Name: Beef goulash with buckwheat and vegetables
Prep time: 80 min
Total time: 80 min
Yield: 1 portions
Ingredients: Beef Goulash (Topside) (150.00 g); Buckwheat Groats (45.00 g); Fresh Mushrooms (100.00 g); Red Bell Pepper (90.00 g); Carrot (50.00 g); Onion (65.00 g); Garlic (5.00 g); Fresh Spinach (25.00 g); Canned Tomatoes (130.00 g); Olive Oil (5.00 g); Bay Leaf (1.00 g); Allspice (1.00 g); Parsley Leaves (1.00 g); Black Pepper (0.10 g); White Salt (0.10 g)

September 24, 2025
Report

Beef goulash with buckwheat and vegetables

Preparation steps

Sauté the onion, garlic, and beef in olive oil.

Add the carrots, bell peppers, tomatoes, and spices. Simmer for about 1 hour, until the beef is tender.

Prepare the Buckwheat Groats.

Prepare the poached eggs (in gently simmering water with vinegar).

Serve the groats on a plate, followed by the vegetable stew, spinach, and poached egg. Sprinkle with parsley.

Preparation time

80 Minutes

Number of portions

Degree of flatness

3 / 5

Allergens

Beef, Buckwheat, Mushroom, Paprika, Vitamin C (Ascorbic acid), Carrot, Onion, Garlic, Oxalates, Latex-Fruit Syndrome, Birch Pollen-Related Oral Allergy Syndrome, Histamine, Tomato, Sulphites, Olive, Mugwort-Celery-Spice Syndrome, Parsley, Celery, Black Pepper, Iodine

Occasions

Types

Żywność i napoje na bazie roślin, Żywność na bazie roślin, Tłuszcze, Tłuszcze roślinne, Produkty drzewa oliwnego, Oleje roślinne, Oliwa z oliwek, Przyprawy, Przyprawy z niezielonych części roślin, Pieprz, Czarny pieprz

Glycemic Index

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Beef Goulash (Topside)

Number of servings 150 × Gram (1 g)

Weight 150 g

Beef Goulash (Topside)

Buckwheat Groats

Number of servings 45 × Gram (1 g)

Weight 45 g

Buckwheat Groats

Fresh Mushrooms

Number of servings 5 × Piece (20 g)

Weight 100 g

Fresh Mushrooms

Red Bell Pepper

Number of servings 3 × Slice (30 g)

Weight 90 g

Red Bell Pepper

Carrot

Number of servings 1 × Piece (50 g)

Weight 50 g

Carrot

Onion

Number of servings 0.5 × Small piece (130 g)

Weight 65 g

Onion

Garlic

Number of servings 1 × Tooth (5 g)

Weight 5 g

Garlic

Fresh Spinach

Number of servings 1 × Handfull (25 g)

Weight 25 g

Fresh Spinach

Canned Tomatoes

Number of servings 0.5 × Can (260 g)

Weight 130 g

Canned Tomatoes

Olive Oil

Number of servings 1 × Teaspoon (5 g)

Weight 5 g

Olive Oil

Bay Leaf

Number of servings 1 × Leaf (1 g)

Weight 1 g

Bay Leaf

Allspice

Number of servings 1 × Grain (1 g)

Weight 1 g

Allspice

Parsley Leaves

Number of servings 1 × Teaspoon (1 g)

Weight 1 g

Parsley Leaves

Black Pepper

Number of servings 1 × Pinch (0.1 g)

Weight 0.1 g

Black Pepper

White Salt

Number of servings 1 × Pinch (0.1 g)

