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David Janitzek
April 19, 2024
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Preparation steps

Preparation time

Minutes

Number of portions

1

Degree of flatness

1 / 5

Allergens

Gluten

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

olive oil

10 × Gram (1 g)

10 g

Nutritional composition for all portions of the recipe

Proteins 20%

34.65g / 95.05 g

Fats 30%

25.52g / 63.37 g

Carbohydrates 50%

32.74g / 105.61 g

Kcal

499.24Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	1.08g / 95.05 g
Fiber	1.44g / 30 g
Zinc	0.312mg / 10 mg
Phosphorus	25.2mg / 700 mg
Ascorbic acid - Vitamin C	27.6mg / 110 mg
Fatty monounsaturated	0.024g g
Fatty saturated	0.06g g
Fatty polyunsaturated	0.144g g
Magnesium	9.6mg / 350 mg
Manganese	0.072mg / 2.3 mg
Copper	0.072mg / 1.5 mg
Potassium	338.4mg / 4000 mg
Sucrose	0.12g g
Sodium	9.6mg / 1500 mg
Fat	0.24g / 142.58 g
Calcium	10.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.0768mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0504mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.2mg / 15 mg
Vitamin B6 (Pyridoxine)	0.18mg / 1.6 mg
Vitamin B9 (Folic acid)	46.8µg / 300 µg
Vitamin A	128.4µg / 800 µg
Vitamin E	1.464mg / 14 mg
Carbohydrate	4.32g / 237.63 g
Iron	0.6mg / 15 mg

Protein	25.2g / 95.05 g
Cholesterol	84mg mg
Zinc	1.056mg / 10 mg
Phosphorus	204mg / 700 mg
Fatty monounsaturated	0.24g g
Fatty saturated	0.336g g
Fatty polyunsaturated	0.372g g
Magnesium	51.6mg / 350 mg
Manganese	0.024mg / 2.3 mg
Copper	0.048mg / 1.5 mg
Potassium	218.4mg / 4000 mg
Sodium	618mg / 1500 mg
Fat	1.44g / 142.58 g
Calcium	15.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.06mg / 1.1 mg
Vitamin B12 (Cobalamin)	2.52µg / 4 µg
Vitamin B2 (Riboflavin)	0.072mg / 1.4 mg
Vitamin B3 (Niacin - pp)	16.2mg / 15 mg
Vitamin B6 (Pyridoxine)	0.3mg / 1.6 mg
Vitamin B9 (Folic acid)	18µg / 300 µg
Vitamin A	444µg / 800 µg
Vitamin D	5.4µg / 100 µg
Vitamin E	1.44mg / 14 mg
Iron	1.68mg / 15 mg

Protein	1.3g / 95.05 g
Fiber	0.8g / 30 g
Sugar	1.05g / 50 g
Carotene Beta	712µg µg
Ascorbic acid - Vitamin C	7.5mg / 110 mg
Lutein + zeaxanthin	1777.5g g
Potassium	184.5mg / 4000 mg
Sodium	13.5mg / 1500 mg
Tocopherol beta	0.215mg mg
Fat	0.35g / 142.58 g
Calcium	80mg / 1000 mg
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.045mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.15mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.22mg / 5 mg
Vitamin B6 (Pyridoxine)	0.035mg / 1.6 mg
Vitamin K	54.3µg / 70 µg
Vitamin A	1186.5µg / 800 µg
Vitamin E	0.02mg / 14 mg
Water	45.85g g
Carbohydrate	1.85g / 237.63 g
Iron	0.75mg / 15 mg

Protein	1.4g / 95.05 g
Fiber	1.645g / 30 g
Zinc	0.2695mg / 10 mg
Phosphorus	23.8mg / 700 mg
Glicemyc Index	0.35µg µg
Fatty monounsaturated	0.084g g
Fatty saturated	0.056g g
Fatty polyunsaturated	0.1925g g
Magnesium	6.65mg / 350 mg
Manganese	0.182mg / 2.3 mg
Copper	0.0245mg / 1.5 mg
Potassium	40.25mg / 4000 mg
Sucrose	0.63g g
Sodium	159.25mg / 1500 mg
Fat	0.455g / 142.58 g
Calcium	4.9mg / 1000 mg
Vitamin B1 (Thiamin)	0.0448mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0182mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.1645mg / 15 mg
Vitamin B6 (Pyridoxine)	0.021mg / 1.6 mg
Vitamin B9 (Folic acid)	3.85µg / 300 µg
Vitamin E	0.0525mg / 14 mg
Carbohydrate	19.985g / 237.63 g
Iron	0.28mg / 15 mg

