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 | 86 kCal | 1684 kCal | 5.1% | 5.9% | 1958 g |
| Proteins | 16.6 g | 76 g | 21.8% | 25.3% | 458 g |
| Fats | 2.2 g | 56 g | 3.9% | 4.5% | 2545 g |
| Water | 79.9 g | 2273 g | 3.5% | 4.1% | 2845 g |
| Ash | 1.3 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 10 μg | 900 μg | 1.1% | 1.3% | 9000 g |
| Retinol | 0.01 mg | ~ | |||
| beta Carotene | 0.01 mg | 5 mg | 0.2% | 0.2% | 50000 g |
| Vitamin B1, thiamine | 0.12 mg | 1.5 mg | 8% | 9.3% | 1250 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 6.5% | 1800 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 5.8% | 2000 g |
| Vitamin B9, folate | 11.1 μg | 400 μg | 2.8% | 3.3% | 3604 g |
| Vitamin B12, cobalamin | 2.4 μg | 3 μg | 80% | 93% | 125 g |
| Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.7% | 18000 g |
| Vitamin D, calciferol | 1.5 μg | 10 μg | 15% | 17.4% | 667 g |
| Vitamin E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 3.1% | 3750 g |
| Vitamin H, biotin | 1 μg | 50 μg | 2% | 2.3% | 5000 g |
| Vitamin PP, NE | 4.3 mg | 20 mg | 21.5% | 25% | 465 g |
| niacin | 1.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 335 mg | 2500 mg | 13.4% | 15.6% | 746 g |
| Calcium, Ca | 30 mg | 1000 mg | 3% | 3.5% | 3333 g |
| Magnesium, Mg | 35 mg | 400 mg | 8.8% | 10.2% | 1143 g |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 6.7% | 1733 g |
| Sulfur, S | 200 mg | 1000 mg | 20% | 23.3% | 500 g |
| Phosphorus, P | 240 mg | 800 mg | 30% | 34.9% | 333 g |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 8.4% | 1394 g |
| Trace Elements | |||||
| Iron, Fe | 0.7 mg | 18 mg | 3.9% | 4.5% | 2571 g |
| Iodine, I | 160 μg | 150 μg | 106.7% | 124.1% | 94 g |
| Cobalt, Co | 20 μg | 10 μg | 200% | 232.6% | 50 g |
| Manganese, Mn | 0.12 mg | 2 mg | 6% | 7% | 1667 g |
| Copper, Cu | 135 μg | 1000 μg | 13.5% | 15.7% | 741 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 6.6% | 1750 g |
| Nickel, Ni | 7 μg | ~ | |||
| Fluorine, F | 700 μg | 4000 μg | 17.5% | 20.3% | 571 g |
| Chrome, Cr | 55 μg | 50 μg | 110% | 127.9% | 91 g |
| Zinc, Zn | 0.9 mg | 12 mg | 7.5% | 8.7% | 1333 g |
| Essential Amino Acids | |||||
| Arginine * | 1.08 g | ~ | |||
| valine | 0.93 g | ~ | |||
| Histidine * | 0.69 g | ~ | |||
| Isoleucine | 0.75 g | ~ | |||
| leucine | 1.19 g | ~ | |||
| lysine | 1.52 g | ~ | |||
| methionine | 0.51 g | ~ | |||
| Methionine + Cysteine | 0.84 g | ~ | |||
| threonine | 0.7 g | ~ | |||
| tryptophan | 0.18 g | ~ | |||
| phenylalanine | 0.64 g | ~ | |||
| Phenylalanine + Tyrosine | 1.07 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 1.14 g | ~ | |||
| Aspartic acid | 1.77 g | ~ | |||
| glycine | 0.68 g | ~ | |||
| Glutamic acid | 2.15 g | ~ | |||
| Proline | 0.84 g | ~ | |||
| serine | 0.63 g | ~ | |||
| tyrosine | 0.43 g | ~ | |||
| Cysteine | 0.33 g | ~ | |||
| Sterols | |||||
| Cholesterol | 70 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.6 g | max 18.7 г | |||
| 14: 0 Myristic | 0.09 g | ~ | |||
| 16: 0 Palmitic | 0.38 g | ~ | |||
| 17: 0 Margarine | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.14 g | ~ | |||
| 20: 0 Arachinic | 0.01 g | ~ | |||
| Monounsaturated fatty acids | 0.59 g | min 16.8 г | 3.5% | 4.1% | |
| 16: 1 Palmitoleic | 0.14 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.34 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.11 g | ~ | |||
| Polyunsaturated fatty acids | 0.45 g | from 11.2 to 20.6 | 4% | 4.7% | |
| 18: 2 Linoleic | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Omega-3 fatty acids | 0.41 g | from 0.9 to 3.7 | 45.6% | 53% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.03 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.38 g | ~ | |||
| Omega-6 fatty acids | 0.04 g | from 4.7 to 16.8 | 0.9% | 1% |
The energy value is 86 kcal.
Hake rich in vitamins and minerals such as: vitamin B12 – 80%, vitamin D – 15%, vitamin PP – 21,5%, potassium – 13,4%, phosphorus – 30%, iodine – 106,7%, cobalt – 200 %, copper – 13,5%, fluorine – 17,5%, chromium – 110%
- 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.
- 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.
- 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.
- Fluorine initiates bone mineralization. Insufficient consumption leads to tooth decay, premature erasure of tooth enamel.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
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Tags: calorie content 86 kcal, chemical composition, nutritional value, vitamins, minerals, how is Hake useful, calories, nutrients, useful properties of Hake
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.