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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| Proteins | 2.08 g | 76 g | 2.7% | 13.5% | 3654 g |
| Fats | 0.24 g | 56 g | 0.4% | 2% | 23333 g |
| Carbohydrates | 1.8 g | 219 g | 0.8% | 4% | 12167 g |
| Alimentary fiber | 1.9 g | 20 g | 9.5% | 47.5% | 1053 g |
| Water | 92.93 g | 2273 g | 4.1% | 20.5% | 2446 g |
| Ash | 1.05 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 260 μg | 900 μg | 28.9% | 144.5% | 346 g |
| Vitamin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 16.5% | 3000 g |
| Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 22% | 2250 g |
| Vitamin B5, pantothenic | 0.126 mg | 5 mg | 2.5% | 12.5% | 3968 g |
| Vitamin B6, pyridoxine | 0.081 mg | 2 mg | 4.1% | 20.5% | 2469 g |
| Vitamin B9, folate | 35 μg | 400 μg | 8.8% | 44% | 1143 g |
| Vitamin C, ascorbic | 16 mg | 90 mg | 17.8% | 89% | 563 g |
| Vitamin PP, NE | 0.5 mg | 20 mg | 2.5% | 12.5% | 4000 g |
| Macronutrients | |||||
| Potassium, K | 284 mg | 2500 mg | 11.4% | 57% | 880 g |
| Calcium, Ca | 54 mg | 1000 mg | 5.4% | 27% | 1852 g |
| Magnesium, Mg | 30 mg | 400 mg | 7.5% | 37.5% | 1333 g |
| Sodium, Na | 122 mg | 1300 mg | 9.4% | 47% | 1066 g |
| Sulfur, S | 20.8 mg | 1000 mg | 2.1% | 10.5% | 4808 g |
| Phosphorus, P | 42 mg | 800 mg | 5.3% | 26.5% | 1905 g |
| Trace Elements | |||||
| Iron, Fe | 1.32 mg | 18 mg | 7.3% | 36.5% | 1364 g |
| Manganese, Mn | 0.143 mg | 2 mg | 7.2% | 36% | 1399 g |
| Copper, Cu | 21 μg | 1000 μg | 2.1% | 10.5% | 4762 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g |
| Zinc, Zn | 0.16 mg | 12 mg | 1.3% | 6.5% | 7500 g |
| Essential Amino Acids | |||||
| Arginine * | 0.118 g | ~ | |||
| valine | 0.108 g | ~ | |||
| Histidine * | 0.037 g | ~ | |||
| Isoleucine | 0.083 g | ~ | |||
| leucine | 0.116 g | ~ | |||
| lysine | 0.087 g | ~ | |||
| methionine | 0.035 g | ~ | |||
| threonine | 0.112 g | ~ | |||
| phenylalanine | 0.102 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.087 g | ~ | |||
| Aspartic acid | 0.519 g | ~ | |||
| glycine | 0.079 g | ~ | |||
| Glutamic acid | 0.201 g | ~ | |||
| Proline | 0.07 g | ~ | |||
| serine | 0.097 g | ~ | |||
| tyrosine | 0.064 g | ~ | |||
| Cysteine | 0.023 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.039 g | max 18.7 г | |||
| 14: 0 Myristic | 0.006 g | ~ | |||
| 16: 0 Palmitic | 0.029 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.007 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated fatty acids | 0.1 g | from 11.2 to 20.6 | 0.9% | 4.5% | |
| 18: 2 Linoleic | 0.015 g | ~ | |||
| 18: 3 Linolenic | 0.079 g | ~ | |||
| Omega-3 fatty acids | 0.079 g | from 0.9 to 3.7 | 8.8% | 44% | |
| Omega-6 fatty acids | 0.015 g | from 4.7 to 16.8 | 0.3% | 1.5% |
The energy value is 20 kcal.
- cup, chopped = 98 g (19.6 kCal)
Water spinach (kale) boiled, no salt rich in vitamins and minerals such as: vitamin A – 28,9%, vitamin C – 17,8%, potassium – 11,4%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- 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.
Tags: calorie content 20 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Water spinach (marsh cabbage) boiled, without salt, calories, nutrients, useful properties Water spinach (marsh cabbage) boiled, without salt