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General • Easy

Pork Tenderloin with Broccoli

1 / Portion

Contains allergens

Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Milk Garlic Cucumber Sulphites Mustard Beef Alpha-Gal Syndrome Rice

Ingredients - 4

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Broccoli

kcal: 182

1 x Piece

(500 g)

Protein 15g Fat 2g Carbohydrates 26g

Broccoli

Nutrients

Alanine 0.1 g

Arginine 0.1 g

Ash 0.8 g

Aspartic acid 0.25 g

Beta-Glucan 0.1 g

Beta-carotene 770 µg

Boron 0.2 mg

Calcium 48 mg

Carbohydrate 5.2 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0.01 µg

Citric acid 200 mg

Cobalt 0 µg

Copper 0.03 mg

Cystine 0.01 g

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.5 g

Fiber insoluble 1.3 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Fructose 0.6 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.5 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.08 g

Histidine 0.05 g

Inulin 0.1 g

Iodine 0.01 µg

Iron 0.9 mg

Isoleucine 0.1 g

KJ 146 kJ

Kcal 35 kcal

Lactose 1 g

Leucine 0.15 g

Lutein + zeaxanthin 1403 mg

Lysine 0.1 g

Magnesium 23 mg

Malic acid 120 g

Maltose 1 g

Manganese 0.53 mg

Methionine 0.03 g

Molybdenum 0.01 µg

Nickel 0.02 mg

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 20 mg

Phenylalanine 0.1 g

Phosphorus 66 mg

Phytosterols 20 mg

Potassium 385 mg

Proline 0.1 g

Protein 3 g

Protein Plant 3 g

Quinic acid 10 g

Salt 0.03 g

Selenium 2.5 µg

Serine 0.09 g

Silica 1 mg

Sodium 7 mg

Starch 0.2 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Threonine 0.1 g

Tryptophan 0.03 g

Tyrosine 0.05 g

Valine 0.12 g

Vitamin A 153 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 63 µg

Vitamin C (Ascorbic acid) 83 mg

Vitamin D 1 µg

Vitamin E 1.3 mg

Vitamin K 101.6 µg

Water 89.3 g

Zinc 0.4 mg

Broccoli

Tzatziki Sauce

kcal: 86.9

100 x Gram

(1 g)

Protein 3g Fat 5.7g Carbohydrates 5.9g

Tzatziki Sauce

Nutrients

Ash 1.5 g

Calcium 100 mg

Carbohydrate 5.9 g

Cholesterol 10 mg

Fat 5.7 g

Fatty monounsaturated 3.2 g

Fatty polyunsaturated 0.6 g

Fatty saturated 1.5 g

Fiber 0.4 g

Iron 0.3 mg

KJ 335 kJ

Kcal 80 kcal

Lactose 2.5 g

Potassium 120 mg

Protein 3 g

Salt 1.2 g

Sodium 480 mg

Sugar 3.5 g

Vitamin A 20 µg

Vitamin C (Ascorbic acid) 2 mg

Water 83 g

Tzatziki Sauce

Boneless Pork Loin

kcal: 178

100 x Gram

(1 g)

Protein 21g Fat 10g Carbohydrates 1g

Boneless Pork Loin

Nutrients

Ash 1 g

Calcium 10 mg

Carbohydrate 1 g

Cholesterol 70 mg

Fat 10 g

Fatty monounsaturated 4.2 g

Fatty polyunsaturated 1.2 g

Fatty saturated 3.5 g

Fiber 1 g

Iron 1.5 mg

KJ 736 kJ

Kcal 176 kcal

Magnesium 25 mg

Omega 3 0.1 g

Omega 6 1.1 g

Phosphorus 200 mg

Potassium 350 mg

Protein 21 g

Salt 0.15 g

Sodium 60 mg

Sugar 1 g

Vitamin B1 (Thiamin) 0.1 mg

Vitamin B12 (Cobalamin) 0.5 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 6 mg

Vitamin B6 (Pyridoxine) 0.5 mg

Water 68 g

Zinc 2.5 mg

Boneless Pork Loin

Long-Grain Brown Rice

kcal: 246.9

70 x Gram

(1 g)

Protein 4.97g Fat 1.33g Carbohydrates 53.76g

Long-Grain Brown Rice

Nutrients

Ash 1.2 g

Calcium 32 mg

Carbohydrate 76.8 g

Chloride 50 mg

Chromium 2 µg

Copper 0.18 mg

Fat 1.9 g

Fatty monounsaturated 0.52 g

Fatty polyunsaturated 0.74 g

Fatty saturated 0.49 g

Fiber 8.7 g

Fiber insoluble 6.9 g

Fiber soluble 1.8 g

Fructose 0.1 g

Glicemyc Index 50 µg

Glucose 0.1 g

Inulin 0.1 g

Iron 1.3 mg

Isoleucine 0.3 g

KJ 1464 kJ

Kcal 350 kcal

Leucine 0.7 g

Lysine 0.3 g

Magnesium 110 mg

Manganese 2.4 mg

Molybdenum 10 µg

Omega 3 0.02 g

Omega 6 0.7 g

Phosphorus 250 mg

Phytosterols 20 mg

Potassium 260 mg

Protein 7.1 g

Selenium 15 µg

Sodium 10 mg

Starch 75.6 g

Sucrose 0.8 g

Sugar 1.2 g

Valine 0.5 g

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 4.7 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 1.5 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.7 mg

