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 (62g) all-bran cereal |
1 cup (39g) bran flakes |
1/2 cup (71g) Wheatena |
1 cup (0g) Post Grape-Nuts cereal |
1/4 cup (29g) wheat germ |
1 1/2 cups (0g) dry low-fat buttermilk |
3 (99g) egg whites |
2 tablespoons (31g) plain yogurt |
1/4 cup (64g) applesauce |
1/2 cup (110g) brown sugar |
1/3 cup (113g) honey |
1 cup (120g) whole wheat flour |
1 teaspoon (5g) baking powder |
1/2 teaspoon (2g) baking soda |
2 teaspoons (5g) cinnamon |
1 cup (124g) zucchini |
1 cup (109g) pecans |
1 cup (145g) raisins |
Total | 1 serving | |
| Alanine (g) | 0.3 | n/a | n/a | n/a | 0.4 | n/a | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.2 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | n/a | n/a | n/a | 0.5 | n/a | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | n/a | 0.0 | 0.1 | 1.3 | 0.6 | 4 | 0 |
| Ash (g) | 3.5 | 2.3 | 1.3 | n/a | 1.2 | n/a | 0.6 | 0.2 | 0.1 | 0.5 | 0.2 | 1.9 | 3.3 | 0.8 | 0.2 | 0.7 | 1.6 | 2.7 | 21 | 2 |
| Aspartic acid (g) | 0.5 | n/a | n/a | n/a | 0.6 | n/a | 1.2 | 0.1 | 0.0 | n/a | 0.0 | 0.9 | n/a | n/a | 0.0 | 0.2 | 1.0 | 0.2 | 5 | 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 | n/a | n/a | n/a | 97.0 | n/a | 97 | 8 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 241.2 | 20.1 | 19.7 | n/a | 11.2 | n/a | 6.9 | 37.1 | 2.6 | 91.3 | 6.8 | 40.8 | 338.7 | 0.0 | 52.4 | 19.8 | 76.3 | 72.5 | 1,037 | 86 |
| Calories | 161.2 | 122.9 | 251.7 | n/a | 103.5 | n/a | 51.5 | 18.7 | 48.5 | 418.0 | 343.2 | 408.0 | 2.3 | 0.0 | 12.9 | 21.1 | 753.2 | 433.6 | 3,150 | 263 |
| Calories (kj) | 674.6 | 514.5 | 1,053.3 | n/a | 433.0 | n/a | 213.8 | 78.7 | 202.7 | 1,749.0 | 1,435.9 | 1,708.8 | 9.8 | 0.0 | 54.1 | 86.8 | 3,149.0 | 1,815.4 | 13,179 | 1,098 |
| 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 | n/a | n/a | n/a | 5.5 | n/a | 5 | 0 |
| Carbohydrates (g) | 46.0 | 30.5 | 53.3 | n/a | 14.9 | n/a | 0.7 | 1.4 | 12.7 | 107.9 | 93.0 | 86.4 | 1.1 | 0.0 | 4.2 | 3.9 | 15.1 | 114.8 | 586 | 49 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Copper (mg) | 0.6 | 0.2 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.5 | 4 | 0 |
| Cystine (g) | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 18.2 | 6.8 | 9.0 | n/a | 3.8 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.2 | 12.8 | 0.0 | 0.0 | 2.8 | 1.2 | 10.5 | 5.4 | 71 | 6 |
| Folate (mcg) | 812.2 | 533.1 | 41.6 | n/a | 80.8 | n/a | 4.0 | 2.1 | 0.6 | 1.1 | 2.3 | 52.8 | 0.0 | 0.0 | 0.3 | 29.8 | 24.0 | 7.3 | 1,592 | 133 |
| Folate, DFE (mcg) | 1,362.8 | 901.1 | 41.6 | n/a | 80.8 | n/a | 4.0 | 2.1 | 0.6 | 1.1 | 2.3 | 52.8 | 0.0 | 0.0 | 0.3 | 29.8 | 24.0 | 7.3 | 2,510 | 209 |
| Folate, food (mcg) | 25.4 | 7.3 | 41.6 | n/a | 80.8 | n/a | 4.0 | 2.1 | 0.6 | 1.1 | 2.3 | 52.8 | 0.0 | 0.0 | 0.3 | 29.8 | 24.0 | 7.3 | 279 | 23 |
| Folic acid (mcg) | 786.8 | 525.7 | 0.0 | n/a | 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 | 1,313 | 109 |
| Fructose (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 1.2 | 46.2 | 0.1 | n/a | n/a | 0.1 | 1.7 | 0.0 | 43.0 | 93 | 8 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 3.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 4 | 0 |
