General • Easy
Wholemeal bread with ham and jam
5 min
1 /
Portion
Ingredients - 6
Recipe preparation steps
1
Toast the bread in the toaster. Spread one half of the bread with quark and jam. Spread the other half with mustard and top with the ham.
3
For dessert, eat a banana.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Ash | 3.52 g | 3.52 g |
| Beta-Cryptoxanthin | 3 µg | 3 µg |
| Calcium | 68 mg | 68 mg |
| Carbohydrate | 71.75 g | 71.75 g |
| Carotene Beta | 31.2 mg | 31.2 mg |
| Chloride | 36 mg | 36 mg |
| Chlorine | 48 mg | 48 mg |
| Cholesterol | 33.7 mg | 33.7 mg |
| Copper | 0.36 mg | 0.36 mg |
| Fat | 13.66 g | 13.66 g |
| Fatty monounsaturated | 5.68 g | 5.68 g |
| Fatty polyunsaturated | 1.75 g | 1.75 g |
| Fatty saturated | 4.98 g | 4.98 g |
| Fatty trans | 0.38 g | 0.38 g |
| Fiber | 8.13 g | 8.13 g |
| Fiber insoluble | 5.12 g | 5.12 g |
| Fiber soluble | 2.32 g | 2.32 g |
| Fructose | 5.88 g | 5.88 g |
| Glicemyc Index | 100.2 µg | 100.2 µg |
| Glucose | 5.88 g | 5.88 g |
| Histidine | 18 g | 18 g |
| Iodine | 0.9 µg | 0.9 µg |
| Iron | 2.89 mg | 2.89 mg |
| Isoleucine | 33.6 g | 33.6 g |
| KJ | 1957.1 kJ | 1957.1 kJ |
| Kcal | 467.8 kcal | 467.8 kcal |
| Lactose | 0.9 g | 0.9 g |
| Leucine | 60 g | 60 g |
| Lignin | 0.18 g | 0.18 g |
| Lutein + zeaxanthin | 41.4 mg | 41.4 mg |
| Lysine | 44.4 g | 44.4 g |
| Magnesium | 105.1 mg | 105.1 mg |
| Manganese | 1.83 mg | 1.83 mg |
| Methionine | 9.6 g | 9.6 g |
| Omega 3 | 0.21 g | 0.21 g |
| Omega 6 | 1.48 g | 1.48 g |
| Phenylalanine | 33.6 g | 33.6 g |
| Phosphorus | 280.8 mg | 280.8 mg |
| Potassium | 818.2 mg | 818.2 mg |
| Protein | 17.66 g | 17.66 g |
| Protein Animal | 10.37 g | 10.37 g |
| Protein Plant | 0.3 g | 0.3 g |
| Salt | 2 g | 2 g |
| Selenium | 19.07 µg | 19.07 µg |
| Sodium | 797.1 mg | 797.1 mg |
| Starch | 30.48 g | 30.48 g |
| Sucrose | 5.17 g | 5.17 g |
| Sugar | 31.45 g | 31.45 g |
| Sugar added | 4.5 g | 4.5 g |
| Threonine | 32.4 g | 32.4 g |
| Tryptophan | 13.2 g | 13.2 g |
| Valine | 45.6 g | 45.6 g |
| Vitamin A | 21.3 µg | 21.3 µg |
| Vitamin B1 (Thiamin) | 0.44 mg | 0.44 mg |
| Vitamin B12 (Cobalamin) | 0.4 µg | 0.4 µg |
| Vitamin B2 (Riboflavin) | 0.37 mg | 0.37 mg |
| Vitamin B3 (Niacin) | 3.01 mg | 3.01 mg |
| Vitamin B4 (Choline) | 4.5 mg | 4.5 mg |
| Vitamin B5 (Pantothenic acid) | 0.37 mg | 0.37 mg |
| Vitamin B6 (Pyridoxine) | 0.69 mg | 0.69 mg |
| Vitamin B9 (Folate) | 41.5 µg | 41.5 µg |
| Vitamin C (Ascorbic acid) | 12.65 mg | 12.65 mg |
| Vitamin D | 0.28 µg | 0.28 µg |
| Vitamin E | 1.08 mg | 1.08 mg |
| Vitamin K | 5.35 µg | 5.35 µg |
| Water | 182.7 g | 182.7 g |
| Zinc | 2.01 mg | 2.01 mg |
