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 medium-small sweet potato (big enough to yield 1/3 cup mashed potato)
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
6 servings in recipe 		flour
26.04g 		rice flour
17.56g 		baking powder
2.3g 		yeast
1.33g 		kosher salt
1.0g 		butter
7.1g 		coconut oil
6.8g 		egg
8.21g 		buttermilk
27.22g 		honey
7.0g 		cardamom
0.33g 		Total Per Serving Total for Recipe
Protein (g) 2.69 1.04 0.0 0.51 0.0 0.06 0.0 1.03 0.9 0.02 0.04 6.3 37.8
Total Fat (g) 0.26 0.25 0.0 0.06 0.0 5.76 6.8 0.82 0.24 0.0 0.02 14.2 85.2
Carbohydrates (g) 19.87 14.07 0.0 0.51 0.0 0.0 0.0 0.06 1.3 5.77 0.23 41.82 250.92
Ash (g) 0.12 0.11 0.85 0.09 1.0 0.0 0.0 0.07 0.24 0.01 0.02 2.52 15.12
Calories (kcal) 94.792 64.251 0.0 3.933 0.0 50.907 58.616 11.745 10.889 21.28 1.037 317.45 1904.7
Starch (g) 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 n/a n/a n/a n/a 0.01 n/a 0.06 n/a 0.07 0.42
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a 0.02 n/a 2.5 n/a 2.52 15.12
Fructose (g) n/a n/a n/a n/a n/a n/a n/a 0.01 n/a 2.87 n/a 2.87 17.22
Lactose (g) n/a n/a n/a n/a n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Maltose (g) n/a n/a n/a n/a n/a n/a n/a 0.01 n/a 0.1 n/a 0.11 0.66
Alcohol (g) 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
Water (g) 3.1 2.09 0.0 0.1 0.0 1.27 0.0 6.23 24.53 1.2 0.03 38.56 231.36
Caffeine (mg) 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 n/a 0.0 0.0
Sugars (g) 0.07 0.02 0.0 0.0 0.0 0.0 0.0 0.06 1.3 5.75 n/a 7.21 43.26
Galactose (g) n/a n/a n/a n/a n/a n/a n/a 0.01 n/a 0.22 n/a 0.23 1.38
Dietary Fiber (g) 0.7 0.4 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1.5 9.0
Calcium (mg) 3.906 1.756 0.0 0.853 0.24 1.704 0.0 4.353 31.577 0.42 1.277 46.086 276.516
Iron (mg) 1.21 0.06 0.0 0.22 0.0 0.0 0.0 0.15 0.01 0.03 0.05 1.74 10.44
Magnesium (mg) 5.729 6.144 0.0 1.307 0.01 0.142 0.0 0.986 2.994 0.14 0.763 18.215 109.29
Phosphorus (mg) 28.125 17.204 0.0 17.2 0.0 1.704 0.0 15.687 24.227 0.28 0.593 105.021 630.126
Potassium (mg) 27.865 13.342 0.0 26.667 0.08 1.704 0.0 11.006 41.105 3.64 3.73 129.138 774.828
Sodium (mg) 0.521 0.0 629.28 0.667 387.58 0.781 0.0 11.499 28.583 0.28 0.06 1059.25 6355.5
Zinc (mg) 0.18 0.14 0.0 0.09 0.0 0.01 0.0 0.09 0.11 0.02 0.02 0.66 3.96
Copper (mg) 0.036 0.023 0.0 0.007 0.0 0.001 0.0 0.008 0.003 0.003 0.001 0.083 0.498
Manganese (mg) 0.177 0.211 0.0 0.007 0.001 0.0 0.0 0.003 0.0 0.006 0.093 0.498 2.988
Selenium (mcg) 8.8 2.7 0.0 0.3 0.0 0.1 0.0 2.6 0.5 0.1 n/a 15.1 90.6
Vitamin A, IU (IU) 0.0 0.0 0.0 0.013 0.0 177.429 0.0 39.999 7.078 0.0 0.0 224.519 1347.114
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 47.641 0.0 11.417 1.906 0.0 0.0 60.963 365.778
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0 0.0 48.564 0.0 11.499 1.906 0.0 0.0 61.968 371.808
Beta Carotene (mcg) 0.0 0.0 0.0 0.0 0.0 11.218 0.0 0.821 0.272 0.0 n/a 12.312 73.872
Vitamin E (mg) 0.02 0.02 0.0 0.0 0.0 0.16 0.01 0.08 0.01 0.0 n/a 0.3 1.8
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 2.875 n/a n/a n/a 2.875 17.25
Lycopene (mcg) 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
