Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 cup of whole-wheat flour
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.
Amount Per Serving
4 servings in recipe 		flour
31.25g 		cornmeal
39.75g 		sugar
55.0g 		baking powder
3.45g 		baking soda
2.3g 		cinnamon
1.3g 		ginger
0.45g 		salt
1.5g 		pumpkin puree
91.88g 		yogurt
61.25g 		applesauce
20.33g 		eggs
24.64g 		egg whites
16.5g 		cranberries
60.61g 		sugar
27.5g 		walnuts
6.58g 		cinnamon
0.65g 		flour
3.91g 		butter
7.1g 		Total Per Serving Total for Recipe
Protein (g) 3.23 2.88 0.07 0.0 0.0 0.05 0.04 0.0 1.01 2.13 0.03 3.1 1.8 0.04 0.03 1.0 0.03 0.4 0.06 15.91 63.64
Total Fat (g) 0.31 0.71 0.0 0.0 0.0 0.02 0.03 0.0 0.26 1.99 0.02 2.45 0.03 0.83 0.0 4.29 0.01 0.04 5.76 16.73 66.92
Carbohydrates (g) 23.85 31.46 53.95 0.0 0.0 1.05 0.32 0.0 7.43 2.85 2.29 0.19 0.12 49.91 26.97 0.9 0.52 2.98 0.0 204.81 819.24
Ash (g) 0.15 0.21 0.25 1.27 0.85 0.05 0.02 1.5 0.51 0.44 0.05 0.21 0.1 0.12 0.12 0.12 0.02 0.02 0.15 6.17 24.68
Calories (kcal) 113.75 146.678 209.0 0.0 0.0 3.211 1.562 0.0 31.238 37.363 8.54 35.235 7.92 186.663 104.5 43.041 1.606 14.223 50.907 995.435 3981.74
Starch (g) n/a 29.25 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 0.0 n/a n/a n/a 29.25 117.0
Sucrose (g) n/a 0.29 52.01 n/a n/a 0.0 0.0 n/a n/a n/a 0.23 0.03 0.01 n/a 26.0 0.16 0.0 n/a n/a 78.73 314.92
Glucose (dextrose) (g) n/a 0.23 0.74 n/a n/a 0.01 0.01 n/a n/a n/a 0.47 0.05 0.06 n/a 0.37 0.01 0.01 n/a n/a 1.95 7.8
Fructose (g) n/a 0.07 0.61 n/a n/a 0.01 0.01 n/a n/a n/a 1.2 0.03 0.01 n/a 0.31 0.01 0.01 n/a n/a 2.26 9.04
Lactose (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.03 0.01 n/a 0.0 0.0 0.0 n/a n/a 0.04 0.16
Maltose (g) n/a 0.08 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.01 0.03 0.01 n/a 0.0 0.0 0.0 n/a n/a 0.13 0.52
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 0.0 0.0 0.0 0.0 0.0
Water (g) 3.73 4.48 0.74 0.01 0.0 0.14 0.04 0.0 82.66 53.84 17.94 18.69 14.45 9.7 0.37 0.27 0.07 0.47 1.13 208.7 834.8
Caffeine (mg) 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 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 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 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.08 0.66 53.36 0.0 0.0 0.03 0.02 0.0 3.03 2.85 1.91 0.19 0.12 39.39 26.68 0.17 0.01 0.01 0.0 128.53 514.12
Galactose (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.03 0.01 n/a 0.0 n/a 0.0 n/a n/a 0.04 0.16
Dietary Fiber (g) 0.8 1.6 0.0 0.0 0.0 0.7 0.1 0.0 2.7 0.0 0.2 0.0 0.0 3.5 0.0 0.4 0.3 0.1 0.0 10.4 41.6
Calcium (mg) 4.688 1.193 45.65 0.0 0.0 13.026 0.522 0.36 23.888 74.113 0.813 13.059 1.155 6.061 22.825 6.45 6.513 0.586 1.704 222.604 890.416
Iron (mg) 1.45 0.44 0.39 0.0 0.0 0.11 0.05 0.0 1.28 0.03 0.05 0.45 0.01 0.32 0.2 0.19 0.05 0.18 0.0 5.21 20.84
Magnesium (mg) 6.875 13.913 4.95 0.0 0.0 0.78 0.828 0.015 21.131 7.35 0.61 2.957 1.815 3.03 2.475 10.398 0.39 0.86 0.142 78.519 314.076
Phosphorus (mg) 33.75 41.738 2.2 0.0 0.0 0.832 0.666 0.0 32.156 58.188 1.017 47.062 2.475 4.848 1.1 22.771 0.416 4.22 1.704 255.143 1020.572
Potassium (mg) 33.438 60.42 73.15 0.0 0.0 5.603 6.044 0.12 189.263 94.938 15.046 33.018 26.895 24.242 36.575 29.023 2.802 4.181 1.704 636.459 2545.836
