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1.
Cauliflower
Cauliflower
kcal: 78.5
250 x Gram
(1 g)
Protein 6g Fat 0.5g Carbohydrates 12.5g
Cauliflower
Cauliflower
Nutrients
Ash 0.7 g
Beta-carotene 2 µg
Boron 0.2 mg
Calcium 13 mg
Carbohydrate 5 g
Chloride 44 mg
Cholesterol 1 mg
Chromium 0.2 µg
Cobalt 0 µg
Copper 0.04 mg
Fat 0.2 g
Fatty monounsaturated 0.01 g
Fatty polyunsaturated 0.1 g
Fatty saturated 0.03 g
Fatty trans 1 g
Fiber 2.4 g
Fiber insoluble 1.6 g
Fiber soluble 0.8 g
Fluoride 0 mg
Folate 57 µg
Fructose 0.97 g
Galactose 1 g
Glucose 0.94 g
Iodine 1 µg
Iron 0.6 mg
KJ 105 kJ
Kcal 25 kcal
Lactose 1 g
Lutein + zeaxanthin 1 mg
Magnesium 11 mg
Manganese 0.23 mg
Molybdenum 10 µg
Nickel 0 mg
Omega 3 0.04 g
Omega 6 0.07 g
Phosphorus 28 mg
Phytosterols 18 mg
Potassium 214 mg
Protein 2.4 g
Salt 0.07 g
Selenium 0.6 µg
Sodium 26 mg
Starch 1.4 g
Sucrose 0.2 g
Sugar 1.9 g
Sulfur 37 mg
Vitamin A 2 µg
Vitamin B1 (Thiamin) 0.11 mg
Vitamin B2 (Riboflavin) 0.1 mg
Vitamin B3 (Niacin) 0.6 mg
Vitamin B4 (Choline) 44.3 mg
Vitamin B5 (Pantothenic acid) 0.67 mg
Vitamin B6 (Pyridoxine) 0.15 mg
Vitamin B7 (Biotin) 0.2 mg
Vitamin B9 (Folate) 57 µg
Vitamin C (Ascorbic acid) 69 mg
Vitamin D 1 µg
Vitamin E 0.12 mg
Vitamin K 15.5 µg
Water 91.9 g
Zinc 0.23 mg
2.
Butterhead Lettuce
100 x Gram
(1 g)
Protein 1.4g Fat 0.2g Carbohydrates 2.9g
Butterhead Lettuce
Butterhead Lettuce
Nutrients
Ash 0.6 g
Beta-Cryptoxanthin 28 µg
Beta-carotene 2260 µg
Calcium 24 mg
Carbohydrate 2.9 g
Chlorine 43 mg
Cholesterol 1 mg
Chromium 0.5 µg
Copper 0.04 mg
Fat 0.2 g
Fatty monounsaturated 0.01 g
Fatty polyunsaturated 0.14 g
Fatty saturated 0.04 g
Fatty trans 1 g
Fiber 1.4 g
Fiber insoluble 1 g
Fiber soluble 0.4 g
Fructose 0.8 g
Glicemyc Index 32 µg
Glucose 0.7 g
Iodine 1.2 µg
Iron 0.7 mg
KJ 54 kJ
Kcal 13 kcal
Lutein + zeaxanthin 1730 mg
Magnesium 9 mg
Manganese 0.28 mg
Molybdenum 2 µg
Nitrate 1200 mg
Omega 3 0.03 g
Omega 6 0.11 g
Oxalic acid 3 mg
Phosphorus 21 mg
Potassium 134 mg
Protein 1.4 g
Salt 0.01 g
Selenium 0.3 µg
Sodium 4 mg
Sucrose 0.1 g
Sulfur 27 mg
Vitamin A 192 µg
Vitamin B1 (Thiamin) 0.04 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 0.08 mg
Vitamin B3 (Niacin) 0.22 mg
Vitamin B6 (Pyridoxine) 0.06 mg
Vitamin B9 (Folate) 29 µg
Vitamin C (Ascorbic acid) 13 mg
Vitamin D 1 µg
Vitamin E 0.43 mg
Vitamin K 102.3 µg
Water 95.32 g
Zinc 0.44 mg
3.
