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 cup (61g) cornmeal |
1/2 cup (84g) semolina |
1/2 cup (63g) flour |
1/2 cup (60g) whole wheat flour |
3 teaspoons (14g) baking powder |
1 teaspoon (3g) cinnamon |
1 pinch (0g) salt |
1/2 (0g) parsnips |
1/4 cup (25g) dried cranberries |
1/4 cup (0g) beet juice |
1 cup (237g) water |
1 tablespoon (20g) maple syrup |
1 tablespoon (14g) oil |
1/8 teaspoon (1g) almond extract |
1/2 teaspoon (2g) vanilla extract |
Total | 1 serving | |
Alanine (g) | 0.4 | 0.3 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 1 | 0 |
Arginine (g) | 0.2 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Ash (g) | 0.7 | 0.6 | 0.3 | 0.9 | 9.9 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 13 | 0 |
Aspartic acid (g) | 0.3 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 3.7 | 14.2 | 9.4 | 20.4 | 1,016.2 | 26.2 | 0.1 | n/a | 2.0 | n/a | 7.1 | 20.4 | 0.0 | 0.1 | 0.2 | 1,120 | 0 |
Calories | 220.8 | 300.6 | 227.5 | 204.0 | 7.0 | 6.5 | 0.0 | n/a | 11.5 | n/a | 0.0 | 52.0 | 120.2 | 1.5 | 6.0 | 1,158 | 0 |
Calories (kj) | 924.2 | 1,257.5 | 951.9 | 854.4 | 29.4 | 27.0 | 0.0 | n/a | 48.5 | n/a | 0.0 | 217.6 | 503.1 | 6.3 | 25.3 | 4,845 | 0 |
Carbohydrates (g) | 46.9 | 60.8 | 47.7 | 43.2 | 3.3 | 2.1 | 0.0 | n/a | 3.1 | n/a | 0.0 | 13.4 | 0.0 | 0.1 | 0.3 | 221 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.1 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.1 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 4.5 | 3.3 | 1.7 | 6.4 | 0.0 | 1.4 | 0.0 | n/a | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18 | 0 |
Folate (mcg) | 15.3 | 152.8 | 114.4 | 26.4 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 309 | 0 |
Folate, DFE (mcg) | 15.3 | 217.9 | 181.9 | 26.4 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 442 | 0 |
Folate, food (mcg) | 15.3 | 60.1 | 18.1 | 26.4 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 0 |
Folic acid (mcg) | 0.0 | 92.7 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 189 | 0 |
Fructose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.8 | n/a | n/a | 0.3 | n/a | n/a | n/a | 1 | 0 |
Glutamic acid (g) | 0.9 | 3.8 | 2.2 | 2.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 10 | 0 |
Glycine (g) | 0.2 | 0.3 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Histidine (g) | 0.2 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Hydroxyproline | 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 | 0 | 0 |
Iron (mg) | 2.1 | 3.6 | 2.9 | 2.2 | 1.6 | 0.2 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 0 |
Isoleucine (g) | 0.2 | 0.4 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.6 | 0.7 | 0.4 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
Lysine (g) | 0.1 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Magnesium (mg) | 77.5 | 39.2 | 13.8 | 82.2 | 5.4 | 1.6 | 0.0 | n/a | 1.5 | n/a | 2.4 | 4.2 | 0.0 | 0.1 | 0.3 | 228 | 0 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.3 | 0.5 | 0.4 | 2.4 | 0.0 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 5 | 0 |
Methionine (g) | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.6 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 5 | 0 |
Niacin (mg) | 2.2 | 5.0 | 3.7 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 0 |
Pantothenic acid (mg) | 0.3 | 0.5 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Phenylalanine (g) | 0.2 | 0.5 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
Phosphorus (mg) | 147.0 | 113.6 | 67.5 | 214.2 | 1,368.7 | 1.7 | 0.0 | n/a | 3.3 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 1,916 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | 131.6 | n/a | n/a | 132 | 0 |
Polyunsaturated Fat (g) | 1.0 | 0.4 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 7.4 | 0.0 | 0.0 | 10 | 0 |
Potassium (mg) | 175.1 | 155.3 | 66.9 | 217.8 | 0.7 | 11.3 | 0.0 | n/a | 21.3 | n/a | 2.4 | 42.4 | 0.0 | 0.8 | 3.1 | 697 | 0 |
Proline (g) | 0.4 | 1.2 | 0.7 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 0 |
Protein (g) | 5.0 | 10.6 | 6.5 | 7.9 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.3 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 3 | 0 |
Selenium (mcg) | 9.5 | 74.6 | 21.2 | 37.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 143 | 0 |
Serine (g) | 0.2 | 0.5 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Sodium (mg) | 21.4 | 0.8 | 1.3 | 1.2 | 1,089.2 | 0.3 | 155.0 | n/a | 0.5 | n/a | 7.1 | 2.4 | 0.0 | 0.0 | 0.2 | 1,279 | 0 |
Starch | n/a | n/a | n/a | 34.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 35 | 0 |
Sucrose | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 11.7 | n/a | n/a | n/a | 12 | 0 |
Sugar (g) | 0.4 | n/a | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | n/a | 0.0 | 12.1 | 0.0 | 0.1 | 0.3 | 14 | 0 |
Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.7 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.2 | 0.3 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 0.3 | 0.2 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 3 | 0 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 1.1 | n/a | 0.2 | 1.1 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Total Fat (g) | 2.2 | 0.9 | 0.6 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 13.6 | 0.0 | 0.0 | 19 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tyrosine (g) | 0.2 | 0.3 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Valine (g) | 0.3 | 0.5 | 0.3 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Vitamin A, IU (IU) | 130.5 | 0.0 | 0.0 | 5.4 | 0.0 | 7.7 | 0.0 | n/a | 15.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 159 | 0 |
Vitamin A, RAE (mcg) | 6.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 6.3 | 10.6 | 7.5 | 6.4 | 0.6 | 0.3 | 0.0 | n/a | 21.8 | n/a | 236.8 | 6.5 | 0.0 | 0.3 | 1.1 | 298 | 0 |
Zinc (mg) | 1.1 | 0.9 | 0.4 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 4 | 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.