Recipe for Wholemeal bun with blackcurrant jam - Tasty and Easy to Make

Sunflower roll

1 × Piece (92 g)

92 g

Protein	12.54g / 95.05 g
Fiber	4.05g / 30 g
Cholesterol	91.8mg mg
Sugar	1.6g / 50 g
Zinc	1.12mg / 10 mg
Phosphorus	178.92mg / 700 mg
Ascorbic acid - Vitamin C	0.84mg / 110 mg
Fatty monounsaturated	6.78g g
Fatty saturated	1.88g g
Fatty polyunsaturated	3.98g g
Magnesium	70.33mg / 350 mg
Manganese	0.45mg / 2.3 mg
Copper	0.3mg / 1.5 mg
Potassium	260.09mg / 4000 mg
Sucrose	0.75g g
Sodium	43.28mg / 1500 mg
Fat	14.01g / 142.58 g
Calcium	58.83mg / 1000 mg
Vitamin B1 (Thiamin)	0.14mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.4µg / 4 µg
Vitamin B2 (Riboflavin)	0.27mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.04mg / 15 mg
Vitamin B6 (Pyridoxine)	0.08mg / 1.6 mg
Vitamin B9 (Folic acid)	35.47µg / 300 µg
Vitamin A	69.73µg / 800 µg
Vitamin D	0.43µg / 100 µg
Vitamin E	5.87mg / 14 mg
Carbohydrate	8.38g / 237.63 g
Iron	1.65mg / 15 mg

Butter

0.5 × Teaspoon (10 g)

5 g

Dark-sweetened blackcurrant jam

2 × Teaspoon (15 g)

30 g

Protein	0.15g / 95.05 g
Fiber	0.84g / 30 g
Fat	0.03g / 142.58 g
Carbohydrate	11.88g / 237.63 g

Chicken breast ham

2 × Slice (15 g)

30 g

Cherry tomatoes

2 × Piece (20 g)

40 g

Basil, fresh

3 × Leaf (0.1 g)

0.3 g

Mustard

1 × Teaspoon (10 g)

10 g

Low-fat quark cheese

125 × Gram (1 g)

125 g

Protein	24.75g / 95.05 g
Fat	0.625g / 142.58 g
Carbohydrate	4.375g / 237.63 g

Pear

1 × Piece (130 g)

130 g

Water

2 × Tablespoon (10 g)

20 g

Lemon juice

1 × Teaspoon (3 g)

3 g

Cinamon

1 × Pinch (0.1 g)

0.1 g

Vanilla, pod pulp

1 × Piece (2 g)

2 g

Protein	0.035g / 95.05 g
Cholesterol	12.4mg mg
Zinc	0.004mg / 10 mg
Phosphorus	0.6mg / 700 mg
Fatty monounsaturated	1.1205g g
Fatty saturated	2.736g g
Fatty polyunsaturated	0.058g g
Lactose	0.03g g
Magnesium	0.05mg / 350 mg
Copper	0.0005mg / 1.5 mg
Potassium	1.25mg / 4000 mg
Sodium	0.45mg / 1500 mg
Fat	4.125g / 142.58 g
Calcium	0.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.0004mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0018mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.001mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0005mg / 1.6 mg
Vitamin B9 (Folic acid)	0.15µg / 300 µg
Vitamin A	40.7µg / 800 µg
Vitamin D	0.038µg / 100 µg
Vitamin E	0.126mg / 14 mg
Carbohydrate	0.035g / 237.63 g
Iron	0.005mg / 15 mg

Protein	0.0093g / 95.05 g
Chlorine	0.105mg / 2300 mg
Sugar	0.015g / 50 g
Zinc	0.0021mg / 10 mg
Phosphorus	0.111mg / 700 mg
Iodine	0.0027µg / 150 µg
Ascorbic acid - Vitamin C	0.078mg / 110 mg
Fatty saturated	0.0003g g
Fatty polyunsaturated	0.0012g g
Magnesium	0.033mg / 350 mg
Fat	0.0024g / 142.58 g
Calcium	0.75mg / 1000 mg
Vitamin B1 (Thiamin)	0.0002mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0009mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0033mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0006mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0005mg / 1.6 mg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin K	0.9µg / 70 µg
Vitamin A	1.215µg / 800 µg
Vitamin A - A RE	2.433µg / 850 µg
Water	0.2592g g
Carbohydrate	0.0153g / 237.63 g
Iron	0.0165mg / 15 mg

