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 | 27 kCal | 1684 kCal | 1.6% | 5.9% | 6237 g |
| Proteins | 2.86 g | 76 g | 3.8% | 14.1% | 2657 g |
| Fats | 0.42 g | 56 g | 0.8% | 3% | 13333 g |
| Carbohydrates | 1.47 g | 219 g | 0.7% | 2.6% | 14898 g |
| Alimentary fiber | 3.2 g | 20 g | 16% | 59.3% | 625 g |
| Water | 90.7 g | 2273 g | 4% | 14.8% | 2506 g |
| Ash | 1.36 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 151 μg | 900 μg | 16.8% | 62.2% | 596 g |
| alpha Carotene | 10 μg | ~ | |||
| beta Carotene | 1.79 mg | 5 mg | 35.8% | 132.6% | 279 g |
| beta Cryptoxanthin | 40 μg | ~ | |||
| Lutein + Zeaxanthin | 3730 μg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 19.6% | 1875 g |
| Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 22.6% | 1636 g |
| Vitamin B4, choline | 0.5 mg | 500 mg | 0.1% | 0.4% | 100000 g |
| Vitamin B5, pantothenic | 0.21 mg | 5 mg | 4.2% | 15.6% | 2381 g |
| Vitamin B6, pyridoxine | 0.18 mg | 2 mg | 9% | 33.3% | 1111 g |
| Vitamin B9, folate | 12 μg | 400 μg | 3% | 11.1% | 3333 g |
| Vitamin C, ascorbic | 70 mg | 90 mg | 77.8% | 288.1% | 129 g |
| Vitamin E, alpha tocopherol, TE | 2.01 mg | 15 mg | 13.4% | 49.6% | 746 g |
| Vitamin K, phylloquinone | 257.5 μg | 120 μg | 214.6% | 794.8% | 47 g |
| Vitamin PP, NE | 0.8 mg | 20 mg | 4% | 14.8% | 2500 g |
| Macronutrients | |||||
| Potassium, K | 384 mg | 2500 mg | 15.4% | 57% | 651 g |
| Calcium, Ca | 115 mg | 1000 mg | 11.5% | 42.6% | 870 g |
| Magnesium, Mg | 32 mg | 400 mg | 8% | 29.6% | 1250 g |
| Sodium, Na | 20 mg | 1300 mg | 1.5% | 5.6% | 6500 g |
| Sulfur, S | 28.6 mg | 1000 mg | 2.9% | 10.7% | 3497 g |
| Phosphorus, P | 58 mg | 800 mg | 7.3% | 27% | 1379 g |
| Trace Elements | |||||
| Iron, Fe | 1.64 mg | 18 mg | 9.1% | 33.7% | 1098 g |
| Copper, Cu | 165 μg | 1000 μg | 16.5% | 61.1% | 606 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 5.9% | 6111 g |
| Zinc, Zn | 0.25 mg | 12 mg | 2.1% | 7.8% | 4800 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.32 g | max 100 г | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.01 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.005 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.092 g | min 16.8 г | 0.5% | 1.9% | |
| 18: 1 Olein (omega-9) | 0.015 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.019 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.058 g | ~ | |||
| Polyunsaturated fatty acids | 0.038 g | from 11.2 to 20.6 | 0.3% | 1.1% | |
| 18: 2 Linoleic | 0.02 g | ~ | |||
| 18: 3 Linolenic | 0.018 g | ~ | |||
| Omega-3 fatty acids | 0.018 g | from 0.9 to 3.7 | 2% | 7.4% | |
| Omega-6 fatty acids | 0.02 g | from 4.7 to 16.8 | 0.4% | 1.5% |
The energy value is 27 kcal.
- cup, chopped = 56 g (15.1 kCal)
Mustard leaf, raw rich in vitamins and minerals such as: vitamin A – 16,8%, beta-carotene – 35,8%, vitamin C – 77,8%, vitamin E – 13,4%, vitamin K – 214,6%, potassium – 15,4%, calcium – 11,5%, copper – 16,5%
- 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 E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- 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.
- 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.
- 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.
Tags: calorie content 27 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Leaf mustard, raw, calories, nutrients, useful properties Leaf mustard, raw