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1.
Asparagus
Asparagus
kcal: 36.3
150 x Gram
(1 g)
Protein 2.85g Fat 0.3g Carbohydrates 5.55g
Asparagus
Asparagus
Nutrients
Ash 0.7 g
Aspartic acid 0.22 g
Beta-carotene 449 µg
Calcium 24 mg
Carbohydrate 3.7 g
Copper 0.19 mg
Fat 0.2 g
Fatty monounsaturated 0.01 g
Fatty polyunsaturated 0.05 g
Fatty saturated 0.04 g
Fiber 1.5 g
Glutamic acid 0.25 g
Iron 2.1 mg
Kcal 20 kcal
Lutein + zeaxanthin 1388 mg
Magnesium 14 mg
Manganese 0.2 mg
Phosphorus 52 mg
Potassium 202 mg
Protein 1.9 g
Selenium 2.3 µg
Sodium 2 mg
Sugar 1.3 g
Vitamin A 756 µg
Vitamin B1 (Thiamin) 0.14 mg
Vitamin B2 (Riboflavin) 0.14 mg
Vitamin B3 (Niacin) 0.98 mg
Vitamin B4 (Choline) 17 mg
Vitamin B6 (Pyridoxine) 0.09 mg
Vitamin B9 (Folate) 52 µg
Vitamin C (Ascorbic acid) 5.6 mg
Vitamin E 1.1 mg
Vitamin K 41.6 µg
Water 93.2 g
Zinc 0.5 mg
2.
Chicken Breast Fillet 2
Chicken Breast Fillet 2
kcal: 127.2
120 x Gram
(1 g)
Protein 25.2g Fat 2.4g Carbohydrates 1.2g
Chicken Breast Fillet 2
Chicken Breast Fillet 2
Nutrients
Ash 1 g
Calcium 12 mg
Carbohydrate 1 g
Cholesterol 60 mg
Copper 0.04 mg
Fat 2 g
Fatty monounsaturated 0.7 g
Fatty polyunsaturated 0.5 g
Fatty saturated 0.6 g
Fatty trans 0.01 g
Fiber 1 g
Iron 0.7 mg
KJ 460 kJ
Kcal 110 kcal
Magnesium 25 mg
Omega 3 0.03 g
Omega 6 0.45 g
Phosphorus 180 mg
Potassium 250 mg
Protein 21 g
Protein Animal 21 g
Selenium 26.4 µg
Sodium 70 mg
Sugar 1 g
Vitamin B1 (Thiamin) 0.07 mg
Vitamin B12 (Cobalamin) 0.3 µg
Vitamin B2 (Riboflavin) 0.1 mg
Vitamin B3 (Niacin) 14.4 mg
Vitamin B5 (Pantothenic acid) 1.5 mg
Vitamin B6 (Pyridoxine) 0.6 mg
Water 75 g
Zinc 0.7 mg
3.
Broad Beans
Broad Beans
kcal: 44
50 x Gram
(1 g)
Protein 3.55g Fat 0.2g Carbohydrates 7g
Broad Beans
Broad Beans
Nutrients
Alanine 0.31 g
Arginine 0.52 g
Ash 0.9 g
Aspartic acid 0.74 g
Beta-Cryptoxanthin 1 µg
Beta-carotene 19 µg
Calcium 36 mg
Carbohydrate 14 g
Chloride 36 mg
Cholesterol 1 mg
Copper 0.06 mg
Cysteine 0.1 g
Fat 0.4 g
Fatty monounsaturated 0.03 g
Fatty polyunsaturated 0.19 g
Fatty saturated 0.14 g
Fiber 5.8 g
Fiber insoluble 4.6 g
Fiber soluble 1.2 g
Fructose 0.1 g
Glucose 0.1 g
Glutamic acid 1.12 g
Glycine 0.29 g
Histidine 0.18 g
Iron 1.5 mg
Isoleucine 0.31 g
KJ 368 kJ
Kcal 88 kcal
Leucine 0.56 g
Lutein 0.01 µg
Lycopene 1 µg
Lysine 0.45 g
Magnesium 28 mg
Manganese 0.32 mg
Methionine 0.08 g
Omega 3 0.05 g
Omega 6 0.14 g
Phenylalanine 0.29 g
Phosphorus 126 mg
Phytosterols 16 mg
Potassium 332 mg
Proline 0.3 g
Protein 7.1 g
Salt 0.03 g
Selenium 1.5 µg
Serine 0.37 g
Sodium 13 mg
Starch 10.2 g
Sucrose 1.6 g
Sugar 1.8 g
Threonine 0.28 g
Tryptophan 0.07 g
Tyrosine 0.2 g
Valine 0.34 g
Vitamin A 16 µg
Vitamin B1 (Thiamin) 0.06 mg
Vitamin B2 (Riboflavin) 0.06 mg
Vitamin B3 (Niacin) 0.6 mg
Vitamin B5 (Pantothenic acid) 0.11 mg
Vitamin B6 (Pyridoxine) 0.06 mg
Vitamin B9 (Folate) 42 µg
Vitamin C (Ascorbic acid) 1.4 mg
Vitamin E 0.02 mg
Vitamin K 5.4 µg
Water 77.4 g
Zinc 0.86 mg
4.
