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 (122g) rolled oats |
1/2 cup (79g) brown rice flour |
1/2 cup (69g) almonds |
1/3 cup (73g) vegetable oil |
3 tablespoons (60g) maple syrup |
1/4 cup (59g) water |
1 pinch (2g) sea salt |
3 lbs (1,365g) butternut squash |
3 (150g) eggs |
1/2 cup (158g) maple syrup |
1 pinch (2g) sea salt |
1 teaspoon (3g) ground cinnamon |
1/4 teaspoon (0g) ground ginger |
1/4 teaspoon (1g) ground cloves |
1/4 teaspoon (1g) ground nutmeg |
Total | 1 serving | |
Alanine (g) | 0.7 | 0.3 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.6 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 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 |
Arginine (g) | 1.0 | 0.4 | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.8 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 0 |
Ash (g) | 2.2 | 1.2 | 2.2 | 0.0 | 0.3 | 0.1 | 1.5 | 10.9 | 1.6 | 0.7 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 22 | 0 |
Aspartic acid (g) | 1.5 | 0.5 | 1.9 | 0.0 | n/a | n/a | 0.0 | 1.5 | 2.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 7 | 0 |
Beta-sitosterol | n/a | n/a | 81.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 81 | 0 |
Caffeine (mg) | 0.0 | n/a | 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 |
Calcium (mg) | 63.2 | 8.7 | 184.2 | 0.0 | 61.2 | 1.8 | 0.4 | 655.2 | 84.0 | 160.7 | 0.4 | 26.2 | 0.5 | 3.6 | 1.0 | 1,251 | 0 |
Calories | 460.5 | 286.8 | 410.6 | 641.7 | 156.0 | 0.0 | 0.0 | 614.3 | 214.5 | 409.5 | 0.0 | 6.5 | 1.5 | 1.8 | 2.9 | 3,206 | 0 |
Calories (kj) | 1,927.0 | 1,200.0 | 1,718.1 | 2,685.3 | 652.8 | 0.0 | 0.0 | 2,566.2 | 898.5 | 1,713.6 | 0.0 | 27.0 | 6.3 | 7.5 | 12.1 | 13,414 | 0 |
Campesterol | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Carbohydrates (g) | 82.3 | 60.4 | 14.6 | 0.0 | 40.2 | 0.0 | 0.0 | 159.6 | 1.1 | 105.6 | 0.0 | 2.1 | 0.3 | 0.3 | 0.3 | 467 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558 | 0 |
Copper (mg) | 0.5 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Cystine (g) | 0.6 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 12.3 | 3.6 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 27.3 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.2 | 0.1 | 52 | 0 |
Folate (mcg) | 38.9 | 12.6 | 36.6 | 0.0 | 0.0 | 0.0 | 0.0 | 368.6 | 70.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 0.4 | 528 | 0 |
Folate, DFE (mcg) | 38.9 | 12.6 | 36.6 | 0.0 | 0.0 | 0.0 | 0.0 | 368.6 | 70.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 0.4 | 528 | 0 |
Folate, food (mcg) | 38.9 | 12.6 | 36.6 | 0.0 | 0.0 | 0.0 | 0.0 | 368.6 | 70.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 0.4 | 528 | 0 |
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 |
Fructose (g) | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 13.5 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 15 | 0 |
Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | n/a | 1.0 | n/a | n/a | 13.5 | 0.6 | 2.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 18 | 0 |
Glutamic acid (g) | 3.4 | 1.2 | 3.5 | 0.0 | n/a | n/a | 0.0 | 2.4 | 2.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 13 | 0 |
Glycine (g) | 0.8 | 0.3 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Histidine (g) | 0.3 | 0.1 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Iron (mg) | 5.2 | 1.6 | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | 9.6 | 2.6 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 22 | 0 |
Isoleucine (g) | 0.6 | 0.2 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.5 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine (g) | 1.2 | 0.5 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.8 | 1.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 0 |
Lysine (g) | 0.8 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.5 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Magnesium (mg) | 167.7 | 88.5 | 193.9 | 0.0 | 12.6 | 0.6 | 0.0 | 464.1 | 18.0 | 33.1 | 0.0 | 1.6 | 1.0 | 1.5 | 1.0 | 983 | 0 |