Protein	0.42g / 95.05 g
Fiber	0.72g / 30 g
Zinc	0.066mg / 10 mg
Phosphorus	5.1mg / 700 mg
Fatty monounsaturated	2.661g g
Fatty saturated	0.534g g
Fatty polyunsaturated	0.426g g
Magnesium	6.6mg / 350 mg
Manganese	0.024mg / 2.3 mg
Copper	0.069mg / 1.5 mg
Potassium	16.5mg / 4000 mg
Sucrose	0.03g g
Sodium	720mg / 1500 mg
Fat	3.81g / 142.58 g
Calcium	18.3mg / 1000 mg
Vitamin B3 (Niacin - pp)	0.03mg / 15 mg
Vitamin B6 (Pyridoxine)	0.006mg / 1.6 mg
Vitamin B9 (Folic acid)	3µg / 300 µg
Vitamin A	9µg / 800 µg
Vitamin E	0.597mg / 14 mg
Carbohydrate	1.23g / 237.63 g
Iron	0.48mg / 15 mg

Tomato

Tuna in its own juice

Rucola

Fresh rye bread

Pickled green olives

Red onion

Pumpkin seeds

olive oil

Protein	0.35g / 95.05 g
Fiber	0.425g / 30 g
Zinc	0.06mg / 10 mg
Phosphorus	3.5mg / 700 mg
Ascorbic acid - Vitamin C	1.5mg / 110 mg
Fatty monounsaturated	0.01g g
Fatty saturated	0.0275g g
Fatty polyunsaturated	0.0425g g
Magnesium	2mg / 350 mg
Manganese	0.0425mg / 2.3 mg
Copper	0.015mg / 1.5 mg
Potassium	30.25mg / 4000 mg
Sucrose	0.55g g
Sodium	1.5mg / 1500 mg
Fat	0.1g / 142.58 g
Calcium	6.25mg / 1000 mg
Vitamin B1 (Thiamin)	0.0075mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0075mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.05mg / 15 mg
Vitamin B6 (Pyridoxine)	0.025mg / 1.6 mg
Vitamin B9 (Folic acid)	4.25µg / 300 µg
Vitamin A	0.5µg / 800 µg
Vitamin E	0.03mg / 14 mg
Carbohydrate	1.725g / 237.63 g
Iron	0.125mg / 15 mg

Protein	4.9g / 95.05 g
Fiber	1.06g / 30 g
Zinc	1.5mg / 10 mg
Phosphorus	234mg / 700 mg
Fatty monounsaturated	3.1g g
Fatty saturated	1.734g g
Fatty polyunsaturated	4.18g g
Magnesium	108mg / 350 mg
Copper	0.314mg / 1.5 mg
Potassium	162mg / 4000 mg
Sucrose	0.22g g
Sodium	3.6mg / 1500 mg
Fat	9.16g / 142.58 g
Calcium	8.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.042mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.064mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.34mg / 15 mg
Vitamin B6 (Pyridoxine)	0.02mg / 1.6 mg
Vitamin B9 (Folic acid)	12µg / 300 µg
Vitamin A	7.6µg / 800 µg
Vitamin E	5.2mg / 14 mg
Carbohydrate	3.6g / 237.63 g
Iron	3mg / 15 mg

Zinc	0.006mg / 10 mg
Phosphorus	0.1mg / 700 mg
Glicemyc Index	0.1µg µg
Fatty monounsaturated	7.012g g
Fatty saturated	1.486g g
Fatty polyunsaturated	1.061g g
Copper	0.007mg / 1.5 mg
Sodium	0.1mg / 1500 mg
Fat	9.96g / 142.58 g
Vitamin E	1.195mg / 14 mg
Carbohydrate	0.02g / 237.63 g
Iron	0.04mg / 15 mg