Weight 0.1 g

White Salt

Nutritional composition for all portions of the recipe

Proteins 20%

42.94g / 80.61 g

Fats 30%

12.29g / 53.74 g

Carbohydrates 50%

59.74g / 89.57 g

Kcal

521.33Kcal / 1612.27 Kcal

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	30g / 80.61 g
Protein Plant	1.5g / 50 g
Protein Animal	30g / 50 g
Fiber	1.5g / 30 g
Chlorine	82.5mg / 2300 mg
Cholesterol	79.5mg / 300 mg
Chromium	3µg / 35 µg
Sugar	1.5g / 50 g
Zinc	4.8mg / 10 mg
Phosphorus	285mg / 700 mg
Kcal	174kcal / 2000 kcal
KJ	727.5kJ / 8400 kJ
Fatty monounsaturated	1.8g
Fatty saturated	1.5g / 20 g
Fatty trans	0.225g
Fatty polyunsaturated	0.3g / 10 g
Magnesium	15mg / 350 mg
Manganese	0.015mg / 2.3 mg
Copper	0.12mg / 1.5 mg
Omega 3	0.03g / 2.5 g
Omega 6	0.225g / 12 g
Ash	1.5g
Potassium	390mg / 4000 mg
Selenium	18µg / 70 µg
Sodium	90mg / 1500 mg
Salt	0.225g / 1500 g
Fat	4.5g / 120.92 g
Calcium	15mg / 1000 mg
Vitamin A	1.5µg / 800 µg
Vitamin B1 (Thiamin)	0.15mg / 1.1 mg
Vitamin B12 (Cobalamin)	2.1µg / 4 µg
Vitamin B2 (Riboflavin)	0.3mg / 1.4 mg
Vitamin B3 (Niacin)	8.4mg / 15 mg
Vitamin B4 (Choline)	120mg / 400 mg
Vitamin B5 (Pantothenic acid)	0.45mg / 5 mg
Vitamin B6 (Pyridoxine)	0.75mg / 1.6 mg
Vitamin B9 (Folate)	7.5µg / 300 µg
Vitamin D	0.15µg / 600 µg
Vitamin E	0.3mg / 14 mg
Vitamin K	2.25µg / 70 µg
Water	107.16g / 2700 g
Carbohydrate	1.5g / 201.53 g
Iron	3mg / 15 mg

Protein	5.67g / 80.61 g
Fiber	2.655g / 30 g
Fiber insoluble	2.115g / 25 g
Fiber soluble	0.54g / 10 g
Cholesterol	0.45mg / 300 mg
Sugar	0.405g / 50 g
Zinc	1.575mg / 10 mg
Phosphorus	206.55mg / 700 mg
Isoleucine	0.216g / 2 g
Kcal	154.35kcal / 2000 kcal
KJ	645.75kJ / 8400 kJ
Fatty monounsaturated	0.4635g
Fatty saturated	0.261g / 20 g
Fatty trans	0.45g
Fatty polyunsaturated	0.6705g / 10 g
Leucine	0.36g / 4.2 g
Lysine	0.27g / 3 g
Magnesium	98.1mg / 350 mg
Manganese	0.918mg / 2.3 mg
Copper	0.1845mg / 1.5 mg
Omega 3	0.018g / 2.5 g
Omega 6	0.6525g / 12 g
Ash	0.675g
Potassium	199.35mg / 4000 mg
Selenium	3.735µg / 70 µg
Starch	30.78g
Sodium	2.25mg / 1500 mg
Salt	0.0056g / 1500 g
Threonine	0.2025g / 1.7 g
Tryptophan	0.081g / 280 g
Fat	1.395g / 120.92 g
Valine	0.27g / 2.3 g
Calcium	11.25mg / 1000 mg
Vitamin B1 (Thiamin)	0.243mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.054mg / 1.4 mg
Vitamin B3 (Niacin)	0.8775mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.5535mg / 5 mg
Vitamin B6 (Pyridoxine)	0.3015mg / 1.6 mg
Vitamin B9 (Folate)	13.5µg / 300 µg
Vitamin E	0.1395mg / 14 mg
Vitamin K	0.855µg / 70 µg
Water	4.5g / 2700 g
Carbohydrate	31.185g / 201.53 g
Iron	1.26mg / 15 mg

Protein	2.7g / 80.61 g
Fiber	2g / 30 g
Fiber insoluble	1.3g / 25 g
Fiber soluble	0.7g / 10 g
Chlorine	37mg / 2300 mg
Cholesterol	1mg / 300 mg
Sugar	1.98g / 50 g
Zinc	0.47mg / 10 mg
Phosphorus	165mg / 700 mg
Fructose	0.94g / 40 g
Glucose	0.94g
Kcal	22kcal / 2000 kcal
KJ	92kJ / 8400 kJ
Folate	17µg / 400 µg
Fatty monounsaturated	0.03g
Fatty saturated	0.07g / 20 g
Fatty trans	1g
Fatty polyunsaturated	0.23g / 10 g
Magnesium	12mg / 350 mg
Manganese	0.06mg / 2.3 mg
Copper	0.4mg / 1.5 mg
Omega 3	0.03g / 2.5 g
Omega 6	0.21g / 12 g
Ash	0.8g
Potassium	289mg / 4000 mg
Sucrose	0.1g / 50 g
Selenium	9.3µg / 70 µg
Sulfur	34mg
Sodium	6mg / 1500 mg
Salt	0.015g / 1500 g
Fat	0.4g / 120.92 g
Calcium	11mg / 1000 mg
Vitamin A	2µg / 800 µg
Vitamin B1 (Thiamin)	0.023mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.599mg / 1.4 mg
Vitamin B3 (Niacin)	4.81mg / 15 mg
Vitamin B5 (Pantothenic acid)	1.5mg / 5 mg
Vitamin B6 (Pyridoxine)	0.05mg / 1.6 mg
Vitamin C (Ascorbic acid)	5mg / 110 mg
Vitamin D	1.94µg / 600 µg
Vitamin E	0.11mg / 14 mg
Vitamin K	3.6µg / 70 µg
Water	91.8g / 2700 g
Carbohydrate	2.6g / 201.53 g
Iron	0.9mg / 15 mg

