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General • Easy

Guacamole with Tomatoes and Tortilla Chips

2 / Portions

Contains allergens

Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Tomato Histamine Salicylates Onion Citrus fruits Wheat Gluten Milk Chili peppers Mugwort-Celery-Spice Syndrome Coriander Iodine

Ingredients - 9

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Avocado

kcal: 247.8

1 x Piece

(140 g)

Protein 2.8g Fat 21g Carbohydrates 11.9g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Tomato

kcal: 67.3

2 x Piece

(170 g)

Protein 3.06g Fat 0.68g Carbohydrates 12.24g

Tomato

Nutrients

Acidity 0.4 g

Alanine 30 g

Alcohol 1 g

Arginine 35 g

Ash 0.5 g

Aspartic acid 90 g

Beta-Cryptoxanthin 10 µg

Beta-sitosterol 6 mg

Boron 0.1 mg

Calcium 9 mg

Campesterol 0.5 g

Carbohydrate 3.6 g

Carotene Alpha 101 µg

Carotene Beta 449 mg

Chlorine 44 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.4 mg

Cobalt 1 µg

Copper 0.06 mg

Cysteine 5 g

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fluoride 1 mg

Folate 15 µg

Fructose 1.2 g

Galactose 1 g

Glicemyc Index 38 µg

Glucose 1.3 g

Glutamic acid 146 g

Glutamine 60 g

Glycine 25 g

Histidine 15 g

Hydroxyproline 1 g

Iodine 1 µg

Iron 0.5 mg

Isoleucine 25 g

KJ 75 kJ

Kcal 18 kcal

Lactose 1 g

Leucine 40 g

Lutein + zeaxanthin 123 mg

Lycopene 2573 µg

Lysine 40 g

Magnesium 8 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.06 mg

Methionine 10 g

Molybdenum 1 µg

Nickel 1 mg

Nitrogen 14 g

Omega 3 0.01 g

Omega 6 0.08 g

Oxalic acid 5 mg

Phenylalanine 30 g

Phosphorus 21 mg

Phytoene 3000 µg

Phytofluene 300 µg

Phytosterols 7 mg

Polyols 1 g

Potassium 282 mg

Proline 25 g

Protein 0.9 g

Salt 0.02 g

Selenium 1 µg

Serine 30 g

Silica 1 mg

Sodium 8 mg

Starch 0.1 g

Stigmasterol 0.3 g

Sucrose 0.1 g

Sugar 2.6 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 12 mg

Taurine 1 mg

Threonine 25 g

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Tryptophan 10 g

Tyrosine 20 g

Valine 35 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B4 (Choline) 6.7 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 1 mg

Vitamin C (Ascorbic acid) 23 mg

Vitamin D 1 µg

Vitamin E 1.22 mg

Vitamin K 7.9 µg

Water 94.5 g

Witamine B8 (Inositol) 20 mg

Zinc 0.26 mg

Tomato

Red Onion

kcal: 29.4

1 x Piece

(80 g)

Protein 1.12g Fat 0.32g Carbohydrates 5.52g

Red Onion

Nutrients

Alanine 20 g

Arginine 20 g

Ash 0.6 g

Aspartic acid 30 g

Betaine 0.1 mg

Boron 50 mg

Calcium 25 mg

Carbohydrate 6.9 g

Carotene Beta 10 mg

Chlorine 25 mg

Cholesterol 1 mg

Chromium 1 µg

Cobalt 0.3 µg

Copper 0.06 mg

Cysteine 5 g

Fat 0.4 g

Fatty monounsaturated 0.04 g

Fatty polyunsaturated 0.17 g

Fatty saturated 0.11 g

Fatty trans 1 g

Fiber 1.7 g

Fiber insoluble 1.1 g

Fiber soluble 0.6 g

Fluoride 1.2 mg

Fructose 1.2 g

Glicemyc Index 10 µg

Glucose 1.9 g

Glutamic acid 50 g

Glutamine 50 g

Glycine 15 g

Histidine 10 g

Inulin 0.1 g

Iodine 1 µg

Iron 0.5 mg

Isoleucine 20 g

KJ 134 kJ

Kcal 32 kcal

Leucine 20 g

Lutein 10 µg

Lutein + zeaxanthin 10 mg

Lysine 30 g

Magnesium 8 mg

Malic acid 10 g

Manganese 0.17 mg

Methionine 5 g

Molybdenum 3 µg

Nickel 2 mg

Nitrogen 20 g

Omega 3 0.02 g

Omega 6 0.15 g

Oxalic acid 15 mg

Phenylalanine 20 g

Phosphorus 14 mg

Phytosterols 15 mg

Potassium 121 mg

Proline 15 g

Protein 1.4 g

Salt 0.02 g

Selenium 0.5 µg

Serine 15 g

Silica 1 mg

Sodium 6 mg

Starch 0.1 g

Sucrose 2.2 g

Sugar 4.24 g

Sulfur 30 mg

Threonine 15 g

Total sugar alcohols 1 g

Tryptophan 5 g

Tyrosine 10 g

Valine 25 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 6 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.12 mg

