Wholegrain Toast with Cheese, Tomato, and Roasted Ham
Preparation steps
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
3.404g
/ 80.61 g
|
| Fiber |
2.76g
/ 30 g
|
| Cholesterol |
0.46mg
/ 300 mg
|
| Sugar |
1.38g
/ 50 g
|
| Zinc |
0.552mg
/ 10 mg
|
| Phosphorus |
69mg
/ 700 mg
|
| Kcal |
115kcal
/ 2000 kcal
|
| Fatty monounsaturated |
0.23g
|
| Fatty saturated |
0.184g
/ 20 g
|
| Fatty polyunsaturated |
0.552g
/ 10 g
|
| Magnesium |
27.6mg
/ 350 mg
|
| Omega 3 |
0.046g
/ 2.5 g
|
| Omega 6 |
0.46g
/ 12 g
|
| Ash |
0.828g
|
| Potassium |
92mg
/ 4000 mg
|
| Sodium |
184mg
/ 1500 mg
|
| Salt |
0.46g
/ 1500 g
|
| Fat |
1.196g
/ 120.92 g
|
| Calcium |
36.8mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.138mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.046mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.38mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.069mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
9.2µg
/ 300 µg
|
| Vitamin E |
0.23mg
/ 14 mg
|
| Water |
16.1g
/ 2700 g
|
| Carbohydrate |
23.92g
/ 201.53 g
|
| Iron |
1.15mg
/ 15 mg
|
| Alanine |
6g
|
| Alcohol |
0.2g
|
| Arginine |
7g
|
| Beta-Cryptoxanthin |
2µg
|
| Beta-sitosterol |
1.2mg
|
| Protein |
0.18g
/ 80.61 g
|
| Total Protein |
0.18g
/ 50 g
|
| Boron |
0.02mg
/ 1 mg
|
| Fiber |
0.24g
/ 30 g
|
| Fiber insoluble |
0.18g
/ 25 g
|
| Fiber soluble |
0.06g
/ 10 g
|
| Chlorine |
8.8mg
/ 2300 mg
|
| Cholesterol |
0.2mg
/ 300 mg
|
| Chromium |
0.2µg
/ 35 µg
|
| Cobalt |
0.2µg
|
| Sugar |
0.52g
/ 50 g
|
| Sugar added |
0.2g
/ 50 g
|
| Sugar Alcohols |
0.2g
/ 100 g
|
| Zinc |
0.052mg
/ 10 mg
|
| Cysteine |
1g
/ 0.5 g
|
| Phenylalanine |
6g
/ 3.3 g
|
| Phytosterols |
1.4mg
/ 2 mg
|
| Fluoride |
0.2mg
/ 3.5 mg
|
| Phosphorus |
4.2mg
/ 700 mg
|
| Fructose |
0.24g
/ 40 g
|
| Galactose |
0.2g
|
| Glycine |
5g
|
| Glucose |
0.26g
|
| Glutamine |
12g
|
| Histidine |
3g
/ 1.5 g
|
| Hydroxyproline |
0.2g
|
| Isoleucine |
5g
/ 2 g
|
| Iodine |
0.2µg
/ 150 µg
|
| Carotene Alpha |
20.2µg
|
| Carotene Beta |
89.8mg
|
| Kcal |
3.6kcal
/ 2000 kcal
|
| Campesterol |
0.1g
|
| KJ |
15kJ
/ 8400 kJ
|
| Silica |
0.2mg
|
| Aspartic acid |
18g
|
| Citric acid |
0.08mg
|
| Folate |
3µg
/ 400 µg
|
| Glutamic acid |
29.2g
|
| Malic acid |
0.02g
|
| Oxalic acid |
1mg
|
| Acidity |
0.08g
|
| Fatty monounsaturated |
0.004g
|
| Fatty saturated |
0.01g
/ 20 g
|
| Fatty trans |
0.2g
|
| Fatty polyunsaturated |
0.024g
/ 10 g
|
| Lactose |
0.2g
|
| Leucine |
8g
/ 4.2 g
|
| Lysine |
8g
/ 3 g
|
| Lutein + zeaxanthin |
24.6mg
/ 6000 mg
|
| Lycopene |
514.6µg
|
| Magnesium |
1.6mg
/ 350 mg
|
| Maltose |
0.2g
|
| Manganese |
0.012mg
/ 2.3 mg
|
| Methionine |
2g
/ 1.3 g
|
| Copper |
0.012mg
/ 1.5 mg
|
| Molybdenum |
0.2µg
/ 100 µg
|
| Nickel |
0.2mg
/ 0.03 mg
|
| Nitrogen |
2.8g
|
| Omega 3 |
0.002g
/ 2.5 g
