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 | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Proteins | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| Fats | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| Carbohydrates | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| Water | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 750 μg | 900 μg | 83.3% | 362.2% | 120 g |
| beta Carotene | 4.5 mg | 5 mg | 90% | 391.3% | 111 g |
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 g |
| Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 g |
| Vitamin B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g |
| Vitamin B9, folate | 80 μg | 400 μg | 20% | 87% | 500 g |
| Vitamin C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 g |
| Vitamin E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g |
| Vitamin H, biotin | 0.1 μg | 50 μg | 0.2% | 0.9% | 50000 g |
| Vitamin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, NE | 1.2 mg | 20 mg | 6% | 26.1% | 1667 g |
| niacin | 0.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 774 mg | 2500 mg | 31% | 134.8% | 323 g |
| Calcium, Ca | 106 mg | 1000 mg | 10.6% | 46.1% | 943 g |
| Silicon, Si | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 g |
| Magnesium, Mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 g |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 g |
| Sulfur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P | 83 mg | 800 mg | 10.4% | 45.2% | 964 g |
| Chlorine, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 g |
| Trace Elements | |||||
| Aluminum, Al | 104 μg | ~ | |||
| Bohr, B | 37.1 μg | ~ | |||
| Vanadium, V | 7.9 μg | ~ | |||
| Iron, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 g |
| Iodine, I | 15.9 μg | 150 μg | 10.6% | 46.1% | 943 g |
| Cobalt, Co | 1.6 μg | 10 μg | 16% | 69.6% | 625 g |
| Lithium, Li | 0.7 μg | ~ | |||
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Copper, Cu | 13 μg | 1000 μg | 1.3% | 5.7% | 7692 g |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 32.2% | 1346 g |
| Nickel, Ni | 1.4 μg | ~ | |||
| Rubidium, Rb | 18.7 μg | ~ | |||
| Selenium, Se | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Strontium, Sr. | 67 μg | ~ | |||
| Fluorine, F | 44.6 μg | 4000 μg | 1.1% | 4.8% | 8969 g |
| Chrome, Cr | 2.8 μg | 50 μg | 5.6% | 24.3% | 1786 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.1 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.9 g | max 100 г | |||
| Essential Amino Acids | 0.851 g | ~ | |||
| Arginine * | 0.13 g | ~ | |||
| valine | 0.133 g | ~ | |||
| Histidine * | 0.051 g | ~ | |||
| Isoleucine | 0.106 g | ~ | |||
| leucine | 0.15 g | ~ | |||
| lysine | 0.156 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| Methionine + Cysteine | 0.06 g | ~ | |||
| threonine | 0.112 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.121 g | ~ | |||
| Phenylalanine + Tyrosine | 0.21 g | ~ | |||
| Replaceable amino acids | 1.263 g | ~ | |||
| alanine | 0.127 g | ~ | |||
| Aspartic acid | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| Glutamic acid | 0.318 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tyrosine | 0.093 g | ~ | |||
| Cysteine | 0.023 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 г | |||
| Polyunsaturated fatty acids | |||||
| Omega-3 fatty acids | 0.138 g | from 0.9 to 3.7 | 15.3% | 66.5% | |
| Omega-6 fatty acids | 0.026 g | from 4.7 to 16.8 | 0.6% | 2.6% |
The energy value is 23 kcal.
Spinach rich in vitamins and minerals such as: vitamin A – 83,3%, beta-carotene – 90%, vitamin B2 – 13,9%, vitamin B9 – 20%, vitamin C – 61,1%, vitamin E – 16,7, 402,4%, vitamin K – 31%, potassium – 170,7%, silicon – 20,5%, magnesium – 75,1%, iron – 16%, cobalt – 44,9%, manganese – XNUMX%
- 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 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 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 E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- 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.
- Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
- 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.
- 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.
- 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.
SPINACH RECIPES
Tags: calorie content 23 kcal, chemical composition, nutritional value, vitamins, minerals, how spinach is useful, calories, nutrients, useful properties of spinach
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.