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General • Easy

Avocado, Spinach, and Orange Salad

1 / Portion

Contains allergens

Citrus fruits Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Rye Gluten Wheat Mugwort-Celery-Spice Syndrome Iodine Tomato Salicylates Cucumber Olive

Ingredients - 7

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Orange 2

kcal: 603

200 x Gram

(1 g)

Protein 0.8g Fat 0.6g Carbohydrates 148.6g

Orange 2

Nutrients

Ash 0.3 g

Beta-Cryptoxanthin 110 µg

Beta-sitosterol 12 mg

Boron 0.1 mg

Calcium 50 mg

Campesterol 3 g

Carbohydrate 74.3 g

Carotene Beta 200 mg

Chlorine 1 mg

Cholesterol 1 mg

Citric acid 0.7 mg

Copper 0.04 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.8 g

Fiber soluble 0.6 g

Fructose 24.6 g

Glicemyc Index 43 µg

Glucose 23.5 g

Iodine 0.5 µg

Iron 0.3 mg

KJ 197 kJ

Kcal 47 kcal

Lutein + zeaxanthin 120 mg

Lycopene 1 µg

Magnesium 7 mg

Malic acid 0.2 g

Manganese 0.03 mg

Natron 1 g

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 7 mg

Phytosterols 18 mg

Potassium 180 mg

Protein 0.4 g

Salt 1 g

Selenium 0.5 µg

Sodium 1 mg

Stigmasterol 1 g

Sucrose 26.2 g

Sugar 74.3 g

Sugar added 1 g

Total Carbohydrates 74.3 g

Total sugar alcohols 1 g

Vitamin A 17 µg

Vitamin ARE 33 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.9 mg

Vitamin B9 (Folate) 4 µg

Vitamin C (Ascorbic acid) 4 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 70 µg

Water 21.5 g

Zinc 0.1 mg

Orange 2

Avocado

kcal: 123.9

70 x Gram

(1 g)

Protein 1.4g Fat 10.5g Carbohydrates 5.95g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Light Rye Bread

kcal: 179.3

2 x Slice of bread

(35 g)

Protein 2.8g Fat 0.91g Carbohydrates 39.97g

Light Rye Bread

Nutrients

Acidity 4.5 g

Alanine 100 g

Alcohol 1 g

Arginine 150 g

Ash 1.6 g

Aspartic acid 150 g

Beta-Glucan 0.8 g

Betaine 50 mg

Boron 200 mg

Calcium 14 mg

Carbohydrate 57.1 g

Carotene Beta 1 mg

Chloride 700 mg

Cholesterol 1 mg

Chromium 5 µg

Citric acid 50 mg

Cobalt 0.5 µg

Copper 0.07 mg

Cystine 60 g

Fat 1.3 g

Fatty monounsaturated 0.24 g

Fatty polyunsaturated 0.55 g

Fatty saturated 0.16 g

Fatty trans 0.01 g

Fiber 4.7 g

Fiber insoluble 3.5 g

Fiber soluble 1.2 g

Fluoride 10 mg

Fructose 0.3 g

Glicemyc Index 50 µg

Glucose 0.5 g

Glutamic acid 800 g

Glutamine 400 g

Glycine 110 g

Histidine 60 g

Hydroxyproline 10 g

Inulin 0.2 g

Iodine 2.5 µg

Iron 0.8 mg

Isoleucine 90 g

KJ 1083 kJ

Kcal 259 kcal

Lactose 0.1 g

Leucine 200 g

Lignin 0.3 g

Lutein 50 µg

Lysine 100 g

Magnesium 19 mg

Malic acid 20 g

Manganese 0.52 mg

Methionine 50 g

Molybdenum 12 µg

Nickel 15 mg

Omega 3 0.05 g

Omega 6 0.5 g

Oxalic acid 15 mg

Phenylalanine 120 g

Phosphorus 68 mg

Phytosterols 25 mg

Potassium 115 mg

Proline 250 g

Protein 4 g

Quinic acid 5 g

Salt 1.14 g

Selenium 5.2 µg

Serine 140 g

Silica 10 mg

Sodium 455 mg

Starch 52 g

Sucrose 1.8 g

Sugar 2.5 g

Sugar added 0.5 g

Taurine 2 mg

Threonine 90 g

Total sugar alcohols 0.1 g

Tryptophan 40 g

Tyrosine 80 g

Valine 120 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.13 mg

Vitamin B12 (Cobalamin) 0.01 µg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.47 mg