Pork Shoulder
Pork Shoulder
kcal: 263.3
100 x Gram
(1 g)
Protein 16g Fat 21.7g Carbohydrates 1g
Pork Shoulder
Pork Shoulder
Nutrients
Ash 0.8 g
Calcium 10 mg
Carbohydrate 1 g
Chlorine 1 mg
Cholesterol 80 mg
Copper 0.06 mg
Fat 21.7 g
Fatty monounsaturated 9.8 g
Fatty polyunsaturated 2.1 g
Fatty saturated 7.7 g
Fatty trans 0.1 g
Fiber 1 g
Iron 1.1 mg
KJ 1012 kJ
Kcal 242 kcal
Magnesium 20 mg
Omega 3 0.1 g
Omega 6 1.8 g
Phosphorus 180 mg
Potassium 280 mg
Protein 16 g
Protein Animal 16 g
Salt 0.1 g
Selenium 30 µg
Sodium 60 mg
Sugar 1 g
Vitamin B1 (Thiamin) 0.9 mg
Vitamin B12 (Cobalamin) 0.7 µg
Vitamin B2 (Riboflavin) 0.2 mg
Vitamin B3 (Niacin) 4.5 mg
Vitamin B6 (Pyridoxine) 0.4 mg
Vitamin D 0.8 µg
Vitamin E 0.2 mg
Water 60.5 g
Zinc 2.5 mg
4.
Millet Groats
Millet Groats
kcal: 283.6
80 x Gram
(1 g)
Protein 8.4g Fat 2.32g Carbohydrates 57.28g
Millet Groats
Millet Groats
Nutrients
Alanine 0.7 g
Alpha Linolenic Acid 0.02 g
Arginine 0.4 g
Ash 2.5 g
Aspartic acid 0.7 g
Beta-Glucan 0.5 g
Calcium 10 mg
Calories 378 kcal
Carbohydrate 71.6 g
Chlorine 30 mg
Cholesterol 1 mg
Chromium 2 µg
Complete Protein 1 g
Copper 0.78 mg
Cysteine 0.2 g
Energy 1582 kJ
Fat 2.9 g
Fatty acids 2.9 g
Fatty monounsaturated 0.6 g
Fatty polyunsaturated 1.28 g
Fatty saturated 0.6 g
Fatty trans 1 g
Fiber 3.2 g
Fiber insoluble 2.6 g
Fiber soluble 0.6 g
Fructose 0.1 g
Galactose 1 g
Glicemyc Index 71 µg
Glucose 0.1 g
Glutamic acid 2.1 g
Glycine 0.3 g
Histidine 0.2 g
Inulin 1 g
Iron 4.8 mg
Isoleucine 0.4 g
KJ 1582 kJ
Kcal 378 kcal
Lactose 1 g
Leucine 1.2 g
Linoleic Acid 1.26 g
Lutein + zeaxanthin 0.22 mg
Lysine 0.25 g
Magnesium 100 mg
Maltose 0.1 g
Manganese 1.61 mg
Methionine 0.2 g
Molybdenum 15 µg
Myristic Acid 0.02 g
Oleic Acid 0.6 g
Omega 3 0.02 g
Omega 6 1.26 g
Oxalic acid 15 mg
Palmitic Acid 0.4 g
Phenylalanine 0.5 g
Phosphorus 240 mg
Phytosterols 20 mg
Potassium 220 mg
Proline 0.6 g
Protein 10.5 g
Protein Animal 1 g
Protein Plant 10.5 g
Salt 0.01 g
Selenium 2.7 µg
Serine 0.5 g
Sodium 5 mg
Starch 65 g
Stearic Acid 0.1 g
Sucrose 0.1 g
Sugar added 1 g
Sulfur 150 mg
Threonine 0.3 g
Total Carbohydrates 71.6 g
Total Fat 2.9 g
Total Protein 10.5 g
Total sugar alcohols 1 g
Tryptophan 0.12 g
Tyrosine 0.3 g
Valine 0.5 g
Vitamin A 1 µg
Vitamin B1 (Thiamin) 0.73 mg
Vitamin B2 (Riboflavin) 0.38 mg
Vitamin B3 (Niacin) 2.3 mg
Vitamin B4 (Choline) 55 mg
Vitamin B5 (Pantothenic acid) 0.85 mg
Vitamin B6 (Pyridoxine) 0.75 mg
Vitamin B7 (Biotin) 0.01 mg
Vitamin B9 (Folate) 83 µg
Vitamin C (Ascorbic acid) 1 mg
Vitamin D 1 µg
Vitamin D3 1 µg
Vitamin E 0.1 mg
Vitamin K 0.9 µg
Water 10 g
Zinc 3.4 mg
5.
Natural Yogurt 2%
Natural Yogurt 2%
kcal: 43.2
80 x Gram
(1 g)
Protein 3.44g Fat 1.6g Carbohydrates 3.76g
Natural Yogurt 2%
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
6.
