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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

whole wheat flour
Calorie percentages in the legend are calculated based on protein, carbohydrate, and fat contributing roughly 4, 4, and 9 calories per gram, respectively - the most common calorie calculation method accepted by the USDA. These are not exact values and may not match the calories shown.
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Detailed Nutritional Analysis

Serving Size: 1/4 cup Amount per Serving
Basic Components
Calories 101.7
Protein 4.1g
Carbohydrates 21.8g
Dietary Fiber 3.7g
Soluble Fiber 0.6g
Insoluble Fiber 3g
Sugar - Total 0.1g
Monosaccharides
Disaccharides
Other Carbs 18g
Fat - Total 0.6g
Saturated Fat 0.1g
Monounsaturated Fat 0.1g
Polyunsaturated Fat 0.2g
Trans Fatty Acids 0g
Cholesterol 0mg
Water 10.3
Dietary Exchanges
Starch 1.3
Vitamins
Vitamin A IU 2.7IU
Vitamin - A RE 0.1mcg
A Carotenoid 0.3mcg
A - Retinol
A - Beta Carotene 0.3mcg
Thiamin - B1 0.1mg
Riboflavin - B2 0.1mg
Niacin - B3 1.9mg
Niacin Equivalent 3mg
Vitamin - B6 0.1mg
Vitamin - B12 0mcg
Biotin 1.3mcg
Vitamin C 0mcg
Vitamin D IU
Vitamin D mcg
Vit E - Alpha Equivalent 0.2mg
Vitamin - E IU 0.4IU
Vitamin E mg
Folate 13.2mcg
Vitamin K 0.6mcg
Pantothenic Acid 0.3mg
Minerals
Boron
Calcium 10.2mg
Chromium
Copper 0.1mg
Fluoride
Iodine
Iron 1.2mg
Magnesium 41.4mg
Manganese 1.1mg
Molybdenum
Phosphorus 103.8mg
Potassium 121.5mg
Selenium 21.2mcg
Sodium 1.5mg
Zinc 0.9mg
Other Fats
Omega 3 Fatty Acids
Omega 6 Fatty Acids
Other
Alcohol 0g
Caffeine 0mg