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 | 95 kCal | 1684 kCal | 5.6% | 5.9% | 1773 g |
| Proteins | 16.38 g | 76 g | 21.6% | 22.7% | 464 g |
| Fats | 2.82 g | 56 g | 5% | 5.3% | 1986 g |
| Water | 80.36 g | 2273 g | 3.5% | 3.7% | 2829 g |
| Ash | 0.96 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 15 μg | 900 μg | 1.7% | 1.8% | 6000 g |
| Retinol | 0.015 mg | ~ | |||
| Vitamin B1, thiamine | 0.21 mg | 1.5 mg | 14% | 14.7% | 714 g |
| Vitamin B2, riboflavin | 0.072 mg | 1.8 mg | 4% | 4.2% | 2500 g |
| Vitamin B5, pantothenic | 0.765 mg | 5 mg | 15.3% | 16.1% | 654 g |
| Vitamin B6, pyridoxine | 0.116 mg | 2 mg | 5.8% | 6.1% | 1724 g |
| Vitamin B9, folate | 10 μg | 400 μg | 2.5% | 2.6% | 4000 g |
| Vitamin B12, cobalamin | 2.23 μg | 3 μg | 74.3% | 78.2% | 135 g |
| Vitamin C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.8% | 12857 g |
| Vitamin D, calciferol | 12.5 μg | 10 μg | 125% | 131.6% | 80 g |
| Vitamin PP, NE | 1.907 mg | 20 mg | 9.5% | 10% | 1049 g |
| Macronutrients | |||||
| Potassium, K | 358 mg | 2500 mg | 14.3% | 15.1% | 698 g |
| Calcium, Ca | 14 mg | 1000 mg | 1.4% | 1.5% | 7143 g |
| Magnesium, Mg | 23 mg | 400 mg | 5.8% | 6.1% | 1739 g |
| Sodium, Na | 43 mg | 1300 mg | 3.3% | 3.5% | 3023 g |
| Sulfur, S | 163.8 mg | 1000 mg | 16.4% | 17.3% | 611 g |
| Phosphorus, P | 209 mg | 800 mg | 26.1% | 27.5% | 383 g |
| Trace Elements | |||||
| Iron, Fe | 0.3 mg | 18 mg | 1.7% | 1.8% | 6000 g |
| Manganese, Mn | 0.025 mg | 2 mg | 1.3% | 1.4% | 8000 g |
| Copper, Cu | 34 μg | 1000 μg | 3.4% | 3.6% | 2941 g |
| Selenium, Se | 12.6 μg | 55 μg | 22.9% | 24.1% | 437 g |
| Zinc, Zn | 0.51 mg | 12 mg | 4.3% | 4.5% | 2353 g |
| Essential Amino Acids | |||||
| Arginine * | 0.98 g | ~ | |||
| valine | 0.844 g | ~ | |||
| Histidine * | 0.482 g | ~ | |||
| Isoleucine | 0.755 g | ~ | |||
| leucine | 1.331 g | ~ | |||
| lysine | 1.504 g | ~ | |||
| methionine | 0.485 g | ~ | |||
| threonine | 0.718 g | ~ | |||
| tryptophan | 0.183 g | ~ | |||
| phenylalanine | 0.639 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.991 g | ~ | |||
| Aspartic acid | 1.677 g | ~ | |||
| glycine | 0.786 g | ~ | |||
| Glutamic acid | 2.445 g | ~ | |||
| Proline | 0.579 g | ~ | |||
| serine | 0.668 g | ~ | |||
| tyrosine | 0.553 g | ~ | |||
| Cysteine | 0.176 g | ~ | |||
| Sterols | |||||
| Cholesterol | 58 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.722 g | max 18.7 г | |||
| 14: 0 Myristic | 0.064 g | ~ | |||
| 16: 0 Palmitic | 0.442 g | ~ | |||
| 18: 0 Stearin | 0.15 g | ~ | |||
| Monounsaturated fatty acids | 0.844 g | min 16.8 г | 5% | 5.3% | |
| 16: 1 Palmitoleic | 0.176 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.594 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.021 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 0.865 g | from 11.2 to 20.6 | 7.7% | 8.1% | |
| 18: 2 Linoleic | 0.101 g | ~ | |||
| 18: 3 Linolenic | 0.071 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.013 g | ~ | |||
| 20: 4 Arachidonic | 0.149 g | ~ | |||
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.13 g | ~ | |||
| Omega-3 fatty acids | 0.548 g | from 0.9 to 3.7 | 60.9% | 64.1% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.1 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.234 g | ~ | |||
| Omega-6 fatty acids | 0.25 g | from 4.7 to 16.8 | 5.3% | 5.6% |
The energy value is 95 kcal.
- 3 oz = 85 g (80.8 kCal)
- fillet = 159 g (151.1 kCal)
Somik channel, American, wild rich in vitamins and minerals such as: vitamin B1 – 14%, vitamin B5 – 15,3%, vitamin B12 – 74,3%, vitamin D – 125%, potassium – 14,3%, phosphorus – 26,1%, selenium – 22,9%
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- 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 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.
- Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
- 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.
- 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.
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