Protein	0.9g / 80.61 g
Fiber	1.89g / 30 g
Fiber insoluble	1.44g / 25 g
Fiber soluble	0.45g / 10 g
Chloride	9mg / 2300 mg
Cholesterol	0.9mg / 300 mg
Sugar	3.78g / 50 g
Zinc	0.18mg / 10 mg
Phosphorus	23.4mg / 700 mg
Fructose	1.89g / 40 g
Glucose	1.62g
Kcal	23.4kcal / 2000 kcal
KJ	98.1kJ / 8400 kJ
Lutein + zeaxanthin	0.63mg / 6000 mg
Magnesium	10.8mg / 350 mg
Manganese	0.09mg / 2.3 mg
Copper	0.09mg / 1.5 mg
Omega 3	0.009g / 2.5 g
Omega 6	0.135g / 12 g
Ash	0.45g
Potassium	189mg / 4000 mg
Sucrose	0.09g / 50 g
Selenium	0.09µg / 70 µg
Sodium	3.6mg / 1500 mg
Salt	0.009g / 1500 g
Fat	0.27g / 120.92 g
Calcium	6.3mg / 1000 mg
Vitamin A	141.3µg / 800 µg
Vitamin B1 (Thiamin)	0.045mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.036mg / 1.4 mg
Vitamin B3 (Niacin)	0.9mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.09mg / 5 mg
Vitamin B6 (Pyridoxine)	0.27mg / 1.6 mg
Vitamin B9 (Folate)	41.4µg / 300 µg
Vitamin C (Ascorbic acid)	114.3mg / 110 mg
Vitamin E	1.44mg / 14 mg
Vitamin K	4.41µg / 70 µg
Water	82.8g / 2700 g
Carbohydrate	5.4g / 201.53 g
Iron	0.36mg / 15 mg
Beta-carotene	1.35µg / 100 µg

Beta-Glucan	0.5g / 3000 g
Beta-sitosterol	4mg
Protein	0.5g / 80.61 g
Total Protein	0.465g / 50 g
Boron	0.1mg / 1 mg
Fiber	1.8g / 30 g
Fiber insoluble	0.9g / 25 g
Fiber soluble	0.9g / 10 g
Total sugar alcohols	0.5g
Chloride	30mg / 2300 mg
Cholesterol	0.5mg / 300 mg
Sugar	2.35g / 50 g
Sugar Alcohols	0.5g / 100 g
Zinc	0.17mg / 10 mg
Phytosterols	6mg / 2 mg
Phosphorus	16mg / 700 mg
Fructose	0.45g / 40 g
Glucose	0.45g
Iodine	0.35µg / 150 µg
Carotene Beta	4142.5mg
Kcal	20.5kcal / 2000 kcal
KJ	86kJ / 8400 kJ
Alpha Linolenic Acid	0.001g / 1600 g
Citric acid	0.025mg
Folate	9.5µg / 400 µg
Quinic acid	0.005g
Linoleic Acid	0.0585g / 12 g
Malic acid	0.05g
Oxalic acid	25mg
Oleic Acid	0.0035g
Fatty monounsaturated	0.005g
Fatty saturated	0.02g / 20 g
Fatty trans	0.5g
Fatty polyunsaturated	0.06g / 10 g
Lutein + zeaxanthin	128mg / 6000 mg
Lycopene	0.05µg
Magnesium	8mg / 350 mg
Manganese	0.095mg / 2.3 mg
Copper	0.05mg / 1.5 mg
Insoluble fiber	1.2g / 25 g
Nitrogen	0.01g
Omega 3	0.001g / 2.5 g
Omega 6	0.0585g / 12 g
Palmitic Acid	0.015g
Ash	0.55g
Potassium	141mg / 4000 mg
Soluble fiber	0.6g / 10 g
Sucrose	1g / 50 g
Selenium	0.05µg / 70 µg
Starch	0.7g
Stearic Acid	0.0035g
Sodium	41mg / 1500 mg
Salt	0.1g / 1500 g
Fat	0.1g / 120.92 g
Total Fat	0.12g / 70 g
Calcium	18mg / 1000 mg
Vitamin A	828µg / 800 µg
Vitamin B1 (Thiamin)	0.027mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.027mg / 1.4 mg
Vitamin B3 (Niacin)	0.225mg / 15 mg
Vitamin B4 (Choline)	4.4mg / 400 mg
Vitamin B5 (Pantothenic acid)	0.135mg / 5 mg
Vitamin B6 (Pyridoxine)	0.075mg / 1.6 mg
Vitamin B7 (Biotin)	0.3mg / 60 mg
Vitamin B9 (Folate)	9.5µg / 300 µg
Vitamin C (Ascorbic acid)	1.7mg / 110 mg
Vitamin D	0.5µg / 600 µg
Vitamin D3	0.5µg / 20 µg
Vitamin E	0.255mg / 14 mg
Vitamin K	6.6µg / 70 µg
Water	43.6g / 2700 g
Carbohydrate	4.35g / 201.53 g
Total Carbohydrates	4.8g / 275 g
Iron	0.25mg / 15 mg

