Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 84.5 kCal | 1684 kCal | 5% | 5.9% | 1993 g |
| Proteins | 18.2 g | 76 g | 23.9% | 28.3% | 418 g |
| Fats | 1.3 g | 56 g | 2.3% | 2.7% | 4308 g |
| Water | 78.9 g | 2273 g | 3.5% | 4.1% | 2881 g |
| Ash | 1.6 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 20 μg | 900 μg | 2.2% | 2.6% | 4500 g |
| Retinol | 0.015 mg | ~ | |||
| Vitamin B1, thiamine | 0.11 mg | 1.5 mg | 7.3% | 8.6% | 1364 g |
| Vitamin B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 3.3% | 3600 g |
| Vitamin B4, choline | 65 mg | 500 mg | 13% | 15.4% | 769 g |
| Vitamin B5, pantothenic | 0.185 mg | 5 mg | 3.7% | 4.4% | 2703 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 5.9% | 2000 g |
| Vitamin B9, folate | 5 μg | 400 μg | 1.3% | 1.5% | 8000 g |
| Vitamin B12, cobalamin | 1.1 μg | 3 μg | 36.7% | 43.4% | 273 g |
| Vitamin C, ascorbic | 1.8 mg | 90 mg | 2% | 2.4% | 5000 g |
| Vitamin D, calciferol | 2.8 μg | 10 μg | 28% | 33.1% | 357 g |
| Vitamin E, alpha tocopherol, TE | 0.63 mg | 15 mg | 4.2% | 5% | 2381 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NE | 1.6 mg | 20 mg | 8% | 9.5% | 1250 g |
| niacin | 2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 320 mg | 2500 mg | 12.8% | 15.1% | 781 g |
| Calcium, Ca | 20 mg | 1000 mg | 2% | 2.4% | 5000 g |
| Magnesium, Mg | 35 mg | 400 mg | 8.8% | 10.4% | 1143 g |
| Sodium, Na | 200 mg | 1300 mg | 15.4% | 18.2% | 650 g |
| Sulfur, S | 190 mg | 1000 mg | 19% | 22.5% | 526 g |
| Phosphorus, P | 400 mg | 800 mg | 50% | 59.2% | 200 g |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 8.5% | 1394 g |
| Trace Elements | |||||
| Iron, Fe | 0.7 mg | 18 mg | 3.9% | 4.6% | 2571 g |
| Iodine, I | 50 μg | 150 μg | 33.3% | 39.4% | 300 g |
| Cobalt, Co | 20 μg | 10 μg | 200% | 236.7% | 50 g |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 3% | 4000 g |
| Copper, Cu | 110 μg | 1000 μg | 11% | 13% | 909 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 6.7% | 1750 g |
| Nickel, Ni | 6 μg | ~ | |||
| Selenium, Se | 26.6 μg | 55 μg | 48.4% | 57.3% | 207 g |
| Fluorine, F | 430 μg | 4000 μg | 10.8% | 12.8% | 930 g |
| Chrome, Cr | 55 μg | 50 μg | 110% | 130.2% | 91 g |
| Zinc, Zn | 0.45 mg | 12 mg | 3.8% | 4.5% | 2667 g |
| Sterols | |||||
| Cholesterol | 58 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.45 g | max 18.7 г | |||
| 14: 0 Myristic | 0.09 g | ~ | |||
| 16: 0 Palmitic | 0.26 g | ~ | |||
| 17: 0 Margarine | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.09 g | ~ | |||
| Monounsaturated fatty acids | 0.51 g | min 16.8 г | 3% | 3.6% | |
| 14: 1 Myristoleic | 0.01 g | ~ | |||
| 16: 1 Palmitoleic | 0.15 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.3 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.05 g | ~ | |||
| Polyunsaturated fatty acids | 0.57 g | from 11.2 to 20.6 | 5.1% | 6% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.07 g | ~ | |||
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.44 g | ~ | |||
| Omega-3 fatty acids | 0.46 g | from 0.9 to 3.7 | 51.1% | 60.5% | |
| Omega-6 fatty acids | 0.11 g | from 4.7 to 16.8 | 2.3% | 2.7% |
The energy value is 84,5 kcal.
Black Sea flounder rich in vitamins and minerals such as: choline – 13%, vitamin B12 – 36,7%, vitamin D – 28%, potassium – 12,8%, phosphorus – 50%, iodine – 33,3%, cobalt – 200% , copper – 11%, selenium – 48,4%, chromium – 110%
- Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane sodium and hormone transport. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
Tags: calorie content 84,5 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Black Sea flounder, calories, nutrients, useful properties Black Sea flounder
Energy value, or calorie content Is the amount of energy released in the human body from food during digestion. The energy value of a product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called the “food calorie,” so the kilo prefix is often omitted when specifying calories in (kilo) calories. You can see detailed energy tables for Russian products.
The nutritional value – the content of carbohydrates, fats and proteins in the product.
Nutritional value of a food product – a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.
Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and “lost” during cooking or food processing.