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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).
Cookin’ Canuck’s Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa
Cookin’ Canuck’s Whole Wheat Waffles with Blueberry Maple Syrup
Kalyn’s Kitchen’s Chicken-Garlic Sausage, Kale & Mozzarella Egg Bake
Fort Mill SC Living’s Cinnamon Apple Protein Pancakes
Whole Wheat Oat Gingerbread Pumpkin Pancake Recipe
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
1 1/4 cups old-fashioned oats
Fresh fruit, nuts and/or maple syrup (if desired)
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
1 servings in recipe 		flour
120.0g 		baking soda
6.9g 		baking powder
6.9g 		ginger
2.7g 		cinnamon
2.6g 		nutmeg
2.25g 		salt
3.0g 		eggs
88.0g 		pumpkin
108.27g 		molasses
40.0g 		maple syrup
20.0g 		milk
488.0g 		vanilla extract
4.2g 		fruit
0.0g 		Total Per Serving Total for Recipe
Protein (g) 16.44 0.0 0.0 0.25 0.1 0.0 0.0 11.07 1.08 0.0 0.0 15.71 0.0 n/a 44.66 44.66
Total Fat (g) 2.24 0.0 0.0 0.16 0.03 2.25 0.0 8.75 0.11 0.04 0.04 15.86 0.0 n/a 29.48 29.48
Carbohydrates (g) 87.08 0.0 0.0 1.91 2.1 0.0 0.0 0.68 7.04 29.89 13.42 22.06 0.53 n/a 164.7 164.7
Ash (g) 1.92 2.55 2.55 0.13 0.09 0.0 2.99 0.76 0.87 1.32 0.12 3.37 0.01 n/a 16.67 16.67
Calories (kcal) 406.8 0.0 0.0 9.369 6.422 19.89 0.0 125.84 28.15 116.0 52.2 292.8 12.096 n/a 1069.567 1069.567
Starch (g) 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
Sucrose (g) n/a n/a n/a 0.01 0.0 n/a n/a 0.1 n/a 11.76 11.26 0.0 n/a n/a 23.12 23.12
Glucose (dextrose) (g) n/a n/a n/a 0.03 0.03 n/a n/a 0.18 n/a 4.77 0.47 0.0 n/a n/a 5.49 5.49
Fructose (g) n/a n/a n/a 0.05 0.03 n/a n/a 0.1 n/a 5.12 0.18 0.0 n/a n/a 5.47 5.47
Lactose (g) n/a n/a n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 25.67 n/a n/a 25.77 25.77
Maltose (g) n/a n/a n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 n/a n/a 0.1 0.1
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 1.4 n/a 1.4 1.4
Water (g) 12.32 0.01 0.01 0.25 0.28 0.0 0.01 66.74 99.17 8.75 6.42 431.0 2.21 n/a 627.18 627.18
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 n/a 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 n/a 0.0 0.0
Sugars (g) 0.49 0.0 0.0 0.09 0.06 0.0 0.0 0.68 1.47 22.2 11.9 25.67 0.53 n/a 63.09 63.09
Galactose (g) n/a n/a n/a 0.01 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 n/a n/a 0.1 0.1
Dietary Fiber (g) 14.6 0.0 0.0 0.3 1.4 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 n/a 16.9 16.9
Calcium (mg) 40.8 0.0 0.0 3.132 26.052 0.0 0.72 46.64 22.736 82.0 13.4 551.44 0.462 n/a 787.382 787.382