Protein	0.715g / 80.61 g
Fiber	1.105g / 30 g
Fiber insoluble	0.5525g / 25 g
Fiber soluble	0.5525g / 10 g
Chlorine	9.75mg / 2300 mg
Cholesterol	0.65mg / 300 mg
Sugar	2.73g / 50 g
Zinc	0.156mg / 10 mg
Phosphorus	9.1mg / 700 mg
Fructose	0.78g / 40 g
Glucose	1.17g
Kcal	26kcal / 2000 kcal
KJ	108.55kJ / 8400 kJ
Fatty monounsaturated	0.0065g
Fatty saturated	0.026g / 20 g
Fatty polyunsaturated	0.013g / 10 g
Lutein	6.5µg / 6000 µg
Magnesium	6.5mg / 350 mg
Manganese	0.1105mg / 2.3 mg
Copper	0.039mg / 1.5 mg
Omega 3	0.0033g / 2.5 g
Omega 6	0.013g / 12 g
Ash	0.39g
Potassium	94.9mg / 4000 mg
Sucrose	1.43g / 50 g
Selenium	0.325µg / 70 µg
Sulfur	19.5mg
Starch	0.78g
Sodium	2.6mg / 1500 mg
Fat	0.065g / 120.92 g
Calcium	14.95mg / 1000 mg
Vitamin B1 (Thiamin)	0.0325mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.013mg / 1.4 mg
Vitamin B3 (Niacin)	0.065mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.065mg / 5 mg
Vitamin B6 (Pyridoxine)	0.078mg / 1.6 mg
Vitamin B9 (Folate)	12.35µg / 300 µg
Vitamin C (Ascorbic acid)	4.55mg / 110 mg
Vitamin E	0.013mg / 14 mg
Vitamin K	0.26µg / 70 µg
Water	57.85g / 2700 g
Carbohydrate	6.045g / 201.53 g
Zeaxanthin	3.25µg / 2000 µg
Iron	0.13mg / 15 mg

Arginine	0.03g
Protein	0.32g / 80.61 g
Fiber	0.205g / 30 g
Fiber insoluble	0.165g / 25 g
Fiber soluble	0.04g / 10 g
Cholesterol	0.05mg / 300 mg
Sugar	0.05g / 50 g
Zinc	0.05mg / 10 mg
Phosphorus	7.65mg / 700 mg
Fructose	0.02g / 40 g
Glucose	0.015g
Inulin	0.6g
Kcal	7.45kcal / 2000 kcal
KJ	31.15kJ / 8400 kJ
Glutamic acid	0.075g
Fatty monounsaturated	0.0005g
Fatty saturated	0.0045g / 20 g
Fatty trans	0.05g
Fatty polyunsaturated	0.0125g / 10 g
Lysine	0.015g / 3 g
Magnesium	1.25mg / 350 mg
Manganese	0.0835mg / 2.3 mg
Copper	0.013mg / 1.5 mg
Omega 3	0.001g / 2.5 g
Omega 6	0.012g / 12 g
Ash	0.075g
Potassium	20mg / 4000 mg
Sucrose	0.03g / 50 g
Selenium	0.71µg / 70 µg
Sulfur	3mg
Starch	1.545g
Sodium	0.85mg / 1500 mg
Salt	0.002g / 1500 g
Fat	0.025g / 120.92 g
Calcium	9.05mg / 1000 mg
Vitamin B1 (Thiamin)	0.01mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0055mg / 1.4 mg
Vitamin B3 (Niacin)	0.035mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0295mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0615mg / 1.6 mg
Vitamin B7 (Biotin)	0.0009mg / 60 mg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin C (Ascorbic acid)	1.55mg / 110 mg
Vitamin D	0.05µg / 600 µg
Vitamin E	0.0005mg / 14 mg
Vitamin K	0.025µg / 70 µg
Water	2.93g / 2700 g
Carbohydrate	1.63g / 201.53 g
Iron	0.085mg / 15 mg

