Canadian Waffle

1. Toast 1 whole-wheat waffle.

2. Top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 tsp drizzle of maple syrup.

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Nutrient	Quantity
Total fats	5.5057 g
Protein	12.071 g
Carbohydrates	5.2112 g
Energy	120.1833 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0274 g
Water	60.8512 g
Aspartic acid	1.204 g
Calcium, Ca	36.51 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0127 g
Lutein + zeaxanthin	251.5 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.013 g
Fatty acids, total saturated 22:0	0.0026 g
Niacin	2.1026 mg
Hydroxyproline	0.0202 g
Vitamin A, RAE	80 g
Fatty acids, total trans-polyenoic	0.0063 g
Arginine	0.7816 g
Riboflavin	0.3534 mg
Fatty acids, total trans-polyenoic 22:4	0.0088 g
Tocopherol, beta	0.0221 mg
Fatty acids, total polyunsaturated 15:0	0.0046 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0214 g
Fatty acids, total saturated 20:1	0.0198 g
Glutamic acid	1.7177 g
Sodium, Na	285.835 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1193 g
Total lipid (fat)	5.5057 g
Manganese, Mn	0.2122 mg
Fructose	0.0347 g
Proline	0.4891 g
Fatty acids, total saturated 16:0	1.2749 g
Fatty acids, total polyunsaturated 16:1 t	0.0015 g
Fatty acids, total saturated 8:0	0.002 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.8698 g
Sucrose	4.0875 g
Choline, total	168.6952 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0069 g
Fatty acids, total polyunsaturated 18:1 t	0.0132 g
Sugars, total	4.4722 g
Serine	0.7263 g
Fatty acids, total saturated 10:0	0.0056 g
Fatty acids, total saturated 18:0	0.486 g
Fatty acids, total saturated 20:4 undifferentiated	0.108 g
Vitamin B-6	0.1538 mg
Selenium, Se	25.9635 g
Ash	1.5246 g
Vitamin D	42.71 IU
Menaquinone-4	0.9975 g
Fatty acids, total saturated 18:1 undifferentiated	1.9901 g
Pantothenic acid	0.9427 mg
Phenylalanine	0.5797 g
Fatty acids, total polyunsaturated 22:1 c	0.0003 g
Copper, Cu	0.0523 mg
Betaine	1.119 mg
Thiamin	0.17 mg
Retinol	80 g
Methionine	0.3482 g
Iron, Fe	1.0077 mg
Carbohydrate, by difference	5.2112 g
Phosphorus, P	167.5333 mg
Folate, total	24.64 g
Dihydrophylloquinone	0.05 g
Tocopherol, gamma	0.2642 mg
Fatty acids, total saturated 4:0	0.002 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0003 g
Fatty acids, total saturated 22:1 undifferentiated	0.0003 g
Alanine	0.6978 g
Cholesterol	199.68 mg
Valine	0.7208 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0143 g
Fatty acids, total saturated 18:2 undifferentiated	0.884 g
Glycine	0.4768 g
Glucose (dextrose)	0.3487 g
Fatty acids, total saturated 14:0	0.0253 g
Zinc, Zn	1.0935 mg
Isoleucine	0.6085 g
Tocopherol, delta	0.03 mg
Fatty acids, total saturated 12:0	0.0011 g
Fatty acids, total polyunsaturated	1.0897 g
Fatty acids, total saturated 14:1	0.0035 g
Tocotrienol, gamma	0.005 mg
Fatty acids, total polyunsaturated 17:1	0.0074 g
Leucine	1.0178 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0063 g
Tocotrienol, alpha	0.03 mg
Vitamin A, IU	270 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0046 g
Folate, DFE	24.64 g
Tryptophan	0.1522 g
Fatty acids, total polyunsaturated 16:1 c	0.1178 g
Fatty acids, total polyunsaturated 18:1 c	1.9762 g
Fatty acids, total saturated 20:0	0.0029 g
Tyrosine	0.4781 g
Vitamin B-12	0.5504 g
Vitamin K (phylloquinone)	0.15 g
Fatty acids, total saturated	1.82 g
Histidine	0.3891 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.006 g
Fatty acids, total monounsaturated	2.1404 g
Threonine	0.5317 g
Folate, food	24.64 g
Fatty acids, total polyunsaturated 17:0	0.013 g
Vitamin D (D2 + D3)	1.0285 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0014 g
Cryptoxanthin, beta	4.5 g
Vitamin D3 (cholecalciferol)	1.0285 g
Vitamin E (alpha-tocopherol)	0.5877 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0293 g
Fatty acids, total trans	0.021 g
Fatty acids, total trans-monoenoic	0.0147 g
Magnesium, Mg	13.1 mg
Lysine	0.969 g
Potassium, K	277.7883 mg
Cystine	0.201 g
Fluoride, F	0.55 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Maple syrup	1 teaspoon	17.3333	4.4693	0.004
Egg	1	71.5	0.36	4.755
canadian bacon	1 slice	31.35	0.3819	0.7467
wheat waffle	1	0	0	0