Nutritional value and chemical composition .
The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
Nutrient | Number | Norma** | % of normal in 100 g | % of normal in 100 kcal | 100% of the norm |
Calorie | 33 kcal | 1684 kcal | 2% | 6.1% | 5103 g |
Proteins | 1.98 g | 76 g | 2.6% | 7.9% | 3838 g |
Fats | 0.41 g | 56 g | 0.7% | 2.1% | 13659 g |
Carbohydrates | 3.58 g | 219 g | 1.6% | 4.8% | 6117 g |
Dietary fiber | 3.4 g | 20 g | 17% | 51.5% | 588 g |
Water | 89.93 g | 2273 g | 4% | 12.1% | 2528 g |
Ash | 0.7 g | ~ | |||
Vitamins | |||||
alpha Carotene | 68 µg | ~ | |||
beta Carotene | 0.277 mg | 5 mg | 5.5% | 16.7% | 1805 |
Lutein + Zeaxanthin | 629 µg | ~ | |||
Vitamin B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 14.8% | 2055 g |
Vitamin B2, Riboflavin | 0.103 mg | 1.8 mg | 5.7% | 17.3% | 1748 g |
Vitamin B5, Pantothenic | 0.168 mg | 5 mg | 3.4% | 10.3% | 2976 g |
Vitamin B6, pyridoxine | 0.063 mg | 2 mg | 3.2% | 9.7% | 3175 g |
Vitamin C, ascorbic | 11 mg | 90 mg | 12.2% | 37% | 818 g |
Vitamin E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8% | 8.5% | 3571 g |
Vitamin K, phylloquinone | 57.7 µg | 120 mcg | 48.1% | 145.8% | 208 g |
Vitamin PP, ne | 0.485 mg | 20 mg | 2.4% | 7.3% | 4124 g |
Macronutrients | |||||
Potassium, K | 237 mg | 2500 mg | 9.5% | 28.8% | 1055 g |
Calcium, Ca | 61 mg | 1000 mg | 6.1% | 18.5% | 1639 g |
Magnesium, Mg | 29 mg | 400 mg | 7.3% | 22.1% | 1379 g |
Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 g |
Sulfur, S | 19.8 mg | 1000 mg | 2% | 6.1% | 5051 g |
Phosphorus, P | 42 mg | 800 mg | 5.3% | 16.1% | 1905 |
Minerals | |||||
Iron, Fe | 0.8 mg | 18 mg | 4.4% | 13.3% | 2250 g |
Manganese, Mn | 0.33 mg | 2 mg | 16.5% | 50% | 606 g |
Copper, Cu | 66 µg | 1000 mcg | 6.6% | 20% | 1515 g |
Selenium, Se | 1 µg | 55 mcg | 1.8% | 5.5% | 5500 g |
Zinc, Zn | 0.31 mg | 12 mg | 2.6% | 7.9% | 3871 g |
Digestible carbohydrates | |||||
Starch and dextrins | 2.13 g | ~ | |||
Mono and disaccharides (sugars) | 2.6 g | max 100 g | |||
Glucose (dextrose) | 0.83 g | ~ | |||
Sucrose | 0.41 g | ~ | |||
Fructose | 1.36 g | ~ | |||
Essential amino acids | |||||
Arginine* | 0.073 g | ~ | |||
Valine | 0.089 g | ~ | |||
Histidine* | 0.034 g | ~ | |||
Isoleucine | 0.066 g | ~ | |||
Leucine | 0.111 g | ~ | |||
Lysine | 0.087 g | ~ | |||
Methionine | 0.022 g | ~ | |||
Threonine | 0.079 g | ~ | |||
Tryptophan | 0.019 g | ~ | |||
Phenylalanine | 0.066 g | ~ | |||
Amino acid | |||||
Alanine | 0.083 g | ~ | |||
Aspartic acid | 0.253 g | ~ | |||
Glycine | 0.065 g | ~ | |||
Glutamic acid | 0.186 g | ~ | |||
Proline | 0.067 g | ~ | |||
Serine | 0.099 g | ~ | |||
Tyrosine | 0.042 g | ~ | |||
Cysteine | 0.018 g | ~ | |||
Saturated fatty acids | |||||
Nasadenie fatty acids | 0.092 g | max 18.7 g | |||
16:0 Palmitic | 0.078 g | ~ | |||
18:0 Stearic | 0.014 g | ~ | |||
Monounsaturated fatty acids | 0.016 g | min 16.8 g | 0.1% | 0.3% | |
18:1 Oleic (omega-9) | 0.016 g | ~ | |||
Polyunsaturated fatty acids | 0.214 g | from 11.2-20.6 g | 1.9% | 5.8% | |
18:2 Linoleic | 0.082 g | ~ | |||
18:3 Linolenic | 0.132 g | ~ | |||
Omega-3 fatty acids | 0.132 g | from 0.9 to 3.7 g | 14.7% | 44.5% | |
Omega-6 fatty acids | 0.082 g | from 4.7 to 16.8 g | 1.7% | 5.2% |
The energy value is 33 kcal.
- cup = 111 g (36.6 kcal)
Beans, green, frozen, cooked in mikrovolnovke rich in such vitamins and minerals like vitamin C – 12,2 %, vitamin K is 48.1 %, manganese – 16,5 %
- Vitamin C participates in redox reactions, the immune system, helps the body absorb iron. Deficiency leads to looseness and bleeding gums, nasal bleeding due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in clotting time of blood, low level of prothrombin in the blood.
- Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
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