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 | 37 kCal | 1684 kCal | 2.2% | 5.9% | 4551 g |
Proteins | 2.1 g | 76 g | 2.8% | 7.6% | 3619 g |
Fats | 0.2 g | 56 g | 0.4% | 1.1% | 28000 g |
Carbohydrates | 5.33 g | 219 g | 2.4% | 6.5% | 4109 g |
Alimentary fiber | 3.2 g | 20 g | 16% | 43.2% | 625 g |
Water | 88.2 g | 2273 g | 3.9% | 10.5% | 2577 g |
Ash | 0.97 g | ~ | |||
Vitamins | |||||
Vitamin A, RE | 4 μg | 900 μg | 0.4% | 1.1% | 22500 g |
Vitamin B1, thiamine | 0.053 mg | 1.5 mg | 3.5% | 9.5% | 2830 g |
Vitamin B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 11.1% | 2432 g |
Vitamin B5, pantothenic | 0.794 mg | 5 mg | 15.9% | 43% | 630 g |
Vitamin B6, pyridoxine | 0.12 mg | 2 mg | 6% | 16.2% | 1667 g |
Vitamin B9, folate | 44 μg | 400 μg | 11% | 29.7% | 909 g |
Vitamin C, ascorbic | 141 mg | 90 mg | 156.7% | 423.5% | 64 g |
Vitamin PP, NE | 0.62 mg | 20 mg | 3.1% | 8.4% | 3226 g |
Macronutrients | |||||
Potassium, K | 461 mg | 2500 mg | 18.4% | 49.7% | 542 g |
Calcium, Ca | 30 mg | 1000 mg | 3% | 8.1% | 3333 g |
Magnesium, Mg | 45 mg | 400 mg | 11.3% | 30.5% | 889 g |
Sodium, Na | 42 mg | 1300 mg | 3.2% | 8.6% | 3095 g |
Sulfur, S | 21 mg | 1000 mg | 2.1% | 5.7% | 4762 g |
Phosphorus, P | 50 mg | 800 mg | 6.3% | 17% | 1600 g |
Trace Elements | |||||
Iron, Fe | 0.36 mg | 18 mg | 2% | 5.4% | 5000 g |
Manganese, Mn | 0.259 mg | 2 mg | 13% | 35.1% | 772 g |
Copper, Cu | 84 μg | 1000 μg | 8.4% | 22.7% | 1190 g |
Selenium, Se | 0.7 μg | 55 μg | 1.3% | 3.5% | 7857 g |
Zinc, Zn | 0.45 mg | 12 mg | 3.8% | 10.3% | 2667 g |
Saturated fatty acids | |||||
Saturated fatty acids | 0.033 g | max 18.7 г | |||
Monounsaturated fatty acids | 0.102 g | min 16.8 г | 0.6% | 1.6% | |
Polyunsaturated fatty acids | 0.003 g | from 11.2 to 20.6 |
The energy value is 37 kcal.
- cup slices = 100 g (37 kCal)
- pod (15-1 / 3 ″ long) = 11 g (4.1 kCal)
Moringa oleifera, pods, raw rich in vitamins and minerals such as: vitamin B5 – 15,9%, vitamin B9 – 11%, vitamin C – 156,7%, potassium – 18,4%, magnesium – 11,3%, manganese – 13%
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- 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.
- 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.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- 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 37 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Moringa oilseed, pods, raw, calories, nutrients, useful properties Moringa oilseed, pods, raw