Lutein + zeaxanthin (mcg) 4.688 0.0 0.0 0.0 0.0 0.0 0.0 27.186 0.0 0.0 n/a 31.874 191.244
Tocopherol, beta (mg) 0.02 n/a n/a n/a n/a 0.0 0.0 0.0 0.01 n/a n/a 0.03 0.18
Tocopherol, gamma (mg) 0.1 n/a n/a n/a n/a 0.0 0.01 0.04 0.01 n/a n/a 0.16 0.96
Tocopherol, delta (mg) 0.01 n/a n/a n/a n/a 0.0 0.0 0.0 0.01 n/a n/a 0.01 0.06
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.4 2.4
Thiamin (mg) 0.206 0.025 0.0 0.031 0.0 0.001 0.0 0.006 0.008 0.0 0.001 0.277 1.662
Riboflavin (mg) 0.128 0.004 0.0 0.073 0.0 0.002 0.0 0.039 0.041 0.003 0.001 0.29 1.74
Niacin (mg) 1.536 0.455 0.0 0.53 0.0 0.003 0.0 0.006 0.016 0.008 0.004 2.558 15.348
Pantothenic acid (mg) 0.115 0.144 0.0 0.151 0.0 0.008 0.0 0.118 0.076 0.005 n/a 0.616 3.696
Vitamin B-6 (mg) 0.01 0.077 0.0 0.021 0.0 0.0 0.0 0.011 0.008 0.001 0.001 0.13 0.78
Folate (mcg) 47.656 0.702 0.0 31.2 0.0 0.213 0.0 3.86 1.361 0.14 n/a 85.133 510.798
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.01 0.0 0.11 0.06 0.0 0.0 0.18 1.08
Choline (mg) 2.7 1.0 0.0 0.4 0.0 1.3 0.0 20.6 4.4 0.2 n/a 30.6 183.6
Folic acid (mcg) 40.104 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 40.104 240.624
Tryptophan (g) 0.034 0.012 n/a 0.006 0.0 0.001 0.0 0.014 0.011 0.0 n/a 0.078 0.468
Threonine (g) 0.073 0.037 n/a 0.027 0.0 0.003 0.0 0.046 0.044 0.0 n/a 0.229 1.374
Isoleucine (g) 0.094 0.042 n/a 0.029 0.0 0.004 0.0 0.055 0.054 0.001 n/a 0.279 1.674
Leucine (g) 0.185 0.086 n/a 0.041 0.0 0.006 0.0 0.09 0.09 0.001 n/a 0.497 2.982
Lysine (g) 0.06 0.037 n/a 0.042 0.0 0.005 0.0 0.075 0.076 0.001 n/a 0.296 1.776
Methionine (g) 0.047 0.025 n/a 0.01 0.0 0.001 0.0 0.031 0.022 0.0 n/a 0.136 0.816
Cystine (g) 0.057 0.019 n/a 0.007 0.0 0.001 0.0 0.022 0.008 0.0 n/a 0.114 0.684
Phenylalanine (g) 0.135 0.056 n/a 0.025 0.0 0.003 0.0 0.056 0.046 0.001 n/a 0.322 1.932
Tyrosine (g) 0.081 0.054 n/a 0.021 0.0 0.003 0.0 0.041 0.038 0.001 n/a 0.239 1.434
Valine (g) 0.109 0.061 n/a 0.031 0.0 0.004 0.0 0.071 0.065 0.001 n/a 0.343 2.058
Arginine (g) 0.109 0.091 n/a 0.028 0.0 0.002 0.0 0.067 0.035 0.001 n/a 0.334 2.004
Histidine (g) 0.06 0.026 n/a 0.013 0.0 0.001 0.0 0.025 0.027 0.0 n/a 0.154 0.924
Alanine (g) 0.086 0.058 n/a 0.034 0.0 0.002 0.0 0.061 0.033 0.001 n/a 0.274 1.644
Aspartic acid (g) 0.115 0.097 n/a 0.052 0.0 0.004 0.0 0.109 0.071 0.002 n/a 0.45 2.7
Glutamic acid (g) 0.906 0.193 n/a 0.075 0.0 0.013 0.0 0.138 0.174 0.001 n/a 1.501 9.006
Glycine (g) 0.096 0.047 n/a 0.025 0.0 0.001 0.0 0.035 0.019 0.001 n/a 0.225 1.35
Proline (g) 0.313 0.049 n/a 0.022 0.0 0.006 0.0 0.042 0.09 0.006 n/a 0.527 3.162
Serine (g) 0.135 0.054 n/a 0.025 0.0 0.004 0.0 0.08 0.046 0.001 n/a 0.345 2.07
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 15.265 0.0 34.742 1.089 0.0 0.0 51.096 306.576
Trans Fat (g) 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
Saturated Fat (g) 0.042 0.068 0.0 0.008 0.0 3.647 5.882 0.255 0.15 0.0 0.002 10.054 60.324
Phytosterols (mg) n/a n/a n/a n/a 0.0 n/a 5.848 n/a n/a n/a 0.153 6.001 36.006
Monounsaturated Fat (g) 0.023 0.077 0.0 0.034 0.0 1.492 0.394 0.313 0.068 0.0 0.003 2.406 14.436
Polyunsaturated (g) 0.107 0.067 0.0 0.0 0.0 0.216 0.122 0.112 0.008 0.0 0.001 0.633 3.798