| Glucose (dextrose) (g) | 0.7 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 1.5 | 40.4 | 0.0 | n/a | n/a | 0.1 | 1.3 | 0.0 | 40.2 | 85 | 7 |
| Glutamic acid (g) | 1.4 | n/a | n/a | n/a | 1.1 | n/a | 1.5 | 0.2 | 0.0 | n/a | 0.0 | 5.2 | n/a | n/a | 0.0 | 0.2 | 2.0 | 0.2 | 12 | 1 |
| Glycine (g) | 0.4 | n/a | n/a | n/a | 0.4 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 3 | 0 |
| Histidine (g) | 0.2 | n/a | n/a | n/a | 0.2 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 10.9 | 24.0 | 2.5 | n/a | 1.8 | n/a | 0.1 | 0.0 | 0.2 | 0.8 | 0.5 | 4.3 | 0.5 | 0.0 | 0.4 | 0.5 | 2.8 | 2.7 | 52 | 4 |
| Isoleucine (g) | 0.2 | n/a | n/a | n/a | 0.2 | n/a | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 2 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.4 | n/a | n/a | n/a | 0.5 | n/a | 1.0 | 0.1 | 0.0 | n/a | 0.0 | 1.1 | n/a | n/a | 0.0 | 0.1 | 0.7 | 0.1 | 4 | 0 |
| Lysine (g) | 0.2 | n/a | n/a | n/a | 0.4 | n/a | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 3 | 0 |
| Magnesium (mg) | 224.4 | 73.8 | 91.7 | n/a | 68.7 | n/a | 10.9 | 3.7 | 1.9 | 9.9 | 2.3 | 164.4 | 1.8 | 0.0 | 3.1 | 22.3 | 131.9 | 46.4 | 857 | 71 |
| Maltose (g) | 0.7 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 1.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Manganese (mg) | 4.6 | n/a | 3.7 | n/a | 3.8 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 4.9 | 0.0 | 0.0 | 0.9 | 0.2 | 4.9 | 0.4 | 24 | 2 |
| Methionine (g) | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.2 | 0.3 | n/a | 0.4 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 44.5 | 0.1 | 46 | 4 |
| Niacin (mg) | 9.2 | 26.7 | 2.5 | n/a | 2.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 5.9 | 0.0 | 0.0 | 0.1 | 0.6 | 1.3 | 1.1 | 50 | 4 |
| Pantothenic acid (mg) | 0.7 | 13.3 | 0.2 | n/a | 0.6 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.1 | 17 | 1 |
| Phenylalanine (g) | 0.3 | n/a | n/a | n/a | 0.3 | n/a | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.8 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 3 | 0 |
| Phosphorus (mg) | 713.0 | 185.2 | 270.7 | n/a | 242.1 | n/a | 14.9 | 29.1 | 4.5 | 4.4 | 4.5 | 428.4 | 456.2 | 0.0 | 3.3 | 47.1 | 301.9 | 146.5 | 2,852 | 238 |
| Phytosterols | 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 | 1.4 | n/a | 111.2 | n/a | 113 | 9 |
| Polyunsaturated Fat (g) | 1.3 | 0.4 | 1.0 | n/a | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 23.6 | 0.1 | 30 | 2 |
| Potassium (mg) | 632.4 | 228.1 | 346.9 | n/a | 256.5 | n/a | 161.4 | 47.5 | 38.9 | 146.3 | 58.7 | 435.6 | 0.2 | 0.0 | 22.5 | 323.6 | 446.9 | 1,086.1 | 4,231 | 353 |
| Proline (g) | 0.5 | n/a | n/a | n/a | 0.4 | n/a | 0.4 | 0.1 | 0.0 | n/a | 0.1 | 2.5 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.4 | 5 | 0 |
| Protein (g) | 8.1 | 3.9 | 9.2 | n/a | 6.7 | n/a | 10.8 | 1.1 | 0.1 | 0.1 | 0.3 | 15.9 | 0.0 | 0.0 | 0.2 | 1.5 | 10.0 | 4.5 | 72 | 6 |
| Retinol (mcg) | 325.5 | 299.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 8.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 633 | 53 |
| Riboflavin (mg) | 1.7 | 2.3 | 0.1 | n/a | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 5 | 0 |
