Preparation steps
Initial step
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.
End step
For dessert, eat a banana.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
3.36
/95.05
g
|
| Fiber |
3.54
/30
g
|
| Zinc |
1.524
/10
mg
|
| Phosphorus |
122.4
/700
mg
|
| Glicemyc Index |
0.6
µg
|
| Fatty monounsaturated |
0.174
g
|
| Fatty saturated |
0.138
g
|
| Fatty polyunsaturated |
0.468
g
|
| Magnesium |
38.4
/350
mg
|
| Manganese |
1.644
/2.3
mg
|
| Copper |
0.144
/1.5
mg
|
| Potassium |
167.4
/4000
mg
|
| Sucrose |
0.96
g
|
| Sodium |
274.2
/1500
mg
|
| Fat |
1.02
/142.58
g
|
| Calcium |
15
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.108
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.06
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.426
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.102
/1.6
mg
|
| Vitamin B9 (Folic acid) |
17.1
/300
µg
|
| Vitamin E |
0.516
/14
mg
|
| Carbohydrate |
30.9
/237.63
g
|
| Iron |
1.38
/15
mg
|
| Protein |
3.81
/95.05
g
|
| Cholesterol |
11.1
mg
|
| Zinc |
0.135
/10
mg
|
| Phosphorus |
42
/700
mg
|
| Fatty monounsaturated |
1.05
g
|
| Fatty saturated |
1.962
g
|
| Fatty polyunsaturated |
0.093
g
|
| Magnesium |
2.7
/350
mg
|
| Manganese |
0.003
/2.3
mg
|
| Copper |
0.006
/1.5
mg
|
| Potassium |
35.1
/4000
mg
|
| Sodium |
14.1
/1500
mg
|
| Fat |
3.3
/142.58
g
|
| Calcium |
29.4
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.009
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
0.21
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.072
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.039
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.009
/1.6
mg
|
| Vitamin B9 (Folic acid) |
6.6
/300
µg
|
| Vitamin D |
0.057
/600
iu
|
| Vitamin A |
11.7
/800
µg
|
| Vitamin E |
0.057
/14
mg
|
| Carbohydrate |
0.9
/237.63
g
|
| Iron |
0.06
/15
mg
|
Low-sweetened cherry jam
| Protein |
0.12
/95.05
g
|
| Fiber |
0.12
/30
g
|
| Fat |
0.06
/142.58
g
|
| Carbohydrate |
11.25
/237.63
g
|
| Protein |
6.56
/95.05
g
|
| Cholesterol |
20.4
mg
|
| Zinc |
0.652
/10
mg
|
| Phosphorus |
74.8
/700
mg
|
| Fatty monounsaturated |
3.68
g
|
| Fatty saturated |
2.552
g
|
| Fatty polyunsaturated |
0.508
g
|
| Magnesium |
7.6
/350
mg
|
| Manganese |
0.008
/2.3
mg
|
| Copper |
0.016
/1.5
mg
|
| Potassium |
127.6
/4000
mg
|
| Sucrose |
0.28
g
|
| Sodium |
342.8
/1500
mg
|
| Fat |
7.32
/142.58
g
|
| Calcium |
2.4
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.2476
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
0.192
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.0872
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
1.832
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.136
/1.6
mg
|
| Vitamin B9 (Folic acid) |
0.52
/300
µg
|
| Vitamin D |
0.216
/100
µg
|
| Vitamin E |
0.104
/14
mg
|
| Carbohydrate |
0.4
/237.63
g
|
| Iron |
0.4
/15
mg
|
| Protein |
0.57
/95.05
g
|
| Fiber |
0.17
/30
g
|
| Zinc |
0.07
/10
mg
|
| Phosphorus |
17
/700
mg
|
| Fatty monounsaturated |
0.406
g
|
| Fatty saturated |
0.021
g
|
| Fatty polyunsaturated |
0.148
g
|
| Magnesium |
11.7
/350
mg
|
| Manganese |
0.036
/2.3
mg
|
| Copper |
0.009
/1.5
mg
|
| Potassium |
16.5
/4000
mg
|
| Sucrose |
1.05
g
|
| Sodium |
76
/1500
mg
|
| Fat |
0.64
/142.58
g
|
| Calcium |
9.5
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.01
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.02
/1.4
mg
|
| Vitamin B6 (Pyridoxine) |
0.001
/1.6
mg
|
| Vitamin B9 (Folic acid) |
1.8
/300
µg
|
| Vitamin E |
0.018
/14
mg
|
| Carbohydrate |
2.2
/237.63
g
|
| Iron |
0.18
/15
mg
|
Banana
| Protein |
1.2
/95.05
g
|
| Fiber |
2.04
/30
g
|
| Zinc |
0.216
/10
mg
|
| Phosphorus |
24
/700
mg
|
| Glicemyc Index |
1.2
µg
|
| Ascorbic acid - Vitamin C |
10.8
/110
mg
|
| Fatty monounsaturated |
0.036
g
|
| Fatty saturated |
0.144
g
|
| Fatty polyunsaturated |
0.072
g
|
| Magnesium |
39.6
/350
mg
|
| Manganese |
0.504
/2.3
mg
|
| Copper |
0.12
/1.5
mg
|
| Potassium |
474
/4000
mg
|
| Sodium |
1.2
/1500
mg
|
| Fat |
0.36
/142.58
g
|
| Calcium |
7.2
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.048
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.12
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.6
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.432
/1.6
mg
|
| Vitamin B9 (Folic acid) |
26.4
/300
µg
|
| Vitamin A |
9.6
/800
µg
|
| Vitamin E |
0.324
/14
mg
|
| Carbohydrate |
28.2
/237.63
g
|
| Iron |
0.48
/15
mg
|
Ingredients as list
| Protein |
15.62
/95.05
g
|
| Fiber |
5.87
/30
g
|
| Cholesterol |
31.5
mg
|
| Zinc |
2.6
/10
mg
|
| Phosphorus |
280.2
/700
mg
|
| Glicemyc Index |
1.8
µg
|
| Ascorbic acid - Vitamin C |
10.8
/110
mg
|
| Fatty monounsaturated |
5.35
g
|
| Fatty saturated |
4.81
g
|
| Fatty polyunsaturated |
1.29
g
|
| Magnesium |
100
/350
mg
|
| Manganese |
2.19
/2.3
mg
|
| Copper |
0.3
/1.5
mg
|
| Potassium |
820.6
/4000
mg
|
| Sucrose |
2.29
g
|
| Sodium |
708.3
/1500
mg
|
| Fat |
12.7
/142.58
g
|
| Calcium |
63.5
/1000
mg
|
| Vitamin B1 (Thiamin) |
0.43
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
0.4
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.36
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
2.9
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.68
/1.6
mg
|
| Vitamin B9 (Folic acid) |
52.42
/300
µg
|
| Vitamin D |
0.06
/600
iu
|
| Vitamin A |
21.3
/800
µg
|
| Vitamin D |
0.22
/100
µg
|
| Vitamin E |
1.02
/14
mg
|
| Carbohydrate |
73.85
/237.63
g
|
| Iron |
2.5
/15
mg
|
Comments