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General • Easy

Corn, Bell Pepper and Chia Seed Salad (with Bread)

1 / Portion

Contains allergens

Tomato Histamine Latex-Fruit Syndrome Salicylates Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Paprika Vitamin C (Ascorbic acid) Maize Rye Gluten Wheat Olive Sesame

Ingredients - 7

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Tomato

kcal: 23.8

120 x Gram

(1 g)

Protein 1.08g Fat 0.24g Carbohydrates 4.32g

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

Butterhead Lettuce

kcal: 19

100 x Gram

(1 g)

Protein 1.4g Fat 0.2g Carbohydrates 2.9g

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

Butterhead Lettuce

Red Bell Pepper

kcal: 15.4

50 x Gram

(1 g)

Protein 0.5g Fat 0.15g Carbohydrates 3g

Red Bell Pepper

Nutrients

Ash 0.5 g

Beta-carotene 1.5 µg

Calcium 7 mg

Carbohydrate 6 g

Chloride 10 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fiber 2.1 g

Fiber insoluble 1.6 g

Fiber soluble 0.5 g

Fructose 2.1 g

Glucose 1.8 g

Iron 0.4 mg

KJ 109 kJ

Kcal 26 kcal

Lutein + zeaxanthin 0.7 mg

Magnesium 12 mg

Manganese 0.1 mg

Omega 3 0.01 g

Omega 6 0.15 g

Phosphorus 26 mg

Potassium 210 mg

Protein 1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 4 mg

Sucrose 0.1 g

Sugar 4.2 g

Vitamin A 157 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 46 µg

Vitamin C (Ascorbic acid) 127 mg

Vitamin E 1.6 mg

Vitamin K 4.9 µg

Water 92 g

Zinc 0.2 mg

Red Bell Pepper

Canned Corn

kcal: 58.4

50 x Gram

(1 g)

Protein 1.45g Fat 0.6g Carbohydrates 11.8g

Canned Corn

Nutrients

Ash 0.7 g

Calcium 4 mg

Carbohydrate 23.6 g

Carotene Beta 210 mg

Chloride 420 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.27 g

Fatty polyunsaturated 0.53 g

Fatty saturated 2 g

Fatty trans 1 g

Fiber 3.9 g

Fiber insoluble 3.2 g

Fiber soluble 0.7 g

Fructose 1.1 g

Glicemyc Index 55 µg

Glucose 1.2 g

Iron 0.5 mg

KJ 402 kJ

Kcal 96 kcal

Lutein + zeaxanthin 640 mg

Magnesium 23 mg

Manganese 0.1 mg

Omega 6 0.5 g

Phosphorus 79 mg

Potassium 220 mg

Protein 2.9 g

Salt 0.68 g

Selenium 0.6 µg

Sodium 270 mg

Starch 15.8 g

Sucrose 2.2 g

Sugar 4.5 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B9 (Folate) 24 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.46 mg

Vitamin K 0.3 µg

Water 71.3 g

Zinc 0.5 mg

Canned Corn

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

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

Light Rye Bread

Olive Oil

kcal: 90.1

10 x Gram

(1 g)

Protein 0.1g Fat 9.96g Carbohydrates 0.02g

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

Olive Oil

Chia seeds 2

kcal: 40

10 x Gram

(1 g)

Protein 2.14g Fat 3.41g Carbohydrates 0.18g

Chia seeds 2

Nutrients

Alanine 0.86 g

Alcohol 1 g

Alpha Linolenic Acid 17.83 g

Arginine 1.65 g

Ash 4.5 g

Beta-sitosterol 0.15 mg

Betaine 0.5 mg

Boron 1.2 mg

Calcium 550 mg

Carbohydrate 1.8 g

Carotene Beta 0.01 mg

Chloride 24 mg

Chlorine 24 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Complete Protein 21.4 g

