Chocolate oatmeal with cherries
Preparation steps
Boil the flakes in water.
At the end of cooking, add cocoa and mix thoroughly.
Put the cherries in a non-stick pan and roast for a while until they defrost and release some juice.
Transfer the prepared oatmeal to a bowl and add the cherries.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Beta-Cryptoxanthin |
15µg
|
| Protein |
1.35g
/ 80.61 g
|
| Fiber |
1.5g
/ 30 g
|
| Fiber insoluble |
1.2g
/ 25 g
|
| Fiber soluble |
0.3g
/ 10 g
|
| Cholesterol |
1.5mg
/ 300 mg
|
| Sugar |
12.75g
/ 50 g
|
| Zinc |
0.15mg
/ 10 mg
|
| Phosphorus |
30mg
/ 700 mg
|
| Fructose |
5.85g
/ 40 g
|
| Glucose |
6.3g
|
| Carotene Beta |
36mg
|
| Kcal |
72kcal
/ 2000 kcal
|
| KJ |
301.5kJ
/ 8400 kJ
|
| Quinic acid |
0.075g
|
| Malic acid |
0.45g
|
| Fatty monounsaturated |
0.165g
|
| Fatty saturated |
0.12g
/ 20 g
|
| Fatty trans |
1.5g
|
| Fatty polyunsaturated |
0.18g
/ 10 g
|
| Lutein + zeaxanthin |
127.5mg
/ 6000 mg
|
| Magnesium |
13.5mg
/ 350 mg
|
| Manganese |
0.045mg
/ 2.3 mg
|
| Copper |
0.195mg
/ 1.5 mg
|
| Omega 3 |
0.03g
/ 2.5 g
|
| Omega 6 |
0.15g
/ 12 g
|
| Ash |
0.6g
|
| Potassium |
225mg
/ 4000 mg
|
| Sucrose |
0.6g
/ 50 g
|
| Sodium |
4.5mg
/ 1500 mg
|
| Salt |
0.0113g
/ 1500 g
|
| Fat |
0.6g
/ 120.92 g
|
| Calcium |
19.5mg
/ 1000 mg
|
| Vitamin A |
60µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.06mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.075mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.3mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.15mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.045mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
6µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
16.2mg
/ 110 mg
|
| Vitamin E |
0.195mg
/ 14 mg
|
| Vitamin K |
3.15µg
/ 70 µg
|
| Water |
130.05g
/ 2700 g
|
| Carbohydrate |
16.35g
/ 201.53 g
|
| Iron |
0.45mg
/ 15 mg
|
| Alanine |
0.275g
|
| Arginine |
0.375g
|
| Beta-Glucan |
2.25g
/ 3000 g
|
| Protein |
5.95g
/ 80.61 g
|
| Boron |
50mg
/ 1 mg
|
| Fiber |
3.45g
/ 30 g
|
| Fiber insoluble |
2.6g
/ 25 g
|
| Fiber soluble |
0.85g
/ 10 g
|
| Chloride |
58mg
/ 2300 mg
|
| Cholesterol |
0.5mg
/ 300 mg
|
| Chromium |
6.5µg
/ 35 µg
|
| Cobalt |
1µg
|
| Sugar |
0.55g
/ 50 g
|
| Zinc |
1.55mg
/ 10 mg
|
| Cystine |
0.125g
|
| Phenylalanine |
0.275g
/ 3.3 g
|
| Phytosterols |
20mg
/ 2 mg
|
| Fluoride |
6mg
/ 3.5 mg
|
| Phosphorus |
216.5mg
/ 700 mg
|
| Fructose |
0.05g
/ 40 g
|
| Galactose |
0.5g
|
| Glycine |
0.25g
|
| Glucose |
0.05g
|
| Histidine |
0.11g
/ 1.5 g
|
| Inulin |
0.25g
|
| Isoleucine |
0.2g
/ 2 g
|
| Kcal |
189.5kcal
/ 2000 kcal
|
| KJ |
793kJ
/ 8400 kJ
|
| Silica |
25mg
|
| Glutamic acid |
1.25g
|
| Oxalic acid |
20mg
|
| Fatty monounsaturated |
1.305g
|
| Fatty saturated |
0.625g
/ 20 g
|
| Fatty trans |
0.5g
|
| Fatty polyunsaturated |
1.45g
/ 10 g
|
| Lactose |
0.5g
|
| Leucine |
0.4g
/ 4.2 g
|
| Lysine |
0.225g
/ 3 g
|