Vitamin K 0.4 µg

Water 89.11 g

Zeaxanthin 5 µg

Zinc 0.24 mg

Red Onion

Lime

kcal: 20.1

0.5 x Piece

(86 g)

Protein 0.3g Fat 0.09g Carbohydrates 4.52g

Lime

Nutrients

Ash 0.5 g

Beta-carotene 10 µg

Calcium 33 mg

Carbohydrate 10.5 g

Chloride 1 mg

Citric acid 5.2 mg

Copper 0.08 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.02 g

Fiber 2.8 g

Fluoride 1 mg

Folate 8 µg

Iron 0.6 mg

Kcal 30 kcal

Lutein + zeaxanthin 10 mg

Lycopene 1 µg

Magnesium 6 mg

Manganese 0.01 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 18 mg

Potassium 102 mg

Protein 0.7 g

Selenium 0.4 µg

Sodium 2 mg

Sugar 1.7 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B4 (Choline) 5.1 mg

Vitamin B5 (Pantothenic acid) 0.14 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B9 (Folate) 8 µg

Vitamin C (Ascorbic acid) 29.1 mg

Vitamin E 0.22 mg

Vitamin K 0.6 µg

Water 88.3 g

Zinc 0.11 mg

Lime

Whole Wheat Tortilla

kcal: 8.3

3 x Tablespoon

(1 g)

Protein 0.28g Fat 0.18g Carbohydrates 1.39g

Whole Wheat Tortilla

Nutrients

Ash 1.5 g

Calcium 120 mg

Carbohydrate 46.3 g

Cholesterol 1 mg

Fat 6 g

Fatty monounsaturated 1.5 g

Fatty polyunsaturated 2.8 g

Fatty saturated 1.2 g

Fiber 6.4 g

Iron 3.2 mg

KJ 1213 kJ

Kcal 290 kcal

Magnesium 60 mg

Phosphorus 280 mg

Potassium 200 mg

Protein 9.3 g

Salt 1.13 g

Sodium 450 mg

Sugar 1.5 g

Vitamin B1 (Thiamin) 0.35 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 4.2 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 30 µg

Vitamin E 1.2 mg

Water 32 g

Zinc 1.8 mg

Whole Wheat Tortilla

Mozzarella Cheese

kcal: 371

1 x Piece

(125 g)

Protein 27.71g Fat 27.68g Carbohydrates 2.75g

Mozzarella Cheese

Nutrients

Ash 5.69 g

Calcium 505 mg

Carbohydrate 2.2 g

Chloride 500 mg

Cholesterol 79 mg

Chromium 0.5 µg

Cobalt 0.5 µg

Copper 0.03 mg

Fat 22.14 g

Fatty monounsaturated 6 g

Fatty polyunsaturated 1 g

Fatty saturated 13 g

Fatty trans 0.5 g

Fiber 1 g

Fluoride 10 mg

Iodine 20 µg

Iron 0.44 mg

KJ 1256 kJ

Kcal 300 kcal

Lactose 1 g

Magnesium 26 mg

Manganese 0.01 mg

Molybdenum 10 µg

Omega 3 0.1 g

Omega 6 0.8 g

Phosphorus 354 mg

Potassium 85 mg

Protein 22.17 g

Protein Animal 22.17 g

Salt 0.75 g

Selenium 17 µg

Sodium 300 mg

Sugar 1 g

Sulfur 200 mg

Total Carbohydrates 2.2 g

Total Fat 22.14 g

Total Protein 22.17 g

Vitamin A 100 µg

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B12 (Cobalamin) 1.3 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.4 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 13 µg

Vitamin D 2 µg

Vitamin E 0.19 mg

Vitamin K 2 µg

Water 50 g

Zinc 2.2 mg

Mozzarella Cheese

Chili Peppers

kcal: 27.8

3 x Piece

(20 g)

