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 | 25 kCal | 1684 kCal | 1.5% | 6% | 6736 g |
| Proteins | 2.58 g | 76 g | 3.4% | 13.6% | 2946 g |
| Fats | 0.66 g | 56 g | 1.2% | 4.8% | 8485 g |
| Carbohydrates | 2.05 g | 219 g | 0.9% | 3.6% | 10683 g |
| Alimentary fiber | 1.6 g | 20 g | 8% | 32% | 1250 g |
| Water | 91.71 g | 2273 g | 4% | 16% | 2478 g |
| Ash | 1.4 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 119 μg | 900 μg | 13.2% | 52.8% | 756 g |
| beta Carotene | 1.424 mg | 5 mg | 28.5% | 114% | 351 g |
| Lutein + Zeaxanthin | 3555 μg | ~ | |||
| Vitamin B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 11.6% | 3409 g |
| Vitamin B2, riboflavin | 0.086 mg | 1.8 mg | 4.8% | 19.2% | 2093 g |
| Vitamin B4, choline | 15.3 mg | 500 mg | 3.1% | 12.4% | 3268 g |
| Vitamin B5, pantothenic | 0.437 mg | 5 mg | 8.7% | 34.8% | 1144 g |
| Vitamin B6, pyridoxine | 0.073 mg | 2 mg | 3.7% | 14.8% | 2740 g |
| Vitamin B9, folate | 97 μg | 400 μg | 24.3% | 97.2% | 412 g |
| Vitamin C, ascorbic | 15 mg | 90 mg | 16.7% | 66.8% | 600 g |
| Vitamin E, alpha tocopherol, TE | 0.43 mg | 15 mg | 2.9% | 11.6% | 3488 g |
| Vitamin K, phylloquinone | 108.6 μg | 120 μg | 90.5% | 362% | 110 g |
| Vitamin PP, NE | 0.305 mg | 20 mg | 1.5% | 6% | 6557 g |
| Betaine | 0.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 369 mg | 2500 mg | 14.8% | 59.2% | 678 g |
| Calcium, Ca | 160 mg | 1000 mg | 16% | 64% | 625 g |
| Magnesium, Mg | 47 mg | 400 mg | 11.8% | 47.2% | 851 g |
| Sodium, Na | 27 mg | 1300 mg | 2.1% | 8.4% | 4815 g |
| Sulfur, S | 25.8 mg | 1000 mg | 2.6% | 10.4% | 3876 g |
| Phosphorus, P | 52 mg | 800 mg | 6.5% | 26% | 1538 g |
| Trace Elements | |||||
| Iron, Fe | 1.46 mg | 18 mg | 8.1% | 32.4% | 1233 g |
| Manganese, Mn | 0.321 mg | 2 mg | 16.1% | 64.4% | 623 g |
| Copper, Cu | 76 μg | 1000 μg | 7.6% | 30.4% | 1316 g |
| Selenium, Se | 0.3 μg | 55 μg | 0.5% | 2% | 18333 g |
| Zinc, Zn | 0.47 mg | 12 mg | 3.9% | 15.6% | 2553 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 2.05 g | max 100 г | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.086 g | max 18.7 г | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 16: 0 Palmitic | 0.072 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Monounsaturated fatty acids | 0.049 g | min 16.8 г | 0.3% | 1.2% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.046 g | ~ | |||
| Polyunsaturated fatty acids | 0.319 g | from 11.2 to 20.6 | 2.8% | 11.2% | |
| 18: 2 Linoleic | 0.13 g | ~ | |||
| 18: 3 Linolenic | 0.17 g | ~ | |||
| 20: 4 Arachidonic | 0.002 g | ~ | |||
| Omega-3 fatty acids | 0.17 g | from 0.9 to 3.7 | 18.9% | 75.6% | |
| Omega-6 fatty acids | 0.132 g | from 4.7 to 16.8 | 2.8% | 11.2% |
The energy value is 25 kcal.
- 0,5 cup = 10 g (2.5 kCal)
- leaf = 2 g (0.5 kcal)
Ruccola rich in vitamins and minerals such as: vitamin A – 13,2%, beta-carotene – 28,5%, vitamin B9 – 24,3%, vitamin C – 16,7%, vitamin K – 90,5%, potassium – 14,8%, calcium – 16%, magnesium – 11,8%, manganese – 16,1%
- 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 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.
- 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.
- 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 25 kcal, chemical composition, nutritional value, vitamins, minerals, how Arugula is useful, calories, nutrients, useful properties of Arugula