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.
1/2 ounce (14g) active dry yeast |
2 1/4 cups (533g) warm water |
2 teaspoons (14g) honey |
3 tablespoons (60g) pure maple syrup |
4 tablespoons (57g) unsalted butter |
3 cups (360g) whole wheat pastry flour |
1 cup (125g) flour |
2 cups (250g) all-purpose flour |
4 teaspoons (24g) coarse salt |
1 cup (43g) fresh basil |
1/3 cup (67g) millet |
1/2 cup (41g) rolled oats |
1/4 cup (42g) flax seeds |
1 tablespoon (0g) chia seeds |
1/4 cup (35g) sunflower seeds |
1/4 cup (36g) sesame seeds |
1 (33g) egg whites |
Total | 1 serving | |
Alanine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.8 | 0.4 | 0.8 | 0.0 | 0.1 | 0.7 | 0.2 | 0.4 | n/a | 0.4 | 0.3 | 0.2 | 6 | 0 |
Alcohol (g) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 2.3 | 0.5 | 1.0 | 0.0 | 0.1 | 0.3 | 0.3 | 0.8 | n/a | 0.8 | 0.9 | 0.2 | 8 | 0 |
Ash (g) | 0.8 | 0.5 | 0.0 | 0.3 | 0.0 | 5.7 | 0.6 | 1.2 | 24.0 | 0.6 | 2.2 | 0.7 | 1.6 | n/a | 1.1 | 1.6 | 0.2 | 41 | 0 |
Aspartic acid (g) | 0.6 | n/a | 0.0 | n/a | 0.0 | 2.6 | 0.5 | 1.1 | 0.0 | 0.1 | 0.5 | 0.5 | 0.9 | n/a | 0.9 | 0.6 | 0.4 | 9 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | 2.3 | n/a | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 4.3 | 16.0 | 0.8 | 61.2 | 13.6 | 122.4 | 18.8 | 37.5 | 5.8 | 76.5 | 5.3 | 21.1 | 107.1 | n/a | 27.3 | 351.0 | 2.3 | 871 | 0 |
Calories | 46.1 | 0.0 | 42.1 | 156.0 | 407.3 | 1,224.0 | 455.0 | 910.0 | 0.0 | 9.9 | 251.7 | 153.5 | 224.3 | n/a | 204.4 | 206.3 | 17.2 | 4,308 | 0 |
Calories (kj) | 192.9 | 0.0 | 176.3 | 652.8 | 1,703.4 | 5,126.4 | 1,903.8 | 3,807.5 | 0.0 | 40.7 | 1,053.6 | 642.3 | 938.3 | n/a | 855.8 | 862.9 | 71.3 | 18,028 | 0 |
Campesterol | 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 | n/a | 0 | 0 |
Carbohydrates (g) | 5.8 | 0.0 | 11.4 | 40.2 | 0.0 | 259.1 | 95.4 | 190.8 | 0.0 | 1.1 | 48.5 | 27.4 | 12.1 | n/a | 7.0 | 8.4 | 0.2 | 708 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 122.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 122 | 0 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.2 | 0.4 | 0.0 | 0.2 | 0.5 | 0.2 | 0.5 | n/a | 0.6 | 1.5 | 0.0 | 6 | 0 |
Cystine (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.2 | 0.1 | 0.1 | 3 | 0 |
Dietary Fiber (g) | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 38.5 | 3.4 | 6.8 | 0.0 | 0.7 | 5.7 | 4.1 | 11.5 | n/a | 3.0 | 4.2 | 0.0 | 82 | 0 |
Folate (mcg) | 331.7 | 0.0 | 0.3 | 0.0 | 1.7 | 158.4 | 228.8 | 65.0 | 0.0 | 29.4 | 56.6 | 13.0 | 36.5 | n/a | 79.5 | 34.9 | 1.3 | 1,037 | 0 |
Folate, DFE (mcg) | 331.7 | 0.0 | 0.3 | 0.0 | 1.7 | 158.4 | 363.8 | 65.0 | 0.0 | 29.4 | 56.6 | 13.0 | 36.5 | n/a | 79.5 | 34.9 | 1.3 | 1,172 | 0 |
Folate, food (mcg) | 331.7 | 0.0 | 0.3 | 0.0 | 1.7 | 158.4 | 36.3 | 65.0 | 0.0 | 29.4 | 56.6 | 13.0 | 36.5 | n/a | 79.5 | 34.9 | 1.3 | 845 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 192.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 193 | 0 |
Fructose | n/a | n/a | 5.7 | 0.3 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 6 | 0 |
Galactose | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Glucose (dextrose) | n/a | n/a | 5.0 | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 6 | 0 |
