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General • Easy

Fruit salad with sunflower seeds and pumpkin seeds

5 min

1 / Portion

Contains allergens

Grape Salicylates Histamine Sulphites Citrus fruits Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Sunflower seeds Sesame Tree nuts

Ingredients - 5

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Grapes

kcal: 81.6

11 x Piece

(10 g)

Protein 0.55g Fat 0.22g Carbohydrates 19.36g

Grapes

Nutrients

Ash 0.4 g

Beta-Cryptoxanthin 41 µg

Beta-carotene 33 µg

Calcium 17 mg

Carbohydrate 17.6 g

Cholesterol 1 mg

Copper 0.09 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.07 g

Fatty trans 1 g

Fiber 1.5 g

Fiber insoluble 1.1 g

Fiber soluble 0.4 g

Folate 2 µg

Fructose 8.1 g

Glicemyc Index 46 µg

Glucose 7.5 g

Iron 0.3 mg

KJ 280 kJ

Kcal 67 kcal

Lutein + zeaxanthin 72 mg

Magnesium 6 mg

Malic acid 0.35 g

Manganese 0.09 mg

Omega 3 0.02 g

Omega 6 0.06 g

Phosphorus 21 mg

Potassium 226 mg

Protein 0.5 g

Sodium 2 mg

Sucrose 0.5 g

Sugar 16.1 g

Vitamin A 3 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin C (Ascorbic acid) 5.4 mg

Vitamin E 0.7 mg

Vitamin K 14.6 µg

Water 81.3 g

Zinc 0.11 mg

Grapes

Tangerines

kcal: 63.7

2 x Piece

(65 g)

Protein 0.78g Fat 0.26g Carbohydrates 14.56g

Tangerines

Nutrients

Alanine 15 g

Alcohol 1 g

Arginine 20 g

Ash 0.4 g

Aspartic acid 30 g

Boron 100 mg

Calcium 37 mg

Calories 53 kcal

Carbohydrate 11.2 g

Carotene Beta 150 mg

Chlorine 2 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.7 mg

Cobalt 0.1 µg

Copper 0.05 mg

Cysteine 1 g

Energy 222 kJ

Fat 0.2 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.02 g

Fatty trans 1 g

Fiber 1.9 g

Fiber insoluble 1.5 g

Fiber soluble 0.4 g

Fluoride 1 mg

Fructose 1.9 g

Galactose 1 g

Glicemyc Index 47 µg

Glucose 1.6 g

Glutamic acid 40 g

Glycine 10 g

Histidine 5 g

Iodine 1 µg

Iron 0.3 mg

Isoleucine 10 g

KJ 222 kJ

Kcal 53 kcal

Lactose 1 g

Leucine 20 g

Lutein + zeaxanthin 130 mg

Lysine 20 g

Magnesium 17 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.04 mg

Methionine 5 g

Molybdenum 1 µg

Nickel 1 mg

Omega 3 0.01 g

Omega 6 0.02 g

Phenylalanine 10 g

Phosphorus 18 mg

Potassium 189 mg

Proline 10 g

Protein 0.6 g

Quinic acid 0.02 g

Salt 0 g

Selenium 0.1 µg

Serine 15 g

Sodium 1 mg

Starch 0.1 g

Sucrose 7.1 g

Sugar 10.6 g

Sugar added 1 g

Sulfur 15 mg

Threonine 10 g

Total Carbohydrates 11.2 g

Total Fat 0.2 g

Total Protein 0.6 g

Total sugar alcohols 1 g

Tryptophan 5 g

Tyrosine 5 g

Valine 15 g

Vitamin A 16 µg

Vitamin B1 (Thiamin) 0.1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B4 (Choline) 8 mg

Vitamin B5 (Pantothenic acid) 0.2 mg

Vitamin B6 (Pyridoxine) 0.07 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 16 µg

Vitamin C (Ascorbic acid) 30.8 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 0.4 µg

Water 85.2 g

Zinc 0.07 mg

Tangerines

Dried Fig

kcal: 94.5

2 x Piece

(14 g)