Protein	45.58g / 95.05 g
Fiber	8.38g / 30 g
Chlorine	0.11mg / 2300 mg
Cholesterol	120.4mg mg
Sugar	1.62g / 50 g
Zinc	1.64mg / 10 mg
Phosphorus	295.45mg / 700 mg
Iodine
Ascorbic acid - Vitamin C	18.51mg / 110 mg
Fatty monounsaturated	8.44g g
Fatty saturated	4.79g g
Fatty polyunsaturated	4.45g g
Lactose	0.03g g
Magnesium	107.74mg / 350 mg
Manganese	0.6mg / 2.3 mg
Copper	0.43mg / 1.5 mg
Potassium	662.22mg / 4000 mg
Sucrose	1.91g g
Sodium	405.59mg / 1500 mg
Fat	20.15g / 142.58 g
Calcium	93.68mg / 1000 mg
Vitamin B1 (Thiamin)	0.21mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.49µg / 4 µg
Vitamin B2 (Riboflavin)	0.39mg / 1.4 mg
Vitamin B3 (Niacin - pp)	5.07mg / 15 mg
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)	0.33mg / 1.6 mg
Vitamin B9 (Folic acid)	68.76µg / 300 µg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin K	0.93µg / 70 µg
Vitamin A	159.18µg / 800 µg
Vitamin A - A RE	2.43µg / 850 µg
Vitamin D	0.47µg / 100 µg
Vitamin E	7.12mg / 14 mg
Water	0.26g g
Carbohydrate	49.49g / 237.63 g
Iron	2.63mg / 15 mg

Protein	6.36g / 95.05 g
Cholesterol	16.2mg mg
Zinc	0.147mg / 10 mg
Phosphorus	70.2mg / 700 mg
Fatty monounsaturated	0.087g g
Fatty saturated	0.084g g
Fatty polyunsaturated	0.087g g
Magnesium	11.7mg / 350 mg
Manganese	0.009mg / 2.3 mg
Copper	0.012mg / 1.5 mg
Potassium	114mg / 4000 mg
Sucrose	0.06g g
Sodium	279.9mg / 1500 mg
Fat	0.36g / 142.58 g
Calcium	2.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.024mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.09µg / 4 µg
Vitamin B2 (Riboflavin)	0.042mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.507mg / 15 mg
Vitamin B6 (Pyridoxine)	0.156mg / 1.6 mg
Vitamin B9 (Folic acid)	2.37µg / 300 µg
Vitamin A	1.8µg / 800 µg
Vitamin E	0.084mg / 14 mg
Carbohydrate	0.06g / 237.63 g
Iron	0.15mg / 15 mg

Protein	0.36g / 95.05 g
Fiber	0.48g / 30 g
Zinc	0.104mg / 10 mg
Phosphorus	8.4mg / 700 mg
Ascorbic acid - Vitamin C	9.2mg / 110 mg
Fatty monounsaturated	0.008g g
Fatty saturated	0.02g g
Fatty polyunsaturated	0.048g g
Magnesium	3.2mg / 350 mg
Manganese	0.024mg / 2.3 mg
Copper	0.024mg / 1.5 mg
Potassium	112.8mg / 4000 mg
Sucrose	0.04g g
Sodium	3.2mg / 1500 mg
Fat	0.08g / 142.58 g
Calcium	3.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.0256mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0168mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.06mg / 1.6 mg
Vitamin B9 (Folic acid)	15.6µg / 300 µg
Vitamin A	42.8µg / 800 µg
Vitamin E	0.488mg / 14 mg
Carbohydrate	1.44g / 237.63 g
Iron	0.2mg / 15 mg