Green Peas
Green Peas
kcal: 49.2
50 x Gram
(1 g)
Protein 3.35g Fat 0.2g Carbohydrates 8.5g
Green Peas
Green Peas
Nutrients
Ash 0.9 g
Beta-carotene 449 µg
Calcium 25 mg
Carbohydrate 17 g
Cholesterol 1 mg
Copper 0.18 mg
Fat 0.4 g
Fatty monounsaturated 0.03 g
Fatty polyunsaturated 0.2 g
Fatty saturated 0.06 g
Fiber 6 g
Fiber insoluble 4.5 g
Fiber soluble 1.5 g
Fructose 0.4 g
Glicemyc Index 54 µg
Glucose 1.5 g
Iron 1.5 mg
KJ 339 kJ
Kcal 81 kcal
Lutein + zeaxanthin 2477 mg
Magnesium 24 mg
Manganese 0.41 mg
Omega 3 0.02 g
Omega 6 0.18 g
Phosphorus 108 mg
Potassium 244 mg
Protein 6.7 g
Salt 0.01 g
Selenium 1.8 µg
Sodium 5 mg
Starch 6.5 g
Sucrose 3.8 g
Sugar 5.7 g
Vitamin A 38 µg
Vitamin B1 (Thiamin) 0.3 mg
Vitamin B2 (Riboflavin) 0.13 mg
Vitamin B3 (Niacin) 2.1 mg
Vitamin B6 (Pyridoxine) 0.17 mg
Vitamin B9 (Folate) 65 µg
Vitamin C (Ascorbic acid) 40 mg
Vitamin E 0.13 mg
Vitamin K 24.8 µg
Water 78.9 g
Zinc 1.2 mg
5.
Light Rye Bread
Light Rye Bread
kcal: 89.7
1 x Slice of bread
(35 g)
Protein 1.4g Fat 0.46g Carbohydrates 19.99g
Light Rye Bread
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
6.
Dried Mint
Dried Mint
kcal: 104.9
30 x Gram
(1 g)
Protein 3.63g Fat 1.29g Carbohydrates 19.68g
Dried Mint
Dried Mint
Nutrients
Ash 9.1 g
Calcium 1488 mg
Carbohydrate 65.6 g
Cholesterol 1 mg
Copper 0.83 mg
Fat 4.3 g
Fatty monounsaturated 0.24 g
Fatty polyunsaturated 2.08 g
Fatty saturated 1.24 g
Fiber 28 g
Iron 17.15 mg
Kcal 285 kcal
Magnesium 429 mg
Manganese 6.9 mg
Omega 3 0.58 g
Omega 6 1.5 g
Phosphorus 233 mg
Potassium 1633 mg
Protein 12.1 g
Sodium 103 mg
Sugar 7.6 g
Vitamin A 4248 µg
Vitamin B1 (Thiamin) 0.17 mg
Vitamin B2 (Riboflavin) 0.52 mg
Vitamin B3 (Niacin) 1.71 mg
Vitamin B6 (Pyridoxine) 0.58 mg
Vitamin B9 (Folate) 178 µg
Vitamin C (Ascorbic acid) 31.8 mg
Vitamin E 16.2 mg
Vitamin K 568.8 µg
Water 7.9 g
Zinc 2.93 mg
7.