Alcohol	0.25g
Nitrate	70mg / 3.7 mg
Beta-Cryptoxanthin	0.25µg
Beta-sitosterol	2mg
Protein	0.725g / 80.61 g
Complete Protein	0.375g / 50 g
Total Protein	0.725g / 50 g
Protein Plant	0.725g / 50 g
Protein Animal	0.25g / 50 g
Boron	0.05mg / 1 mg
Fiber	0.55g / 30 g
Dietary Fiber	0.55g / 30 g
Fiber insoluble	0.4g / 25 g
Fiber soluble	0.15g / 10 g
Total sugar alcohols	0.25g
Chloride	20mg / 2300 mg
Chlorine	0.25mg / 2300 mg
Cholesterol	0.25mg / 300 mg
Chromium	0.001µg / 35 µg
Cobalt	0.0013µg
Sugar	0.1g / 50 g
Sugar added	0.25g / 50 g
Sugar Alcohols	0.25g / 100 g
Simple Sugars	0.1g / 50 g
Zinc	0.175mg / 10 mg
Energy	24kJ / 8400 kJ
Phytosterols	2.5mg / 2 mg
Fluoride	0.0025mg / 3.5 mg
Phosphorus	7.25mg / 700 mg
Fructose	0.025g / 40 g
Galactose	0.25g
Glucose	0.025g
Iodine	0.0008µg / 150 µg
Calories	5.75kcal / 2000 kcal
Kcal	5.75kcal / 2000 kcal
Campesterol	0.25g
KJ	24kJ / 8400 kJ
Alpha Linolenic Acid	0.035g / 1600 g
Citric acid	2.5mg
Folate	48.5µg / 400 µg
Glutamic acid	0.04g
Quinic acid	5g
Linoleic Acid	0.0525g / 12 g
Malic acid	25g
Oxalic acid	242.5mg
Fatty monounsaturated	0.0075g
Fatty saturated	0.01g / 20 g
Fatty trans	0.25g
Fatty polyunsaturated	0.06g / 10 g
Lactose	0.25g
Lutein + zeaxanthin	3049.5mg / 6000 mg
Magnesium	19.75mg / 350 mg
Maltose	0.25g
Manganese	0.065mg / 2.3 mg
Copper	0.025mg / 1.5 mg
Molybdenum	0.0025µg / 100 µg
Insoluble fiber	0.4g / 25 g
Nickel	0.005mg / 0.03 mg
Nitrogen	0.115g
Omega 3	0.035g / 2.5 g
Omega 6	0.0525g / 12 g
Ash	0.55g
Potassium	139.5mg / 4000 mg
Soluble fiber	0.15g / 10 g
Sucrose	0.05g / 50 g
Selenium	0.25µg / 70 µg
Sulfur	0.0075mg
Starch	0.025g
Stigmasterol	0.25g
Sodium	6.5mg / 1500 mg
Salt	0.0175g / 1500 g
Taurine	0.25mg
Theobromine	0.25mg
Fat	0.1g / 120.92 g
Total Fat	0.1g / 70 g
Calcium	24.75mg / 1000 mg
Vitamin A	176.75µg / 800 µg
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.25µg / 4 µg
Vitamin B2 (Riboflavin)	0.0475mg / 1.4 mg
Vitamin B3 (Niacin)	0.18mg / 15 mg
Vitamin B4 (Choline)	4.75mg / 400 mg
Vitamin B5 (Pantothenic acid)	0.015mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0475mg / 1.6 mg
Vitamin B7 (Biotin)	0.1mg / 60 mg
Vitamin B9 (Folate)	48.5µg / 300 µg
Vitamin C (Ascorbic acid)	7.025mg / 110 mg
Vitamin D	0.25µg / 600 µg
Vitamin E	0.47mg / 14 mg
Vitamin K	120.75µg / 70 µg
Water	22.85g / 2700 g
Carbohydrate	0.75g / 201.53 g
Total Carbohydrates	0.75g / 275 g
Iron	0.675mg / 15 mg
Beta-carotene	1406.5µg / 100 µg