Protein 1.01g Fat 0.34g Carbohydrates 21.84g

Dried Fig

Nutrients

Alanine 0.13 g

Arginine 0.18 g

Ash 2.8 g

Aspartic acid 0.32 g

Beta-carotene 85 µg

Boron 0.6 mg

Calcium 203 mg

Carbohydrate 78 g

Chlorine 1 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 1.2 mg

Copper 0.35 mg

Cysteine 0.03 g

Fat 1.2 g

Fatty monounsaturated 0.26 g

Fatty polyunsaturated 0.57 g

Fatty saturated 0.24 g

Fatty trans 1 g

Fiber 12.9 g

Fiber insoluble 9.7 g

Fiber soluble 3.2 g

Fructose 28.5 g

Glucose 29.5 g

Glutamic acid 0.45 g

Glycine 0.12 g

Histidine 0.07 g

Iron 3.3 mg

Isoleucine 0.14 g

KJ 1042 kJ

Kcal 249 kcal

Lactose 1 g

Leucine 0.22 g

Lutein + zeaxanthin 9 mg

Lysine 0.16 g

Magnesium 78 mg

Malic acid 0.9 g

Manganese 0.38 mg

Methionine 0.03 g

Molybdenum 1 µg

Nickel 1 mg

Omega 3 0.08 g

Omega 6 0.5 g

Oxalic acid 1 mg

Phenylalanine 0.15 g

Phosphorus 122 mg

Potassium 938 mg

Proline 0.11 g

Protein 3.6 g

Salt 0.11 g

Selenium 0.6 µg

Serine 0.15 g

Sodium 44 mg

Starch 1 g

Sucrose 1 g

Sugar 58 g

Sulfur 1 mg

Threonine 0.11 g

Total sugar alcohols 1 g

Tryptophan 0.04 g

Tyrosine 0.08 g

Valine 0.16 g

Vitamin A 13 µg

Vitamin B1 (Thiamin) 0.12 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B5 (Pantothenic acid) 0.43 mg

Vitamin B6 (Pyridoxine) 0.22 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 9 µg

Vitamin C (Ascorbic acid) 2.5 mg

Vitamin D 1 µg

Vitamin E 0.3 mg

Vitamin K 15.6 µg

Water 20.6 g

Zinc 0.94 mg

Dried Fig

Pumpkin seeds 2

kcal: 6.1

1 x Teaspoon

(1 g)

Protein 0.36g Fat 0.49g Carbohydrates 0.05g

Pumpkin seeds 2

Nutrients

Alanine 1.3 g

Alpha Linolenic Acid 0.1 g

Arginine 5.3 g

Ash 4.5 g

Aspartic acid 3.1 g

Beta-Glucan 1 g

Boron 800 mg

Calcium 63 mg

Calories 559 kcal

Capric Acid 1 g

Carbohydrate 4.7 g

Carotene Beta 9 mg

Chloride 116 mg

Chlorine 80 mg

Cholesterol 1 mg

Chromium 2.5 µg

Cobalt 1.2 µg

Complete Protein 35.6 g

Copper 1.34 mg

Cysteine 0.7 g

Energy 2338 kJ

Fat 49.1 g

Fatty monounsaturated 16.2 g

Fatty polyunsaturated 21 g

Fatty saturated 8.7 g

Fatty trans 0.1 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Fluoride 10 mg

