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 | 12 kCal | 1684 kCal | 0.7% | 5.8% | 14033 g |
| Proteins | 1.56 g | 76 g | 2.1% | 17.5% | 4872 g |
| Fats | 0.16 g | 56 g | 0.3% | 2.5% | 35000 g |
| Carbohydrates | 0.78 g | 219 g | 0.4% | 3.3% | 28077 g |
| Alimentary fiber | 1 g | 20 g | 5% | 41.7% | 2000 g |
| Water | 95.55 g | 2273 g | 4.2% | 35% | 2379 g |
| Ash | 0.95 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 212 μg | 900 μg | 23.6% | 196.7% | 425 g |
| alpha Carotene | 1 μg | ~ | |||
| beta Carotene | 2.549 mg | 5 mg | 51% | 425% | 196 g |
| Lutein + Zeaxanthin | 38 μg | ~ | |||
| Vitamin B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 g |
| Vitamin B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 g |
| Vitamin B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 g |
| Vitamin B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 g |
| Vitamin B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 g |
| Vitamin B9, folate | 41 μg | 400 μg | 10.3% | 85.8% | 976 g |
| Vitamin C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 g |
| Vitamin E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 g |
| Vitamin K, phylloquinone | 34 μg | 120 μg | 28.3% | 235.8% | 353 g |
| Vitamin PP, NE | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 g |
| Calcium, Ca | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 g |
| Magnesium, Mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 g |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 g |
| Sulfur, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 g |
| Phosphorus, P | 29 mg | 800 mg | 3.6% | 30% | 2759 g |
| Trace Elements | |||||
| Iron, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 g |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 g |
| Copper, Cu | 19 μg | 1000 μg | 1.9% | 15.8% | 5263 g |
| Selenium, Se | 0.4 μg | 55 μg | 0.7% | 5.8% | 13750 g |
| Zinc, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.83 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.087 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.091 g | ~ | |||
| lysine | 0.093 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.051 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.046 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.09 g | ~ | |||
| Aspartic acid | 0.112 g | ~ | |||
| glycine | 0.045 g | ~ | |||
| Glutamic acid | 0.374 g | ~ | |||
| Proline | 0.032 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| Cysteine | 0.017 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.021 g | max 18.7 г | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.017 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 0.012 g | min 16.8 г | 0.1% | 0.8% | |
| 18: 1 Olein (omega-9) | 0.011 g | ~ | |||
| Polyunsaturated fatty acids | 0.077 g | from 11.2 to 20.6 | 0.7% | 5.8% | |
| 18: 2 Linoleic | 0.031 g | ~ | |||
| 18: 3 Linolenic | 0.041 g | ~ | |||
| Omega-3 fatty acids | 0.041 g | from 0.9 to 3.7 | 4.6% | 38.3% | |
| Omega-6 fatty acids | 0.031 g | from 4.7 to 16.8 | 0.7% | 5.8% |
The energy value is 12 kcal.
- cup, shredded = 170 g (20.4 kCal)
Bok-choy (pak-choy, Chinese cabbage) boiled, without salt rich in vitamins and minerals such as: vitamin A – 23,6%, beta-carotene – 51%, vitamin C – 28,9%, vitamin K – 28,3%, potassium – 14,8%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- 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.
Tags: calorie content 12 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Bok-choy (pak-choy, Chinese cabbage) boiled, without salt, calories, nutrients, useful properties Bock-choy (pak-choy, Chinese cabbage) boiled , without salt