Olive Oil
Olive Oil
kcal: 180.2
2 x Tablespoon
(10 g)
Protein 0.2g Fat 19.92g Carbohydrates 0.04g
Olive Oil
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
8.
Feta Cheese
Feta Cheese
kcal: 21.6
10 x Gram
(1 g)
Protein 1.7g Fat 1.6g Carbohydrates 0.1g
Feta Cheese
Feta Cheese
Nutrients
Ash 5.2 g
Calcium 500 mg
Carbohydrate 1 g
Chloride 650 mg
Cholesterol 89 mg
Copper 0.08 mg
Fat 16 g
Fatty monounsaturated 3.82 g
Fatty polyunsaturated 0.44 g
Fatty saturated 10.33 g
Fiber 1 g
Iron 0.3 mg
KJ 1105 kJ
Kcal 264 kcal
Lactose 1 g
Magnesium 19 mg
Manganese 0.04 mg
Phosphorus 360 mg
Potassium 62 mg
Protein 17 g
Protein Animal 17 g
Salt 1100 g
Selenium 14 µg
Sodium 434 mg
Sugar 1 g
Vitamin A 135 µg
Vitamin B1 (Thiamin) 0.04 mg
Vitamin B12 (Cobalamin) 1.1 µg
Vitamin B2 (Riboflavin) 0.3 mg
Vitamin B3 (Niacin) 0.1 mg
Vitamin B6 (Pyridoxine) 0.06 mg
Vitamin B9 (Folate) 23 µg
Vitamin D 0.5 µg
Vitamin E 0.4 mg
Vitamin K 1.8 µg
Water 56 g
Zinc 2 mg
9.
Wine Vinegar
Wine Vinegar
kcal: 1.7
10 x Gram
(1 g)
Protein 0.1g Fat 0.1g Carbohydrates 0.09g
Wine Vinegar
Wine Vinegar
Nutrients
Acidity 6 g
Ash 0.7 g
Calcium 7 mg
Carbohydrate 0.93 g
Copper 0.01 mg
Fat 1 g
Fiber 1 g
Iron 0.4 mg
KJ 75 kJ
Kcal 18 kcal
Magnesium 5 mg
Manganese 0.03 mg
Oxalic acid 1 mg
Phosphorus 8 mg
Potassium 73 mg
Protein 1 g
Salt 0.02 g
Selenium 0.1 µg
Sodium 8 mg
Sugar 0.4 g
Water 93.81 g
Zinc 0.04 mg
655 kcal
Protein 41.98g
Fat 26.47g
Carbs 62.15g
Fiber 0g

Recipe preparation steps

1
Do miski dodać oliwę, ocet oraz płatki chilli. Następnie włożyć piersi z kurczaka i wetrzeć marynatę. Smażyć na średnim ogniu. Postawić wodę w dużym garnku, przygotować warzywa i ugotować w wodzie przez około 3 minuty. wyciągnij warzywa, odmierz około 1/2 szklanki wody z garnka do blendera, dodaj miętę, ocet (2 łyżki), oliwę i sól morską, zmiksuj na jednolitą masę.