|
| Omega 6 |
0.016g
/ 12 g
|
| Phytoene |
600µg
|
| Phytofluene |
60µg
|
| Polyols |
0.2g
|
| Ash |
0.1g
|
| Potassium |
56.4mg
/ 4000 mg
|
| Proline |
5g
|
| Sucrose |
0.02g
/ 50 g
|
| Selenium |
0.2µg
/ 70 µg
|
| Serine |
6g
|
| Sulfur |
2.4mg
|
| Starch |
0.02g
|
| Stigmasterol |
0.06g
|
| Sodium |
1.6mg
/ 1500 mg
|
| Salt |
0.004g
/ 1500 g
|
| Taurine |
0.2mg
|
| Threonine |
5g
/ 1.7 g
|
| Tryptophan |
2g
/ 280 g
|
| Tyrosine |
4g
|
| Fat |
0.04g
/ 120.92 g
|
| Total Fat |
0.04g
/ 70 g
|
| Valine |
7g
/ 2.3 g
|
| Calcium |
1.8mg
/ 1000 mg
|
| Vitamin A |
21.4µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0128mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.2µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.0084mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.2mg
/ 15 mg
|
| Vitamin B4 (Choline) |
1.34mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.02mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.03mg
/ 1.6 mg
|
| Vitamin B7 (Biotin) |
0.2mg
/ 60 mg
|
| Witamine B8 (Inositol) |
4mg
/ 60 mg
|
| Vitamin C (Ascorbic acid) |
4.6mg
/ 110 mg
|
| Vitamin D |
0.2µg
/ 600 µg
|
| Vitamin E |
0.244mg
/ 14 mg
|
| Vitamin K |
1.58µg
/ 70 µg
|
| Water |
18.9g
/ 2700 g
|
| Carbohydrate |
0.72g
/ 201.53 g
|
| Total Carbohydrates |
0.72g
/ 275 g
|
| Iron |
0.1mg
/ 15 mg
|
| Protein |
4.56g
/ 80.61 g
|
| Total Protein |
4.56g
/ 50 g
|
| Protein Animal |
4.56g
/ 50 g
|
| Fiber |
0.03g
/ 30 g
|
| Chloride |
15mg
/ 2300 mg
|
| Cholesterol |
14.25mg
/ 300 mg
|
| Sugar |
0.105g
/ 50 g
|
| Zinc |
0.33mg
/ 10 mg
|
| Phosphorus |
31.5mg
/ 700 mg
|
| Kcal |
43.5kcal
/ 2000 kcal
|
| KJ |
182.25kJ
/ 8400 kJ
|
| Fatty monounsaturated |
1.23g
|
| Fatty saturated |
1.02g
/ 20 g
|
| Fatty trans |
0.015g
|
| Fatty polyunsaturated |
0.375g
/ 10 g
|
| Magnesium |
3.75mg
/ 350 mg
|
| Copper |
0.012mg
/ 1.5 mg
|
| Omega 3 |
0.015g
/ 2.5 g
|
| Omega 6 |
0.33g
/ 12 g
|
| Ash |
0.12g
|
| Potassium |
57mg
/ 4000 mg
|
| Selenium |
4.5µg
/ 70 µg
|
| Sodium |
10.5mg
/ 1500 mg
|
| Salt |
0.027g
/ 1500 g
|
| Fat |
2.805g
/ 120.92 g
|
| Total Fat |
2.805g
/ 70 g
|
| Calcium |
2.25mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.1125mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.105µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.0375mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.975mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.12mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.06mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.3µg
/ 300 µg
|
| Vitamin D |
0.12µg
/ 600 µg
|
| Vitamin E |
0.03mg
/ 14 mg
|
| Vitamin K |
0.06µg
/ 70 µg
|
| Water |
7.425g
/ 2700 g
|
| Carbohydrate |
0.105g
/ 201.53 g
|
| Total Carbohydrates |
0.105g
/ 275 g
|
| Iron |
0.195mg
/ 15 mg
|
| Protein |
4.65g
/ 80.61 g
|
| Fiber |
0.15g
