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General • Easy

Broccoli and Egg Salad

2 / Portions

Contains allergens

Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Egg Maize Milk Lactose Vitamin B12 (Cobalamin) Rennet Garlic

Ingredients - 5

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Broccoli

kcal: 182

1 x Piece

(500 g)

Protein 15g Fat 2g Carbohydrates 26g

Broccoli

Nutrients

Alanine 0.1 g

Arginine 0.1 g

Ash 0.8 g

Aspartic acid 0.25 g

Beta-Glucan 0.1 g

Beta-carotene 770 µg

Boron 0.2 mg

Calcium 48 mg

Carbohydrate 5.2 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0.01 µg

Citric acid 200 mg

Cobalt 0 µg

Copper 0.03 mg

Cystine 0.01 g

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.5 g

Fiber insoluble 1.3 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Fructose 0.6 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.5 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.08 g

Histidine 0.05 g

Inulin 0.1 g

Iodine 0.01 µg

Iron 0.9 mg

Isoleucine 0.1 g

KJ 146 kJ

Kcal 35 kcal

Lactose 1 g

Leucine 0.15 g

Lutein + zeaxanthin 1403 mg

Lysine 0.1 g

Magnesium 23 mg

Malic acid 120 g

Maltose 1 g

Manganese 0.53 mg

Methionine 0.03 g

Molybdenum 0.01 µg

Nickel 0.02 mg

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 20 mg

Phenylalanine 0.1 g

Phosphorus 66 mg

Phytosterols 20 mg

Potassium 385 mg

Proline 0.1 g

Protein 3 g

Protein Plant 3 g

Quinic acid 10 g

Salt 0.03 g

Selenium 2.5 µg

Serine 0.09 g

Silica 1 mg

Sodium 7 mg

Starch 0.2 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Threonine 0.1 g

Tryptophan 0.03 g

Tyrosine 0.05 g

Valine 0.12 g

Vitamin A 153 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 63 µg

Vitamin C (Ascorbic acid) 83 mg

Vitamin D 1 µg

Vitamin E 1.3 mg

Vitamin K 101.6 µg

Water 89.3 g

Zinc 0.4 mg

Broccoli

Whole Chicken Eggs (S)

kcal: 240.2

4 x Piece

(43 g)

Protein 21.5g Fat 16.68g Carbohydrates 1.03g

Whole Chicken Eggs (S)

Nutrients

Ash 1.1 g

Beta-Cryptoxanthin 20 µg

Calcium 47 mg

Carbohydrate 0.6 g

Chlorine 170 mg

Cholesterol 360 mg

Copper 0.06 mg

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 0.73 g

Fatty saturated 3 g

Fatty trans 0.02 g

Fiber 1 g

Iron 2.2 mg

KJ 615 kJ

Kcal 147 kcal

Lutein + zeaxanthin 380 mg

Lycopene 1 µg

Magnesium 12 mg

Manganese 0.03 mg

Omega 3 0.04 g

Omega 6 0.69 g

Phosphorus 204 mg

Potassium 133 mg

Protein 12.5 g

Retinol 272 µg

Salt 0.35 g

Selenium 30.7 µg

Sodium 141 mg

Sugar 0.6 g

Vitamin A 272 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.54 mg

Vitamin B3 (Niacin) 0.06 mg

Vitamin B4 (Choline) 294 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 1.7 µg

Vitamin D3 1.7 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 75.8 g

Zinc 1.76 mg

Whole Chicken Eggs (S)

Canned Corn

kcal: 1.2

1 x Package

(1 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.24g

Canned Corn

Nutrients

Ash 0.7 g

Calcium 4 mg

Carbohydrate 23.6 g

Carotene Beta 210 mg

Chloride 420 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.27 g

Fatty polyunsaturated 0.53 g

Fatty saturated 2 g

Fatty trans 1 g

Fiber 3.9 g

Fiber insoluble 3.2 g

Fiber soluble 0.7 g

Fructose 1.1 g

Glicemyc Index 55 µg

Glucose 1.2 g

Iron 0.5 mg

KJ 402 kJ

Kcal 96 kcal

Lutein + zeaxanthin 640 mg

Magnesium 23 mg

Manganese 0.1 mg

Omega 6 0.5 g

Phosphorus 79 mg

Potassium 220 mg

Protein 2.9 g

Salt 0.68 g

Selenium 0.6 µg

Sodium 270 mg

Starch 15.8 g

Sucrose 2.2 g

Sugar 4.5 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B9 (Folate) 24 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.46 mg