Maltose (g) | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 4.4 | 3.2 | 1.6 | n/a | 1.7 | 0.0 | 0.0 | 2.8 | 0.0 | 4.6 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 19 | 0 |
Methionine (g) | 0.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 2.4 | 0.8 | 22.3 | 20.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 51 | 0 |
Niacin (mg) | 1.4 | 5.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 16.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 0 |
Pantothenic acid (mg) | 1.4 | 1.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 2.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 11 | 0 |
Phenylalanine (g) | 0.8 | 0.3 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.5 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Phosphorus (mg) | 498.2 | 266.2 | 324.3 | 0.0 | 1.2 | 0.0 | 0.0 | 450.5 | 297.0 | 3.2 | 0.0 | 1.7 | 0.8 | 0.6 | 1.2 | 1,845 | 0 |
Phytosterols | n/a | n/a | 87.6 | 702.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 0.4 | 1.4 | 0.3 | 793 | 0 |
Polyunsaturated Fat (g) | 2.8 | 0.8 | 9.0 | 39.7 | 0.0 | 0.0 | 0.0 | 0.6 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 56 | 0 |
Potassium (mg) | 439.8 | 228.3 | 491.3 | 0.0 | 127.2 | 0.6 | 0.1 | 4,804.8 | 207.0 | 333.9 | 0.1 | 11.3 | 5.9 | 6.1 | 1.9 | 6,658 | 0 |
Proline (g) | 0.5 | 0.3 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Protein (g) | 16.0 | 5.7 | 14.5 | 0.0 | 0.0 | 0.0 | 0.0 | 13.7 | 18.8 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 69 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240 | 0 |
Riboflavin (mg) | 0.2 | 0.1 | 0.7 | 0.0 | 0.8 | 0.0 | 0.0 | 0.3 | 0.7 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Saturated Fat (g) | 1.3 | 0.4 | 2.8 | 9.4 | 0.0 | 0.0 | 0.0 | 0.3 | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 19 | 0 |
Selenium (mcg) | 35.1 | n/a | 1.6 | 0.0 | 0.4 | 0.0 | 0.0 | 6.8 | 46.1 | 0.9 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 91 | 0 |
Serine (g) | 0.9 | 0.3 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.5 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 0 |
Sodium (mg) | 7.3 | 6.3 | 233.9 | 0.0 | 7.2 | 1.8 | 581.4 | 54.6 | 213.0 | 18.9 | 581.4 | 0.3 | 0.1 | 1.3 | 0.1 | 1,708 | 0 |
Starch (g) | 70.4 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 71 | 0 |
Stigmasterol | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Sucrose (g) | 1.2 | n/a | 3.3 | n/a | 35.0 | n/a | n/a | 3.0 | 0.0 | 91.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 134 | 0 |
Sugar (g) | 1.2 | 0.7 | 3.4 | 0.0 | 36.3 | 0.0 | 0.0 | 30.0 | 0.6 | 95.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 168 | 0 |
Theobromine (mg) | 0.0 | n/a | 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 |
Thiamin (mg) | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 0.5 | 0.2 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 0.5 | 0.9 | 16.4 | 10.4 | 0.0 | 0.0 | 0.0 | 19.7 | 1.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 50 | 0 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 2 | 0 |
Total Fat (g) | 7.9 | 2.2 | 35.9 | 72.6 | 0.0 | 0.0 | 0.0 | 1.4 | 14.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 135 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.5 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Valine (g) | 0.8 | 0.3 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.6 | 1.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 145,099.5 | 810.0 | 0.0 | 0.0 | 7.7 | 0.1 | 2.9 | 0.6 | 145,922 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7,261.8 | 240.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 7,502 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 286.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 287 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123 | 0 |
Water (g) | 13.2 | 9.5 | 1.7 | 0.0 | 19.4 | 59.2 | 0.0 | 1,179.5 | 114.2 | 51.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1,448 | 0 |
Zinc (mg) | 4.4 | 1.9 | 2.3 | 0.0 | 0.9 | 0.0 | 0.0 | 2.0 | 1.9 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16 | 0 |
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