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General • Easy

Oat flakes with bananas and nuts

5 min

1 / Portion

Contains allergens

Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Oats Gluten Milk Lactose Tree nuts Citrus fruits Salicylates Vitamin C (Ascorbic acid) Coconut Cinnamon

Ingredients - 7

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Banana

kcal: 120.8

1 x Piece

(120 g)

Protein 1.2g Fat 0.36g Carbohydrates 28.2g

Banana

Nutrients

Ash 0.8 g

Calcium 6 mg

Carbohydrate 23.5 g

Carotene Beta 26 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.12 g

Fiber 1.7 g

Fiber insoluble 1.1 g

Fiber soluble 0.6 g

Fructose 4.9 g

Glicemyc Index 51 µg

Glucose 4.9 g

Histidine 15 g

Iron 0.4 mg

Isoleucine 28 g

KJ 402 kJ

Kcal 96 kcal

Leucine 50 g

Lutein + zeaxanthin 22 mg

Lysine 37 g

Magnesium 33 mg

Manganese 0.42 mg

Methionine 8 g

Omega 3 0.03 g

Omega 6 0.05 g

Phenylalanine 28 g

Phosphorus 20 mg

Potassium 395 mg

Protein 1 g

Salt 0 g

Sodium 1 mg

Starch 5.4 g

Sucrose 2.4 g

Sugar 12.2 g

Threonine 27 g

Tryptophan 11 g

Valine 38 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B6 (Pyridoxine) 0.36 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 9 mg

Vitamin E 0.27 mg

Vitamin K 0.5 µg

Water 74.3 g

Zinc 0.18 mg

Banana

Mountain Oat Flakes (Instant)

kcal: 194.8

50 x Gram

(1 g)

Protein 5.95g Fat 3.6g Carbohydrates 34.65g

Mountain Oat Flakes (Instant)

Nutrients

Alanine 0.5 g

Arginine 0.75 g

Ash 1.8 g

Aspartic acid 0.86 g

Beta-Glucan 4.5 g

Beta-sitosterol 0.03 mg

Boron 0.1 mg

Calcium 54 mg

Campesterol 0 g

Carbohydrate 69.3 g

Carotene Beta 1 mg

Chloride 0.11 mg

Cholesterol 1 mg

Chromium 0 µg

Cobalt 0 µg

Copper 0.55 mg

Cysteine 0.22 g

Fat 7.2 g

Fatty monounsaturated 2.61 g

Fatty polyunsaturated 2.9 g

Fatty saturated 1.25 g

Fatty trans 0.04 g

Fiber 6.9 g

Fiber insoluble 4.4 g

Fiber soluble 2.5 g

Fluoride 0 mg

Fructose 0.1 g

Galactose 0.01 g

Glicemyc Index 55 µg

Glucose 0.1 g

Glutamic acid 2.35 g

Glutamine 0.62 g

Glycine 0.48 g

Histidine 0.22 g

Inulin 0.1 g

Iodine 0 µg

Iron 3.9 mg

Isoleucine 0.43 g

KJ 1628 kJ

Kcal 389 kcal

Lactose 1 g

Leucine 0.81 g

Lignin 0.05 g

Lutein 0.02 µg

Lutein + zeaxanthin 0.02 mg

Lysine 0.44 g

Magnesium 129 mg

Malic acid 0.01 g

Maltose 0.2 g

Manganese 4.19 mg

Methionine 0.18 g

Molybdenum 0.03 µg

Nickel 0 mg

Omega 3 0.11 g

Omega 6 2.42 g

Oxalic acid 0.04 mg

Phenylalanine 0.55 g

Phosphorus 433 mg

Phytosterols 0.04 mg

Potassium 379 mg

Proline 0.46 g

Protein 11.9 g

Protein Animal 1 g

Protein Plant 11.9 g

Raffinose 0.08 g

Salt 0.01 g

Selenium 0 µg

Serine 0.45 g

Silica 5 mg

Sodium 5 mg

Stachyose 0.02 g

Starch 65.3 g

Stigmasterol 0 g

Sucrose 0.9 g

Sugar 1.5 g

Sugar added 1 g

Sulfur 0.14 mg

Threonine 0.38 g

Total sugar alcohols 1 g

Tryptophan 0.17 g

Tyrosine 0.34 g

Valine 0.54 g

Verbascose 0.01 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.46 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.87 mg