Protein	1.17g / 80.61 g
Fiber	1.56g / 30 g
Fiber insoluble	1.04g / 25 g
Fiber soluble	0.52g / 10 g
Cholesterol	1.3mg / 300 mg
Sugar	3.38g / 50 g
Zinc	0.338mg / 10 mg
Phosphorus	27.3mg / 700 mg
Fructose	1.69g / 40 g
Glucose	1.56g
Kcal	23.4kcal / 2000 kcal
KJ	97.903kJ / 8400 kJ
Fatty monounsaturated	0.026g
Fatty saturated	0.065g / 20 g
Fatty polyunsaturated	0.156g / 10 g
Lycopene	3.51µg
Magnesium	10.4mg / 350 mg
Manganese	0.078mg / 2.3 mg
Copper	0.078mg / 1.5 mg
Omega 3	0.013g / 2.5 g
Omega 6	0.143g / 12 g
Ash	0.65g
Potassium	366.6mg / 4000 mg
Sucrose	0.13g / 50 g
Sodium	10.4mg / 1500 mg
Salt	0.026g / 1500 g
Fat	0.26g / 120.92 g
Calcium	11.7mg / 1000 mg
Vitamin A	139.1µg / 800 µg
Vitamin B1 (Thiamin)	0.0832mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0546mg / 1.4 mg
Vitamin B3 (Niacin)	1.3mg / 15 mg
Vitamin B6 (Pyridoxine)	0.195mg / 1.6 mg
Vitamin B9 (Folate)	19.5µg / 300 µg
Vitamin C (Ascorbic acid)	29.9mg / 110 mg
Vitamin E	1.586mg / 14 mg
Vitamin K	5.59µg / 70 µg
Water	121.55g / 2700 g
Carbohydrate	4.68g / 201.53 g
Iron	0.65mg / 15 mg
Beta-carotene	0.845µg / 100 µg

Beta-sitosterol	7.15mg
Protein	0.05g / 80.61 g
Fiber	0.05g / 30 g
Cholesterol	0.05mg / 300 mg
Sugar	0.05g / 50 g
Zinc	0.003mg / 10 mg
Phytosterols	11mg / 2 mg
Phosphorus	0.05mg / 700 mg
Kcal	44.2kcal / 2000 kcal
KJ	185kJ / 8400 kJ
Alpha Linolenic Acid	0.038g / 1600 g
Linoleic Acid	0.4885g / 12 g
Oleic Acid	3.5g
Fatty monounsaturated	3.506g
Fatty saturated	0.743g / 20 g
Fatty trans	0.05g
Fatty polyunsaturated	0.5305g / 10 g
Magnesium	0.05mg / 350 mg
Copper	0.0035mg / 1.5 mg
Omega 3	0.038g / 2.5 g
Omega 6	0.4885g / 12 g
Palmitic Acid	0.675g
Potassium	0.05mg / 4000 mg
Stearic Acid	0.115g
Sodium	0.05mg / 1500 mg
Salt	0.005g / 1500 g
Fat	4.98g / 120.92 g
Calcium	0.05mg / 1000 mg
Vitamin A	0.05µg / 800 µg
Vitamin B1 (Thiamin)	0.05mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.05µg / 4 µg
Vitamin B2 (Riboflavin)	0.05mg / 1.4 mg
Vitamin B3 (Niacin)	0.05mg / 15 mg
Vitamin B6 (Pyridoxine)	0.05mg / 1.6 mg
Vitamin B9 (Folate)	0.05µg / 300 µg
Vitamin C (Ascorbic acid)	0.05mg / 110 mg
Vitamin D	0.05µg / 600 µg
Vitamin E	0.5975mg / 14 mg
Vitamin K	3.01µg / 70 µg
Water	0.005g / 2700 g
Carbohydrate	0.01g / 201.53 g
Iron	0.02mg / 15 mg

Protein	0.06g / 80.61 g
Fiber	0.216g / 30 g
Cholesterol	0.01mg / 300 mg
Sugar	0.01g / 50 g
Zinc	0.0101mg / 10 mg
Phosphorus	1.13mg / 700 mg
Kcal	3.87kcal / 2000 kcal
Fatty monounsaturated	0.0104g
Fatty saturated	0.025g / 20 g
Fatty polyunsaturated	0.0236g / 10 g
Magnesium	1.35mg / 350 mg
Manganese	0.029mg / 2.3 mg
Copper	0.0055mg / 1.5 mg
Omega 3	0.0026g / 2.5 g
Omega 6	0.021g / 12 g
Ash	0.0455g
Potassium	10.1mg / 4000 mg
Selenium	0.018µg / 70 µg
Sodium	0.77mg / 1500 mg
Fat	0.09g / 120.92 g
Calcium	6.61mg / 1000 mg
Vitamin A	5.4µg / 800 µg
Vitamin B1 (Thiamin)	0.001mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0006mg / 1.4 mg
Vitamin B3 (Niacin)	0.0286mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0021mg / 1.6 mg
Vitamin B9 (Folate)	0.36µg / 300 µg
Vitamin C (Ascorbic acid)	0.392mg / 110 mg
Vitamin E	0.039mg / 14 mg
Vitamin K	0.049µg / 70 µg
Water	0.0846g / 2700 g
Carbohydrate	0.71g / 201.53 g
Iron	0.0706mg / 15 mg

