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.
|
1/4 cup (20g) old fashioned oats |
1/4 cup (32g) pumpkin seeds |
2/3 cup (80g) whole wheat flour |
1/3 cup (73g) light brown sugar |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) baking soda |
3 tablespoons (43g) butter |
1 2/3 cups (193g) pumpkin puree |
1/3 cup (73g) light brown sugar |
1 tablespoon (21g) honey |
1 1/2 teaspoons (3g) pumpkin pie spice |
1/3 cup (81g) milk |
2 tablespoons (16g) cornstarch |
1/3 cup (27g) old fashioned oats |
1/3 cup (40g) whole wheat flour |
2 tablespoons (25g) raw sugar |
1/4 teaspoon (1g) cinnamon |
2 tablespoons (31g) milk |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.5 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.2 | 1.7 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 3 | 0 |
| Ash (g) | 0.4 | 1.5 | 1.3 | 0.3 | 1.5 | 0.4 | 0.9 | 1.5 | 0.3 | 0.0 | 0.1 | 0.6 | 0.0 | 0.5 | 0.6 | 0.0 | 0.0 | 0.2 | 10 | 1 |
| Aspartic acid (g) | 0.2 | 1.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.3 | 0.3 | n/a | 0.0 | 0.1 | 3 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 10.5 | 14.8 | 27.2 | 60.8 | 0.4 | 0.0 | 10.2 | 40.6 | 60.8 | 1.3 | 17.4 | 96.7 | 0.3 | 14.0 | 13.6 | 0.3 | 6.5 | 36.3 | 412 | 34 |
| Calories | 76.7 | 180.3 | 272.1 | 278.4 | 0.0 | 0.0 | 305.4 | 50.3 | 278.4 | 63.8 | 8.7 | 52.0 | 61.0 | 102.2 | 135.9 | 97.5 | 1.6 | 19.5 | 1,984 | 165 |
| Calories (kj) | 321.2 | 754.3 | 1,139.8 | 1,164.8 | 0.0 | 0.0 | 1,277.6 | 210.8 | 1,164.8 | 267.1 | 36.5 | 217.8 | 255.0 | 427.8 | 569.0 | 407.7 | 6.8 | 81.7 | 8,303 | 692 |
| Campesterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 13.7 | 3.5 | 57.6 | 71.9 | 0.0 | 0.0 | 0.0 | 12.6 | 71.9 | 17.3 | 1.8 | 3.8 | 14.6 | 18.3 | 28.8 | 25.2 | 0.5 | 1.4 | 343 | 29 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 91.6 | 0.0 | 0.0 | 0.0 | 0.0 | 11.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | 107 | 9 |
| Copper (mg) | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 2.0 | 1.9 | 8.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 2.7 | 4.3 | 0.0 | 0.3 | 0.0 | 21 | 2 |
| Folate (mcg) | 6.5 | 18.7 | 35.2 | 0.7 | 0.0 | 0.0 | 1.3 | 30.9 | 0.7 | 0.4 | 1.3 | 4.1 | 0.0 | 8.6 | 17.6 | 0.0 | 0.0 | 1.5 | 128 | 11 |
| Folate, DFE (mcg) | 6.5 | 18.7 | 35.2 | 0.7 | 0.0 | 0.0 | 1.3 | 30.9 | 0.7 | 0.4 | 1.3 | 4.1 | 0.0 | 8.6 | 17.6 | 0.0 | 0.0 | 1.5 | 128 | 11 |
| Folate, food (mcg) | 6.5 | 18.7 | 35.2 | 0.7 | 0.0 | 0.0 | 1.3 | 30.9 | 0.7 | 0.4 | 1.3 | 4.1 | 0.0 | 8.6 | 17.6 | 0.0 | 0.0 | 1.5 | 128 | 11 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | 0.8 | 8.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | 1.0 | 7.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 1 |
| Glutamic acid (g) | 0.6 | 2.0 | 3.5 | n/a | 0.0 | n/a | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.8 | 1.7 | n/a | 0.0 | 0.2 | 10 | 1 |
| Glycine (g) | 0.1 | 0.6 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.1 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 0.9 | 2.8 | 2.9 | 0.5 | 0.0 | 0.0 | 0.0 | 1.5 | 0.5 | 0.1 | 0.5 | 0.0 | 0.1 | 1.1 | 1.4 | 0.0 | 0.1 | 0.0 | 13 | 1 |
| Isoleucine (g) | 0.1 | 0.4 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.2 | 0.8 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.3 | 0.4 | n/a | 0.0 | 0.1 | 3 | 0 |
| Lysine (g) | 0.1 | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 2 | 0 |
| Magnesium (mg) | 27.9 | 190.9 | 109.7 | 6.6 | 0.0 | 0.0 | 0.9 | 23.2 | 6.6 | 0.4 | 3.5 | 10.6 | 0.5 | 37.2 | 54.7 | 0.0 | 0.4 | 4.0 | 477 | 40 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.7 | 1.5 | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.0 | 1.6 | 0.0 | 0.1 | 0.0 | 9 | 1 |