Iron (mg) 4.66 0.0 0.0 0.31 0.22 0.0 0.01 1.61 0.87 1.89 0.24 0.15 0.01 n/a 9.95 9.95
Magnesium (mg) 165.6 0.0 0.0 4.968 1.56 0.0 0.03 10.56 12.992 96.8 2.8 48.8 0.504 n/a 344.614 344.614
Phosphorus (mg) 415.2 0.0 0.0 3.996 1.664 0.0 0.0 168.08 47.638 12.4 0.4 444.08 0.252 n/a 1093.71 1093.71
Potassium (mg) 486.0 0.0 0.0 36.261 11.206 0.0 0.24 117.92 368.115 585.6 40.8 697.84 6.216 n/a 2350.198 2350.198
Sodium (mg) 6.0 1887.84 1887.84 0.864 0.26 0.0 1162.74 123.2 1.083 14.8 1.8 195.2 0.378 n/a 5282.005 5282.005
Zinc (mg) 3.52 0.0 0.0 0.13 0.05 0.0 0.0 0.98 0.35 0.12 0.83 1.95 0.0 n/a 7.92 7.92
Copper (mg) 0.456 0.0 0.0 0.013 0.009 n/a 0.001 0.088 0.141 0.196 0.014 0.049 0.003 n/a 0.969 0.969
Manganese (mg) 4.56 0.0 0.0 0.716 0.454 n/a 0.003 0.035 0.141 0.612 0.66 0.0 0.01 n/a 7.19 7.19
Selenium (mcg) 84.8 0.0 0.0 1.0 0.1 0.0 0.0 27.9 0.3 7.1 0.1 18.1 0.0 n/a 139.5 139.5
Vitamin A, IU (IU) 10.8 0.0 0.0 3.969 7.67 0.0 0.0 428.56 7994.583 0.0 0.0 497.76 0.0 n/a 8943.342 8943.342
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 122.32 0.0 0.0 0.0 136.64 0.0 n/a 258.96 258.96
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.189 0.39 0.0 0.0 123.2 399.513 0.0 0.0 136.64 0.0 n/a 659.932 659.932
Beta Carotene (mcg) 6.0 0.0 0.0 2.376 2.912 0.0 0.0 8.8 3356.339 0.0 0.0 24.4 0.0 n/a 3400.827 3400.827
Vitamin E (mg) 0.98 0.0 0.0 0.49 0.06 0.0 0.0 0.85 1.15 0.0 0.0 0.29 0.0 n/a 3.83 3.83
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 30.8 n/a 0.0 n/a 195.2 n/a n/a 226.0 226.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.39 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.39 0.39
Lutein + zeaxanthin (mcg) 264.0 0.0 0.0 0.0 5.772 0.0 0.0 291.28 1624.035 0.0 0.0 0.0 0.0 n/a 2185.087 2185.087
Tocopherol, beta (mg) n/a n/a n/a 0.0 0.0 n/a n/a 0.02 n/a n/a n/a 0.0 n/a n/a 0.02 0.02
Tocopherol, gamma (mg) n/a n/a n/a 0.08 0.27 n/a n/a 0.44 n/a n/a n/a 0.05 n/a n/a 0.84 0.84
Tocopherol, delta (mg) n/a n/a n/a 0.0 0.01 n/a n/a 0.02 n/a n/a n/a 0.0 n/a n/a 0.02 0.02
Vitamin C (mg) 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 9.7 0.0 0.0 0.0 0.0 n/a 10.0 10.0
Thiamin (mg) 0.54 0.0 0.0 0.001 0.001 0.0 0.0 0.062 0.054 0.016 0.002 0.195 0.0 n/a 0.871 0.871
Riboflavin (mg) 0.264 0.0 0.0 0.005 0.001 0.0 0.0 0.422 0.119 0.0 0.002 0.878 0.004 n/a 1.696 1.696
Niacin (mg) 7.644 0.0 0.0 0.139 0.035 0.0 0.0 0.062 0.65 0.372 0.006 0.537 0.018 n/a 9.462 9.462
Pantothenic acid (mg) 1.212 0.0 0.0 n/a 0.009 0.0 0.0 1.267 0.325 0.32 0.008 1.757 0.002 n/a 4.9 4.9
Vitamin B-6 (mg) 0.408 0.0 0.0 0.023 0.004 0.0 0.0 0.123 0.065 0.268 0.0 0.195 0.001 n/a 1.087 1.087