| Lutein + zeaxanthin |
90mg
/ 6000 mg
|
| Magnesium |
64.5mg
/ 350 mg
|
| Maltose |
0.05g
|
| Manganese |
2.095mg
/ 2.3 mg
|
| Methionine |
0.09g
/ 1.3 g
|
| Copper |
0.275mg
/ 1.5 mg
|
| Molybdenum |
16µg
/ 100 µg
|
| Omega 3 |
0.055g
/ 2.5 g
|
| Omega 6 |
1.21g
/ 12 g
|
| Ash |
0.85g
|
| Potassium |
189.5mg
/ 4000 mg
|
| Proline |
0.35g
|
| Sucrose |
0.45g
/ 50 g
|
| Selenium |
1.35µg
/ 70 µg
|
| Serine |
0.25g
|
| Sulfur |
85mg
|
| Starch |
29.05g
|
| Sodium |
2.5mg
/ 1500 mg
|
| Salt |
0.0063g
/ 1500 g
|
| Threonine |
0.175g
/ 1.7 g
|
| Tryptophan |
0.075g
/ 280 g
|
| Tyrosine |
0.175g
|
| Fat |
3.6g
/ 120.92 g
|
| Valine |
0.275g
/ 2.3 g
|
| Calcium |
27mg
/ 1000 mg
|
| Vitamin A |
0.5µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.23mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.5µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.075mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.435mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.425mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.075mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
16µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.5mg
/ 110 mg
|
| Vitamin D |
0.5µg
/ 600 µg
|
| Vitamin E |
0.9mg
/ 14 mg
|
| Vitamin K |
1.1µg
/ 70 µg
|
| Water |
4.1g
/ 2700 g
|
| Carbohydrate |
34.65g
/ 201.53 g
|
| Iron |
1.95mg
/ 15 mg
|
| Protein |
1.82g
/ 80.61 g
|
| Protein Plant |
1.82g
/ 50 g
|
| Protein Animal |
0.1g
/ 50 g
|
| Fiber |
0.57g
/ 30 g
|
| Fiber insoluble |
0.456g
/ 25 g
|
| Fiber soluble |
0.114g
/ 10 g
|
| Total sugar alcohols |
0.1g
|
| Chloride |
40mg
/ 2300 mg
|
| Cholesterol |
0.1mg
/ 300 mg
|
| Chromium |
1µg
/ 35 µg
|
| Sugar |
4.5g
/ 50 g
|
| Zinc |
0.656mg
/ 10 mg
|
| Phosphorus |
66.6mg
/ 700 mg
|
| Fructose |
0.05g
/ 40 g
|
| Glucose |
0.05g
|
| Kcal |
40kcal
/ 2000 kcal
|
| KJ |
167.4kJ
/ 8400 kJ
|
| Fatty monounsaturated |
0.724g
|
| Fatty saturated |
1.274g
/ 20 g
|
| Fatty trans |
0.01g
|
| Fatty polyunsaturated |
0.069g
/ 10 g
|
| Lactose |
0.01g
|
| Magnesium |
42mg
/ 350 mg
|
| Manganese |
0.249mg
/ 2.3 mg
|
| Copper |
0.371mg
/ 1.5 mg
|
| Molybdenum |
3µg
/ 100 µg
|
| Omega 3 |
0.003g
/ 2.5 g
|
| Omega 6 |
0.06g
/ 12 g
|
| Ash |
0.5g
|
| Potassium |
192.7mg
/ 4000 mg
|
| Sucrose |
4.4g
/ 50 g
|
| Selenium |
1.43µg
/ 70 µg
|
| Sulfur |
22mg
|
| Starch |
0.55g
|
| Sodium |
1.7mg
/ 1500 mg
|
| Salt |
0.0043g
/ 1500 g
|
| Theobromine |
200mg
|
| Fat |
2.17g
/ 120.92 g
|
| Calcium |
13.8mg
/ 1000 mg
|
| Vitamin A |
0.2µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.011mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.02mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.24mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.03mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.007mg
/ 1.6 mg
|
| Vitamin B7 (Biotin) |
0.5mg
/ 60 mg
|
| Vitamin B9 (Folate) |
3.5µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.05mg