Glicemyc Index 25 µg

Glutamic acid 5.5 g

Glutamine 5.3 g

Glycine 2.2 g

Histidine 0.8 g

Insoluble fiber 4.8 g

Inulin 0.1 g

Iodine 2.7 µg

Iron 8.2 mg

Isoleucine 1.3 g

KJ 2338 kJ

Kcal 559 kcal

Lauric Acid 1 g

Leucine 2.5 g

Lignin 0.1 g

Linoleic Acid 20.7 g

Lutein + zeaxanthin 74 mg

Lysine 1.3 g

Magnesium 520 mg

Manganese 4.54 mg

Methionine 0.6 g

Molybdenum 17.5 µg

Myristic Acid 0.1 g

Natron 5.3 g

Nickel 2.6 mg

Oleic Acid 16 g

Omega 3 0.1 g

Omega 6 20.8 g

Palmitic Acid 6.5 g

Phenylalanine 1.6 g

Phosphorus 1090 mg

Phytosterols 265 mg

Potassium 700 mg

Proline 1.2 g

Protein 35.6 g

Protein Animal 1 g

Protein Plant 35.6 g

Salt 0.03 g

Selenium 11 µg

Serine 1.8 g

Silica 50 mg

Simple Sugars 1.4 g

Sodium 10 mg

Soluble fiber 1.2 g

Starch 3.3 g

Stearic Acid 2.1 g

Sugar 1.4 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 370 mg

Threonine 1.4 g

Total Carbohydrates 4.7 g

Total Fat 49.1 g

Total Protein 35.6 g

Total sugar alcohols 1 g

Tryptophan 0.57 g

Tyrosine 1.1 g

Valine 1.5 g

Vitamin A 1 µg

Vitamin ARE 2 µg

Vitamin B1 (Thiamin) 0.29 mg

Vitamin B2 (Riboflavin) 0.16 mg

Vitamin B3 (Niacin) 2.74 mg

Vitamin B4 (Choline) 63.1 mg

Vitamin B5 (Pantothenic acid) 0.39 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B7 (Biotin) 12 mg

Vitamin B9 (Folate) 129 µg

Vitamin C (Ascorbic acid) 1.9 mg

Vitamin D 1 µg

Vitamin E 40.2 mg

Vitamin K 900 µg

Water 5.2 g

Zinc 5 mg

Pumpkin seeds 2

Sunflower Seeds (Shelled)

kcal: 29.5

1 x Teaspoon

(5 g)

Protein 1.22g Fat 2.19g Carbohydrates 1.23g

Sunflower Seeds (Shelled)

Nutrients

Arginine 2.5 g

Ash 3.2 g

Beta-sitosterol 180 mg

Calcium 131 mg

Carbohydrate 24.6 g

Cholesterol 1 mg

Copper 1.87 mg

Fat 43.7 g

Fatty monounsaturated 8.35 g

Fatty polyunsaturated 28.82 g

Fatty saturated 4.42 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Folate 227 µg

Glutamic acid 4.2 g

Iron 4.2 mg

Kcal 584 kcal

Linoleic Acid 28.7 g

Magnesium 359 mg

Manganese 2.61 mg

Oleic Acid 8.3 g

Omega 6 28.7 g

Phosphorus 784 mg

Phytosterols 280 mg

Potassium 793 mg

Protein 24.4 g

Selenium 53 µg

Sodium 3 mg

Sucrose 1.7 g

Sugar 2.6 g

Tocopherol gamma 20 mg

Vitamin A 5 µg

Vitamin B1 (Thiamin) 1.32 mg

Vitamin B2 (Riboflavin) 0.26 mg

Vitamin B3 (Niacin) 6.97 mg

Vitamin B6 (Pyridoxine) 0.6 mg

Vitamin B9 (Folate) 227 µg

Vitamin E 27.81 mg

Vitamin K 2.7 µg

Water 4.5 g

Zinc 2.69 mg

Sunflower Seeds (Shelled)

