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 1/4 cups (150g) whole wheat flour |
1/4 cup (20g) quick oats |
1/2 cup (100g) sugar |
3 tablespoons (21g) ground flax seeds |
1 teaspoon (5g) baking soda |
1 teaspoon (3g) ground cinnamon |
1/2 teaspoon (3g) salt |
1 cup (150g) bananas |
1/3 cup (81g) unsweetened applesauce |
1/2 teaspoon (2g) vanilla extract |
1/2 cup (59g) walnuts |
3 tablespoons (32g) mini chocolate chips |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.0 | 0.2 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.3 | 0.1 | 3 | 0 |
| Ash (g) | 2.4 | 0.4 | 0.0 | 0.8 | 1.7 | 0.1 | 3.0 | 1.2 | 0.2 | 0.0 | 1.0 | 0.4 | 11 | 1 |
| Aspartic acid (g) | 1.1 | 0.2 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1.1 | 0.1 | 3 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37.4 | n/a | 37 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 20.1 | 20 | 2 |
| Calcium (mg) | 51.0 | 10.5 | 1.0 | 53.6 | 0.0 | 26.2 | 0.7 | 7.5 | 3.3 | 0.2 | 57.3 | 10.4 | 222 | 18 |
| Calories | 510.0 | 76.7 | 387.0 | 112.1 | 0.0 | 6.5 | 0.0 | 133.5 | 34.1 | 6.0 | 382.6 | 155.7 | 1,804 | 150 |
| Calories (kj) | 2,136.0 | 321.2 | 1,618.0 | 469.1 | 0.0 | 27.0 | 0.0 | 556.5 | 143.0 | 25.3 | 1,601.7 | 651.3 | 7,549 | 629 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | 4 | 0 |
| Carbohydrates (g) | 108.0 | 13.7 | 100.0 | 6.1 | 0.0 | 2.1 | 0.0 | 34.3 | 9.2 | 0.3 | 8.0 | 20.7 | 302 | 25 |
| 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 | 0 | 0 |
| Copper (mg) | 0.6 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.2 | 2 | 0 |
| Cystine (g) | 0.4 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 16.1 | 2.0 | 0.0 | 5.7 | 0.0 | 1.4 | 0.0 | 3.9 | 0.9 | 0.0 | 3.9 | 1.9 | 36 | 3 |
| Folate (mcg) | 66.0 | 6.5 | 0.0 | 18.3 | 0.0 | 0.2 | 0.0 | 30.0 | 2.4 | 0.0 | 57.3 | 4.2 | 185 | 15 |
| Folate, DFE (mcg) | 66.0 | 6.5 | 0.0 | 18.3 | 0.0 | 0.2 | 0.0 | 30.0 | 2.4 | 0.0 | 57.3 | 4.2 | 185 | 15 |
| Folate, food (mcg) | 66.0 | 6.5 | 0.0 | 18.3 | 0.0 | 0.2 | 0.0 | 30.0 | 2.4 | 0.0 | 57.3 | 4.2 | 185 | 15 |
| 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 |
| Fructose (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7.3 | 4.8 | n/a | 0.1 | n/a | 12 | 1 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 7.5 | 1.9 | n/a | 0.0 | n/a | 9 | 1 |
| Glutamic acid (g) | 6.5 | 0.6 | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1.6 | 0.2 | 10 | 1 |
| Glycine (g) | 0.9 | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.1 | 2 | 0 |
| Histidine (g) | 0.5 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.4 | 0.9 | 0.1 | 1.2 | 0.0 | 0.2 | 0.0 | 0.4 | 0.2 | 0.0 | 1.7 | 1.0 | 11 | 1 |
| Isoleucine (g) | 0.7 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 1 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.3 | 0.2 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.1 | 3 | 0 |
| Lysine (g) | 0.5 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 1 | 0 |
| Magnesium (mg) | 205.5 | 27.9 | 0.0 | 82.3 | 0.0 | 1.6 | 0.0 | 40.5 | 2.4 | 0.3 | 92.4 | 37.3 | 490 | 41 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 6.1 | 0.7 | 0.0 | 0.5 | 0.0 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 2.0 | 0.3 | 11 | 1 |
| Methionine (g) | 0.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.4 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.2 | 3.2 | 11 | 1 |