Vitamin B4 (Choline) 0.03 mg

Vitamin B5 (Pantothenic acid) 1.35 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 0.03 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 0 µg

Water 8 g

Zeaxanthin 1 µg

Zinc 3.1 mg

Mountain Oat Flakes (Instant)

Greek Natural Yogurt

kcal: 218.3

1 x Package

(150 g)

Protein 20.25g Fat 11.25g Carbohydrates 9g

Greek Natural Yogurt

Nutrients

Ash 1.2 g

Calcium 150 mg

Carbohydrate 6 g

Cholesterol 10 mg

Fat 7.5 g

Fatty monounsaturated 2.25 g

Fatty polyunsaturated 0.3 g

Fatty saturated 4.5 g

Fiber 1 g

Iron 0.05 mg

KJ 556 kJ

Kcal 133 kcal

Lactose 4 g

Magnesium 16.54 mg

Phosphorus 202.5 mg

Potassium 211.5 mg

Protein 13.5 g

Salt 0.13 g

Selenium 14.55 µg

Sodium 50 mg

Sugar 4 g

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1.13 µg

Vitamin B2 (Riboflavin) 0.42 mg

Vitamin B5 (Pantothenic acid) 0.5 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 0.5 mg

Water 78 g

Zinc 0.78 mg

Greek Natural Yogurt

Walnuts

kcal: 81.5

3 x Piece

(4 g)

Protein 1.92g Fat 7.24g Carbohydrates 2.16g

Walnuts

Nutrients

Alanine 0.56 g

Arginine 2.28 g

Ash 1.76 g

Aspartic acid 1.45 g

Beta-sitosterol 113 mg

Calcium 87 mg

Carbohydrate 18 g

Carotene Beta 9 mg

Chloride 20 mg

Cholesterol 1 mg

Copper 0.28 mg

Cysteine 0.22 g

Fat 60.3 g

Fatty monounsaturated 9.4 g

Fatty polyunsaturated 41.16 g

Fatty saturated 6.56 g

Fatty trans 0.03 g

Fiber 6.5 g

Fiber insoluble 5.2 g

Fiber soluble 1.3 g

Fructose 0.1 g

Glucose 0.1 g

Glutamic acid 2.96 g

Glutamine 0.6 g

Glycine 0.65 g

Histidine 0.34 g

Iron 1.8 mg

Isoleucine 0.65 g

KJ 2738 kJ

Kcal 654 kcal

Leucine 1.16 g

Lutein + zeaxanthin 9 mg

Lysine 0.35 g

Magnesium 99 mg

Manganese 3.6 mg

Methionine 0.21 g

Omega 3 9.08 g

Omega 6 38.09 g

Phenylalanine 0.61 g

Phosphorus 332 mg

Phytosterols 113 mg

Potassium 474 mg

Proline 0.57 g

Protein 16 g

Salt 0.01 g

Selenium 4.9 µg

Serine 0.75 g

Sodium 4 mg

Starch 0.3 g

Sucrose 2.2 g

Sugar 2.6 g

Threonine 0.53 g

Tryptophan 0.25 g

Tyrosine 0.36 g

Valine 0.75 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.39 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 1.19 mg

Vitamin B5 (Pantothenic acid) 0.82 mg

Vitamin B6 (Pyridoxine) 0.73 mg

Vitamin B7 (Biotin) 3.9 mg

Vitamin B9 (Folate) 98 µg

Vitamin C (Ascorbic acid) 5.8 mg

Vitamin D 1 µg

Vitamin E 2.6 mg

Vitamin K 2.7 µg

Water 4.07 g

Zinc 2.72 mg

Walnuts

Lemon Juice

kcal: 1.3

1 x Teaspoon

(3 g)

