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 | 16 kCal | 1684 kCal | 1% | 6.3% | 10525 g |
| Proteins | 1.5 g | 76 g | 2% | 12.5% | 5067 g |
| Fats | 0.2 g | 56 g | 0.4% | 2.5% | 28000 g |
| Carbohydrates | 2 g | 219 g | 0.9% | 5.6% | 10950 g |
| organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 1.2 g | 20 g | 6% | 37.5% | 1667 g |
| Water | 94 g | 2273 g | 4.1% | 25.6% | 2418 g |
| Ash | 1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 292 μg | 900 μg | 32.4% | 202.5% | 308 g |
| beta Carotene | 1.75 mg | 5 mg | 35% | 218.8% | 286 g |
| Vitamin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 12.5% | 5000 g |
| Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 27.5% | 2250 g |
| Vitamin B4, choline | 13.6 mg | 500 mg | 2.7% | 16.9% | 3676 g |
| Vitamin B5, pantothenic | 0.1 mg | 5 mg | 2% | 12.5% | 5000 g |
| Vitamin B6, pyridoxine | 0.18 mg | 2 mg | 9% | 56.3% | 1111 g |
| Vitamin B9, folate | 48 μg | 400 μg | 12% | 75% | 833 g |
| Vitamin C, ascorbic | 15 mg | 90 mg | 16.7% | 104.4% | 600 g |
| Vitamin E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 29.4% | 2143 g |
| Vitamin H, biotin | 0.7 μg | 50 μg | 1.4% | 8.8% | 7143 g |
| Vitamin K, phylloquinone | 126.3 μg | 120 μg | 105.3% | 658.1% | 95 g |
| Vitamin PP, NE | 0.9 mg | 20 mg | 4.5% | 28.1% | 2222 g |
| niacin | 0.7 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 220 mg | 2500 mg | 8.8% | 55% | 1136 g |
| Calcium, Ca | 77 mg | 1000 mg | 7.7% | 48.1% | 1299 g |
| Silicon, Si | 8.2 mg | 30 mg | 27.3% | 170.6% | 366 g |
| Magnesium, Mg | 40 mg | 400 mg | 10% | 62.5% | 1000 g |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 3.8% | 16250 g |
| Sulfur, S | 16 mg | 1000 mg | 1.6% | 10% | 6250 g |
| Phosphorus, P | 34 mg | 800 mg | 4.3% | 26.9% | 2353 g |
| Chlorine, Cl | 50 mg | 2300 mg | 2.2% | 13.8% | 4600 g |
| Trace Elements | |||||
| Aluminum, Al | 570 μg | ~ | |||
| Bohr, B | 85 μg | ~ | |||
| Vanadium, V | 170 μg | ~ | |||
| Iron, Fe | 0.6 mg | 18 mg | 3.3% | 20.6% | 3000 g |
| Iodine, I | 8 μg | 150 μg | 5.3% | 33.1% | 1875 g |
| Cobalt, Co | 4 μg | 10 μg | 40% | 250% | 250 g |
| Lithium, Li | 40 μg | ~ | |||
| Manganese, Mn | 0.3 mg | 2 mg | 15% | 93.8% | 667 g |
| Copper, Cu | 120 μg | 1000 μg | 12% | 75% | 833 g |
| Molybdenum, Mo. | 9 μg | 70 μg | 12.9% | 80.6% | 778 g |
| Nickel, Ni | 5 μg | ~ | |||
| Rubidium, Rb | 153 μg | ~ | |||
| Selenium, Se | 0.6 μg | 55 μg | 1.1% | 6.9% | 9167 g |
| Strontium, Sr. | 7.9 μg | ~ | |||
| Fluorine, F | 28 μg | 4000 μg | 0.7% | 4.4% | 14286 g |
| Chrome, Cr | 3 μg | 50 μg | 6% | 37.5% | 1667 g |
| Zinc, Zn | 0.27 mg | 12 mg | 2.3% | 14.4% | 4444 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.4 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.6 g | max 100 г | |||
| Essential Amino Acids | 0.485 g | ~ | |||
| valine | 0.075 g | ~ | |||
| Histidine * | 0.021 g | ~ | |||
| Isoleucine | 0.053 g | ~ | |||
| leucine | 0.071 g | ~ | |||
| lysine | 0.1 g | ~ | |||
| methionine | 0.037 g | ~ | |||
| Methionine + Cysteine | 0.05 g | ~ | |||
| threonine | 0.07 g | ~ | |||
| tryptophan | 0.014 g | ~ | |||
| phenylalanine | 0.065 g | ~ | |||
| Phenylalanine + Tyrosine | 0.1 g | ~ | |||
| Replaceable amino acids | |||||
| tyrosine | 0.037 g | ~ | |||
| Cysteine | 0.015 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.02 g | max 18.7 г | |||
| Polyunsaturated fatty acids | |||||
| Omega-3 fatty acids | 0.058 g | from 0.9 to 3.7 | 6.4% | 40% | |
| Omega-6 fatty acids | 0.024 g | from 4.7 to 16.8 | 0.5% | 3.1% |
The energy value is 16 kcal.
Salad (lettuce) rich in vitamins and minerals such as: vitamin A – 32,4%, beta-carotene – 35%, vitamin B9 – 12%, vitamin C – 16,7%, vitamin K – 105,3%, silicon – 27,3% %, cobalt – 40%, manganese – 15%, copper – 12%, molybdenum – 12,9%
- 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.
- Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- 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.
- 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.
- Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
RECIPES WITH THE PRODUCT Salad (lettuce)
Tags: calorie content 16 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Salad (lettuce), calories, nutrients, useful properties Salad (lettuce)
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.