Oil-Free European Bread: Simple & Healthy

Ingredient description Matched product Energy (calories)
250g Flour Wheat flour · white · all-purpose · enriched · bleached - 250 g 910 kcal
1 Egg Egg · duck · whole · fresh · raw - 1 egg 130 kcal
170g Milk Milk · reduced fat · fluid · 2% milkfat · with added vitamin A and vitamin D - 170 g 85 kcal
15g Black Sesame Seeds · sesame flour · partially defatted - 15 g 57 kcal
30g Raisins Raisins · seedless - 30 g 90 kcal
2g Salt Salt · table - 2 g 0 kcal
10g Sugar Sugars · powdered - 10 g 39 kcal
3g Yeast Yeast extract spread - 3 g 6 kcal
8
Main Ingredients
1
Servings per recipe
550 g
Servings size
Amount per 550 g= 1 serving(s)
  • Energy (calories)：1316kcal
    60%
  • Protein：48.09g
    88%
  • Fat：17.4g Why gray?
    36%
  • Carbohydrates：239.56g
    98%
Calorie breakdown
  • Protein: 15%
    195kcal
  • Fat: 12%
    153kcal
  • Carbohydrates: 74%
    970kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
20:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    60%
    1316 kcal
  • Water
    9%
    237.91 g

Carbohydrates

  • Carbohydrate
    98%
    239.56 g
  • Fiber
    32%
    8.1 g
  • Sugars, total
    37.51 g
  • Starch
    0.94 g

Lipids

  • Total lipid (fat)
    36%
    17.4 g
  • Total polyunsaturated
    2.791 g
  • Omega 3 (n-3)
    0.082 g
  • Omega 6 (n-6)
    1.605 g
  • Total monounsaturated
    6.413 g
  • Total saturated
    as low as possible
    5.364 g
  • Total trans
    as low as possible
    0.145 g
  • Cholesterol
    as low as possible
    632 mg

Protein + aminoacids

  • Protein
    88%
    48.09 g
  • Tryptophan
    224%
    0.718 g
  • Threonine
    135%
    1.732 g
  • Isoleucine
    155%
    1.879 g
  • Leucine
    133%
    3.567 g
  • Lysine
    79%
    1.924 g
  • Methionine + Cystine
    175%
    2.123 g
  • Methionine
    1.215 g
  • Cystine
    0.909 g
  • Phenylalanine + Tyrosine
    202%
    4.269 g
  • Phenylalanine
    2.519 g
  • Tyrosine
    1.75 g
  • Valine
    155%
    2.387 g

Vitamins

  • Vitamin C
    1%
    1 mg
  • Folate, total
    641 µg
  • Folate, DFE
    974 µg DFE
  • Vitamin B-1 (Thiamin)
    296%
    3.251 mg
  • Vitamin B-2 (Riboflavin)
    222%
    2.437 mg
  • Vitamin B-3 (Niacin)
    150%
    21.001 mg
  • Vitamin B-5 (Pantothenic acid)
    72%
    3.584 mg
  • Vitamin B-6
    33%
    0.425 mg
  • Vitamin B-12 (Cobalamin)
    196%
    4.7 µg
  • Vitamin A
    35%
    805 IU
  • Vitamin E
    8%
    1.18 mg
  • Vitamin D
    22%
    132 IU
  • Vitamin K
    3%
    2.4 µg
  • Isoflavones, total
    0.02 mg

Minerals

  • Calcium, Ca
    33%
    326 mg
  • Magnesium, Mg
    50%
    155 mg
  • Phosphorus, P
    105%
    735 mg
  • Iron, Fe
    95%
    17.17 mg
  • Potassium, K
    22%
    1013 mg
  • Sodium, Na
    71%
    1061 mg
  • Zinc, Zn
    67%
    5.35 mg
  • Copper, Cu
    81%
    0.732 mg
  • Selenium, Se
    210%
    115.6 µg
  • Manganese, Mn
    115%
    2.066 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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