Glutamic acid (g) | 0.9 | n/a | 0.0 | n/a | 0.1 | 15.6 | 4.3 | 8.7 | 0.0 | 0.1 | 1.6 | 1.1 | 1.7 | n/a | 2.0 | 1.4 | 0.5 | 38 | 0 |
Glycine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 2.0 | 0.5 | 0.9 | 0.0 | 0.1 | 0.2 | 0.3 | 0.5 | n/a | 0.5 | 0.4 | 0.1 | 6 | 0 |
Histidine (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.3 | 0.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.2 | 0.2 | 0.1 | 3 | 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 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 13.0 | 5.8 | 2.9 | 0.1 | 1.4 | 2.0 | 1.7 | 2.4 | n/a | 1.8 | 5.2 | 0.0 | 37 | 0 |
Isoleucine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.6 | 0.4 | 0.9 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | n/a | 0.4 | 0.3 | 0.2 | 5 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | 3.2 | 0.9 | 1.8 | 0.0 | 0.1 | 0.9 | 0.4 | 0.5 | n/a | 0.6 | 0.5 | 0.3 | 10 | 0 |
Lysine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.3 | 0.6 | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | n/a | 0.3 | 0.2 | 0.3 | 4 | 0 |
Magnesium (mg) | 7.7 | 5.3 | 0.3 | 12.6 | 1.1 | 493.2 | 27.5 | 55.0 | 0.2 | 27.7 | 75.9 | 55.9 | 164.6 | n/a | 113.8 | 126.4 | 3.6 | 1,171 | 0 |
Maltose | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 14.6 | 0.9 | 1.7 | 0.0 | 0.5 | 1.1 | 1.5 | 1.0 | n/a | 0.7 | 0.9 | 0.0 | 25 | 0 |
Methionine (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.2 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.2 | 0.2 | 0.1 | 3 | 0 |
Monounsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | 11.9 | 1.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 0.8 | 3.2 | n/a | 6.5 | 6.8 | 0.0 | 32 | 0 |
Niacin (mg) | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 17.8 | 7.4 | 3.1 | 0.0 | 0.4 | 3.1 | 0.5 | 1.3 | n/a | 2.9 | 1.6 | 0.0 | 44 | 0 |
Pantothenic acid (mg) | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 2.2 | 0.5 | 1.1 | 0.0 | 0.1 | 0.6 | 0.5 | 0.4 | n/a | 0.4 | 0.0 | 0.1 | 8 | 0 |
Phenylalanine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | 2.5 | 0.7 | 1.3 | 0.0 | 0.1 | 0.4 | 0.3 | 0.4 | n/a | 0.4 | 0.3 | 0.2 | 7 | 0 |
Phosphorus (mg) | 90.3 | 0.0 | 0.6 | 1.2 | 13.6 | 1,285.2 | 135.0 | 270.0 | 0.0 | 24.2 | 189.8 | 166.1 | 269.6 | n/a | 231.0 | 226.4 | 5.0 | 2,908 | 0 |
Phytosterols | n/a | 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 | 186.9 | 257.0 | n/a | 444 | 0 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 4.2 | 0.5 | 1.0 | 0.0 | 0.2 | 1.4 | 0.9 | 12.1 | n/a | 8.1 | 7.8 | 0.0 | 38 | 0 |
Potassium (mg) | 135.4 | 5.3 | 7.2 | 127.2 | 13.6 | 1,306.8 | 133.8 | 267.5 | 1.9 | 127.6 | 129.9 | 146.6 | 341.5 | n/a | 225.8 | 168.5 | 53.8 | 3,192 | 0 |
Proline (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | 7.5 | 1.5 | 3.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.3 | n/a | 0.4 | 0.3 | 0.1 | 14 | 0 |
Protein (g) | 5.7 | 0.0 | 0.0 | 0.0 | 0.5 | 47.6 | 12.9 | 25.8 | 0.0 | 1.4 | 7.3 | 5.3 | 7.7 | n/a | 7.3 | 6.4 | 3.6 | 132 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 381.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 381 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.8 | 0.0 | 0.6 | 0.6 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 3 | 0 |
Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 29.2 | 1.5 | 0.2 | 0.4 | 0.0 | 0.0 | 0.5 | 0.4 | 1.5 | n/a | 1.6 | 2.5 | 0.0 | 38 | 0 |
Selenium (mcg) | 1.1 | 0.0 | 0.1 | 0.4 | 0.6 | 222.5 | 42.4 | 84.8 | 0.0 | 0.1 | 1.8 | 11.7 | 10.7 | n/a | 18.6 | 12.4 | 6.6 | 414 | 0 |
Serine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 2.2 | 0.6 | 1.3 | 0.0 | 0.0 | 0.4 | 0.3 | 0.4 | n/a | 0.4 | 0.3 | 0.3 | 7 | 0 |
Sodium (mg) | 7.2 | 16.0 | 0.6 | 7.2 | 6.2 | 7.2 | 2.5 | 5.0 | 9,301.9 | 1.7 | 3.3 | 2.4 | 12.6 | n/a | 3.2 | 4.0 | 54.8 | 9,436 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | 208.0 | n/a | n/a | n/a | n/a | n/a | 23.5 | n/a | n/a | n/a | n/a | n/a | 231 | 0 |
Stigmasterol | 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 | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.1 | 35.0 | n/a | 1.3 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.5 | n/a | 0.9 | n/a | 0.0 | 38 | 0 |
Sugar (g) | 0.0 | 0.0 | 11.4 | 36.3 | 0.0 | 1.5 | 0.3 | 0.7 | 0.0 | 0.1 | n/a | 0.4 | 0.7 | n/a | 0.9 | 0.1 | 0.2 | 53 | 0 |
Theobromine (mg) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.2 | 0.7 | n/a | 0.5 | 0.3 | 0.0 | 7 | 0 |
Threonine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.4 | 0.7 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.3 | 0.3 | 0.1 | 4 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 2.6 | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.2 | 0.1 | n/a | 12.3 | 0.1 | 0.0 | 17 | 0 |
Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.8 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | 1 | 0 |
Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 6.9 | 0.5 | n/a | n/a | 0.1 | n/a | 0.0 | 8.4 | n/a | 0.1 | n/a | n/a | 16 | 0 |
Total Fat (g) | 1.1 | 0.0 | 0.0 | 0.0 | 46.1 | 9.0 | 1.2 | 2.5 | 0.0 | 0.3 | 2.8 | 2.6 | 17.7 | n/a | 18.0 | 17.9 | 0.1 | 119 | 0 |
Tryptophan (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 2 | 0 |
Tyrosine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.4 | 0.8 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | 0.2 | 0.3 | 0.2 | 4 | 0 |
Valine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 2.0 | 0.5 | 1.0 | 0.0 | 0.1 | 0.4 | 0.3 | 0.5 | n/a | 0.5 | 0.4 | 0.3 | 6 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 1,419.4 | 32.4 | 0.0 | 0.0 | 0.0 | 2,281.3 | 0.0 | 0.0 | 0.0 | n/a | 17.5 | 3.2 | 0.0 | 3,754 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 388.5 | 0.0 | 0.0 | 0.0 | 0.0 | 114.2 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 504 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 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 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | 0.5 | 0.3 | 0.0 | 3 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.8 | 0.0 | 0.0 | 0.3 | n/a | 0.5 | 0.0 | 0.0 | 9 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 34 | 0 |
Water (g) | 0.7 | 532.7 | 2.4 | 19.4 | 10.2 | 38.7 | 14.9 | 29.8 | 0.0 | 39.8 | 5.8 | 4.4 | 2.9 | n/a | 1.7 | 1.7 | 28.9 | 734 | 0 |
Zinc (mg) | 1.1 | 0.0 | 0.0 | 0.9 | 0.1 | 9.4 | 0.9 | 1.8 | 0.0 | 0.4 | 1.1 | 1.5 | 1.8 | n/a | 1.8 | 2.8 | 0.0 | 23 | 0 |
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