Copper 0.92 mg

Cysteine 0.31 g

Fat 34.1 g

Fatty monounsaturated 2.1 g

Fatty polyunsaturated 24.9 g

Fatty saturated 3.1 g

Fatty trans 0.14 g

Fiber 34.4 g

Fiber insoluble 28.6 g

Fiber soluble 5.8 g

Fluoride 0 mg

Glicemyc Index 1 µg

Glutamic acid 3.16 g

Glycine 0.75 g

Histidine 0.47 g

Inulin 0.1 g

Iodine 0 µg

Iron 6.5 mg

Isoleucine 0.86 g

KJ 2033 kJ

Kcal 486 kcal

Leucine 1.53 g

Linoleic Acid 5.84 g

Lutein + zeaxanthin 0.01 mg

Lysine 0.93 g

Magnesium 320 mg

Manganese 2.72 mg

Methionine 0.42 g

Molybdenum 0.03 µg

Natron 16 g

Nickel 0.01 mg

Nitrogen 3.4 g

Oleic Acid 2.1 g

Omega 3 17.83 g

Omega 6 5.84 g

Oxalic acid 0.03 mg

Phenylalanine 0.92 g

Phosphorus 650 mg

Phytosterols 0.2 mg

Potassium 407 mg

Proline 0.82 g

Protein 21.4 g

Protein Plant 21.4 g

Salt 0.05 g

Selenium 9.7 µg

Serine 0.87 g

Sodium 20 mg

Starch 0.1 g

Sugar 1.8 g

Sugar added 1 g

Sulfur 0.2 mg

Threonine 0.75 g

Total Carbohydrates 1.8 g

Total Fat 34.1 g

Total Protein 21.4 g

Total sugar alcohols 1 g

Tryptophan 0.44 g

Tyrosine 0.43 g

Valine 0.98 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.47 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.13 mg

Vitamin B4 (Choline) 78.7 mg

Vitamin B5 (Pantothenic acid) 0.34 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 70.7 µg