Protein 1.14g Fat 0.24g Carbohydrates 5.28g

Chili Peppers

Nutrients

Beta-carotene 2.03 µg

Calcium 14 mg

Carbohydrate 8.8 g

Cholesterol 1 mg

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.24 g

Fatty saturated 0.04 g

Fiber 1.5 g

Folate 23 µg

Iron 1.2 mg

Kcal 40 kcal

Lutein + zeaxanthin 0.68 mg

Magnesium 23 mg

Omega 3 0.04 g

Omega 6 0.2 g

Potassium 322 mg

Protein 1.9 g

Sodium 9 mg

Sugar 5.3 g

Vitamin A 48 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 1.24 mg

Vitamin B6 (Pyridoxine) 0.51 mg

Vitamin C (Ascorbic acid) 143.7 mg

Vitamin E 0.69 mg

Vitamin K 14 µg

Water 88 g

Zinc 0.26 mg

Chili Peppers

Dried Coriander

kcal: 3.4

1 x Handfull

(1 g)

Protein 0.22g Fat 0.05g Carbohydrates 0.52g

Dried Coriander

Nutrients

Ash 7.2 g

Calcium 709 mg

Carbohydrate 52.1 g

Carotene Beta 393 mg

Cholesterol 1 mg

Copper 0.98 mg

Fat 4.8 g

Fatty monounsaturated 2.8 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.15 g

Fatty trans 1 g

Fiber 10.4 g

Fiber insoluble 8.3 g

Fiber soluble 2.1 g

Iron 16.32 mg

Kcal 298 kcal

Lutein 670 µg

Lycopene 1 µg

Magnesium 330 mg

Manganese 1.9 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 409 mg

Potassium 1267 mg

Protein 21.9 g

Salt 0.09 g

Selenium 10.5 µg

Sodium 35 mg

Sugar 1 g

Vitamin A 29 µg

Vitamin B1 (Thiamin) 0.24 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.29 mg

Vitamin B3 (Niacin) 2.13 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 28 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin D 1 µg

Vitamin E 1.25 mg

Vitamin K 135.5 µg

Water 6.8 g

Zeaxanthin 360 µg

Zinc 4.7 mg

Dried Coriander

White Salt

kcal: 0.5

0.5 x Teaspoon

(5 g)