Garden Dill
Garden Dill
kcal: 6.3
16 x Gram
(1 g)
Protein 0.45g Fat 0.06g Carbohydrates 0.98g
Garden Dill
Garden Dill
Nutrients
Ash 1.4 g
Calcium 64 mg
Carbohydrate 6.1 g
Carotene Beta 2100 mg
Chloride 50 mg
Chromium 0 µg
Copper 0.12 mg
Fat 0.4 g
Fatty monounsaturated 0.1 g
Fatty polyunsaturated 0.2 g
Fatty saturated 0.1 g
Fiber 3.3 g
Fiber insoluble 2.1 g
Fiber soluble 1.2 g
Folate 10 µg
Glutamic acid 0.3 g
Iron 2.7 mg
KJ 134 kJ
Kcal 32 kcal
Lutein + zeaxanthin 3800 mg
Magnesium 14 mg
Manganese 0.5 mg
Molybdenum 0.01 µg
Omega 3 0.05 g
Omega 6 0.15 g
Phosphorus 51 mg
Potassium 396 mg
Protein 2.8 g
Salt 0.02 g
Selenium 0.3 µg
Sodium 7 mg
Sucrose 0.1 g
Sugar 0.5 g
Vitamin A 350 µg
Vitamin B1 (Thiamin) 0.23 mg
Vitamin B2 (Riboflavin) 0.11 mg
Vitamin B3 (Niacin) 0.2 mg
Vitamin B4 (Choline) 12 mg
Vitamin B5 (Pantothenic acid) 0.2 mg
Vitamin B6 (Pyridoxine) 0.1 mg
Vitamin C (Ascorbic acid) 31 mg
Vitamin E 0.2 mg
Vitamin K 270 µg
Water 87.7 g
Zinc 2.6 mg
7.
Cold-Pressed Rapeseed Oil
5 x Gram
(1 ml)
Protein 0.05g Fat 5g Carbohydrates 0.05g
Cold-Pressed Rapeseed Oil
Cold-Pressed Rapeseed Oil
Nutrients
Alpha Linolenic Acid 10 g
Ash 1 g
Beta-sitosterol 350 mg
Carbohydrate 1 g
Cholesterol 1 mg
Erucic Acid 0.3 g
Fat 100 g
Fatty monounsaturated 60.76 g
Fatty polyunsaturated 28.6 g
Fatty saturated 5.25 g
Fatty trans 0.1 g
Fiber 1 g
KJ 3762 kJ
Kcal 900 kcal
Linoleic Acid 18.6 g
Monounsaturated fat 18:1 c 60.76 g
Oleic Acid 60.76 g
Omega 3 10 g
Omega 6 18.6 g
Phytosterols 700 mg
Polyunsaturated fat 18:2 n-6 18.6 g
Protein 1 g
Salt 1 g
Saturated fat 16:0 3.8 g
Saturated fat 18:0 1.1 g
Sodium 1 mg
Sugar 1 g
Vitamin E 29.05 mg
Vitamin K 71.3 µg
Water 1 g
739 kcal
Protein 35.74g
Fat 31.38g
Carbs 78.47g
Fiber 0g

Recipe preparation steps

1
Kalafiora gotujemy na parze lub tradycyjnie, rozdrabniamy i mieszamy ze zmielonym mięsem, ulubionymi przyprawami i koperkiem. Formujemy kotlety i smażymy na oleju. Kaszę gotujemy według przepisu na opakowaniu. Sałatę rwiemy, mieszamy z jogurtem i doprawiamy.