| Niacin (mg) | 7.4 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.7 | 0.1 | 10 | 1 |
| Pantothenic acid (mg) | 0.9 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Phenylalanine (g) | 1.0 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | 2 | 0 |
| Phosphorus (mg) | 535.5 | 83.0 | 0.0 | 134.8 | 0.0 | 1.7 | 0.0 | 33.0 | 4.1 | 0.1 | 202.4 | 42.8 | 1,037 | 86 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | 24.0 | n/a | n/a | 42.1 | n/a | 67 | 6 |
| Polyunsaturated Fat (g) | 1.8 | 0.5 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 27.6 | 0.3 | 36 | 3 |
| Potassium (mg) | 544.5 | 73.3 | 2.0 | 170.7 | 0.0 | 11.3 | 0.2 | 537.0 | 60.1 | 3.1 | 258.0 | 118.4 | 1,779 | 148 |
| Proline (g) | 3.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 4 | 0 |
| Protein (g) | 19.8 | 2.7 | 0.0 | 3.8 | 0.0 | 0.1 | 0.0 | 1.6 | 0.1 | 0.0 | 8.9 | 1.4 | 38 | 3 |
| 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 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.6 | 0.2 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 3.6 | 5.8 | 11 | 1 |
| Selenium (mcg) | 92.7 | 5.9 | 0.6 | 5.3 | 0.0 | 0.1 | 0.0 | 1.5 | 0.2 | 0.0 | 2.9 | 1.4 | 111 | 9 |
| Serine (g) | 0.9 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.1 | 2 | 0 |
| Sodium (mg) | 3.0 | 1.2 | 1.0 | 6.3 | 1,258.6 | 0.3 | 1,162.7 | 1.5 | 1.6 | 0.2 | 1.2 | 3.6 | 2,441 | 203 |
| Starch (g) | 86.7 | 11.7 | n/a | n/a | n/a | n/a | n/a | 8.1 | 0.0 | n/a | 0.0 | n/a | 106 | 9 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 1 | 0 |
| Sucrose (g) | 0.5 | 0.2 | 99.8 | 0.2 | n/a | 0.0 | n/a | 3.6 | 0.9 | n/a | 1.4 | n/a | 107 | 9 |
| Sugar (g) | 0.6 | 0.2 | 99.8 | 0.3 | 0.0 | 0.1 | 0.0 | 18.3 | 7.6 | 0.3 | 1.5 | 17.7 | 146 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 157.6 | 158 | 13 |
| Thiamin (mg) | 0.8 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Threonine (g) | 0.6 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 1 | 0 |
| Tocopherol, alpha (mg) | 1.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.4 | 0.1 | 2 | 0 |
| Tocopherol, beta (mg) | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.1 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 2.9 | 0.0 | n/a | 4.2 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 12.2 | n/a | 20 | 2 |
| Total Fat (g) | 3.8 | 1.3 | 0.0 | 8.9 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 38.1 | 9.7 | 62 | 5 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.4 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 1 | 0 |
| Valine (g) | 0.8 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 13.5 | 0.0 | 0.0 | 0.0 | 0.0 | 7.7 | 0.0 | 96.0 | 23.6 | 0.0 | 11.7 | 0.0 | 152 | 13 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 4.5 | 0.8 | 0.0 | 0.6 | 0.0 | 6 | 1 |
| 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 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 13.1 | 17.2 | 0.0 | 0.8 | 0.0 | 31 | 3 |
| 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 | 0 | 0 |
| Water (g) | 16.1 | 2.2 | 0.0 | 1.5 | 0.0 | 0.3 | 0.0 | 112.4 | 71.7 | 1.1 | 2.4 | 0.2 | 208 | 17 |
| Zinc (mg) | 3.9 | 0.7 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1.8 | 0.5 | 8 | 1 |
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