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 | 117 kCal | 1684 kCal | 6.9% | 5.9% | 1439 g |
| Proteins | 19.6 g | 76 g | 25.8% | 22.1% | 388 g |
| Fats | 4.3 g | 56 g | 7.7% | 6.6% | 1302 g |
| Water | 73.8 g | 2273 g | 3.2% | 2.7% | 3080 g |
| Ash | 2.3 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 50 μg | 900 μg | 5.6% | 4.8% | 1800 g |
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 4% | 2143 g |
| Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 3.3% | 2571 g |
| Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.5% | 18000 g |
| Vitamin PP, NE | 1.6 mg | 20 mg | 8% | 6.8% | 1250 g |
| Macronutrients | |||||
| Potassium, K | 300 mg | 2500 mg | 12% | 10.3% | 833 g |
| Calcium, Ca | 120 mg | 1000 mg | 12% | 10.3% | 833 g |
| Magnesium, Mg | 60 mg | 400 mg | 15% | 12.8% | 667 g |
| Sodium, Na | 160 mg | 1300 mg | 12.3% | 10.5% | 813 g |
| Sulfur, S | 200 mg | 1000 mg | 20% | 17.1% | 500 g |
| Phosphorus, P | 220 mg | 800 mg | 27.5% | 23.5% | 364 g |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 6.2% | 1394 g |
| Trace Elements | |||||
| Iron, Fe | 2.6 mg | 18 mg | 14.4% | 12.3% | 692 g |
| Iodine, I | 50 μg | 150 μg | 33.3% | 28.5% | 300 g |
| Cobalt, Co | 20 μg | 10 μg | 200% | 170.9% | 50 g |
| Manganese, Mn | 0.08 mg | 2 mg | 4% | 3.4% | 2500 g |
| Copper, Cu | 110 μg | 1000 μg | 11% | 9.4% | 909 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 4.9% | 1750 g |
| Nickel, Ni | 6 μg | ~ | |||
| Fluorine, F | 430 μg | 4000 μg | 10.8% | 9.2% | 930 g |
| Chrome, Cr | 55 μg | 50 μg | 110% | 94% | 91 g |
| Zinc, Zn | 1.35 mg | 12 mg | 11.3% | 9.7% | 889 g |
| Essential Amino Acids | |||||
| Arginine * | 1.49 g | ~ | |||
| valine | 1.14 g | ~ | |||
| Histidine * | 0.95 g | ~ | |||
| Isoleucine | 0.95 g | ~ | |||
| leucine | 1.61 g | ~ | |||
| lysine | 1.92 g | ~ | |||
| methionine | 0.57 g | ~ | |||
| Methionine + Cysteine | 0.79 g | ~ | |||
| threonine | 0.98 g | ~ | |||
| tryptophan | 0.22 g | ~ | |||
| phenylalanine | 0.72 g | ~ | |||
| Phenylalanine + Tyrosine | 1.43 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 1.39 g | ~ | |||
| Aspartic acid | 1.56 g | ~ | |||
| glycine | 1.17 g | ~ | |||
| Glutamic acid | 2.57 g | ~ | |||
| Proline | 0.94 g | ~ | |||
| serine | 0.88 g | ~ | |||
| tyrosine | 0.71 g | ~ | |||
| Cysteine | 0.22 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.98 g | max 18.7 г | |||
| 14: 0 Myristic | 0.14 g | ~ | |||
| 16: 0 Palmitic | 0.67 g | ~ | |||
| 17: 0 Margarine | 0.03 g | ~ | |||
| 18: 0 Stearin | 0.14 g | ~ | |||
| Monounsaturated fatty acids | 1.28 g | min 16.8 г | 7.6% | 6.5% | |
| 16: 1 Palmitoleic | 0.25 g | ~ | |||
| 17: 1 Heptadecene | 0.03 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.9 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.1 g | ~ | |||
| Polyunsaturated fatty acids | 1.16 g | from 11.2 to 20.6 | 10.4% | 8.9% | |
| 18: 2 Linoleic | 0.05 g | ~ | |||
| 18: 3 Linolenic | 0.03 g | ~ | |||
| 20: 4 Arachidonic | 0.06 g | ~ | |||
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.38 g | ~ | |||
| Omega-3 fatty acids | 1.05 g | from 0.9 to 3.7 | 100% | 85.5% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.14 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.5 g | ~ | |||
| Omega-6 fatty acids | 0.11 g | from 4.7 to 16.8 | 2.3% | 2% |
The energy value is 117 kcal.
Green-eyed rich in vitamins and minerals such as: potassium – 12%, calcium – 12%, magnesium – 15%, phosphorus – 27,5%, iron – 14,4%, iodine – 33,3%, cobalt – 200%, copper – 11%, chromium – 110%, zinc – 11,3%
- 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.
- 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.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- 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.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
- Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 117 kcal, chemical composition, nutritional value, vitamins, minerals, what is Zelenoglazka useful for, calories, nutrients, useful properties of Zelenoglazka
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.