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 | 34 kCal | 1684 kCal | 2% | 5.9% | 4953 g |
| Proteins | 4.55 g | 76 g | 6% | 17.6% | 1670 g |
| Fats | 0.4 g | 56 g | 0.7% | 2.1% | 14000 g |
| Carbohydrates | 5.54 g | 219 g | 2.5% | 7.4% | 3953 g |
| Water | 88.68 g | 2273 g | 3.9% | 11.5% | 2563 g |
| Ash | 0.83 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 181 μg | 900 μg | 20.1% | 59.1% | 497 g |
| alpha Carotene | 261 μg | ~ | |||
| beta Carotene | 2.04 mg | 5 mg | 40.8% | 120% | 245 g |
| Vitamin B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 3.8% | 7500 g |
| Vitamin B2, riboflavin | 0.21 mg | 1.8 mg | 11.7% | 34.4% | 857 g |
| Vitamin C, ascorbic | 26.6 mg | 90 mg | 29.6% | 87.1% | 338 g |
| Vitamin PP, NE | 4.98 mg | 20 mg | 24.9% | 73.2% | 402 g |
| Macronutrients | |||||
| Potassium, K | 370 mg | 2500 mg | 14.8% | 43.5% | 676 g |
| Calcium, Ca | 32 mg | 1000 mg | 3.2% | 9.4% | 3125 g |
| Magnesium, Mg | 34 mg | 400 mg | 8.5% | 25% | 1176 g |
| Sodium, Na | 1 mg | 1300 mg | 0.1% | 0.3% | 130000 g |
| Sulfur, S | 45.5 mg | 1000 mg | 4.6% | 13.5% | 2198 g |
| Phosphorus, P | 101 mg | 800 mg | 12.6% | 37.1% | 792 g |
| Trace Elements | |||||
| Iron, Fe | 1.31 mg | 18 mg | 7.3% | 21.5% | 1374 g |
| Manganese, Mn | 0.51 mg | 2 mg | 25.5% | 75% | 392 g |
| Copper, Cu | 320 μg | 1000 μg | 32% | 94.1% | 313 g |
| Zinc, Zn | 0.83 mg | 12 mg | 6.9% | 20.3% | 1446 g |
The energy value is 34 kcal.
Fern, young shoots rich in vitamins and minerals such as: vitamin A – 20,1%, beta-carotene – 40,8%, vitamin B2 – 11,7%, vitamin C – 29,6%, vitamin PP – 24,9%, potassium – 14,8%, phosphorus – 12,6%, manganese – 25,5%, copper – 32%
- 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 B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- 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 PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
- 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.
- 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.
- 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.
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