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 | 113 kCal | 1684 kCal | 6.7% | 5.9% | 1490 g |
| Proteins | 20.7 g | 76 g | 27.2% | 24.1% | 367 g |
| Fats | 3.4 g | 56 g | 6.1% | 5.4% | 1647 g |
| Water | 74.5 g | 2273 g | 3.3% | 2.9% | 3051 g |
| Ash | 1.4 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 218 μg | 900 μg | 24.2% | 21.4% | 413 g |
| Retinol | 0.218 mg | ~ | |||
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.9% | 1500 g |
| Vitamin B2, riboflavin | 0.476 mg | 1.8 mg | 26.4% | 23.4% | 378 g |
| Vitamin B5, pantothenic | 0.839 mg | 5 mg | 16.8% | 14.9% | 596 g |
| Vitamin B6, pyridoxine | 0.442 mg | 2 mg | 22.1% | 19.6% | 452 g |
| Vitamin B9, folate | 8 μg | 400 μg | 2% | 1.8% | 5000 g |
| Vitamin B12, cobalamin | 15.6 μg | 3 μg | 520% | 460.2% | 19 g |
| Vitamin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.6% | 5625 g |
| Macronutrients | |||||
| Potassium, K | 335 mg | 2500 mg | 13.4% | 11.9% | 746 g |
| Calcium, Ca | 50 mg | 1000 mg | 5% | 4.4% | 2000 g |
| Magnesium, Mg | 40 mg | 400 mg | 10% | 8.8% | 1000 g |
| Sodium, Na | 170 mg | 1300 mg | 13.1% | 11.6% | 765 g |
| Sulfur, S | 207 mg | 1000 mg | 20.7% | 18.3% | 483 g |
| Phosphorus, P | 240 mg | 800 mg | 30% | 26.5% | 333 g |
| Trace Elements | |||||
| Iron, Fe | 1.8 mg | 18 mg | 10% | 8.8% | 1000 g |
| Iodine, I | 50 μg | 150 μg | 33.3% | 29.5% | 300 g |
| Manganese, Mn | 0.005 mg | 2 mg | 0.3% | 0.3% | 40000 g |
| Copper, Cu | 26 μg | 1000 μg | 2.6% | 2.3% | 3846 g |
| Selenium, Se | 36.5 μg | 55 μg | 66.4% | 58.8% | 151 g |
| Zinc, Zn | 0.7 mg | 12 mg | 5.8% | 5.1% | 1714 g |
| Sterols | |||||
| Cholesterol | 53 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.363 g | max 18.7 г | |||
| Polyunsaturated fatty acids | |||||
| Omega-3 fatty acids | 0.33 g | from 0.9 to 3.7 | 36.7% | 32.5% | |
| Omega-6 fatty acids | 0.04 g | from 4.7 to 16.8 | 0.9% | 0.8% |
The energy value is 113 kcal.
Mackerel rich in vitamins and minerals such as: vitamin A – 24,2%, vitamin B2 – 26,4%, vitamin B5 – 16,8%, vitamin B6 – 22,1%, vitamin B12 – 520%, potassium – 13,4, 30%, phosphorus – 33,3%, iodine – 66,4%, selenium – XNUMX%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- 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 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- 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.
- 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.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Tags: calorie content 113 kcal, chemical composition, nutritional value, vitamins, minerals, how mackerel is useful, calories, nutrients, useful properties of mackerel
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.