/ 30 g
|
| Chloride |
165mg
/ 2300 mg
|
| Cholesterol |
10.5mg
/ 300 mg
|
| Sugar |
0.24g
/ 50 g
|
| Zinc |
0.525mg
/ 10 mg
|
| Phosphorus |
67.5mg
/ 700 mg
|
| Kcal |
44.1kcal
/ 2000 kcal
|
| KJ |
184.5kJ
/ 8400 kJ
|
| Fatty monounsaturated |
0.75g
|
| Fatty saturated |
1.8g
/ 20 g
|
| Fatty polyunsaturated |
0.075g
/ 10 g
|
| Magnesium |
4.5mg
/ 350 mg
|
| Ash |
0.51g
|
| Potassium |
15mg
/ 4000 mg
|
| Sodium |
112.5mg
/ 1500 mg
|
| Salt |
0.282g
/ 1500 g
|
| Fat |
2.85g
/ 120.92 g
|
| Calcium |
120mg
/ 1000 mg
|
| Vitamin A |
37.5µg
/ 800 µg
|
| Vitamin B12 (Cobalamin) |
0.225µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.0525mg
/ 1.4 mg
|
| Vitamin D |
0.0375µg
/ 600 µg
|
| Vitamin E |
0.075mg
/ 14 mg
|
| Vitamin K |
0.375µg
/ 70 µg
|
| Water |
6.75g
/ 2700 g
|
| Carbohydrate |
0.24g
/ 201.53 g
|
| Iron |
0.03mg
/ 15 mg
|
| Protein |
0.035g
/ 80.61 g
|
| Chlorine |
4.5mg
/ 2300 mg
|
| Cholesterol |
12.4mg
/ 300 mg
|
| Sugar |
0.003g
/ 50 g
|
| Zinc |
0.004mg
/ 10 mg
|
| Phosphorus |
0.6mg
/ 700 mg
|
| Iodine |
1µg
/ 150 µg
|
| Kcal |
35.85kcal
/ 2000 kcal
|
| KJ |
149.95kJ
/ 8400 kJ
|
| Fatty monounsaturated |
1.1205g
|
| Fatty saturated |
2.736g
/ 20 g
|
| Fatty trans |
0.164g
|
| Fatty polyunsaturated |
0.058g
/ 10 g
|
| Lactose |
0.03g
|
| Magnesium |
0.05mg
/ 350 mg
|
| Manganese |
0.0001mg
/ 2.3 mg
|
| Copper |
0.0005mg
/ 1.5 mg
|
| Omega 3 |
0.015g
/ 2.5 g
|
| Omega 6 |
0.055g
/ 12 g
|
| Ash |
0.043g
|
| Potassium |
1.25mg
/ 4000 mg
|
| Retinol |
38µg
/ 900 µg
|
| Selenium |
0.05µg
/ 70 µg
|
| Sodium |
0.45mg
/ 1500 mg
|
| Salt |
0.0045g
/ 1500 g
|
| Fat |
4.125g
/ 120.92 g
|
| Calcium |
0.8mg
/ 1000 mg
|
| Vitamin A |
40.7µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0004mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.0085µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.0018mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.001mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0005mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.15µg
/ 300 µg
|
| Vitamin D |
0.038µg
/ 600 µg
|
| Vitamin D3 |
0.038µg
/ 20 µg
|
| Vitamin E |
0.126mg
/ 14 mg
|
| Vitamin K |
0.35µg
/ 70 µg
|
| Water |
0.7935g
/ 2700 g
|
| Carbohydrate |
0.035g
/ 201.53 g
|
| Iron |
0.005mg
/ 15 mg
|
| Beta-carotene |
22.5µg
/ 100 µg
|
Nutritional composition for all portions of the recipe
| Alanine |
6g
|
| Alcohol |
0.2g
|
| Arginine |
7g
|
| Beta-Cryptoxanthin |
2µg
|
| Beta-sitosterol |
1.2mg
|
| Protein |
12.83g
/ 80.61 g
|
| Total Protein |
4.74g
/ 50 g
|
| Protein Animal |
4.56g
/ 50 g
|
| Boron |
0.02mg
/ 1 mg
|
| Fiber |
3.18g
/ 30 g
|
| Fiber insoluble |
0.18g
/ 25 g
|
| Fiber soluble |
0.06g
/ 10 g
|
| Chlorine |
13.3mg
/ 2300 mg
|
| Chloride |
180mg
/ 2300 mg
|
| Cholesterol |
37.81mg
/ 300 mg
|
| Chromium |
0.2µg
/ 35 µg
|