Protein	0.57g / 95.05 g
Fiber	0.17g / 30 g
Zinc	0.07mg / 10 mg
Phosphorus	17mg / 700 mg
Fatty monounsaturated	0.406g g
Fatty saturated	0.021g g
Fatty polyunsaturated	0.148g g
Magnesium	11.7mg / 350 mg
Manganese	0.036mg / 2.3 mg
Copper	0.009mg / 1.5 mg
Potassium	16.5mg / 4000 mg
Sucrose	1.05g g
Sodium	76mg / 1500 mg
Fat	0.64g / 142.58 g
Calcium	9.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.01mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.02mg / 1.4 mg
Vitamin B6 (Pyridoxine)	0.001mg / 1.6 mg
Vitamin B9 (Folic acid)	1.8µg / 300 µg
Vitamin E	0.018mg / 14 mg
Carbohydrate	2.2g / 237.63 g
Iron	0.18mg / 15 mg

Protein	0.78g / 95.05 g
Fiber	2.73g / 30 g
Zinc	0.195mg / 10 mg
Phosphorus	19.5mg / 700 mg
Ascorbic acid - Vitamin C	6.89mg / 110 mg
Fatty monounsaturated	0.026g g
Fatty saturated	0.052g g
Fatty polyunsaturated	0.117g g
Magnesium	10.4mg / 350 mg
Manganese	0.078mg / 2.3 mg
Copper	0.078mg / 1.5 mg
Potassium	153.4mg / 4000 mg
Sodium	2.6mg / 1500 mg
Fat	0.26g / 142.58 g
Calcium	15.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.013mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.039mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.117mg / 15 mg
Vitamin B6 (Pyridoxine)	0.026mg / 1.6 mg
Vitamin B9 (Folic acid)	13µg / 300 µg
Vitamin A	2.6µg / 800 µg
Vitamin E	0.52mg / 14 mg
Carbohydrate	18.72g / 237.63 g
Iron	0.39mg / 15 mg

Protein	0.024g / 95.05 g
Fiber	0.06g / 30 g
Zinc	0.0024mg / 10 mg
Phosphorus	0.66mg / 700 mg
Ascorbic acid - Vitamin C	1.5mg / 110 mg
Fatty monounsaturated	0.0003g g
Fatty saturated	0.0012g g
Fatty polyunsaturated	0.0024g g
Magnesium	0.27mg / 350 mg
Manganese	0.0012mg / 2.3 mg
Copper	0.006mg / 1.5 mg
Potassium	3.75mg / 4000 mg
Sucrose	0.009g g
Sodium	0.15mg / 1500 mg
Fat	0.009g / 142.58 g
Calcium	1.2mg / 1000 mg
Vitamin B1 (Thiamin)	0.0012mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0006mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.003mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0024mg / 1.6 mg
Vitamin B9 (Folic acid)	0.36µg / 300 µg
Vitamin A	0.03µg / 800 µg
Vitamin E	0.0057mg / 14 mg
Carbohydrate	0.285g / 237.63 g
Iron	0.018mg / 15 mg

Protein	0.004g / 95.05 g
Fiber	0.053g / 30 g
Zinc	0.0018mg / 10 mg
Phosphorus	0.064mg / 700 mg
Ascorbic acid - Vitamin C	0.0038mg / 110 mg
Fatty monounsaturated	0.0002g g
Fatty saturated	0.0003g g
Fatty polyunsaturated	0.0001g g
Magnesium	0.06mg / 350 mg
Potassium	0.431mg / 4000 mg
Sodium	0.01mg / 1500 mg
Fat	0.001g / 142.58 g
Calcium	1.002mg / 1000 mg
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B6 (Pyridoxine)	0.0002mg / 1.6 mg
Vitamin B9 (Folic acid)	0.006µg / 300 µg
Vitamin K	0.0312µg / 70 µg
Vitamin A	0.295µg / 800 µg
Vitamin E	0.0023mg / 14 mg
Carbohydrate	0.081g / 237.63 g
Iron	0.0083mg / 15 mg