Protein 0.03g Fat 0.03g Carbohydrates 0.03g

White Salt

Nutrients

Calcium 29 mg

Carbohydrate 1 g

Chloride 59500 mg

Copper 0.16 mg

Fat 1 g

Fiber 1 g

Fluoride 1 mg

Iodine 0.01 µg

Iron 0.2 mg

Kcal 1 kcal

Magnesium 290 mg

Manganese 0.14 mg

Phosphorus 8 mg

Potassium 8 mg

Protein 1 g

Salt 100000 g

Selenium 1 µg

Sodium 38850 mg

Sugar 1 g

Water 0.2 g

Zinc 0.08 mg

White Salt

776 kcal

Protein 36.66g

Fat 50.27g

Carbs 44.15g

Fiber 0g

Recipe preparation steps

Awokado przekrawamy na pół, usuwamy pestkę. Łyżką wyciągamy miąższ do miski. Pomidory nacinamy od spodniej strony na krzyż, wrzucamy do miski z wrzątkiem. Po chwili przekładamy do miski z zimną wodą. Ściągamy skórę. Z pomidorów usuwamy gniazda nasienne. Pomidory kroimy w drobną kostkę.Papryczkę chili drobno siekamy. Czerwoną cebulę kroimy w drobną kostkę.Awokado rozgniatamy widelcem. Dodajemy posiekane warzywa. Doprawiamy sokiem z limonki, solą i pieprzem. Dodajemy posiekaną kolendrę. Całość dokładnie mieszamy. Tortillę kroimy w małe trójkąty. Układamy na blasze do pieczenia, posypujemy serem. Pieczemy w piekarniuku do zarumienienia. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	1.36 g	0.68 g
Alanine	118.11 g	59.06 g
Alcohol	3.4 g	1.7 g
Arginine	135.13 g	67.57 g
Ash	11.87 g	5.94 g
Aspartic acid	330.28 g	165.14 g
Beta-Cryptoxanthin	34 µg	17 µg
Beta-carotene	5.52 µg	2.76 µg
Beta-sitosterol	126.8 mg	63.4 mg
Betaine	0.92 mg	0.46 mg
Boron	40.48 mg	20.24 mg
Calcium	732.66 mg	366.33 mg
Campesterol	1.7 g	0.85 g
Carbohydrate	44.15 g	22.08 g
Carotene Alpha	343.4 µg	171.7 µg
Carotene Beta	1538.62 mg	769.31 mg
Chloride	2128.33 mg	1064.17 mg
Chlorine	185 mg	92.5 mg
Cholesterol	104.99 mg	52.5 mg
Chromium	5.11 µg	2.55 µg
Citric acid	3.88 mg	1.94 mg
Cobalt	4.55 µg	2.28 µg
Copper	0.61 mg	0.31 mg
Cysteine	21 g	10.5 g
Cystine	0.04 g	0.02 g
Fat	50.27 g	25.14 g
Fatty monounsaturated	21.7 g	10.85 g
Fatty polyunsaturated	4.58 g	2.29 g
Fatty saturated	19.52 g	9.76 g
Fatty trans	6.24 g	3.12 g
Fiber	18.49 g	9.25 g
Fiber insoluble	11.44 g	5.72 g
Fiber soluble	3.48 g	1.74 g
Fluoride	20.12 mg	10.06 mg
Folate	68.24 µg	34.12 µg
Fructose	5.32 g	2.66 g
Galactose	4.8 g	2.4 g
Glicemyc Index	158.2 µg	79.1 µg
Glucose	6.5 g	3.25 g
Glutamic acid	536.75 g	268.38 g
Glutamine	244.28 g	122.14 g
Glycine	97.08 g	48.54 g
Histidine	59.04 g	29.52 g
Hydroxyproline	3.4 g	1.7 g
Inulin	0.22 g	0.11 g
Iodine	32 µg	16 µg
Iron	4.74 mg	2.37 mg
Isoleucine	101.1 g	50.55 g
Lactose	6.05 g	3.03 g
Leucine	152.17 g	76.09 g
Lutein	14.7 µg	7.35 µg
Lutein + zeaxanthin	431.29 mg	215.65 mg
Lycopene	8748.64 µg	4374.32 µg
Lysine	160.14 g	80.07 g
Magnesium	135.43 mg	67.72 mg
Malic acid	8.41 g	4.21 g
Maltose	4.8 g	2.4 g
Manganese	0.52 mg	0.26 mg
Methionine	38.03 g	19.02 g
Molybdenum	19.7 µg	9.85 µg
Nickel	5.42 mg	2.71 mg
Nitrogen	63.6 g	31.8 g
Omega 3	0.35 g	0.18 g
Omega 6	4.06 g	2.03 g
Oxalic acid	55.6 mg	27.8 mg
Phenylalanine	118.11 g	59.06 g
Phosphorus	618.33 mg	309.17 mg
Phytoene	10200 µg	5100 µg
Phytofluene	1020 µg	510 µg
Phytosterols	142.2 mg	71.1 mg
Polyols	3.4 g	1.7 g
Potassium	2096.78 mg	1048.39 mg
Proline	97.08 g	48.54 g
Protein	36.66 g	18.33 g
Protein Animal	27.71 g	13.86 g
Quinic acid	0.04 g	0.02 g
Salt	2501.07 g	1250.54 g
Selenium	25.92 µg	12.96 µg
Serine	114.1 g	57.05 g
Silica	7 mg	3.5 mg
Sodium	1408.16 mg	704.08 mg
Starch	0.56 g	0.28 g
Stigmasterol	1.02 g	0.51 g
Sucrose	2.24 g	1.12 g
Sugar	18.46 g	9.23 g
Sugar Alcohols	3.4 g	1.7 g
Sugar added	4.8 g	2.4 g
Sulfur	335.8 mg	167.9 mg
Taurine	3.4 mg	1.7 mg
Threonine	97.08 g	48.54 g
Total Carbohydrates	14.99 g	7.5 g
Total Fat	28.36 g	14.18 g
Total Protein	30.77 g	15.39 g
Total sugar alcohols	2.2 g	1.1 g
Tryptophan	38.03 g	19.02 g
Tyrosine	76.04 g	38.02 g
Valine	139.13 g	69.57 g
Vitamin A	530.15 µg	265.08 µg
Vitamin B1 (Thiamin)	0.43 mg	0.22 mg
Vitamin B12 (Cobalamin)	7.24 µg	3.62 µg
Vitamin B2 (Riboflavin)	0.59 mg	0.3 mg
Vitamin B3 (Niacin)	7.05 mg	3.52 mg
Vitamin B4 (Choline)	44.85 mg	22.42 mg
Vitamin B5 (Pantothenic acid)	2.94 mg	1.47 mg
Vitamin B6 (Pyridoxine)	1.42 mg	0.71 mg
Vitamin B7 (Biotin)	7.96 mg	3.98 mg
Vitamin B9 (Folate)	149.47 µg	74.74 µg
Vitamin C (Ascorbic acid)	195.94 mg	97.97 mg
Vitamin D	6.71 µg	3.36 µg
Vitamin D3	0.8 µg	0.4 µg
Vitamin E	7.98 mg	3.99 mg
Vitamin K	69.1 µg	34.55 µg
Water	649.1 g	324.55 g
Witamine B8 (Inositol)	68 mg	34 mg
Zeaxanthin	7.6 µg	3.8 µg
Zinc	4.97 mg	2.49 mg