Nutrients

Nutrients

food.nutrients.detailed_list

Name All Portions Single Portion
Alanine 0.56 g 0.56 g
Alpha Linolenic Acid 0.52 g 0.52 g
Arginine 0.32 g 0.32 g
Ash 5.98 g 5.98 g
Aspartic acid 0.56 g 0.56 g
Beta-Cryptoxanthin 28 µg 28 µg
Beta-Glucan 0.4 g 0.4 g
Beta-carotene 2265 µg 2265 µg
Beta-sitosterol 17.5 mg 17.5 mg
Boron 8.5 mg 8.5 mg
Calcium 180.74 mg 180.74 mg
Calories 302.4 kcal 302.4 kcal
Carbohydrate 78.47 g 78.47 g
Carotene Beta 336 mg 336 mg
Casein 2.8 g 2.8 g
Chloride 118 mg 118 mg
Chlorine 148 mg 148 mg
Cholesterol 90.75 mg 90.75 mg
Chromium 3 µg 3 µg
Cobalt 0.08 µg 0.08 µg
Complete Protein 4.24 g 4.24 g
Copper 0.86 mg 0.86 mg
Cysteine 0.16 g 0.16 g
Energy 1265.6 kJ 1265.6 kJ
Erucic Acid 0.02 g 0.02 g
Fat 31.38 g 31.38 g
Fatty acids 2.32 g 2.32 g
Fatty monounsaturated 13.88 g 13.88 g
Fatty polyunsaturated 5.02 g 5.02 g
Fatty saturated 9.62 g 9.62 g
Fatty trans 4.49 g 4.49 g
Fiber 12.34 g 12.34 g
Fiber insoluble 7.42 g 7.42 g
Fiber soluble 3.07 g 3.07 g
Fluoride 8 mg 8 mg
Folate 144.1 µg 144.1 µg
Fructose 3.31 g 3.31 g
Galactose 3.3 g 3.3 g
Glicemyc Index 104.8 µg 104.8 µg
Glucose 3.13 g 3.13 g
Glutamic acid 1.73 g 1.73 g
Glycine 0.24 g 0.24 g
Histidine 0.16 g 0.16 g
Inulin 0.8 g 0.8 g
Iodine 11.7 µg 11.7 µg
Iron 7.65 mg 7.65 mg
Isoleucine 0.32 g 0.32 g
Lactose 7.06 g 7.06 g
Leucine 0.96 g 0.96 g
Linoleic Acid 1.94 g 1.94 g
Lutein + zeaxanthin 2340.68 mg 2340.68 mg
Lysine 0.2 g 0.2 g
Magnesium 152.34 mg 152.34 mg
Maltose 0.08 g 0.08 g
Manganese 2.24 mg 2.24 mg
Methionine 0.16 g 0.16 g
Molybdenum 40.2 µg 40.2 µg
Monounsaturated fat 18:1 c 3.04 g 3.04 g
Myristic Acid 0.02 g 0.02 g
Nickel 0.81 mg 0.81 mg
Nitrate 1200 mg 1200 mg
Oleic Acid 3.52 g 3.52 g
Omega 3 0.77 g 0.77 g
Omega 6 4.09 g 4.09 g
Oxalic acid 15 mg 15 mg
Palmitic Acid 0.32 g 0.32 g
Phenylalanine 0.4 g 0.4 g
Phosphorus 547.16 mg 547.16 mg
Phytosterols 96 mg 96 mg
Polyunsaturated fat 18:2 n-6 0.93 g 0.93 g
Potassium 1308.36 mg 1308.36 mg
Proline 0.48 g 0.48 g
Protein 35.74 g 35.74 g
Protein Animal 20.24 g 20.24 g
Protein Plant 8.4 g 8.4 g
Salt 0.43 g 0.43 g
Saturated fat 16:0 0.19 g 0.19 g
Saturated fat 18:0 0.06 g 0.06 g
Selenium 36.01 µg 36.01 µg
Serine 0.4 g 0.4 g
Sodium 166.17 mg 166.17 mg
Starch 55.5 g 55.5 g
Stearic Acid 0.08 g 0.08 g
Sucrose 0.7 g 0.7 g
Sugar 9.64 g 9.64 g
Sugar added 0.8 g 0.8 g
Sulfur 263.5 mg 263.5 mg
Threonine 0.24 g 0.24 g
Total Carbohydrates 57.28 g 57.28 g
Total Fat 2.32 g 2.32 g
Total Protein 8.4 g 8.4 g
Total sugar alcohols 0.8 g 0.8 g
Tryptophan 0.1 g 0.1 g
Tyrosine 0.24 g 0.24 g
Valine 0.4 g 0.4 g
Vitamin A 276.2 µg 276.2 µg
Vitamin B1 (Thiamin) 1.88 mg 1.88 mg
Vitamin B12 (Cobalamin) 2.02 µg 2.02 µg
Vitamin B2 (Riboflavin) 0.96 mg 0.96 mg
Vitamin B3 (Niacin) 8.2 mg 8.2 mg
Vitamin B4 (Choline) 156.67 mg 156.67 mg
Vitamin B5 (Pantothenic acid) 2.47 mg 2.47 mg
Vitamin B6 (Pyridoxine) 1.49 mg 1.49 mg
Vitamin B7 (Biotin) 1.71 mg 1.71 mg
Vitamin B9 (Folate) 243.5 µg 243.5 µg
Vitamin C (Ascorbic acid) 192.06 mg 192.06 mg
Vitamin D 5.12 µg 5.12 µg
Vitamin D3 0.8 µg 0.8 µg
Vitamin E 2.51 mg 2.51 mg
Vitamin K 188.7 µg 188.7 µg
Water 477.65 g 477.65 g
Zinc 7.03 mg 7.03 mg
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