Vitamin C (Ascorbic acid) 1.6 mg

Vitamin D 1 µg

Vitamin E 0.5 mg

Vitamin K 640 µg

Water 6.1 g

Zinc 5.1 mg

Chia seeds 2

336 kcal

Protein 8.07g

Fat 15.02g

Carbs 42.21g

Fiber 0g

Recipe preparation steps

Sałatę rwiemy, pomidora i paprykę kroimy. Całość mieszamy z kukurydzą i polewamy oliwą z oliwek zmieszaną z nasionami chia i ulubionymi przyprawami. Podajemy z chlebem.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	2.06 g	2.06 g
Alanine	71.09 g	71.09 g
Alcohol	1.65 g	1.65 g
Alpha Linolenic Acid	1.86 g	1.86 g
Arginine	94.67 g	94.67 g
Ash	2.81 g	2.81 g
Aspartic acid	160.5 g	160.5 g
Beta-Cryptoxanthin	40 µg	40 µg
Beta-Glucan	0.28 g	0.28 g
Beta-carotene	2260.75 µg	2260.75 µg
Beta-sitosterol	21.52 mg	21.52 mg
Betaine	17.55 mg	17.55 mg
Boron	70.24 mg	70.24 mg
Calcium	100.3 mg	100.3 mg
Campesterol	0.6 g	0.6 g
Carbohydrate	42.21 g	42.21 g
Carotene Alpha	121.2 µg	121.2 µg
Carotene Beta	644.15 mg	644.15 mg
Chloride	462.4 mg	462.4 mg
Chlorine	98.2 mg	98.2 mg
Cholesterol	3.75 mg	3.75 mg
Chromium	3.45 µg	3.45 µg
Citric acid	17.98 mg	17.98 mg
Cobalt	1.38 µg	1.38 µg
Complete Protein	2.14 g	2.14 g
Copper	0.3 mg	0.3 mg
Cysteine	6.03 g	6.03 g
Cystine	21 g	21 g
Fat	15.02 g	15.02 g
Fatty monounsaturated	7.47 g	7.47 g
Fatty polyunsaturated	4.29 g	4.29 g
Fatty saturated	2.96 g	2.96 g
Fatty trans	2.81 g	2.81 g
Fiber	11.03 g	11.03 g
Fiber insoluble	8.57 g	8.57 g
Fiber soluble	2.36 g	2.36 g
Fluoride	4.7 mg	4.7 mg
Folate	18 µg	18 µg
Fructose	3.95 g	3.95 g
Galactose	1.2 g	1.2 g
Glicemyc Index	122.7 µg	122.7 µg
Glucose	3.94 g	3.94 g
Glutamic acid	455.52 g	455.52 g
Glutamine	212 g	212 g
Glycine	68.58 g	68.58 g
Histidine	39.05 g	39.05 g
Hydroxyproline	4.7 g	4.7 g
Inulin	0.08 g	0.08 g
Iodine	3.28 µg	3.28 µg
Iron	2.72 mg	2.72 mg
Isoleucine	61.59 g	61.59 g
Lactose	1.24 g	1.24 g
Leucine	118.15 g	118.15 g
Lignin	0.11 g	0.11 g
Linoleic Acid	1.56 g	1.56 g
Lutein	17.5 µg	17.5 µg
Lutein + zeaxanthin	2197.95 mg	2197.95 mg
Lycopene	3087.6 µg	3087.6 µg
Lysine	83.09 g	83.09 g
Magnesium	74.85 mg	74.85 mg
Malic acid	7.12 g	7.12 g
Maltose	1.2 g	1.2 g
Manganese	0.9 mg	0.9 mg
Methionine	29.54 g	29.54 g
Molybdenum	7.4 µg	7.4 µg
Natron	1.6 g	1.6 g
Nickel	6.45 mg	6.45 mg
Nitrate	1200 mg	1200 mg
Nitrogen	17.14 g	17.14 g
Oleic Acid	7.21 g	7.21 g
Omega 3	1.93 g	1.93 g
Omega 6	2.28 g	2.28 g
Oxalic acid	14.25 mg	14.25 mg
Palmitic Acid	1.35 g	1.35 g
Phenylalanine	78.09 g	78.09 g
Phosphorus	187.6 mg	187.6 mg
Phytoene	3600 µg	3600 µg
Phytofluene	360 µg	360 µg
Phytosterols	39.17 mg	39.17 mg
Polyols	1.2 g	1.2 g
Potassium	768.45 mg	768.45 mg
Proline	117.58 g	117.58 g
Protein	8.07 g	8.07 g
Protein Plant	2.14 g	2.14 g
Quinic acid	1.75 g	1.75 g
Salt	0.8 g	0.8 g
Selenium	4.64 µg	4.64 µg
Serine	85.09 g	85.09 g
Silica	4.7 mg	4.7 mg
Sodium	311.95 mg	311.95 mg
Starch	26.23 g	26.23 g
Stearic Acid	0.23 g	0.23 g
Stigmasterol	0.36 g	0.36 g
Sucrose	2 g	2 g
Sugar	8.63 g	8.63 g
Sugar Alcohols	1.2 g	1.2 g
Sugar added	1.48 g	1.48 g
Sulfur	41.42 mg	41.42 mg
Taurine	1.9 mg	1.9 mg
Threonine	61.58 g	61.58 g
Total Carbohydrates	4.5 g	4.5 g
Total Fat	3.65 g	3.65 g
Total Protein	3.22 g	3.22 g
Total sugar alcohols	0.14 g	0.14 g
Tryptophan	26.04 g	26.04 g
Tyrosine	52.04 g	52.04 g
Valine	84.1 g	84.1 g
Vitamin A	416.95 µg	416.95 µg
Vitamin B1 (Thiamin)	0.36 mg	0.36 mg
Vitamin B12 (Cobalamin)	2.3 µg	2.3 µg
Vitamin B2 (Riboflavin)	0.32 mg	0.32 mg
Vitamin B3 (Niacin)	3.34 mg	3.34 mg
Vitamin B4 (Choline)	20.11 mg	20.11 mg
Vitamin B5 (Pantothenic acid)	0.29 mg	0.29 mg
Vitamin B6 (Pyridoxine)	0.59 mg	0.59 mg
Vitamin B7 (Biotin)	1.4 mg	1.4 mg
Vitamin B9 (Folate)	75.37 µg	75.37 µg
Vitamin C (Ascorbic acid)	104.86 mg	104.86 mg
Vitamin D	2.44 µg	2.44 µg
Vitamin E	4.22 mg	4.22 mg
Vitamin K	184.82 µg	184.82 µg
Water	303.24 g	303.24 g
Witamine B8 (Inositol)	24 mg	24 mg
Zeaxanthin	3.5 µg	3.5 µg
Zinc	1.89 mg	1.89 mg