Vitamin B4 (Choline) 12 mg

Vitamin B5 (Pantothenic acid) 0.25 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 12 µg

Vitamin D 0.1 µg

Vitamin E 0.15 mg

Vitamin K 1.2 µg

Water 35 g

Zeaxanthin 10 µg

Zinc 0.77 mg

Light Rye Bread

Fresh Spinach 2

kcal: 10.5

50 x Gram

(1 g)

Protein 1.3g Fat 0.3g Carbohydrates 0.65g

Fresh Spinach 2

Nutrients

Alpha Linolenic Acid 0.14 g

Ash 1.9 g

Beta-sitosterol 9 mg

Calcium 100 mg

Carbohydrate 1.3 g

Carotene Beta 3304 mg

Chlorine 100 mg

Cholesterol 1 mg

Complete Protein 1 g

Copper 0.13 mg

Fat 0.6 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.4 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.2 g

Fiber insoluble 1.8 g

Fiber soluble 0.4 g

Folate 94.4 µg

Fructose 0.05 g

Glicemyc Index 15 µg

Glucose 0.05 g

Glutamic acid 0.25 g

Iodine 12 µg

Iron 1.8 mg

KJ 96 kJ

Kcal 23 kcal

Linoleic Acid 0.26 g

Lutein + zeaxanthin 12198 mg

Magnesium 89 mg

Manganese 0.9 mg

Natron 69 g

Nitrate 250 mg

Oleic Acid 0.01 g

Omega 3 0.14 g

Omega 6 0.26 g

Oxalic acid 970 mg

Phosphorus 46 mg

Phytosterols 12 mg

Potassium 558 mg

Protein 2.6 g

Protein Plant 2.6 g

Salt 0.2 g

Selenium 0.4 µg

Sodium 79 mg

Starch 0.1 g

Sugar 0.1 g

Vitamin A 284 µg

Vitamin ARE 568 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.62 mg

Vitamin B5 (Pantothenic acid) 0.23 mg

Vitamin B6 (Pyridoxine) 0.21 mg

Vitamin B9 (Folate) 94.4 µg

Vitamin C (Ascorbic acid) 51 mg

Vitamin D 1 µg

Vitamin E 2.03 mg

Vitamin K 590 µg

Water 91.1 g

Zinc 0.6 mg

Fresh Spinach 2

Dried Tomatoes

kcal: 7.9

40 x Gram

(1 g)

Protein 0.36g Fat 0.08g Carbohydrates 1.44g

Dried Tomatoes

Nutrients

Ash 7.7 g

Beta-Cryptoxanthin 0.1 µg

Boron 0.5 mg

Calcium 9 mg

Calories 258 kcal

Carbohydrate 3.6 g

Carotene Beta 1.2 mg

Chlorine 48 mg

Cholesterol 1 mg

Chromium 1.2 µg

Citric acid 300 mg

Cobalt 0.2 µg

Complete Protein 1 g

Copper 0.06 mg

Energy 1080 kJ

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fluoride 3 mg

Fructose 1.6 g

Galactose 1 g

Glicemyc Index 35 µg

Glucose 1.8 g

Iodine 2.5 µg

Iron 0.5 mg

KJ 1080 kJ

Kcal 258 kcal

Lactose 1 g

Lutein + zeaxanthin 1.2 mg

Lycopene 45.9 µg

Magnesium 8 mg

Malic acid 200 g

Maltose 1 g

Manganese 0.06 mg

Molybdenum 10 µg

Nickel 2 mg

Omega 3 0.01 g

Omega 6 0.11 g

Oxalic acid 50 mg

Phosphorus 21 mg

Phytosterols 10 mg

Potassium 282 mg

Protein 0.9 g

Protein Animal 1 g

Protein Plant 0.9 g

Quinic acid 15 g

Salt 0.02 g

Selenium 0.5 µg

Silica 2 mg

Sodium 8 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 3.5 g

Sugar added 1 g

Sulfur 15 mg

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Total sugar alcohols 1 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 1.5 mg

