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 | 19 kCal | 1684 kCal | 1.1% | 5.8% | 8863 g |
| Proteins | 2.6 g | 76 g | 3.4% | 17.9% | 2923 g |
| Fats | 0.2 g | 56 g | 0.4% | 2.1% | 28000 g |
| Carbohydrates | 1.03 g | 219 g | 0.5% | 2.6% | 21262 g |
| Alimentary fiber | 2.1 g | 20 g | 10.5% | 55.3% | 952 g |
| Water | 92.47 g | 2273 g | 4.1% | 21.6% | 2458 g |
| Ash | 1.6 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 315 μg | 900 μg | 35% | 184.2% | 286 g |
| Vitamin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 10.5% | 5000 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 29.5% | 1800 g |
| Vitamin B5, pantothenic | 0.141 mg | 5 mg | 2.8% | 14.7% | 3546 g |
| Vitamin B6, pyridoxine | 0.096 mg | 2 mg | 4.8% | 25.3% | 2083 g |
| Vitamin B9, folate | 57 μg | 400 μg | 14.3% | 75.3% | 702 g |
| Vitamin C, ascorbic | 55 mg | 90 mg | 61.1% | 321.6% | 164 g |
| Vitamin PP, NE | 0.9 mg | 20 mg | 4.5% | 23.7% | 2222 g |
| Macronutrients | |||||
| Potassium, K | 312 mg | 2500 mg | 12.5% | 65.8% | 801 g |
| Calcium, Ca | 77 mg | 1000 mg | 7.7% | 40.5% | 1299 g |
| Magnesium, Mg | 71 mg | 400 mg | 17.8% | 93.7% | 563 g |
| Sodium, Na | 113 mg | 1300 mg | 8.7% | 45.8% | 1150 g |
| Sulfur, S | 26 mg | 1000 mg | 2.6% | 13.7% | 3846 g |
| Phosphorus, P | 39 mg | 800 mg | 4.9% | 25.8% | 2051 g |
| Trace Elements | |||||
| Iron, Fe | 1.67 mg | 18 mg | 9.3% | 48.9% | 1078 g |
| Manganese, Mn | 0.16 mg | 2 mg | 8% | 42.1% | 1250 g |
| Copper, Cu | 23 μg | 1000 μg | 2.3% | 12.1% | 4348 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 8.4% | 6111 g |
| Zinc, Zn | 0.18 mg | 12 mg | 1.5% | 7.9% | 6667 g |
| Essential Amino Acids | |||||
| Arginine * | 0.148 g | ~ | |||
| valine | 0.135 g | ~ | |||
| Histidine * | 0.047 g | ~ | |||
| Isoleucine | 0.104 g | ~ | |||
| leucine | 0.146 g | ~ | |||
| lysine | 0.109 g | ~ | |||
| methionine | 0.044 g | ~ | |||
| threonine | 0.14 g | ~ | |||
| phenylalanine | 0.127 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.65 g | ~ | |||
| glycine | 0.099 g | ~ | |||
| Glutamic acid | 0.252 g | ~ | |||
| Proline | 0.088 g | ~ | |||
| serine | 0.122 g | ~ | |||
| tyrosine | 0.08 g | ~ | |||
| Cysteine | 0.028 g | ~ |
The energy value is 19 kcal.
- cup, chopped = 56 g (10.6 kCal)
- shoot = 13 g (2.5 kCal)
Aquatic spinach (kale) rich in vitamins and minerals such as: vitamin A – 35%, vitamin B9 – 14,3%, vitamin C – 61,1%, potassium – 12,5%, magnesium – 17,8%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- 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.
- 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.
- 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.
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