Protein	0.0297g / 80.61 g
Fiber	0.033g / 30 g
Cholesterol	0.01mg / 300 mg
Sugar	0.0085g / 50 g
Zinc	0.0107mg / 10 mg
Phosphorus	0.58mg / 700 mg
Kcal	0.36kcal / 2000 kcal
KJ	1.51kJ / 8400 kJ
Folate	1.52µg / 400 µg
Fatty monounsaturated	0.0022g
Fatty saturated	0.0013g / 20 g
Fatty polyunsaturated	0.0033g / 10 g
Lutein + zeaxanthin	55.61mg / 6000 mg
Magnesium	0.5mg / 350 mg
Manganese	0.0016mg / 2.3 mg
Copper	0.0015mg / 1.5 mg
Omega 3	0.0013g / 2.5 g
Omega 6	0.002g / 12 g
Ash	0.0219g
Potassium	5.54mg / 4000 mg
Selenium	0.001µg / 70 µg
Sodium	0.56mg / 1500 mg
Fat	0.0079g / 120.92 g
Calcium	1.38mg / 1000 mg
Vitamin A	4.21µg / 800 µg
Vitamin B1 (Thiamin)	0.0009mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.001mg / 1.4 mg
Vitamin B3 (Niacin)	0.0131mg / 15 mg
Vitamin B4 (Choline)	0.128mg / 400 mg
Vitamin B6 (Pyridoxine)	0.0009mg / 1.6 mg
Vitamin B9 (Folate)	1.52µg / 300 µg
Vitamin C (Ascorbic acid)	1.33mg / 110 mg
Vitamin D	0.01µg / 600 µg
Vitamin E	0.0075mg / 14 mg
Vitamin K	16.4µg / 70 µg
Water	0.8771g / 2700 g
Carbohydrate	0.0633g / 201.53 g
Iron	0.0333mg / 15 mg
Beta-carotene	50.54µg / 100 µg

Protein	0.011g / 80.61 g
Fiber	0.0265g / 30 g
Fiber insoluble	0.001g / 25 g
Fiber soluble	0.001g / 10 g
Cholesterol	0.001mg / 300 mg
Chromium	0.001µg / 35 µg
Cobalt	0.001µg
Sugar	0.0006g / 50 g
Zinc	0.0012mg / 10 mg
Fluoride	0.001mg / 3.5 mg
Phosphorus	0.158mg / 700 mg
Iodine	0.001µg / 150 µg
Kcal	0.251kcal / 2000 kcal
KJ	1.05kJ / 8400 kJ
Fatty monounsaturated	0.0007g
Fatty saturated	0.0014g / 20 g
Fatty trans	0.001g
Fatty polyunsaturated	0.001g / 10 g
Magnesium	0.171mg / 350 mg
Manganese	0.0056mg / 2.3 mg
Copper	0.0013mg / 1.5 mg
Molybdenum	0.001µg / 100 µg
Omega 3
Omega 6	0.001g / 12 g
Ash	0.0044g
Potassium	1.329mg / 4000 mg
Selenium	0.0003µg / 70 µg
Sulfur	0.001mg
Sodium	0.02mg / 1500 mg
Salt	0.0001g / 1500 g
Fat	0.0033g / 120.92 g
Calcium	0.443mg / 1000 mg
Vitamin A	0.027µg / 800 µg
Vitamin B1 (Thiamin)	0.0001mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0002mg / 1.4 mg
Vitamin B3 (Niacin)	0.0011mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0014mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0003mg / 1.6 mg
Vitamin B9 (Folate)	0.017µg / 300 µg
Vitamin C (Ascorbic acid)	0.021mg / 110 mg
Vitamin E	0.001mg / 14 mg
Vitamin K	0.164µg / 70 µg
Water	0.0125g / 2700 g
Carbohydrate	0.0648g / 201.53 g
Iron	0.0097mg / 15 mg

Protein	0.001g / 80.61 g
Fiber	0.001g / 30 g
Chloride	59.5mg / 2300 mg
Sugar	0.001g / 50 g
Zinc	0.0001mg / 10 mg
Fluoride	0.001mg / 3.5 mg
Phosphorus	0.008mg / 700 mg
Iodine
Kcal	0.001kcal / 2000 kcal
Magnesium	0.29mg / 350 mg
Manganese	0.0001mg / 2.3 mg
Copper	0.0002mg / 1.5 mg
Potassium	0.008mg / 4000 mg
Selenium	0.001µg / 70 µg
Sodium	38.85mg / 1500 mg
Salt	100g / 1500 g
Fat	0.001g / 120.92 g
Calcium	0.029mg / 1000 mg
Water	0.0002g / 2700 g
Carbohydrate	0.001g / 201.53 g
Iron	0.0002mg / 15 mg