Vitamin B9 (Folate) 12 µg

Vitamin C (Ascorbic acid) 20.7 mg

Vitamin D 1 µg

Vitamin E 1.22 mg

Vitamin K 43 µg

Water 12 g

Zinc 0.26 mg

Dried Tomatoes

Greenhouse Cucumber

kcal: 6.1

40 x Gram

(1 g)

Protein 0.28g Fat 0.04g Carbohydrates 1.16g

Greenhouse Cucumber

Nutrients

Ash 0.4 g

Beta-carotene 340 µg

Calcium 15 mg

Carbohydrate 2.9 g

Chloride 35 mg

Cholesterol 1 mg

Copper 0.11 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.03 g

Fiber 0.5 g

Fiber insoluble 0.3 g

Fiber soluble 0.2 g

Fructose 0.9 g

Glucose 0.8 g

Iron 0.2 mg

KJ 64.8 kJ

Kcal 15.5 kcal

Lutein + zeaxanthin 20 mg

Magnesium 8 mg

Manganese 0.08 mg

Oxalic acid 2 mg

Phosphorus 23 mg

Potassium 125 mg

Protein 0.7 g

Salt 0.03 g

Selenium 0.2 µg

Sodium 11 mg

Sucrose 0.1 g

Sugar 1.7 g

Vitamin A 28 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.19 mg

Vitamin B5 (Pantothenic acid) 0.25 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 8 mg

Vitamin D 1 µg

Vitamin E 0.16 mg

Vitamin K 16.4 µg

Water 95.2 g

Zinc 0.24 mg

Greenhouse Cucumber

Olive Oil

kcal: 90.1

1 x Tablespoon

(10 g)

Protein 0.1g Fat 9.96g Carbohydrates 0.02g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