Protein 0.02g Fat 0.01g Carbohydrates 0.29g

Lemon Juice

Nutrients

Acidity 5 g

Alcohol 1 g

Ash 0.39 g

Beta-Cryptoxanthin 14 µg

Boron 0.17 mg

Calcium 40 mg

Carbohydrate 9.5 g

Carotene Beta 3 mg

Chloride 2 mg

Cholesterol 1 mg

Chromium 0.3 µg

Citric acid 5.5 mg

Cobalt 0.1 µg

Copper 0.2 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.08 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.7 g

Fiber soluble 0.3 g

Fluoride 1.6 mg

Fructose 2.4 g

Glucose 2.5 g

Iodine 0.3 µg

Iron 0.6 mg

KJ 163 kJ

Kcal 39 kcal

Lutein + zeaxanthin 11 mg

Lycopene 1 µg

Magnesium 9 mg

Malic acid 0.7 g

Manganese 0.04 mg

Molybdenum 0.3 µg

Nickel 1.5 mg

Omega 3 0.01 g

Omega 6 0.04 g

Oxalic acid 2 mg

Phosphorus 22 mg

Potassium 125 mg

Protein 0.8 g

Quinic acid 0.05 g

Salt 0.01 g

Selenium 0.2 µg

Silica 1 mg

Sodium 5 mg

Sucrose 0.3 g

Sugar added 1 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.19 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 50 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.19 mg

Vitamin K 0.4 µg

Water 90.31 g

Zinc 0.08 mg

Lemon Juice

Coconut Flakes

kcal: 42

1 x Tablespoon

(6 g)

Protein 0.34g Fat 3.79g Carbohydrates 1.62g

Coconut Flakes

Nutrients

Acidity 0.2 g

Alcohol 1 g

Alpha Linolenic Acid 0.02 g

Ash 2.2 g

Beta-carotene 1 µg

Beta-sitosterol 15 mg

Betaine 0.5 mg

Boron 0.3 mg

Calcium 23 mg

Calories 660 kcal

Capric Acid 4.2 g

Caprylic Acid 4.5 g

Carbohydrate 27 g

Chloride 45 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Copper 0.55 mg

Energy 2760 kJ

Fat 63.2 g

Fatty monounsaturated 4.58 g

Fatty polyunsaturated 1.37 g

Fatty saturated 53.25 g

Fatty trans 0.01 g

Fiber 21.1 g

Fiber insoluble 17.2 g

Fiber soluble 3.9 g

Fluoride 0.01 mg

Fructose 0.3 g

Galactose 0.1 g

Glicemyc Index 45 µg

Glucose 0.3 g

Inulin 1 g

Iodine 0 µg

Iron 3.6 mg

KJ 2760 kJ

Kcal 660 kcal

Lactose 1 g

Lauric Acid 30.5 g

Lignin 1 g

Linoleic Acid 1.2 g

Lutein + zeaxanthin 10 mg

Magnesium 90 mg

Maltose 0.1 g

Manganese 1.8 mg

Molybdenum 0.02 µg

Myristic Acid 10.5 g

Nickel 0 mg

Oleic Acid 4.2 g

Omega 3 0.02 g

Omega 6 1.35 g

Oxalic acid 15 mg

Palmitic Acid 5.5 g

Phosphorus 160 mg

Phytosterols 25 mg

Potassium 660 mg

Protein 5.6 g

Salt 0.07 g

Saturated Fatty Acids 53.25 g

Selenium 8.1 µg

Sodium 28 mg

Starch 0.5 g

Stearic Acid 2.2 g

Sucrose 5.6 g

Sugar 6.23 g

Sugar added 1 g

Theobromine 1 mg

Total Carbohydrates 27 g

Total Fat 63.2 g

Total Protein 5.6 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.9 mg

Vitamin B4 (Choline) 11.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B7 (Biotin) 2.5 mg

Vitamin B9 (Folate) 13 µg

Vitamin C (Ascorbic acid) 1.8 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 1.26 mg

Vitamin K 0.2 µg

Water 3.3 g

Zinc 0.9 mg

Coconut Flakes

Cinnamon 2

kcal: 2.7

1 x Pinch

(1 g)