| Cobalt |
0.2µg
|
| Sugar |
2.25g
/ 50 g
|
| Sugar added |
0.2g
/ 50 g
|
| Sugar Alcohols |
0.2g
|
| Zinc |
1.46mg
/ 10 mg
|
| Cysteine |
1g
/ 0.5 g
|
| Phenylalanine |
6g
/ 3.3 g
|
| Phytosterols |
1.4mg
/ 2 mg
|
| Fluoride |
0.2mg
/ 3.5 mg
|
| Phosphorus |
172.8mg
/ 700 mg
|
| Fructose |
0.24g
/ 40 g
|
| Galactose |
0.2g
|
| Glycine |
5g
|
| Glucose |
0.26g
|
| Glutamine |
12g
|
| Histidine |
3g
/ 1.5 g
|
| Hydroxyproline |
0.2g
|
| Isoleucine |
5g
/ 2 g
|
| Iodine |
1.2µg
/ 150 µg
|
| Carotene Alpha |
20.2µg
|
| Carotene Beta |
89.8mg
|
| Kcal |
242.05kcal
/ 2000 kcal
|
| Campesterol |
0.1g
|
| KJ |
531.7kJ
/ 8400 kJ
|
| Silica |
0.2mg
|
| Aspartic acid |
18g
|
| Citric acid |
0.08mg
|
| Folate |
3µg
/ 400 µg
|
| Glutamic acid |
29.2g
|
| Malic acid |
0.02g
|
| Oxalic acid |
1mg
|
| Acidity |
0.08g
|
| Fatty monounsaturated |
3.33g
|
| Fatty saturated |
5.75g
/ 20 g
|
| Fatty trans |
0.38g
|
| Fatty polyunsaturated |
1.09g
/ 10 g
|
| Lactose |
0.23g
|
| Leucine |
8g
/ 4.2 g
|
| Lysine |
8g
/ 3 g
|
| Lutein + zeaxanthin |
24.6mg
/ 6000 mg
|
| Lycopene |
514.6µg
|
| Magnesium |
37.5mg
/ 350 mg
|
| Maltose |
0.2g
|
| Manganese |
0.01mg
/ 2.3 mg
|
| Methionine |
2g
/ 1.3 g
|
| Copper |
0.02mg
/ 1.5 mg
|
| Molybdenum |
0.2µg
/ 100 µg
|
| Nickel |
0.2mg
/ 0.03 mg
|
| Nitrogen |
2.8g
|
| Omega 3 |
0.09g
/ 2.5 g
|
| Omega 6 |
0.87g
/ 12 g
|
| Phytoene |
600µg
|
| Phytofluene |
60µg
|
| Polyols |
0.2g
|
| Ash |
1.6g
|
| Potassium |
221.65mg
/ 4000 mg
|
| Proline |
5g
|
| Retinol |
38µg
/ 900 µg
|
| Sucrose |
0.02g
/ 50 g
|
| Selenium |
4.75µg
/ 70 µg
|
| Serine |
6g
|
| Sulfur |
2.4mg
|
| Starch |
0.02g
|
| Stigmasterol |
0.06g
|
| Sodium |
309.05mg
/ 1500 mg
|
| Salt |
0.77g
/ 1500 g
|
| Taurine |
0.2mg
|
| Threonine |
5g
/ 1.7 g
|
| Tryptophan |
2g
/ 280 g
|
| Tyrosine |
4g
|
| Fat |
11.03g
/ 120.92 g
|
| Total Fat |
2.85g
/ 70 g
|
| Valine |
7g
/ 2.3 g
|
| Calcium |
161.65mg
/ 1000 mg
|
| Vitamin A |
99.6µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.26mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.55µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.15mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2.56mg
/ 15 mg
|
| Vitamin B4 (Choline) |
1.34mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.14mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.16mg
/ 1.6 mg
|
| Vitamin B7 (Biotin) |
0.2mg
/ 60 mg
|
| Witamine B8 (Inositol) |
4mg
/ 60 mg
|
| Vitamin B9 (Folate) |
9.65µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
4.6mg
/ 110 mg
|
| Vitamin D |
0.4µg
/ 600 µg
|
| Vitamin D3 |
0.04µg
/ 20 µg
|
| Vitamin E |
0.71mg
/ 14 mg
|
| Vitamin K |
2.37µg
/ 70 µg
|
| Water |
49.97g
/ 2700 g
|
| Carbohydrate |
25.03g
/ 201.53 g
|
| Total Carbohydrates |
0.83g
/ 275 g
|
| Iron |
1.49mg
/ 15 mg
|
| Beta-carotene |
22.5µg
|
Comments