1021 kcal

Protein 7.04g

Fat 22.39g

Carbs 197.79g

Fiber 0g

Recipe preparation steps

Kroimy składniki, polewamy oliwą, posypujemy ulubionymi przyprawami i mieszamy ze szpinakiem. Podajemy z chlebem.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	3.15 g	3.15 g
Alanine	70.06 g	70.06 g
Alcohol	0.7 g	0.7 g
Alpha Linolenic Acid	0.15 g	0.15 g
Arginine	105.06 g	105.06 g
Ash	7.03 g	7.03 g
Aspartic acid	105.14 g	105.14 g
Beta-Cryptoxanthin	220.04 µg	220.04 µg
Beta-Glucan	0.56 g	0.56 g
Beta-carotene	136 µg	136 µg
Beta-sitosterol	96 mg	96 mg
Betaine	35.42 mg	35.42 mg
Boron	140.47 mg	140.47 mg
Calcium	177.9 mg	177.9 mg
Calories	103.2 kcal	103.2 kcal
Campesterol	6 g	6 g
Carbohydrate	197.79 g	197.79 g
Carotene Beta	2053.22 mg	2053.22 mg
Chloride	511.7 mg	511.7 mg
Chlorine	78.9 mg	78.9 mg
Cholesterol	4.8 mg	4.8 mg
Chromium	4.12 µg	4.12 µg
Citric acid	156.54 mg	156.54 mg
Cobalt	0.57 µg	0.57 µg
Complete Protein	0.9 g	0.9 g
Copper	0.41 mg	0.41 mg
Cystine	42.02 g	42.02 g
Energy	432 kJ	432 kJ
Fat	22.39 g	22.39 g
Fatty monounsaturated	14.4 g	14.4 g
Fatty polyunsaturated	3.18 g	3.18 g
Fatty saturated	3.35 g	3.35 g
Fatty trans	3.71 g	3.71 g
Fiber	14.66 g	14.66 g
Fiber insoluble	11.14 g	11.14 g
Fiber soluble	3.42 g	3.42 g
Fluoride	9.6 mg	9.6 mg
Folate	47.2 µg	47.2 µg
Fructose	50.58 g	50.58 g
Galactose	1.1 g	1.1 g
Glicemyc Index	153 µg	153 µg
Glucose	48.7 g	48.7 g
Glutamic acid	560.31 g	560.31 g
Glutamine	280.14 g	280.14 g
Glycine	77.04 g	77.04 g
Histidine	42.02 g	42.02 g
Hydroxyproline	7 g	7 g
Inulin	0.21 g	0.21 g
Iodine	11.15 µg	11.15 µg
Iron	2.8 mg	2.8 mg
Isoleucine	63.05 g	63.05 g
Lactose	1.17 g	1.17 g
Leucine	140.08 g	140.08 g
Lignin	0.21 g	0.21 g
Linoleic Acid	1.11 g	1.11 g
Lutein	35 µg	35 µg
Lutein + zeaxanthin	6347.67 mg	6347.67 mg
Lycopene	20.36 µg	20.36 µg
Lysine	70.07 g	70.07 g
Magnesium	98.6 mg	98.6 mg
Malic acid	94.44 g	94.44 g
Maltose	1.1 g	1.1 g
Manganese	0.99 mg	0.99 mg
Methionine	35.01 g	35.01 g
Molybdenum	13.1 µg	13.1 µg
Natron	36.5 g	36.5 g
Nickel	11.51 mg	11.51 mg
Nitrate	125 mg	125 mg
Oleic Acid	7.01 g	7.01 g
Omega 3	0.29 g	0.29 g
Omega 6	2.8 g	2.8 g
Oxalic acid	529.6 mg	529.6 mg
Palmitic Acid	1.35 g	1.35 g
Phenylalanine	84.06 g	84.06 g
Phosphorus	138.7 mg	138.7 mg
Phytosterols	138.7 mg	138.7 mg
Potassium	1221.9 mg	1221.9 mg
Proline	175.04 g	175.04 g
Protein	7.04 g	7.04 g
Protein Animal	0.4 g	0.4 g
Protein Plant	1.66 g	1.66 g
Quinic acid	9.52 g	9.52 g
Salt	2.94 g	2.94 g
Selenium	5.4 µg	5.4 µg
Serine	98.05 g	98.05 g
Silica	9.2 mg	9.2 mg
Sodium	372.6 mg	372.6 mg
Starch	36.56 g	36.56 g
Stearic Acid	0.23 g	0.23 g
Stigmasterol	2 g	2 g
Sucrose	53.81 g	53.81 g
Sugar	153.07 g	153.07 g
Sugar added	3.45 g	3.45 g
Sulfur	16.5 mg	16.5 mg
Taurine	1.4 mg	1.4 mg
Threonine	63.04 g	63.04 g
Total Carbohydrates	150.04 g	150.04 g
Total Fat	0.08 g	0.08 g
Total Protein	0.36 g	0.36 g
Total sugar alcohols	3.17 g	3.17 g
Tryptophan	28.01 g	28.01 g
Tyrosine	56.02 g	56.02 g
Valine	84.06 g	84.06 g
Vitamin A	235.7 µg	235.7 µg
Vitamin ARE	350 µg	350 µg
Vitamin B1 (Thiamin)	0.4 mg	0.4 mg
Vitamin B12 (Cobalamin)	2.11 µg	2.11 µg
Vitamin B2 (Riboflavin)	0.43 mg	0.43 mg
Vitamin B3 (Niacin)	3.01 mg	3.01 mg
Vitamin B4 (Choline)	18.34 mg	18.34 mg
Vitamin B5 (Pantothenic acid)	1.8 mg	1.8 mg
Vitamin B6 (Pyridoxine)	0.63 mg	0.63 mg
Vitamin B7 (Biotin)	5.19 mg	5.19 mg
Vitamin B9 (Folate)	128 µg	128 µg
Vitamin C (Ascorbic acid)	52.08 mg	52.08 mg
Vitamin D	3.47 µg	3.47 µg
Vitamin E	4.75 mg	4.75 mg
Vitamin K	480.32 µg	480.32 µg
Water	207.04 g	207.04 g
Zeaxanthin	7 µg	7 µg
Zinc	1.67 mg	1.67 mg