Protein 0.04g Fat 0.03g Carbohydrates 0.56g

Cinnamon 2

Nutrients

Ash 3.5 g

Boron 0.2 mg

Calcium 1230 mg

Carbohydrate 56 g

Carotene Beta 112 mg

Chlorine 220 mg

Cholesterol 1 mg

Choline 23.5 mg

Chromium 0.01 µg

Cobalt 0.01 µg

Copper 0.34 mg

Fat 3.2 g

Fatty monounsaturated 0.6 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.9 g

Fatty trans 1 g

Fiber 53 g

Fiber insoluble 26.5 g

Fiber soluble 26.5 g

Fluoride 0.02 mg

Folate 6 µg

Iodine 5 µg

Iron 38 mg

KJ 1034 kJ

Kcal 247 kcal

Lutein + zeaxanthin 22 mg

Magnesium 56 mg

Manganese 17.5 mg

Molybdenum 0.03 µg

Natron 26 g

Nickel 0.01 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 61 mg

Potassium 431 mg

Protein 3.9 g

Salt 0.1 g

Selenium 3.1 µg

Sodium 10 mg

Sugar 55.4 g

Sugar added 1 g

Vitamin A 15 µg

Vitamin ARE 30 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 1.3 mg

Vitamin B4 (Choline) 23.5 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 6 µg

Vitamin C (Ascorbic acid) 3.8 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 500 µg

Water 9 g

Zinc 2 mg

Cinnamon 2

661 kcal

Protein 29.72g

Fat 26.28g

Carbs 76.48g

Fiber 0g

Recipe preparation steps

Slice the banana, drizzle with lemon juice, and mix with the oatmeal. Sprinkle the nuts over the banana and mix with the yogurt.

Sprinkle with some coconut flakes and cinnamon.

Slice the banana, drizzle with lemon juice, and mix with the oatmeal. Sprinkle the nuts over the banana and mix with the yogurt.

