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 | 33 kCal | 1684 kCal | 2% | 6.1% | 5103 g |
| Proteins | 2.71 g | 76 g | 3.6% | 10.9% | 2804 g |
| Fats | 0.72 g | 56 g | 1.3% | 3.9% | 7778 g |
| Carbohydrates | 1.65 g | 219 g | 0.8% | 2.4% | 13273 g |
| Alimentary fiber | 4 g | 20 g | 20% | 60.6% | 500 g |
| Water | 90.18 g | 2273 g | 4% | 12.1% | 2521 g |
| Ash | 0.73 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 380 μg | 900 μg | 42.2% | 127.9% | 237 g |
| alpha Carotene | 68 μg | ~ | |||
| beta Carotene | 4.513 mg | 5 mg | 90.3% | 273.6% | 111 g |
| beta Cryptoxanthin | 26 μg | ~ | |||
| Lutein + Zeaxanthin | 6197 μg | ~ | |||
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 8.2% | 3750 g |
| Vitamin B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 17.9% | 1698 g |
| Vitamin B4, choline | 38.4 mg | 500 mg | 7.7% | 23.3% | 1302 g |
| Vitamin B5, pantothenic | 0.218 mg | 5 mg | 4.4% | 13.3% | 2294 g |
| Vitamin B6, pyridoxine | 0.128 mg | 2 mg | 6.4% | 19.4% | 1563 g |
| Vitamin B9, folate | 16 μg | 400 μg | 4% | 12.1% | 2500 g |
| Vitamin C, ascorbic | 18.2 mg | 90 mg | 20.2% | 61.2% | 495 g |
| Vitamin E, alpha tocopherol, TE | 0.88 mg | 15 mg | 5.9% | 17.9% | 1705 g |
| Vitamin K, phylloquinone | 406.6 μg | 120 μg | 338.8% | 1026.7% | 30 g |
| Vitamin PP, NE | 0.575 mg | 20 mg | 2.9% | 8.8% | 3478 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 117 mg | 2500 mg | 4.7% | 14.2% | 2137 g |
| Calcium, Ca | 141 mg | 1000 mg | 14.1% | 42.7% | 709 g |
| Magnesium, Mg | 21 mg | 400 mg | 5.3% | 16.1% | 1905 g |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 3.6% | 8667 g |
| Sulfur, S | 27.1 mg | 1000 mg | 2.7% | 8.2% | 3690 g |
| Phosphorus, P | 32 mg | 800 mg | 4% | 12.1% | 2500 g |
| Trace Elements | |||||
| Iron, Fe | 1.13 mg | 18 mg | 6.3% | 19.1% | 1593 g |
| Manganese, Mn | 0.51 mg | 2 mg | 25.5% | 77.3% | 392 g |
| Copper, Cu | 51 μg | 1000 μg | 5.1% | 15.5% | 1961 g |
| Selenium, Se | 0.5 μg | 55 μg | 0.9% | 2.7% | 11000 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9% | 5.8% | 5217 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.4 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.108 g | ~ | |||
| valine | 0.104 g | ~ | |||
| Histidine * | 0.04 g | ~ | |||
| Isoleucine | 0.086 g | ~ | |||
| leucine | 0.13 g | ~ | |||
| lysine | 0.101 g | ~ | |||
| methionine | 0.028 g | ~ | |||
| threonine | 0.074 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.075 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.09 g | ~ | |||
| Aspartic acid | 0.161 g | ~ | |||
| glycine | 0.081 g | ~ | |||
| Glutamic acid | 0.176 g | ~ | |||
| Proline | 0.09 g | ~ | |||
| serine | 0.067 g | ~ | |||
| tyrosine | 0.056 g | ~ | |||
| Cysteine | 0.022 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.047 g | max 18.7 г | |||
| 12: 0 Lauric | 0.002 g | ~ | |||
| 14: 0 Myristic | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.039 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.026 g | min 16.8 г | 0.2% | 0.6% | |
| 18: 1 Olein (omega-9) | 0.025 g | ~ | |||
| Polyunsaturated fatty acids | 0.173 g | from 11.2 to 20.6 | 1.5% | 4.5% | |
| 18: 2 Linoleic | 0.07 g | ~ | |||
| 18: 3 Linolenic | 0.093 g | ~ | |||
| 20: 4 Arachidonic | 0.002 g | ~ | |||
| Omega-3 fatty acids | 0.093 g | from 0.9 to 3.7 | 10.3% | 31.2% | |
| Omega-6 fatty acids | 0.072 g | from 4.7 to 16.8 | 1.5% | 4.5% |
The energy value is 33 kcal.
- cup, chopped = 190 g (62.7 kCal)
Collard collard, boiled, no salt rich in vitamins and minerals such as: vitamin A – 42,2%, beta-carotene – 90,3%, vitamin C – 20,2%, vitamin K – 338,8%, calcium – 14,1%, manganese – 25,5%
- 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.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 33 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful for Collard, boiled, without salt, calories, nutrients, useful properties Collard, boiled, without salt