Alcohol	0.26g
Arginine	0.03g
Nitrate	70mg / 3.7 mg
Beta-Glucan	0.5g / 3000 g
Beta-Cryptoxanthin	0.26µg
Beta-sitosterol	13.15mg
Protein	42.94g / 80.61 g
Total Protein	1.28g / 50 g
Complete Protein	0.38g / 50 g
Protein Plant	2.23g / 50 g
Protein Animal	30.25g / 50 g
Boron	0.15mg / 1 mg
Fiber	13.87g / 30 g
Dietary Fiber	0.55g / 30 g
Fiber insoluble	7.93g / 25 g
Fiber soluble	3.86g / 10 g
Total sugar alcohols	0.76g
Chlorine	129.5mg / 2300 mg
Chloride	118.5mg / 2300 mg
Cholesterol	84.68mg / 300 mg
Chromium	3µg / 35 µg
Cobalt
Sugar	16.36g / 50 g
Sugar added	0.26g / 50 g
Sugar Alcohols	0.75g
Simple Sugars	0.1g / 50 g
Zinc	7.99mg / 10 mg
Energy	37.1kJ / 8400 kJ
Phytosterols	19.5mg / 2 mg
Fluoride
Phosphorus	750.31mg / 700 mg
Fructose	5.8g / 40 g
Galactose	0.25g
Glucose	5.79g
Inulin	0.6g
Isoleucine	0.22g / 2 g
Iodine	0.35µg / 150 µg
Calories	8.88kcal / 2000 kcal
Carotene Beta	4142.5mg
Kcal	508.66kcal / 2000 kcal
Campesterol	0.25g
KJ	2111.61kJ / 8400 kJ
Alpha Linolenic Acid	0.08g / 1600 g
Citric acid	2.53mg
Folate	76.52µg / 400 µg
Glutamic acid	0.12g
Quinic acid	5.01g
Linoleic Acid	0.6g / 12 g
Malic acid	25.05g
Oxalic acid	267.5mg
Oleic Acid	3.5g
Fatty monounsaturated	5.89g
Fatty saturated	2.75g / 20 g
Fatty trans	2.54g
Fatty polyunsaturated	2.07g / 10 g
Lactose	0.25g
Leucine	0.36g / 4.2 g
Lysine	0.29g / 3 g
Lutein	6.5µg / 6000 µg
Lutein + zeaxanthin	3256.04mg / 6000 mg
Lycopene	3.56µg
Magnesium	185.36mg / 350 mg
Maltose	0.25g
Manganese	1.65mg / 2.3 mg
Copper	1.01mg / 1.5 mg
Molybdenum
Insoluble fiber	1.6g / 25 g
Nickel	0.01mg / 0.03 mg
Nitrogen	0.13g
Omega 3	0.18g / 2.5 g
Omega 6	2.03g / 12 g
Palmitic Acid	0.7g
Ash	5.75g
Potassium	1851.67mg / 4000 mg
Soluble fiber	0.75g / 10 g
Sucrose	2.83g / 50 g
Selenium	32.52µg / 70 µg
Sulfur	56.51mg
Starch	33.85g
Stearic Acid	0.12g
Stigmasterol	0.25g
Sodium	203.68mg / 1500 mg
Salt	100.43g / 1500 g
Taurine	0.25mg
Theobromine	0.26mg
Threonine	0.2g / 1.7 g
Tryptophan	0.08g / 280 g
Fat	12.29g / 120.92 g
Total Fat	0.3g / 70 g
Valine	0.27g / 2.3 g
Calcium	138.85mg / 1000 mg
Vitamin A	1360.19µg / 800 µg
Vitamin B1 (Thiamin)	0.68mg / 1.1 mg
Vitamin B12 (Cobalamin)	3.4µg / 4 µg
Vitamin B2 (Riboflavin)	1.19mg / 1.4 mg
Vitamin B3 (Niacin)	16.92mg / 15 mg
Vitamin B4 (Choline)	129.4mg / 400 mg
Vitamin B5 (Pantothenic acid)	2.85mg / 5 mg
Vitamin B6 (Pyridoxine)	1.91mg / 1.6 mg
Vitamin B7 (Biotin)	0.4mg / 60 mg
Vitamin B9 (Folate)	156.15µg / 300 µg
Vitamin C (Ascorbic acid)	166.29mg / 110 mg
Vitamin D	2.95µg / 600 µg
Vitamin D3	0.5µg / 20 µg
Vitamin E	5.05mg / 14 mg
Vitamin K	164.28µg / 70 µg
Water	536.07g / 2700 g
Carbohydrate	59.74g / 201.53 g
Total Carbohydrates	6.3g / 275 g
Zeaxanthin	3.25µg / 2000 µg
Iron	7.88mg / 15 mg
Beta-carotene	1495.84µg