| Methionine (g) | 0.0 | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 5.2 | 0.2 | 0.0 | 0.0 | 0.0 | 9.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.3 | 17 | 1 |
| Niacin (mg) | 0.2 | 1.6 | 4.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 2.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Pantothenic acid (mg) | 0.2 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Phenylalanine (g) | 0.1 | 0.6 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 83.0 | 397.6 | 285.7 | 2.9 | 0.0 | 0.0 | 10.2 | 85.1 | 2.9 | 0.8 | 3.0 | 75.6 | 2.1 | 110.6 | 142.7 | 0.0 | 0.4 | 28.4 | 1,231 | 103 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 23.2 | n/a | n/a | 1.8 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 25 | 2 |
| Polyunsaturated Fat (g) | 0.5 | 6.8 | 0.9 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Potassium (mg) | 73.3 | 260.9 | 290.5 | 97.4 | 0.1 | 0.0 | 10.2 | 657.5 | 97.4 | 10.9 | 16.9 | 122.7 | 0.5 | 97.6 | 145.1 | 0.5 | 2.8 | 46.1 | 1,931 | 161 |
| Proline (g) | 0.1 | 0.4 | 1.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.8 | n/a | 0.0 | 0.1 | 4 | 0 |
| Protein (g) | 2.7 | 9.7 | 10.6 | 0.1 | 0.0 | 0.0 | 0.4 | 1.9 | 0.1 | 0.1 | 0.1 | 2.7 | 0.0 | 3.5 | 5.3 | 0.0 | 0.0 | 1.0 | 38 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 285.8 | 0.0 | 0.0 | 0.0 | 0.0 | 25.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.5 | 320 | 27 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 2.8 | 0.3 | 0.0 | 0.0 | 0.0 | 21.9 | 0.1 | 0.0 | 0.0 | 0.2 | 1.9 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.7 | 29 | 2 |
| Selenium (mcg) | 5.9 | 3.0 | 49.5 | 0.9 | 0.0 | 0.0 | 0.4 | 0.6 | 0.9 | 0.2 | 0.2 | 1.6 | 0.4 | 7.8 | 24.7 | 0.2 | 0.0 | 0.6 | 97 | 8 |
| Serine (g) | 0.1 | 0.5 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.1 | 2 | 0 |
| Sodium (mg) | 1.2 | 2.3 | 1.6 | 20.5 | 581.4 | 314.6 | 304.2 | 1.9 | 20.5 | 0.8 | 1.3 | 39.8 | 1.4 | 1.6 | 0.8 | 0.3 | 0.1 | 14.9 | 1,309 | 109 |
| Starch (g) | 11.7 | 0.5 | 46.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15.6 | 23.1 | n/a | n/a | n/a | 97 | 8 |
| Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.2 | 0.4 | 0.3 | 69.3 | n/a | n/a | n/a | n/a | 69.3 | 0.2 | n/a | n/a | n/a | 0.3 | 0.1 | 25.1 | 0.0 | n/a | 165 | 14 |
| Sugar (g) | 0.2 | 0.5 | 0.3 | 71.1 | 0.0 | 0.0 | 0.0 | 2.6 | 71.1 | 17.2 | 0.2 | n/a | 0.0 | 0.3 | 0.2 | 25.1 | 0.0 | n/a | 189 | 16 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.1 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 1.0 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 5 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 11.3 | 1.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.1 | n/a | 14 | 1 |
| Total Fat (g) | 1.3 | 15.8 | 2.0 | 0.0 | 0.0 | 0.0 | 34.6 | 0.2 | 0.0 | 0.0 | 0.3 | 3.0 | 0.0 | 1.8 | 1.0 | 0.0 | 0.0 | 1.1 | 61 | 5 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.4 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 0.1 | 0.5 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 5.2 | 7.2 | 0.0 | 0.0 | 0.0 | 1,064.6 | 14,278.6 | 0.0 | 0.0 | 6.7 | 112.1 | 0.0 | 0.0 | 3.6 | 0.0 | 1.9 | 42.1 | 15,522 | 1,293 |
| Vitamin A, RAE (mcg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 291.4 | 713.5 | 0.0 | 0.0 | 0.3 | 26.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10.1 | 1,043 | 87 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.4 | 0.0 | 0.1 | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 20 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 26 | 2 |
| Water (g) | 2.2 | 1.7 | 8.6 | 1.0 | 0.0 | 0.0 | 6.8 | 177.1 | 1.0 | 3.6 | 0.2 | 71.2 | 1.3 | 2.9 | 4.3 | 0.0 | 0.1 | 26.7 | 309 | 26 |
| Zinc (mg) | 0.7 | 2.5 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 1.0 | 1.0 | 0.0 | 0.0 | 0.1 | 9 | 1 |
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