Vitamin K 0.5 µg

Water 10 g

Zinc 1.5 mg

Long-Grain Brown Rice

694 kcal

Protein 43.97g

Fat 19.03g

Carbs 86.66g

Fiber 0g

Recipe preparation steps

Mięso myjemy, kroimy w kostkę i gotujemy na parze przez ok 20 minut.Z brokuła odrywamy różyczki, myjemy i gotujemy na parze przez ok 10 - 15 minut.Ryż przygotowujemy wg przepisu na opakowaniu.Na talerzu rozkłdamy ryż, następnie brokuły i mięso.Całość polewamy sosem.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alanine	0.5 g	0.5 g
Arginine	0.5 g	0.5 g
Ash	7.34 g	7.34 g
Aspartic acid	1.25 g	1.25 g
Beta-Glucan	0.5 g	0.5 g
Beta-carotene	3850 µg	3850 µg
Boron	1 mg	1 mg
Calcium	372.4 mg	372.4 mg
Carbohydrate	86.66 g	86.66 g
Chloride	35 mg	35 mg
Chlorine	150 mg	150 mg
Cholesterol	85 mg	85 mg
Chromium	1.43 µg	1.43 µg
Citric acid	1000 mg	1000 mg
Cobalt	0.01 µg	0.01 µg
Copper	0.28 mg	0.28 mg
Cystine	0.05 g	0.05 g
Fat	19.03 g	19.03 g
Fatty monounsaturated	7.86 g	7.86 g
Fatty polyunsaturated	3.02 g	3.02 g
Fatty saturated	5.59 g	5.59 g
Fatty trans	5 g	5 g
Fiber	19.99 g	19.99 g
Fiber insoluble	11.33 g	11.33 g
Fiber soluble	7.26 g	7.26 g
Fluoride	0.1 mg	0.1 mg
Fructose	3.07 g	3.07 g
Galactose	5 g	5 g
Glicemyc Index	110 µg	110 µg
Glucose	2.57 g	2.57 g
Glutamic acid	1.5 g	1.5 g
Glutamine	1 g	1 g
Glycine	0.4 g	0.4 g
Histidine	0.25 g	0.25 g
Inulin	0.57 g	0.57 g
Iodine	0.05 µg	0.05 µg
Iron	7.21 mg	7.21 mg
Isoleucine	0.71 g	0.71 g
Lactose	7.5 g	7.5 g
Leucine	1.24 g	1.24 g
Lutein + zeaxanthin	7015 mg	7015 mg
Lysine	0.71 g	0.71 g
Magnesium	217 mg	217 mg
Malic acid	600 g	600 g
Maltose	5 g	5 g
Manganese	4.33 mg	4.33 mg
Methionine	0.15 g	0.15 g
Molybdenum	7.05 µg	7.05 µg
Nickel	0.1 mg	0.1 mg
Omega 3	0.36 g	0.36 g
Omega 6	1.79 g	1.79 g
Oxalic acid	100 mg	100 mg
Phenylalanine	0.5 g	0.5 g
Phosphorus	705 mg	705 mg
Phytosterols	114 mg	114 mg
Potassium	2577 mg	2577 mg
Proline	0.5 g	0.5 g
Protein	43.97 g	43.97 g
Protein Plant	15 g	15 g
Quinic acid	50 g	50 g
Salt	1.5 g	1.5 g
Selenium	23 µg	23 µg
Serine	0.45 g	0.45 g
Silica	5 mg	5 mg
Sodium	582 mg	582 mg
Starch	53.92 g	53.92 g
Sucrose	2.56 g	2.56 g
Sugar	13.84 g	13.84 g
Sulfur	150 mg	150 mg
Threonine	0.5 g	0.5 g
Tryptophan	0.15 g	0.15 g
Tyrosine	0.25 g	0.25 g
Valine	0.95 g	0.95 g
Vitamin A	785 µg	785 µg
Vitamin B1 (Thiamin)	0.79 mg	0.79 mg
Vitamin B12 (Cobalamin)	0.5 µg	0.5 µg
Vitamin B2 (Riboflavin)	0.84 mg	0.84 mg
Vitamin B3 (Niacin)	12.29 mg	12.29 mg
Vitamin B4 (Choline)	10.5 mg	10.5 mg
Vitamin B5 (Pantothenic acid)	3.65 mg	3.65 mg
Vitamin B6 (Pyridoxine)	1.64 mg	1.64 mg
Vitamin B7 (Biotin)	0.07 mg	0.07 mg
Vitamin B9 (Folate)	329 µg	329 µg
Vitamin C (Ascorbic acid)	417 mg	417 mg
Vitamin D	5 µg	5 µg
Vitamin E	6.99 mg	6.99 mg
Vitamin K	508.35 µg	508.35 µg
Water	604.5 g	604.5 g
Zinc	5.55 mg	5.55 mg