Sodium (mg) 0.625 2.783 15.4 943.92 629.28 0.13 0.144 581.37 221.419 28.175 0.407 34.496 27.39 1.818 7.7 0.132 0.065 0.078 40.896 2536.227 10144.908
Zinc (mg) 0.22 0.28 0.02 0.0 0.0 0.02 0.02 0.0 0.16 0.36 0.01 0.27 0.0 0.07 0.01 0.2 0.01 0.03 0.01 1.69 6.76
Copper (mg) 0.044 0.032 0.028 0.0 0.0 0.004 0.002 0.0 0.101 0.006 0.006 0.025 0.003 0.048 0.014 0.105 0.002 0.005 0.0 0.426 1.704
Manganese (mg) 0.213 0.072 0.033 0.0 0.0 0.227 0.119 0.002 0.138 0.0 0.006 0.01 0.002 0.164 0.017 0.224 0.114 0.027 0.0 1.365 5.46
Selenium (mcg) 10.6 4.6 0.7 0.0 0.0 0.0 0.2 0.0 0.4 1.3 0.1 7.8 3.3 0.3 0.3 0.3 0.0 1.3 0.1 31.3 125.2
Vitamin A, IU (IU) 0.0 85.065 0.0 0.0 0.0 3.835 0.662 0.0 14298.506 60.638 5.896 119.997 0.0 0.0 0.0 1.316 1.918 0.0 177.429 14755.261 59021.044
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 16.538 0.0 34.25 0.0 0.0 0.0 0.0 0.0 0.0 47.641 98.428 393.712
Vitamin A, RAE (mcg_RAE) 0.0 4.373 0.0 0.0 0.0 0.195 0.032 0.0 714.788 16.538 0.203 34.496 0.0 0.0 0.0 0.066 0.098 0.0 48.564 819.351 3277.404
Beta Carotene (mcg) 0.0 38.558 0.0 0.0 0.0 1.456 0.396 0.0 6376.125 3.063 2.643 2.464 0.0 0.0 0.0 0.79 0.728 0.0 11.218 6437.44 25749.76
Vitamin E (mg) 0.02 0.06 0.0 0.0 0.0 0.03 0.08 0.0 0.97 0.04 0.03 0.24 0.0 0.65 0.0 0.05 0.02 0.0 0.16 2.35 9.4
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 8.624 0.0 n/a n/a n/a n/a n/a 3.976 12.6 50.4
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.195 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.098 0.0 0.0 0.293 1.172
Lutein + zeaxanthin (mcg) 5.625 538.613 0.0 0.0 0.0 2.886 0.0 0.0 0.0 0.0 3.66 81.558 0.0 20.0 0.0 0.592 1.443 0.703 0.0 655.08 2620.32
Tocopherol, beta (mg) 0.02 0.01 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.01 0.0 0.0 0.0 0.05 0.2
Tocopherol, gamma (mg) 0.12 0.23 n/a n/a n/a 0.14 0.01 n/a n/a n/a 0.0 0.12 n/a n/a n/a 1.37 0.07 0.01 0.0 2.08 8.32
Tocopherol, delta (mg) 0.01 0.02 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.12 0.0 0.0 0.0 0.16 0.64
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.9 0.3 0.2 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 4.7 18.8
Thiamin (mg) 0.247 0.056 0.0 0.0 0.0 0.0 0.0 0.0 0.018 0.018 0.006 0.017 0.0 0.006 0.0 0.022 0.0 0.031 0.001 0.423 1.692
Riboflavin (mg) 0.153 0.02 0.0 0.0 0.0 0.001 0.001 0.0 0.046 0.086 0.006 0.118 0.073 0.012 0.0 0.01 0.0 0.019 0.002 0.547 2.188
Niacin (mg) 1.844 0.398 0.061 0.0 0.0 0.017 0.023 0.0 0.34 0.049 0.016 0.017 0.018 0.6 0.03 0.074 0.009 0.231 0.003 3.729 14.916
Pantothenic acid (mg) 0.138 0.111 0.072 0.0 0.0 0.005 n/a 0.0 0.368 0.239 0.008 0.355 0.031 0.133 0.036 0.038 0.002 0.017 0.008 1.56 6.24
Vitamin B-6 (mg) 0.013 0.08 0.022 0.0 0.0 0.002 0.004 0.0 0.055 0.018 0.006 0.034 0.002 0.024 0.011 0.036 0.001 0.002 0.0 0.309 1.236
Folate (mcg) 57.188 11.925 0.55 0.0 0.0 0.078 0.176 0.0 11.025 4.288 0.61 11.581 0.66 0.0 0.275 6.45 0.039 7.151 0.213 112.207 448.828
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.23 0.0 0.32 0.01 0.0 0.0 0.0 0.0 0.0 0.01 0.57 2.28
Choline (mg) 3.3 4.3 1.3 0.0 0.0 0.1 0.2 0.0 9.0 9.3 0.4 61.9 0.2 2.4 0.6 2.6 0.1 0.4 1.3 97.4 389.6