Vitamin K 0.3 µg

Water 71.3 g

Zinc 0.5 mg

Canned Corn

Natural Yogurt 2%

kcal: 54

100 x Gram

(1 g)

Protein 4.3g Fat 2g Carbohydrates 4.7g

Natural Yogurt 2%

Nutrients

Ash 0.7 g

Boron 10 mg

Calcium 120 mg

Carbohydrate 4.7 g

Casein 3.5 g

Chlorine 100 mg

Cholesterol 8 mg

Chromium 0.5 µg

Cobalt 0.1 µg

Complete Protein 4.3 g

Copper 0.03 mg

Fat 2 g

Fatty monounsaturated 0.63 g

Fatty polyunsaturated 0.06 g

Fatty saturated 1.3 g

Fatty trans 0.1 g

Fiber 1 g

Fluoride 10 mg

Glicemyc Index 20 µg

Iodine 10 µg

Iron 0.1 mg

KJ 257 kJ

Kcal 61 kcal

Lactose 4.7 g

Magnesium 17 mg

Manganese 0.01 mg

Molybdenum 1.5 µg

Nickel 1 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 95 mg

Potassium 150 mg

Protein 4.3 g

Protein Animal 4.3 g

Salt 0.1 g

Selenium 2.5 µg

Sodium 40 mg

Sugar 4.7 g

Sulfur 30 mg

Vitamin A 28 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 0.14 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B7 (Biotin) 1.5 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.03 µg

Vitamin E 0.03 mg

Vitamin K 0.2 µg

Water 87.5 g

Zinc 0.46 mg

Natural Yogurt 2%

Garlic

kcal: 8.1

1 x Tooth

(5 g)

Protein 0.32g Fat 0.03g Carbohydrates 1.63g

Garlic

Nutrients

Arginine 0.6 g

Ash 1.5 g

Calcium 181 mg

Carbohydrate 32.6 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.5 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.25 g

Fatty saturated 0.09 g

Fatty trans 1 g

Fiber 4.1 g

Fiber insoluble 3.3 g

Fiber soluble 0.8 g

Fructose 0.4 g

Glicemyc Index 30 µg

Glucose 0.3 g

Glutamic acid 1.5 g

Inulin 12 g

Iron 1.7 mg

KJ 623 kJ

Kcal 149 kcal

Lysine 0.3 g

Magnesium 25 mg

Manganese 1.67 mg

Omega 3 0.02 g

Omega 6 0.24 g

Phosphorus 153 mg

Potassium 400 mg

Protein 6.4 g

Salt 0.04 g

Selenium 14.2 µg

Sodium 17 mg

Starch 30.9 g

Sucrose 0.6 g

Sugar 1 g

Sulfur 60 mg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.7 mg

Vitamin B5 (Pantothenic acid) 0.59 mg

Vitamin B6 (Pyridoxine) 1.23 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.01 mg