Folate (mcg) 52.8 0.0 0.0 1.053 0.156 0.0 0.0 41.36 17.323 0.0 0.0 24.4 0.0 n/a 137.092 137.092
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.14 0.0 0.0 0.0 2.15 0.0 n/a 3.28 3.28
Choline (mg) 37.4 0.0 0.0 1.1 0.3 n/a 0.0 221.0 8.9 5.3 0.3 69.8 n/a n/a 344.1 344.1
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 n/a 0.0 0.0
Tryptophan (g) 0.252 n/a n/a 0.002 0.001 0.0 0.0 0.15 0.011 n/a n/a 0.39 n/a n/a 0.806 0.806
Threonine (g) 0.48 n/a n/a 0.005 0.004 0.0 0.0 0.493 0.032 n/a n/a 0.683 n/a n/a 1.697 1.697
Isoleucine (g) 0.612 n/a n/a 0.007 0.004 0.0 0.0 0.59 0.032 n/a n/a 0.83 n/a n/a 2.075 2.075
Leucine (g) 1.116 n/a n/a 0.011 0.007 0.0 0.0 0.959 0.054 n/a n/a 1.318 n/a n/a 3.464 3.464
Lysine (g) 0.456 n/a n/a 0.008 0.006 0.0 0.0 0.801 0.054 n/a n/a 0.683 n/a n/a 2.008 2.008
Methionine (g) 0.252 n/a n/a 0.002 0.002 0.0 0.0 0.334 0.011 n/a n/a 0.39 n/a n/a 0.992 0.992
Cystine (g) 0.384 n/a n/a 0.001 0.002 0.0 0.0 0.238 0.0 n/a n/a 0.098 n/a n/a 0.722 0.722
Phenylalanine (g) 0.78 n/a n/a 0.006 0.004 0.0 0.0 0.598 0.032 n/a n/a 0.732 n/a n/a 2.153 2.153
Tyrosine (g) 0.48 n/a n/a 0.003 0.004 0.0 0.0 0.44 0.043 n/a n/a 0.732 n/a n/a 1.702 1.702
Valine (g) 0.744 n/a n/a 0.01 0.006 0.0 0.0 0.757 0.043 n/a n/a 0.927 n/a n/a 2.487 2.487
Arginine (g) 0.768 n/a n/a 0.006 0.004 0.0 0.0 0.722 0.054 n/a n/a 0.39 n/a n/a 1.945 1.945
Histidine (g) 0.384 n/a n/a 0.004 0.003 0.0 0.0 0.273 0.022 n/a n/a 0.39 n/a n/a 1.076 1.076
Alanine (g) 0.588 n/a n/a 0.004 0.004 0.0 0.0 0.651 0.032 n/a n/a 0.488 n/a n/a 1.768 1.768
Aspartic acid (g) 0.84 n/a n/a 0.029 0.011 0.0 0.0 1.17 0.108 n/a n/a 1.171 n/a n/a 3.331 3.331
Glutamic acid (g) 5.196 n/a n/a 0.023 0.01 0.0 0.0 1.478 0.195 n/a n/a 3.172 n/a n/a 10.074 10.074
Glycine (g) 0.66 n/a n/a 0.006 0.005 0.0 0.0 0.378 0.032 n/a n/a 0.39 n/a n/a 1.473 1.473
Proline (g) 1.704 n/a n/a 0.006 0.011 0.0 0.0 0.449 0.032 n/a n/a 1.659 n/a n/a 3.861 3.861
Serine (g) 0.78 n/a n/a 0.006 0.005 0.0 0.0 0.854 0.043 n/a n/a 0.537 n/a n/a 2.225 2.225
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 372.24 0.0 0.0 0.0 48.8 0.0 n/a 421.04 421.04
Trans Fat (g) 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 0.0
Saturated Fat (g) 0.384 0.0 0.0 0.052 0.009 2.025 0.0 2.728 0.054 0.008 0.008 9.126 0.0 n/a 14.395 14.395
Phytosterols (mg) n/a n/a n/a 2.241 0.676 0.0 0.0 n/a 12.992 n/a n/a n/a n/a n/a 15.909 15.909
Monounsaturated Fat (g) 0.276 0.0 0.0 0.027 0.007 0.108 0.0 3.353 0.011 0.012 0.012 3.953 0.0 n/a 7.758 7.758
Polyunsaturated (g) 0.936 0.0 0.0 0.035 0.002 0.0 0.0 1.197 0.011 0.02 0.02 0.976 0.0 n/a 3.197 3.197