Sprinkle with some coconut flakes and cinnamon.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	0.16 g	0.16 g
Alanine	0.32 g	0.32 g
Alcohol	0.09 g	0.09 g
Alpha Linolenic Acid	0 g	0 g
Arginine	0.65 g	0.65 g
Ash	4.05 g	4.05 g
Aspartic acid	0.6 g	0.6 g
Beta-Cryptoxanthin	0.42 µg	0.42 µg
Beta-Glucan	2.25 g	2.25 g
Beta-carotene	0.06 µg	0.06 µg
Beta-sitosterol	14.47 mg	14.47 mg
Betaine	0.03 mg	0.03 mg
Boron	0.08 mg	0.08 mg
Calcium	284.52 mg	284.52 mg
Calories	39.6 kcal	39.6 kcal
Campesterol	0 g	0 g
Capric Acid	0.25 g	0.25 g
Caprylic Acid	0.27 g	0.27 g
Carbohydrate	76.48 g	76.48 g
Carotene Beta	33.99 mg	33.99 mg
Chloride	5.22 mg	5.22 mg
Chlorine	2.2 mg	2.2 mg
Cholesterol	16.92 mg	16.92 mg
Choline	0.24 mg	0.24 mg
Chromium	0.01 µg	0.01 µg
Citric acid	0.17 mg	0.17 mg
Cobalt	0 µg	0 µg
Copper	0.47 mg	0.47 mg
Cysteine	0.14 g	0.14 g
Energy	165.6 kJ	165.6 kJ
Fat	26.28 g	26.28 g
Fatty monounsaturated	6.14 g	6.14 g
Fatty polyunsaturated	7 g	7 g
Fatty saturated	11.52 g	11.52 g
Fatty trans	0.06 g	0.06 g
Fiber	9.63 g	9.63 g
Fiber insoluble	5.49 g	5.49 g
Fiber soluble	2.64 g	2.64 g
Fluoride	0.05 mg	0.05 mg
Folate	0.06 µg	0.06 µg
Fructose	6.03 g	6.03 g
Galactose	0.02 g	0.02 g
Glicemyc Index	91.4 µg	91.4 µg
Glucose	6.04 g	6.04 g
Glutamic acid	1.54 g	1.54 g
Glutamine	0.38 g	0.38 g
Glycine	0.32 g	0.32 g
Histidine	18.15 g	18.15 g
Inulin	0.11 g	0.11 g
Iodine	0.06 µg	0.06 µg
Iron	3.35 mg	3.35 mg
Isoleucine	33.9 g	33.9 g
Lactose	6.56 g	6.56 g
Lauric Acid	1.83 g	1.83 g
Leucine	60.55 g	60.55 g
Lignin	0.09 g	0.09 g
Linoleic Acid	0.07 g	0.07 g
Lutein	0.01 µg	0.01 µg
Lutein + zeaxanthin	28.64 mg	28.64 mg
Lycopene	0.03 µg	0.03 µg
Lysine	44.66 g	44.66 g
Magnesium	147.02 mg	147.02 mg
Malic acid	0.03 g	0.03 g
Maltose	0.11 g	0.11 g
Manganese	3.32 mg	3.32 mg
Methionine	9.72 g	9.72 g
Molybdenum	0.03 µg	0.03 µg
Myristic Acid	0.63 g	0.63 g
Natron	0.26 g	0.26 g
Nickel	0.05 mg	0.05 mg
Oleic Acid	0.25 g	0.25 g
Omega 3	1.19 g	1.19 g
Omega 6	5.93 g	5.93 g
Oxalic acid	0.98 mg	0.98 mg
Palmitic Acid	0.33 g	0.33 g
Phenylalanine	33.95 g	33.95 g
Phosphorus	594.96 mg	594.96 mg
Phytosterols	15.08 mg	15.08 mg
Potassium	1085.29 mg	1085.29 mg
Proline	0.3 g	0.3 g
Protein	29.72 g	29.72 g
Protein Animal	0.5 g	0.5 g
Protein Plant	5.95 g	5.95 g
Quinic acid	0 g	0 g
Raffinose	0.04 g	0.04 g
Salt	0.2 g	0.2 g
Saturated Fatty Acids	3.2 g	3.2 g
Selenium	22.95 µg	22.95 µg
Serine	0.32 g	0.32 g
Silica	2.53 mg	2.53 mg
Sodium	81.11 mg	81.11 mg
Stachyose	0.01 g	0.01 g
Starch	39.2 g	39.2 g
Stearic Acid	0.13 g	0.13 g
Stigmasterol	0 g	0 g
Sucrose	3.94 g	3.94 g
Sugar	22.62 g	22.62 g
Sugar added	0.6 g	0.6 g
Sulfur	0.07 mg	0.07 mg
Theobromine	0.06 mg	0.06 mg
Threonine	32.65 g	32.65 g
Total Carbohydrates	1.62 g	1.62 g
Total Fat	3.79 g	3.79 g
Total Protein	0.34 g	0.34 g
Total sugar alcohols	0.59 g	0.59 g
Tryptophan	13.32 g	13.32 g
Tyrosine	0.21 g	0.21 g
Valine	45.96 g	45.96 g
Verbascose	0.01 g	0.01 g
Vitamin A	51.8 µg	51.8 µg
Vitamin ARE	0.3 µg	0.3 µg
Vitamin B1 (Thiamin)	0.38 mg	0.38 mg
Vitamin B12 (Cobalamin)	2.3 µg	2.3 µg
Vitamin B2 (Riboflavin)	0.84 mg	0.84 mg
Vitamin B3 (Niacin)	1.24 mg	1.24 mg
Vitamin B4 (Choline)	0.96 mg	0.96 mg
Vitamin B5 (Pantothenic acid)	1.56 mg	1.56 mg
Vitamin B6 (Pyridoxine)	0.69 mg	0.69 mg
Vitamin B7 (Biotin)	0.65 mg	0.65 mg
Vitamin B9 (Folate)	47.45 µg	47.45 µg
Vitamin C (Ascorbic acid)	14.4 mg	14.4 mg
Vitamin D	0.72 µg	0.72 µg
Vitamin D3	0.09 µg	0.09 µg
Vitamin E	1.64 mg	1.64 mg
Vitamin K	5.94 µg	5.94 µg
Water	213.65 g	213.65 g
Zeaxanthin	0.5 µg	0.5 µg
Zinc	3.34 mg	3.34 mg