Vitamin K 0.5 µg

Water 58.6 g

Zinc 1 mg

Garlic

485 kcal

Protein 41.15g

Fat 20.72g

Carbs 33.6g

Fiber 0g

Recipe preparation steps

Brokuły gotujemy na parze przez ok. 10 -15 minut.Jaja gotujemy na twardo i kroimy w kostkę.Całość przekładamy do miski, dodajemy kukurydzę i jogurt, wyciskamy czosnek.Doprawiamy solą i pieprzem, dokładnie mieszamy.Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alanine	0.5 g	0.25 g
Arginine	0.53 g	0.27 g
Ash	6.68 g	3.34 g
Aspartic acid	1.25 g	0.63 g
Beta-Cryptoxanthin	34.4 µg	17.2 µg
Beta-Glucan	0.5 g	0.25 g
Beta-carotene	3850 µg	1925 µg
Boron	11 mg	5.5 mg
Calcium	449.93 mg	224.97 mg
Carbohydrate	33.6 g	16.8 g
Carotene Beta	2.1 mg	1.05 mg
Casein	3.5 g	1.75 g
Chloride	4.2 mg	2.1 mg
Chlorine	542.4 mg	271.2 mg
Cholesterol	632.26 mg	316.13 mg
Chromium	0.53 µg	0.27 µg
Citric acid	1000 mg	500 mg
Cobalt	0.11 µg	0.06 µg
Complete Protein	4.3 g	2.15 g
Copper	0.29 mg	0.15 mg
Cystine	0.05 g	0.03 g
Fat	20.72 g	10.36 g
Fatty monounsaturated	8.19 g	4.1 g
Fatty polyunsaturated	2.04 g	1.02 g
Fatty saturated	6.73 g	3.36 g
Fatty trans	5.19 g	2.59 g
Fiber	15.47 g	7.74 g
Fiber insoluble	6.7 g	3.35 g
Fiber soluble	6.05 g	3.03 g
Fluoride	10.1 mg	5.05 mg
Fructose	3.03 g	1.52 g
Galactose	5 g	2.5 g
Glicemyc Index	97.05 µg	48.53 µg
Glucose	2.53 g	1.27 g
Glutamic acid	1.58 g	0.79 g
Glutamine	1 g	0.5 g
Glycine	0.4 g	0.2 g
Histidine	0.25 g	0.13 g
Inulin	1.1 g	0.55 g
Iodine	10.05 µg	5.03 µg
Iron	8.48 mg	4.24 mg
Isoleucine	0.5 g	0.25 g
Lactose	9.7 g	4.85 g
Leucine	0.75 g	0.38 g
Lutein + zeaxanthin	7675 mg	3837.5 mg
Lycopene	1.72 µg	0.86 µg
Lysine	0.52 g	0.26 g
Magnesium	154.12 mg	77.06 mg
Malic acid	600 g	300 g
Maltose	5 g	2.5 g
Manganese	2.79 mg	1.39 mg
Methionine	0.15 g	0.08 g
Molybdenum	1.55 µg	0.78 µg
Nickel	1.1 mg	0.55 mg
Omega 3	0.33 g	0.17 g
Omega 6	1.46 g	0.73 g
Oxalic acid	100 mg	50 mg
Phenylalanine	0.5 g	0.25 g
Phosphorus	784.32 mg	392.16 mg
Phytosterols	100 mg	50 mg
Potassium	2325.96 mg	1162.98 mg
Proline	0.5 g	0.25 g
Protein	41.15 g	20.58 g
Protein Animal	4.3 g	2.15 g
Protein Plant	15 g	7.5 g
Quinic acid	50 g	25 g
Retinol	467.84 µg	233.92 µg
Salt	0.86 g	0.43 g
Selenium	68.52 µg	34.26 µg
Serine	0.45 g	0.23 g
Silica	5 mg	2.5 mg
Sodium	321.07 mg	160.54 mg
Starch	2.71 g	1.36 g
Sucrose	2.05 g	1.03 g
Sugar	14.33 g	7.17 g
Sulfur	183 mg	91.5 mg
Threonine	0.5 g	0.25 g
Tryptophan	0.15 g	0.08 g
Tyrosine	0.25 g	0.13 g
Valine	0.6 g	0.3 g
Vitamin A	1261.19 µg	630.59 µg
Vitamin B1 (Thiamin)	0.52 mg	0.26 mg
Vitamin B12 (Cobalamin)	3.15 µg	1.58 µg
Vitamin B2 (Riboflavin)	1.68 mg	0.84 mg
Vitamin B3 (Niacin)	3.3 mg	1.65 mg
Vitamin B4 (Choline)	505.68 mg	252.84 mg
Vitamin B5 (Pantothenic acid)	2.73 mg	1.37 mg
Vitamin B6 (Pyridoxine)	1.07 mg	0.54 mg
Vitamin B7 (Biotin)	1.5 mg	0.75 mg
Vitamin B9 (Folate)	403.23 µg	201.62 µg
Vitamin C (Ascorbic acid)	417.56 mg	208.78 mg
Vitamin D	8 µg	4 µg
Vitamin D3	2.92 µg	1.46 µg
Vitamin E	7.79 mg	3.9 mg
Vitamin K	508.75 µg	254.37 µg
Water	668.02 g	334.01 g
Zinc	5.55 mg	2.77 mg