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 (87g) wheat bran |
2 1/4 cups (270g) whole wheat flour |
1 1/2 teaspoons (7g) baking soda |
1 1/2 teaspoons (7g) baking powder |
1/2 teaspoon (3g) salt |
2 (236g) bananas |
2 (66g) egg whites |
1 (50g) eggs |
3 tablespoons (46g) applesauce |
1 cup (246g) skim milk |
3/4 cup (254g) honey |
1 teaspoon (4g) vanilla |
1 cup (250g) frozen raspberries |
1/2 cup (59g) walnuts |
Total | 1 serving | |
| Alanine (g) | 0.7 | 1.3 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.4 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.4 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.9 | 1.7 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.4 | 0.0 | n/a | n/a | 1.3 | 5 | 0 |
| Ash (g) | 5.0 | 4.3 | 2.5 | 5.0 | 3.0 | 1.9 | 0.4 | 0.5 | 0.1 | 2.1 | 0.5 | 0.0 | 0.6 | 1.0 | 27 | 1 |
| Aspartic acid (g) | 1.0 | 1.9 | n/a | n/a | 0.0 | 0.3 | 0.8 | 0.7 | 0.0 | 0.7 | 0.1 | n/a | n/a | 1.1 | 7 | 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 | 37.4 | 37 | 1 |
| Caffeine (mg) | 0.0 | 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 | 0 | 0 |
| Calcium (mg) | 63.5 | 91.8 | 0.0 | 508.1 | 0.7 | 11.8 | 4.6 | 28.0 | 1.8 | 351.8 | 15.3 | 0.5 | 37.5 | 57.3 | 1,173 | 39 |
| Calories | 187.9 | 918.0 | 0.0 | 3.5 | 0.0 | 210.0 | 34.3 | 71.5 | 34.9 | 100.9 | 772.9 | 12.1 | 257.5 | 382.6 | 2,986 | 100 |
| Calories (kj) | 786.5 | 3,844.8 | 0.0 | 14.7 | 0.0 | 875.6 | 142.6 | 299.5 | 146.0 | 418.2 | 3,234.1 | 50.6 | 1,077.5 | 1,601.7 | 12,492 | 416 |
| 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 | 4.1 | 4 | 0 |
| Carbohydrates (g) | 56.1 | 194.3 | 0.0 | 1.7 | 0.0 | 53.9 | 0.5 | 0.4 | 9.1 | 13.7 | 209.5 | 0.5 | 65.4 | 8.0 | 613 | 20 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 191 | 6 |
| Copper (mg) | 0.9 | 1.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.9 | 4 | 0 |
| Cystine (g) | 0.3 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 37.2 | 28.9 | 0.0 | 0.0 | 0.0 | 6.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.5 | 0.0 | 11.0 | 3.9 | 88 | 3 |
| Folate (mcg) | 68.7 | 118.8 | 0.0 | 0.0 | 0.0 | 47.2 | 2.6 | 23.5 | 0.5 | 14.8 | 5.1 | 0.0 | 65.0 | 57.3 | 404 | 13 |
| Folate, DFE (mcg) | 68.7 | 118.8 | 0.0 | 0.0 | 0.0 | 47.2 | 2.6 | 23.5 | 0.5 | 14.8 | 5.1 | 0.0 | 65.0 | 57.3 | 404 | 13 |
| Folate, food (mcg) | 68.7 | 118.8 | 0.0 | 0.0 | 0.0 | 47.2 | 2.6 | 23.5 | 0.5 | 14.8 | 5.1 | 0.0 | 65.0 | 57.3 | 404 | 13 |
| 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 |
| Fructose | n/a | 0.1 | n/a | n/a | n/a | 11.4 | 0.0 | 0.0 | n/a | n/a | 104.1 | n/a | n/a | 0.1 | 116 | 4 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 7.9 | n/a | n/a | n/a | 8 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | n/a | 11.8 | 0.2 | 0.2 | n/a | n/a | 90.9 | n/a | n/a | 0.0 | 103 | 3 |
| Glutamic acid (g) | 2.5 | 11.7 | n/a | n/a | 0.0 | 0.4 | 1.0 | 0.8 | 0.0 | 2.0 | 0.0 | n/a | n/a | 1.6 | 20 | 1 |
| Glycine (g) | 0.8 | 1.5 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.5 | 4 | 0 |
| Histidine (g) | 0.4 | 1.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.2 | 2 | 0 |
| Iron (mg) | 9.2 | 9.7 | 0.0 | 0.8 | 0.0 | 0.6 | 0.1 | 0.9 | 0.2 | 0.1 | 1.1 | 0.0 | 1.6 | 1.7 | 26 | 1 |
| Isoleucine (g) | 0.4 | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.3 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.4 | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.8 | 2.4 | n/a | n/a | 0.0 | 0.2 | 0.7 | 0.5 | 0.0 | 1.0 | 0.0 | n/a | n/a | 0.7 | 6 | 0 |
| Lysine (g) | 0.5 | 1.0 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.5 | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.2 | 4 | 0 |
| Magnesium (mg) | 531.6 | 369.9 | 0.0 | 2.7 | 0.0 | 63.7 | 7.3 | 6.0 | 1.4 | 39.4 | 5.1 | 0.5 | 32.5 | 92.4 | 1,152 | 38 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.7 | n/a | n/a | 0.0 | 4 | 0 |
| Manganese (mg) | 10.0 | 11.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.6 | 2.0 | 26 | 1 |
