This document summarizes the nutritional information of several foods including a meat alternative product, oat flakes, pickled cucumbers, apples, beetroots. It provides the calories, carbohydrates, sugars, fiber, protein, fat, vitamins and minerals found in 100g of each food. It also notes some of the health benefits of oats and the popularity of apples and beetroots in Polish cuisine.

3. Taking into consideration that we should limit
the amount of consumed meat, this product
made of vegetables is really healthy and eco.
By including such products into our diet
instead of meat we make CO2 emission lower
and also the use of energy and water suplies
more resonable.

4. The energy value of the product is 1560kJ
(377 kcal) in 100g.
It contains:
32g of fat
14 g of carbohydrates
3,5g of fiber
6,6g of proteins

6. Oats are among the healthiest grains on earth.
They're a gluten-free whole grain and a great
source of important vitamins, minerals,
fiber and antioxidants. Studies show that
oats and oatmeal have many health benefits.
These include weight loss, lower blood sugar
levels and a reduced risk of heart disease.

7. Nutritional value of oat flakes per 100g:
Energy 379 kcal (1,590 kJ)
Carbohydrates 67.70 g
Sugars 0.99 g
Dietary fiber 10.1 g

9. Pickled cucumbers have loads of vitamins and minerals.
Their nutritional values vary depending on the type.
For example, a whole dill pickle has about:
 20% of the daily recommended amount of vitamin K,
which helps your blood clot and keeps your bones
strong
 6% of the calcium adults need for strong bones and
teeth and healthy nerves
 6% of your daily requirement of potassium, which
helps your nerves work right
 3%-4% of your daily requirement of vitamin C,
an antioxidant that protects your cells from damage
 1% of the daily value for vitamin A, important for
your vision, immune system, and a healthy pregnancy

11. Apples are one of the most popular fruits —
and for good reason.
They’re an exceptionally healthy fruit with
many research-backed benefits.
In Poland it is very common and popular to eat
apples every day.

12. One medium apple — 182 grams — offers the
following nutrients:
Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of
the RDI for manganese, copper, and the vitamins
A, E, B1, B2, and B6.

14. It is definitely well known Polish root
vegetable.
Beetroots are delicious raw but more
frequently cooked or pickled. Their leaves —
known as beet greens — can also be eaten.
In Poland you can taste this vegtable by eating
beetroot soup, drinking beetroot juice or as
a side dish served cooked and grated.
Packed with essential nutrients, beetroots are
a great source of fiber, folate (vitamin B9),
manganese, potassium, iron, and vitamin C.

15. Nutritional value of raw beetroot per 100g:
Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams

16. Prepared by:
Laura Molenda
Milena Targosz
Oliwia Madera
Ignacy Tarabuła
Mateusz Bogdański