Folic acid (mcg) 48.125 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 6.018 0.0 54.143 216.572
Tryptophan (g) 0.041 0.016 n/a n/a n/a 0.001 0.0 0.0 0.009 0.012 0.0 0.042 0.021 n/a n/a 0.011 0.0 0.005 0.001 0.16 0.64
Threonine (g) 0.088 0.072 n/a n/a n/a 0.002 0.001 0.0 0.028 0.086 0.002 0.138 0.074 n/a n/a 0.039 0.001 0.011 0.003 0.543 2.172
Isoleucine (g) 0.113 0.099 n/a n/a n/a 0.002 0.001 0.0 0.028 0.116 0.002 0.165 0.109 n/a n/a 0.041 0.001 0.014 0.004 0.695 2.78
Leucine (g) 0.222 0.409 n/a n/a n/a 0.003 0.002 0.0 0.046 0.214 0.002 0.269 0.168 n/a n/a 0.077 0.002 0.028 0.006 1.448 5.792
Lysine (g) 0.072 0.044 n/a n/a n/a 0.003 0.001 0.0 0.055 0.19 0.002 0.224 0.134 n/a n/a 0.028 0.002 0.009 0.005 0.768 3.072
Methionine (g) 0.056 0.068 n/a n/a n/a 0.001 0.0 0.0 0.009 0.061 0.0 0.094 0.066 n/a n/a 0.016 0.001 0.007 0.001 0.38 1.52
Cystine (g) 0.069 0.064 n/a n/a n/a 0.001 0.0 0.0 0.0 0.018 0.0 0.067 0.048 n/a n/a 0.014 0.0 0.009 0.001 0.29 1.16
Phenylalanine (g) 0.163 0.147 n/a n/a n/a 0.002 0.001 0.0 0.037 0.116 0.002 0.168 0.114 n/a n/a 0.047 0.001 0.02 0.003 0.82 3.28
Tyrosine (g) 0.097 0.076 n/a n/a n/a 0.002 0.0 0.0 0.046 0.11 0.0 0.123 0.076 n/a n/a 0.027 0.001 0.012 0.003 0.573 2.292
Valine (g) 0.131 0.135 n/a n/a n/a 0.003 0.002 0.0 0.037 0.178 0.002 0.212 0.134 n/a n/a 0.049 0.001 0.016 0.004 0.904 3.616
Arginine (g) 0.131 0.095 n/a n/a n/a 0.002 0.001 0.0 0.055 0.061 0.002 0.202 0.107 n/a n/a 0.15 0.001 0.016 0.002 0.827 3.308
Histidine (g) 0.072 0.072 n/a n/a n/a 0.002 0.001 0.0 0.018 0.055 0.0 0.076 0.048 n/a n/a 0.026 0.001 0.009 0.001 0.38 1.52
Alanine (g) 0.103 0.227 n/a n/a n/a 0.002 0.001 0.0 0.028 0.092 0.002 0.182 0.116 n/a n/a 0.046 0.001 0.013 0.002 0.814 3.256
Aspartic acid (g) 0.138 0.187 n/a n/a n/a 0.006 0.005 0.0 0.101 0.172 0.006 0.328 0.201 n/a n/a 0.12 0.003 0.017 0.004 1.287 5.148
Glutamic acid (g) 1.088 0.588 n/a n/a n/a 0.005 0.004 0.0 0.184 0.417 0.004 0.414 0.256 n/a n/a 0.186 0.002 0.136 0.013 3.295 13.18
Glycine (g) 0.116 0.087 n/a n/a n/a 0.003 0.001 0.0 0.028 0.049 0.002 0.106 0.068 n/a n/a 0.054 0.001 0.014 0.001 0.53 2.12
Proline (g) 0.375 0.302 n/a n/a n/a 0.005 0.001 0.0 0.028 0.251 0.002 0.126 0.073 n/a n/a 0.047 0.003 0.047 0.006 1.265 5.06
Serine (g) 0.163 0.139 n/a n/a n/a 0.003 0.001 0.0 0.046 0.135 0.002 0.239 0.132 n/a n/a 0.061 0.001 0.02 0.004 0.945 3.78
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.963 0.0 104.227 0.0 0.0 0.0 0.0 0.0 0.0 15.265 127.455 509.82
Trans Fat (g) n/a 0.0 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 0.0 n/a n/a 0.0 0.0
Saturated Fat (g) 0.05 0.076 0.0 0.0 0.0 0.005 0.009 0.0 0.138 1.286 0.002 0.764 0.0 0.061 0.0 0.403 0.002 0.006 3.647 6.449 25.796
Phytosterols (mg) n/a n/a n/a n/a n/a 0.338 0.374 0.0 n/a n/a n/a n/a n/a n/a n/a 4.739 0.169 n/a n/a 5.619 22.476
Monounsaturated Fat (g) 0.028 0.139 0.0 0.0 0.0 0.003 0.005 0.0 0.037 0.545 0.0 0.939 0.0 0.121 0.0 0.588 0.002 0.004 1.492 3.902 15.608
Polyunsaturated (g) 0.128 0.29 0.0 0.0 0.0 0.001 0.006 0.0 0.018 0.055 0.002 0.335 0.0 0.4 0.0 3.104 0.0 0.016 0.216 4.572 18.288
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