Nutrients

Nutrients

food.nutrients.detailed_list

Name All Portions Single Portion
Acidity 2.18 g 2.18 g
Alanine 35.16 g 35.16 g
Alcohol 0.35 g 0.35 g
Alpha Linolenic Acid 0.15 g 0.15 g
Arginine 52.76 g 52.76 g
Ash 7.03 g 7.03 g
Aspartic acid 53.2 g 53.2 g
Beta-Cryptoxanthin 0.5 µg 0.5 µg
Beta-Glucan 0.28 g 0.28 g
Beta-carotene 907.5 µg 907.5 µg
Beta-sitosterol 28.6 mg 28.6 mg
Betaine 17.5 mg 17.5 mg
Boron 70 mg 70 mg
Calcium 583.1 mg 583.1 mg
Carbohydrate 62.15 g 62.15 g
Carotene Beta 0.35 mg 0.35 mg
Chloride 328 mg 328 mg
Cholesterol 82.75 mg 82.75 mg
Chromium 1.75 µg 1.75 µg
Citric acid 17.5 mg 17.5 mg
Cobalt 0.18 µg 0.18 µg
Copper 0.75 mg 0.75 mg
Cysteine 0.05 g 0.05 g
Cystine 21 g 21 g
Fat 26.47 g 26.47 g
Fatty monounsaturated 15.45 g 15.45 g
Fatty polyunsaturated 3.85 g 3.85 g
Fatty saturated 5.31 g 5.31 g
Fatty trans 0.21 g 0.21 g
Fiber 19.8 g 19.8 g
Fiber insoluble 5.78 g 5.78 g
Fiber soluble 1.77 g 1.77 g
Fluoride 3.5 mg 3.5 mg
Fructose 0.36 g 0.36 g
Glicemyc Index 44.5 µg 44.5 µg
Glucose 0.98 g 0.98 g
Glutamic acid 280.94 g 280.94 g
Glutamine 140 g 140 g
Glycine 38.65 g 38.65 g
Histidine 21.09 g 21.09 g
Hydroxyproline 3.5 g 3.5 g
Inulin 0.07 g 0.07 g
Iodine 0.88 µg 0.88 µg
Iron 11.07 mg 11.07 mg
Isoleucine 31.66 g 31.66 g
Lactose 0.14 g 0.14 g
Leucine 70.28 g 70.28 g
Lignin 0.11 g 0.11 g
Linoleic Acid 1.95 g 1.95 g
Lutein 17.51 µg 17.51 µg
Lutein + zeaxanthin 3320.5 mg 3320.5 mg
Lycopene 0.5 µg 0.5 µg
Lysine 35.23 g 35.23 g
Magnesium 214.95 mg 214.95 mg
Malic acid 7 g 7 g
Manganese 2.92 mg 2.92 mg
Methionine 17.54 g 17.54 g
Molybdenum 4.2 µg 4.2 µg
Nickel 5.25 mg 5.25 mg
Oleic Acid 14 g 14 g
Omega 3 0.42 g 0.42 g
Omega 6 3.28 g 3.28 g
Oxalic acid 5.35 mg 5.35 mg
Palmitic Acid 2.7 g 2.7 g
Phenylalanine 42.15 g 42.15 g
Phosphorus 541.7 mg 541.7 mg
Phytosterols 60.75 mg 60.75 mg
Potassium 1434.85 mg 1434.85 mg
Proline 87.65 g 87.65 g
Protein 41.98 g 41.98 g
Protein Animal 26.9 g 26.9 g
Quinic acid 1.75 g 1.75 g
Salt 110.45 g 110.45 g
Selenium 40.01 µg 40.01 µg
Serine 49.19 g 49.19 g
Silica 3.5 mg 3.5 mg
Sodium 330.55 mg 330.55 mg
Starch 26.55 g 26.55 g
Stearic Acid 0.46 g 0.46 g
Sucrose 3.33 g 3.33 g
Sugar 10.4 g 10.4 g
Sugar added 0.18 g 0.18 g
Taurine 0.7 mg 0.7 mg
Threonine 31.64 g 31.64 g
Total sugar alcohols 0.04 g 0.04 g
Tryptophan 14.04 g 14.04 g
Tyrosine 28.1 g 28.1 g
Valine 42.17 g 42.17 g
Vitamin A 2449.45 µg 2449.45 µg
Vitamin B1 (Thiamin) 0.76 mg 0.76 mg
Vitamin B12 (Cobalamin) 0.67 µg 0.67 µg
Vitamin B2 (Riboflavin) 0.84 mg 0.84 mg
Vitamin B3 (Niacin) 20.98 mg 20.98 mg
Vitamin B4 (Choline) 29.7 mg 29.7 mg
Vitamin B5 (Pantothenic acid) 1.95 mg 1.95 mg
Vitamin B6 (Pyridoxine) 1.38 mg 1.38 mg
Vitamin B7 (Biotin) 0.18 mg 0.18 mg
Vitamin B9 (Folate) 191.6 µg 191.6 µg
Vitamin C (Ascorbic acid) 38.84 mg 38.84 mg
Vitamin D 0.29 µg 0.29 µg
Vitamin E 9.07 mg 9.07 mg
Vitamin K 260.78 µg 260.78 µg
Water 337.57 g 337.57 g
Zeaxanthin 3.5 µg 3.5 µg
Zinc 3.98 mg 3.98 mg
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