| Methionine (g) | 0.2 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 5.2 | 9 | 0 |
| Niacin (mg) | 11.8 | 13.4 | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.3 | 0.0 | 0.6 | 0.7 | 29 | 1 |
| Pantothenic acid (mg) | 1.9 | 1.6 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.8 | 0.0 | 0.9 | 0.2 | 0.0 | 0.4 | 0.3 | 7 | 0 |
| Phenylalanine (g) | 0.5 | 1.8 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.4 | 4 | 0 |
| Phosphorus (mg) | 881.3 | 963.9 | 0.0 | 684.3 | 0.0 | 51.9 | 9.9 | 99.0 | 3.2 | 275.5 | 10.2 | 0.3 | 42.5 | 202.4 | 3,224 | 107 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | 37.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 42.1 | 80 | 3 |
| Polyunsaturated Fat (g) | 1.9 | 3.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 27.6 | 34 | 1 |
| Potassium (mg) | 1,028.3 | 980.1 | 0.0 | 0.3 | 0.2 | 844.9 | 107.6 | 69.0 | 28.0 | 447.7 | 132.2 | 6.2 | 285.0 | 258.0 | 4,188 | 140 |
| Proline (g) | 0.8 | 5.6 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.9 | 0.2 | n/a | n/a | 0.4 | 9 | 0 |
| Protein (g) | 13.5 | 35.7 | 0.0 | 0.0 | 0.0 | 2.6 | 7.2 | 6.3 | 0.1 | 9.7 | 0.8 | 0.0 | 1.8 | 8.9 | 86 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 150.1 | 0.0 | 0.0 | 0.0 | 0.0 | 230 | 8 |
| Riboflavin (mg) | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 3.6 | 8 | 0 |
| Selenium (mcg) | 67.5 | 166.9 | 0.0 | 0.0 | 0.0 | 2.4 | 13.2 | 15.4 | 0.1 | 5.9 | 2.0 | 0.0 | 0.8 | 2.9 | 277 | 9 |
| Serine (g) | 0.6 | 1.7 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.5 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.5 | 4 | 0 |
| Sodium (mg) | 1.7 | 5.4 | 1,887.8 | 544.6 | 1,162.7 | 2.4 | 109.6 | 71.0 | 12.9 | 145.1 | 10.2 | 0.4 | 2.5 | 1.2 | 3,957 | 132 |
| Starch | n/a | 156.0 | n/a | n/a | n/a | 12.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 169 | 6 |
| 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 | 0.6 | 1 | 0 |
| Sucrose | n/a | 1.0 | n/a | n/a | n/a | 5.6 | 0.0 | 0.0 | n/a | n/a | 2.3 | n/a | n/a | 1.4 | 10 | 0 |
| Sugar (g) | 0.4 | 1.1 | 0.0 | 0.0 | 0.0 | 28.9 | 0.5 | 0.2 | n/a | n/a | 208.8 | 0.5 | 54.4 | 1.5 | 296 | 10 |
| Theobromine (mg) | 0.0 | 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 | 0 | 0 |
| Thiamin (mg) | 0.5 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
| Threonine (g) | 0.4 | 1.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.3 | 3 | 0 |
| Tocopherol, alpha (mg) | 1.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 1.8 | 0.4 | 6 | 0 |
| Tocopherol, beta | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | 1 | 0 |
| Tocopherol, gamma | n/a | 5.2 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 12.2 | 18 | 1 |
| Total Fat (g) | 3.7 | 6.8 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 4.8 | 0.1 | 0.6 | 0.0 | 0.0 | 0.4 | 38.1 | 55 | 2 |
| Trans-monoenoic Fat | n/a | 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 |
| TransFatty acids | n/a | 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 |
| Tryptophan (g) | 0.2 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.2 | 2 | 0 |
| Valine (g) | 0.6 | 1.5 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.4 | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.4 | 4 | 0 |
| Vitamin A, IU (IU) | 7.8 | 24.3 | 0.0 | 0.0 | 0.0 | 151.0 | 0.0 | 270.0 | 5.0 | 499.4 | 0.0 | 0.0 | 150.0 | 11.7 | 1,119 | 37 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.1 | 0.0 | 80.0 | 0.5 | 150.1 | 0.0 | 0.0 | 7.5 | 0.6 | 246 | 8 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 1.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20.5 | 0.0 | 0.0 | 0.8 | 2.7 | 1.3 | 0.0 | 41.3 | 0.8 | 67 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 98.4 | 0.0 | 0.0 | 0.0 | 0.0 | 139 | 5 |
| Water (g) | 8.6 | 29.0 | 0.0 | 0.3 | 0.0 | 176.8 | 57.8 | 38.1 | 36.5 | 219.8 | 43.5 | 2.2 | 181.9 | 2.4 | 797 | 27 |
| Zinc (mg) | 6.3 | 7.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | 0.0 | 1.1 | 0.6 | 0.0 | 0.5 | 1.8 | 18 | 1 |
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