275 kcal

Protein 3.92g

Fat 3.5g

Carbs 57.04g

Fiber 0g

Recipe preparation steps

Wash the fruit, divide the tangerines into pieces, put them in a bowl. Sprinkle with seeds and pips.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	19.55 g	19.55 g
Alcohol	1.3 g	1.3 g
Alpha Linolenic Acid	0 g	0 g
Arginine	26.23 g	26.23 g
Ash	1.95 g	1.95 g
Aspartic acid	39.12 g	39.12 g
Beta-Cryptoxanthin	45.1 µg	45.1 µg
Beta-Glucan	0.01 g	0.01 g
Beta-carotene	60.1 µg	60.1 µg
Beta-sitosterol	9 mg	9 mg
Boron	138.17 mg	138.17 mg
Calcium	130.82 mg	130.82 mg
Calories	74.49 kcal	74.49 kcal
Capric Acid	0.01 g	0.01 g
Carbohydrate	57.04 g	57.04 g
Carotene Beta	195.09 mg	195.09 mg
Chloride	1.16 mg	1.16 mg
Chlorine	3.68 mg	3.68 mg
Cholesterol	2.74 mg	2.74 mg
Chromium	0.57 µg	0.57 µg
Citric acid	1.25 mg	1.25 mg
Cobalt	0.14 µg	0.14 µg
Complete Protein	0.36 g	0.36 g
Copper	0.37 mg	0.37 mg
Cysteine	1.32 g	1.32 g
Energy	311.98 kJ	311.98 kJ
Fat	3.5 g	3.5 g
Fatty monounsaturated	0.7 g	0.7 g
Fatty polyunsaturated	1.93 g	1.93 g
Fatty saturated	0.49 g	0.49 g
Fatty trans	2.68 g	2.68 g
Fiber	8.09 g	8.09 g
Fiber insoluble	6.17 g	6.17 g
Fiber soluble	1.93 g	1.93 g
Fluoride	1.4 mg	1.4 mg
Folate	13.55 µg	13.55 µg
Fructose	19.36 g	19.36 g
Galactose	1.3 g	1.3 g
Glicemyc Index	111.95 µg	111.95 µg
Glucose	18.59 g	18.59 g
Glutamic acid	52.4 g	52.4 g
Glutamine	0.05 g	0.05 g
Glycine	13.05 g	13.05 g
Histidine	6.53 g	6.53 g
Insoluble fiber	0.05 g	0.05 g
Inulin	0 g	0 g
Iodine	1.33 µg	1.33 µg
Iron	1.93 mg	1.93 mg
Isoleucine	13.05 g	13.05 g
Lactose	1.58 g	1.58 g
Lauric Acid	0.01 g	0.01 g
Leucine	26.09 g	26.09 g
Lignin	0 g	0 g
Linoleic Acid	1.65 g	1.65 g
Lutein + zeaxanthin	251.46 mg	251.46 mg
Lysine	26.05 g	26.05 g
Magnesium	73.69 mg	73.69 mg
Malic acid	0.77 g	0.77 g
Maltose	1.3 g	1.3 g
Manganese	0.44 mg	0.44 mg
Methionine	6.52 g	6.52 g
Molybdenum	1.76 µg	1.76 µg
Myristic Acid	0 g	0 g
Natron	0.05 g	0.05 g
Nickel	1.61 mg	1.61 mg
Oleic Acid	0.58 g	0.58 g
Omega 3	0.05 g	0.05 g
Omega 6	1.89 g	1.89 g
Oxalic acid	0.28 mg	0.28 mg
Palmitic Acid	0.07 g	0.07 g
Phenylalanine	13.06 g	13.06 g
Phosphorus	130.76 mg	130.76 mg
Phytosterols	16.65 mg	16.65 mg
Potassium	803.59 mg	803.59 mg
Proline	13.04 g	13.04 g
Protein	3.92 g	3.92 g
Protein Animal	0.01 g	0.01 g
Protein Plant	0.36 g	0.36 g
Quinic acid	0.03 g	0.03 g
Salt	0.03 g	0.03 g
Selenium	3.06 µg	3.06 µg
Serine	19.56 g	19.56 g
Silica	0.5 mg	0.5 mg
Simple Sugars	0.01 g	0.01 g
Sodium	16.07 mg	16.07 mg
Soluble fiber	0.01 g	0.01 g
Starch	0.44 g	0.44 g
Stearic Acid	0.02 g	0.02 g
Sucrose	10.15 g	10.15 g
Sugar	47.87 g	47.87 g
Sugar Alcohols	0.01 g	0.01 g
Sugar added	1.31 g	1.31 g
Sulfur	23.48 mg	23.48 mg
Threonine	13.04 g	13.04 g
Tocopherol gamma	1 mg	1 mg
Total Carbohydrates	14.61 g	14.61 g
Total Fat	0.75 g	0.75 g
Total Protein	1.14 g	1.14 g
Total sugar alcohols	1.59 g	1.59 g
Tryptophan	6.52 g	6.52 g
Tyrosine	6.53 g	6.53 g
Valine	19.56 g	19.56 g
Vitamin A	28 µg	28 µg
Vitamin ARE	0.02 µg	0.02 µg
Vitamin B1 (Thiamin)	0.3 mg	0.3 mg
Vitamin B12 (Cobalamin)	1.58 µg	1.58 µg
Vitamin B2 (Riboflavin)	0.11 mg	0.11 mg
Vitamin B3 (Niacin)	1.28 mg	1.28 mg
Vitamin B4 (Choline)	11.03 mg	11.03 mg
Vitamin B5 (Pantothenic acid)	0.38 mg	0.38 mg
Vitamin B6 (Pyridoxine)	0.27 mg	0.27 mg
Vitamin B7 (Biotin)	0.66 mg	0.66 mg
Vitamin B9 (Folate)	35.96 µg	35.96 µg
Vitamin C (Ascorbic acid)	46.7 mg	46.7 mg
Vitamin D	1.59 µg	1.59 µg
Vitamin E	2.9 mg	2.9 mg
Vitamin K	30.09 µg	30.09 µg
Water	206.24 g	206.24 g
Zinc	0.65 mg	0.65 mg