 2.0 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3.2 | n/a | 0.1 | 7 | 1 |
Ash (g) | 1.8 | 1.6 | 1.3 | 0.3 | 0.1 | 0.1 | 3.0 | n/a | n/a | 4.6 | 0.1 | 6.4 | 19 | 4 |
Aspartic acid (g) | 0.3 | 1.6 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4.8 | n/a | 0.3 | 8 | 2 |
Beta-sitosterol | n/a | 56.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 56 | 11 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 135.9 | 86.0 | 42.1 | 18.4 | 1.2 | 9.2 | 0.7 | n/a | n/a | 911.8 | 3.6 | 7.2 | 1,216 | 243 |
Calories | 239.4 | 573.9 | 303.4 | 32.0 | 5.1 | 8.2 | 0.0 | n/a | n/a | 317.5 | 0.0 | 21.6 | 1,501 | 300 |
Calories (kj) | 1,001.7 | 2,402.6 | 1,269.8 | 132.8 | 21.5 | 34.3 | 0.0 | n/a | n/a | 1,333.7 | 0.0 | 90.4 | 6,287 | 1,257 |
Campesterol | n/a | 6.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
Carbohydrates (g) | 45.5 | 12.0 | 51.7 | 7.5 | 1.1 | 1.9 | 0.0 | n/a | n/a | 7.7 | 0.0 | 2.0 | 129 | 26 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.2 | 1.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.0 | 0.0 | 3 | 1 |
Cystine (g) | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 2.2 | 5.9 | 8.3 | 1.4 | 0.1 | 0.4 | 0.0 | n/a | n/a | 4.1 | 0.0 | 0.3 | 23 | 5 |
Folate (mcg) | 99.9 | 86.0 | 43.7 | 15.2 | 0.7 | 1.5 | 0.0 | n/a | n/a | 86.2 | 0.0 | 6.5 | 340 | 68 |
Folate, DFE (mcg) | 153.9 | 86.0 | 43.7 | 15.2 | 0.7 | 1.5 | 0.0 | n/a | n/a | 86.2 | 0.0 | 6.5 | 394 | 79 |
Folate, food (mcg) | 22.5 | 86.0 | 43.7 | 15.2 | 0.7 | 1.5 | 0.0 | n/a | n/a | 86.2 | 0.0 | 6.5 | 262 | 52 |
Folic acid (mcg) | 77.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 77 | 15 |
Fructose (g) | 1.6 | 0.1 | n/a | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 1.2 | 0.1 | n/a | 1.6 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Glutamic acid (g) | 2.2 | 2.5 | 2.9 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 7.8 | n/a | 0.9 | 17 | 3 |
Glycine (g) | 0.2 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.7 | n/a | 0.2 | 4 | 1 |
Histidine (g) | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | 0.1 | 2 | 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 | 0 | 0 |
Iron (mg) | 3.4 | 2.6 | 3.7 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 7.3 | 0.0 | 0.9 | 18 | 4 |
Isoleucine (g) | 0.3 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.0 | n/a | 0.2 | 4 | 1 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.5 | 1.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.3 | n/a | 0.3 | 6 | 1 |
Lysine (g) | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.1 | n/a | 0.3 | 4 | 1 |
Magnesium (mg) | 20.7 | 138.6 | 138.1 | 8.0 | 1.2 | 2.7 | 0.0 | n/a | n/a | 167.8 | 1.2 | 14.4 | 493 | 99 |
Maltose (g) | 1.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Manganese (mg) | 0.4 | 3.0 | 3.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.8 | 0.0 | 0.2 | 10 | 2 |
Methionine (g) | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 0.6 | 7.8 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5.6 | 0.0 | 0.0 | 16 | 3 |
Niacin (mg) | 3.9 | 1.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 1.4 | 8 | 2 |
Pantothenic acid (mg) | 0.2 | 0.5 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.1 | 2 | 0 |
Phenylalanine (g) | 0.3 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.0 | n/a | 0.2 | 4 | 1 |
Phosphorus (mg) | 89.1 | 303.6 | 407.9 | 23.2 | 6.4 | 7.7 | 0.0 | n/a | n/a | 548.9 | 0.0 | 46.8 | 1,434 | 287 |
Phytosterols (mg) | 0.0 | 63.2 | n/a | 12.0 | 0.1 | 2.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 77 | 15 |
Polyunsaturated Fat (g) | 1.2 | 41.4 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 8.1 | 0.0 | 0.0 | 53 | 11 |
Potassium (mg) | 90.0 | 387.0 | 334.6 | 116.8 | 18.5 | 23.6 | 0.2 | n/a | n/a | 671.4 | 1.2 | 76.3 | 1,720 | 344 |
Proline (g) | 0.7 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.6 | n/a | 0.3 | 5 | 1 |
Protein (g) | 6.9 | 13.4 | 13.2 | 0.9 | 0.3 | 0.2 | 0.0 | n/a | n/a | 37.2 | 0.0 | 3.8 | 76 | 15 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | 1 | 0 |
Saturated Fat (g) | 0.6 | 5.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.9 | 0.0 | 0.0 | 11 | 2 |
Selenium (mcg) | 15.6 | 4.3 | n/a | 0.4 | 0.4 | 0.3 | 0.0 | n/a | n/a | 44.9 | 0.0 | 0.3 | 66 | 13 |
Serine (g) | 0.3 | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.4 | n/a | 0.2 | 4 | 1 |
Sodium (mg) | 459.9 | 1.8 | 1.6 | 3.2 | 0.9 | 1.8 | 1,162.7 | n/a | n/a | 54.4 | 3.6 | 2,011.0 | 3,701 | 740 |
Starch (g) | 36.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37 | 7 |
Stigmasterol | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose (g) | 0.0 | 2.1 | n/a | 0.8 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Sugar (g) | 3.9 | 2.3 | n/a | 3.4 | 0.0 | 0.2 | 0.0 | n/a | n/a | 2.7 | 0.0 | 0.6 | 13 | 3 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.4 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.2 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.9 | n/a | 0.1 | 3 | 1 |
Tocopherol, alpha (mg) | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tocopherol, beta | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 1.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Tocopherol, gamma | n/a | 18.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 4 |
Total Fat (g) | 3.0 | 57.2 | 5.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 18.9 | 0.0 | 0.0 | 85 | 17 |
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 |
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 |
Tryptophan (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.7 | n/a | 0.1 | 3 | 1 |
Valine (g) | 0.3 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.1 | n/a | 0.2 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 17.6 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 19 | 4 |
Vitamin A, RAE (mcg) | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | 1 | 0 |
Vitamin C (mg) | 0.0 | 1.1 | 0.0 | 5.9 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 9 | 2 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 32.8 | 3.6 | 6.4 | 71.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 385.4 | 118.4 | 23.8 | 642 | 128 |
Zinc (mg) | 0.7 | 2.7 | 3.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.8 | 0.0 | 0.2 | 11 | 2 |
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