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 cup (0g) spelt flour |
1 cup (0g) quinoa flour |
1 cup (94g) oat bran |
3 teaspoons (14g) baking powder |
1 teaspoon (3g) cinnamon |
1 pinch (0g) salt |
1/2 cup (109g) canola oil |
1/2 cup (158g) maple syrup |
1/2 cup (63g) apples |
1/2 cup (50g) dried cranberries |
1/2 cup (0g) hemp seeds |
1 cup (150g) bananas |
1 cup (0g) almond milk |
1 teaspoon (4g) vanilla extract |
Total | 1 serving | |
Alanine | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.4 | 1 | 0 |
Arginine | n/a | n/a | 1.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Ash | n/a | n/a | 2.7 | 9.9 | 0.1 | 0.4 | 0.0 | 0.7 | 0.1 | 0.1 | n/a | 1.2 | n/a | 0.0 | 15 | 1 |
Aspartic acid | n/a | n/a | 1.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | 2 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 450.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 450 | 38 |
Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium | n/a | n/a | 54.5 | 1,016.2 | 26.2 | 0.1 | 0.0 | 160.7 | 3.8 | 4.0 | n/a | 7.5 | n/a | 0.5 | 1,273 | 106 |
Calories | n/a | n/a | 231.2 | 7.0 | 6.5 | 0.0 | 963.6 | 409.5 | 32.5 | 23.0 | n/a | 133.5 | n/a | 12.1 | 1,819 | 152 |
Calories (kj) | n/a | n/a | 967.3 | 29.4 | 27.0 | 0.0 | 4,031.9 | 1,713.6 | 136.3 | 97.0 | n/a | 556.5 | n/a | 50.6 | 7,610 | 634 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 262.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 263 | 22 |
Carbohydrates | n/a | n/a | 62.2 | 3.3 | 2.1 | 0.0 | 0.0 | 105.6 | 8.6 | 6.1 | n/a | 34.3 | n/a | 0.5 | 223 | 19 |
Cholesterol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Copper | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
Cystine | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber | n/a | n/a | 14.5 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 1.5 | 2.3 | n/a | 3.9 | n/a | 0.0 | 24 | 2 |
Folate | n/a | n/a | 48.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 0.5 | n/a | 30.0 | n/a | 0.0 | 81 | 7 |
Folate, DFE | n/a | n/a | 48.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 0.5 | n/a | 30.0 | n/a | 0.0 | 81 | 7 |
Folate, food | n/a | n/a | 48.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 0.5 | n/a | 30.0 | n/a | 0.0 | 81 | 7 |
Folic acid | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 3.7 | 0.3 | n/a | 7.3 | n/a | n/a | 12 | 1 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.5 | 1.5 | 1.6 | n/a | 7.5 | n/a | n/a | 13 | 1 |
Glutamic acid | n/a | n/a | 3.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | 4 | 0 |
Glycine | n/a | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Histidine | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 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 | n/a | n/a | 0 | 0 |
Iron | n/a | n/a | 5.1 | 1.6 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.4 | n/a | 0.0 | 8 | 1 |
Isoleucine | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine | n/a | n/a | 1.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Lysine | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Magnesium | n/a | n/a | 220.9 | 5.4 | 1.6 | 0.0 | 0.0 | 33.1 | 3.1 | 3.0 | n/a | 40.5 | n/a | 0.5 | 308 | 26 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese | n/a | n/a | 5.3 | 0.0 | 0.5 | 0.0 | 0.0 | 4.6 | 0.0 | 0.2 | n/a | 0.4 | n/a | 0.0 | 11 | 1 |
Methionine | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Monounsaturated Fat | n/a | n/a | 2.2 | 0.0 | 0.0 | 0.0 | 69.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 71 | 6 |
Niacin | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 1.0 | n/a | 0.0 | 2 | 0 |
Pantothenic acid | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.5 | n/a | 0.0 | 2 | 0 |
Phenylalanine | n/a | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Phosphorus | n/a | n/a | 690.0 | 1,368.7 | 1.7 | 0.0 | 0.0 | 3.2 | 6.9 | 6.5 | n/a | 33.0 | n/a | 0.3 | 2,110 | 176 |
Phytosterols | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | 7.5 | n/a | n/a | 24.0 | n/a | n/a | 32 | 3 |
Polyunsaturated Fat | n/a | n/a | 2.6 | 0.0 | 0.0 | 0.0 | 30.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 33 | 3 |
Potassium | n/a | n/a | 532.0 | 0.7 | 11.3 | 0.0 | 0.0 | 333.9 | 66.9 | 42.5 | n/a | 537.0 | n/a | 6.2 | 1,531 | 128 |
Proline | n/a | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Protein | n/a | n/a | 16.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 1.6 | n/a | 0.0 | 18 | 2 |
Retinol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Riboflavin | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 2 | 0 |
Saturated Fat | n/a | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 8.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 9 | 1 |
Selenium | n/a | n/a | 42.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | n/a | 1.5 | n/a | 0.0 | 45 | 4 |
Serine | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Sodium | n/a | n/a | 3.8 | 1,089.2 | 0.3 | 155.0 | 0.0 | 18.9 | 0.6 | 1.0 | n/a | 1.5 | n/a | 0.4 | 1,271 | 106 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 8.1 | n/a | n/a | 8 | 1 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 3.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 91.9 | 1.3 | 0.1 | n/a | 3.6 | n/a | n/a | 97 | 8 |
Sugar | n/a | n/a | 1.4 | 0.0 | 0.1 | 0.0 | 0.0 | 95.2 | 6.5 | 2.0 | n/a | 18.3 | n/a | 0.5 | 124 | 10 |
Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin | n/a | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Threonine | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, alpha | n/a | n/a | 0.9 | 0.0 | 0.1 | 0.0 | 19.0 | 0.0 | 0.1 | 0.6 | n/a | 0.2 | n/a | 0.0 | 21 | 2 |
Tocopherol, beta | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 1.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | n/a | 0.3 | n/a | 29.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 30 | 3 |
Total Fat | n/a | n/a | 6.6 | 0.0 | 0.0 | 0.0 | 109.0 | 0.1 | 0.1 | 0.1 | n/a | 0.5 | n/a | 0.0 | 116 | 10 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tyrosine | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Valine | n/a | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Vitamin A, IU | n/a | n/a | 0.0 | 0.0 | 7.7 | 0.0 | 0.0 | 0.0 | 33.8 | 30.0 | n/a | 96.0 | n/a | 0.0 | 167 | 14 |
Vitamin A, RAE | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.9 | 1.5 | n/a | 4.5 | n/a | 0.0 | 8 | 1 |
Vitamin B-12 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.0 | 1 | 0 |
Vitamin C | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.9 | 6.7 | n/a | 13.1 | n/a | 0.0 | 23 | 2 |
Vitamin D | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Water | n/a | n/a | 6.2 | 0.6 | 0.3 | 0.0 | 0.0 | 51.0 | 53.5 | 43.6 | n/a | 112.4 | n/a | 2.2 | 270 | 22 |
Zinc | n/a | n/a | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.0 | 6 | 0 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.