| Saturated Fat (g) | 0.4 | 0.2 | 0.3 | n/a | 0.5 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 6.7 | 0.1 | 9 | 1 |
| Selenium (mcg) | 5.8 | 4.1 | 49.8 | n/a | 22.8 | n/a | 19.8 | 0.7 | 0.2 | 1.3 | 0.9 | 74.2 | 0.0 | 0.0 | 0.2 | 0.2 | 4.1 | 0.9 | 185 | 15 |
| Serine (g) | 0.3 | n/a | n/a | n/a | 0.3 | n/a | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 3 | 0 |
| Sodium (mg) | 161.2 | 278.3 | 9.2 | n/a | 3.5 | n/a | 164.3 | 14.1 | 17.9 | 30.8 | 4.5 | 2.4 | 363.1 | 629.3 | 0.5 | 9.9 | 0.0 | 16.0 | 1,705 | 142 |
| Starch (g) | 13.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 69.3 | n/a | n/a | n/a | 0.0 | 0.5 | 3.9 | 87 | 7 |
| 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 | n/a | n/a | n/a | 3.3 | n/a | 3 | 0 |
| Sucrose (g) | 8.2 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 104.0 | 1.0 | 0.4 | n/a | n/a | 0.0 | 0.1 | 4.3 | 0.7 | 119 | 10 |
| Sugar (g) | 9.7 | 6.6 | 1.1 | n/a | n/a | n/a | 0.7 | 1.4 | n/a | 106.7 | 92.7 | 0.5 | 0.0 | 0.0 | 0.1 | 3.1 | 4.3 | 85.8 | 313 | 26 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.4 | 2.0 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.2 | 6 | 0 |
| Threonine (g) | 0.2 | n/a | n/a | n/a | 0.3 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 17.9 | 2.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.1 | 1.5 | 0.2 | 24 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 1 | 0 |
| Tocopherol, delta | 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 | n/a | 0.0 | n/a | 0.5 | 0.0 | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | 0.5 | n/a | 26.6 | 0.1 | 30 | 2 |
| Total Fat (g) | 3.0 | 0.8 | 2.0 | n/a | 2.8 | n/a | 0.2 | 1.0 | 0.1 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 0.1 | 0.4 | 78.4 | 0.7 | 93 | 8 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.1 | n/a | n/a | n/a | 0.2 | n/a | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Valine (g) | 0.3 | n/a | n/a | n/a | 0.3 | n/a | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 3 | 0 |
| Vitamin A, IU (IU) | 1,083.1 | 999.7 | 15.5 | n/a | 0.0 | n/a | 0.0 | 30.3 | 7.0 | 0.0 | 0.0 | 10.8 | 0.0 | 0.0 | 15.4 | 248.0 | 61.0 | 0.0 | 2,471 | 206 |
| Vitamin A, RAE (mcg) | 325.5 | 300.4 | 0.7 | n/a | 0.0 | n/a | 0.0 | 8.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 12.4 | 3.3 | 0.0 | 652 | 54 |
| Vitamin B-12 (mcg) | 11.7 | 8.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 2 |
| Vitamin B-6 (mg) | 7.4 | 2.7 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | 12 | 1 |
| Vitamin C (mg) | 12.4 | 80.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 1.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 22.2 | 1.2 | 3.3 | 121 | 10 |
| Vitamin D (IU) | 80.0 | 53.3 | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 134 | 11 |
| Water (g) | 1.3 | 1.2 | 4.6 | n/a | 3.2 | n/a | 86.7 | 26.9 | 50.7 | 1.5 | 19.3 | 12.9 | 0.2 | 0.0 | 0.6 | 117.5 | 3.8 | 22.4 | 353 | 29 |
| Zinc (mg) | 7.7 | 20.1 | 3.1 | n/a | 3.5 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 3.1 | 0.0 | 0.0 | 0.1 | 0.4 | 4.9 | 0.3 | 44 | 4 |
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.