/ 110 mg
|
| Vitamin D |
0.02µg
/ 600 µg
|
| Vitamin E |
0.037mg
/ 14 mg
|
| Vitamin K |
0.25µg
/ 70 µg
|
| Water |
0.25g
/ 2700 g
|
| Carbohydrate |
5.06g
/ 201.53 g
|
| Iron |
1.07mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Alanine |
0.28g
|
| Arginine |
0.38g
|
| Beta-Glucan |
2.25g
/ 3000 g
|
| Beta-Cryptoxanthin |
15µg
|
| Protein |
9.12g
/ 80.61 g
|
| Protein Plant |
1.82g
/ 50 g
|
| Protein Animal |
0.1g
/ 50 g
|
| Boron |
50mg
/ 1 mg
|
| Fiber |
5.52g
/ 30 g
|
| Fiber insoluble |
4.26g
/ 25 g
|
| Fiber soluble |
1.26g
/ 10 g
|
| Total sugar alcohols |
0.1g
|
| Chloride |
98mg
/ 2300 mg
|
| Cholesterol |
2.1mg
/ 300 mg
|
| Chromium |
7.5µg
/ 35 µg
|
| Cobalt |
1µg
|
| Sugar |
17.8g
/ 50 g
|
| Zinc |
2.36mg
/ 10 mg
|
| Cystine |
0.13g
|
| Phenylalanine |
0.28g
/ 3.3 g
|
| Phytosterols |
20mg
/ 2 mg
|
| Fluoride |
6mg
/ 3.5 mg
|
| Phosphorus |
313.1mg
/ 700 mg
|
| Fructose |
5.95g
/ 40 g
|
| Galactose |
0.5g
|
| Glycine |
0.25g
|
| Glucose |
6.4g
|
| Histidine |
0.11g
/ 1.5 g
|
| Inulin |
0.25g
|
| Isoleucine |
0.2g
/ 2 g
|
| Carotene Beta |
36mg
|
| Kcal |
301.5kcal
/ 2000 kcal
|
| KJ |
1261.9kJ
/ 8400 kJ
|
| Silica |
25mg
|
| Glutamic acid |
1.25g
|
| Quinic acid |
0.08g
|
| Malic acid |
0.45g
|
| Oxalic acid |
20mg
|
| Fatty monounsaturated |
2.2g
|
| Fatty saturated |
2.02g
/ 20 g
|
| Fatty trans |
2.01g
|
| Fatty polyunsaturated |
1.7g
/ 10 g
|
| Lactose |
0.51g
|
| Leucine |
0.4g
/ 4.2 g
|
| Lysine |
0.23g
/ 3 g
|
| Lutein + zeaxanthin |
217.5mg
/ 6000 mg
|
| Magnesium |
120mg
/ 350 mg
|
| Maltose |
0.05g
|
| Manganese |
2.4mg
/ 2.3 mg
|
| Methionine |
0.09g
/ 1.3 g
|
| Copper |
0.85mg
/ 1.5 mg
|
| Molybdenum |
19µg
/ 100 µg
|
| Omega 3 |
0.09g
/ 2.5 g
|
| Omega 6 |
1.42g
/ 12 g
|
| Ash |
1.95g
|
| Potassium |
607.2mg
/ 4000 mg
|
| Proline |
0.35g
|
| Sucrose |
5.45g
/ 50 g
|
| Selenium |
2.78µg
/ 70 µg
|
| Serine |
0.25g
|
| Sulfur |
107mg
|
| Starch |
29.6g
|
| Sodium |
8.7mg
/ 1500 mg
|
| Salt |
0.02g
/ 1500 g
|
| Theobromine |
200mg
|
| Threonine |
0.18g
/ 1.7 g
|
| Tryptophan |
0.08g
/ 280 g
|
| Tyrosine |
0.18g
|
| Fat |
6.37g
/ 120.92 g
|
| Valine |
0.28g
/ 2.3 g
|
| Calcium |
60.3mg
/ 1000 mg
|
| Vitamin A |
60.7µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.3mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.5µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.18mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.98mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.61mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.14mg
/ 1.6 mg
|
| Vitamin B7 (Biotin) |
0.5mg
/ 60 mg
|
| Vitamin B9 (Folate) |
25.5µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
16.75mg
/ 110 mg
|
| Vitamin D |
0.52µg
/ 600 µg
|
| Vitamin E |
1.14mg
/ 14 mg
|
| Vitamin K |
4.5µg
/ 70 µg
|
| Water |
134.4g
/ 2700 g
|
| Carbohydrate |
56.06g
/ 201.53 g
|
| Iron |
3.47mg
/ 15 mg
|
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