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 | 2.3 g | 76 g | 3% | 15% | 3304 g |
| Fats | 0.4 g | 56 g | 0.7% | 3.5% | 14000 g |
| Carbohydrates | 1.6 g | 219 g | 0.7% | 3.5% | 13688 g |
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 37.5% | 1333 g |
| Water | 92.9 g | 2273 g | 4.1% | 20.5% | 2447 g |
| Ash | 1.3 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 435 μg | 900 μg | 48.3% | 241.5% | 207 g |
| beta Carotene | 5.22 mg | 5 mg | 104.4% | 522% | 96 g |
| Lutein + Zeaxanthin | 1747 μg | ~ | |||
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 23.5% | 2143 g |
| Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 69.5% | 720 g |
| Vitamin B4, choline | 0.3 mg | 500 mg | 0.1% | 0.5% | 166667 g |
| Vitamin B5, pantothenic | 0.039 mg | 5 mg | 0.8% | 4% | 12821 g |
| Vitamin B6, pyridoxine | 0.111 mg | 2 mg | 5.6% | 28% | 1802 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 11.5% | 4444 g |
| Vitamin C, ascorbic | 82 mg | 90 mg | 91.1% | 455.5% | 110 g |
| Vitamin E, alpha tocopherol, TE | 0.85 mg | 15 mg | 5.7% | 28.5% | 1765 g |
| Vitamin K, phylloquinone | 108 μg | 120 μg | 90% | 450% | 111 g |
| Vitamin PP, NE | 1.1 mg | 20 mg | 5.5% | 27.5% | 1818 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 184 mg | 2500 mg | 7.4% | 37% | 1359 g |
| Calcium, Ca | 53 mg | 1000 mg | 5.3% | 26.5% | 1887 g |
| Magnesium, Mg | 14 mg | 400 mg | 3.5% | 17.5% | 2857 g |
| Sodium, Na | 254 mg | 1300 mg | 19.5% | 97.5% | 512 g |
| Sulfur, S | 23 mg | 1000 mg | 2.3% | 11.5% | 4348 g |
| Phosphorus, P | 33 mg | 800 mg | 4.1% | 20.5% | 2424 g |
| Trace Elements | |||||
| Iron, Fe | 1.2 mg | 18 mg | 6.7% | 33.5% | 1500 g |
| Manganese, Mn | 0.336 mg | 2 mg | 16.8% | 84% | 595 g |
| Copper, Cu | 126 μg | 1000 μg | 12.6% | 63% | 794 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g |
| Zinc, Zn | 0.19 mg | 12 mg | 1.6% | 8% | 6316 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.6 g | max 100 г |
The energy value is 20 kcal.
- cup = 165 g (33 kCal)
Laconos, boiled, with salt rich in vitamins and minerals such as: vitamin A – 48,3%, beta-carotene – 104,4%, vitamin B2 – 13,9%, vitamin C – 91,1%, vitamin K – 90%, manganese – 16,8 , 12,6%, copper – 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 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.
- 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.
Tags: calorie content 20 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Lakonos, boiled, with salt, calories, nutrients, useful properties Lakonos, boiled, with salt