| Nutrient | Content | Reference |
|---|---|---|
| Calories | 482kCal | 482kCal |
| Proteins | 8.78g | 9g |
| Fats | 23.98g | 24g |
| Carbohydrates | 59.58g | 60g |
| Dietary fiber | 3.1g | 3g |
| Water | 2.3g | 2g |
| Ash | 1.91g | 2g |
| Vitamin A, RE | 14mcg | 14mcg |
| Retinol | 0.014mg | 0mg |
| beta Carotene | 0.001mg | 0mg |
| Vitamin B1, thiamine | 0.14mg | 0mg |
| Vitamin B2, riboflavin | 0.09mg | 0mg |
| Vitamin B4, choline | 14.9mg | 15mg |
| Vitamin B5, pantothenic | 0.54mg | 1mg |
| Vitamin B6, pyridoxine | 0.11mg | 0mg |
| Vitamin B9, folate | 36mcg | 36mcg |
| Vitamin B12, cobalamin | 0.18mcg | 0mcg |
| Vitamin C, ascorbic | 0.4mg | 0mg |
| Vitamin E, alpha tocopherol, TE | 2.7mg | 3mg |
| Vitamin K, phylloquinone | 2.7mcg | 3mcg |
| Vitamin PP, NE | 3.9mg | 4mg |
| Potassium, K | 347mg | 347mg |
| Calcium, Ca | 73mg | 73mg |
| Magnesium, Mg | 62mg | 62mg |
| Sodium, Na | 225mg | 225mg |
| Sera, S | 87.8mg | 88mg |
| Phosphorus, P | 141mg | 141mg |
| Iron, Fe | 1.2mg | 1mg |
| Manganese, Mn | 0.05mg | 0mg |
| Copper, Cu | 210mcg | 210mcg |
| Selenium, Se | 0.6mcg | 1mcg |
| Zinc, Zn | 1.12mg | 1mg |
| Mono- and disaccharides (sugars) | 47.19g | 47g |
| Cholesterol | 6mg | 6mg |
| Saturated fatty acids | 6.65g | 7g |
| 4: 0 Shrovetide | 0.128g | 0g |
| 6: 0 Nylon | 0.045g | 0g |
| 8: 0 Caprilova | 0.028g | 0g |
| 10: 0 Capricorn | 0.053g | 0g |
| 12: 0 Laurinovaya | 0.058g | 0g |
| 14: 0 Myristinova | 0.213g | 0g |
| 15: 0 Pentadecane | 0.016g | 0g |
| 16: 0 Palmitic | 3.532g | 4g |
| 17: 0 Margarine | 0.015g | 0g |
| 18: 0 Stearin | 1.974g | 2g |
| 20: 0 Arachin | 0.04g | 0g |
| 22: 0 Begen | 0.004g | 0g |
| Monounsaturated fatty acids | 10.6g | 11g |
| 14: 1 Myristolein | 0.014g | 0g |
| 16: 1 Palmitoleic | 0.054g | 0g |
| 17: 1 Heptadecene | 0.004g | 0g |
| 18: 1 Olein (omega-9) | 8.355g | 8g |
| 20: 1 Gadolein (omega-9) | 0.145g | 0g |
| Polyunsaturated fatty acids | 3.39g | 3g |
| 18: 2 Linoleum | 3.305g | 3g |
| 18: 3 Linolenic | 0.084g | 0g |
| Omega-3 fatty acids | 0.084g | 0g |
| Omega-6 fatty acids | 3.305g | 3g |
| Caffeine | 5mg | 5mg |
| Theobromine | 79mg | 79mg |
Required products :
Method of preparation :
Prepare the Greek salad, put it in a box and close with a lid. Put it packed in the big lunch box.
Wash 1 pear and add it to the box.
Bake a pizza with mushrooms, tomatoes and basil and cut into 2 pieces to pack for school.
Prepare raw candies with beets and spinach and put 2-3 for dessert and snack.
Fill a bottle with water and be sure to add a small bucket of yogurt.