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 | 132 kCal | 1684 kCal | 7.8% | 5.9% | 1276 g |
| Proteins | 4.39 g | 76 g | 5.8% | 4.4% | 1731 g |
| Fats | 0.1 g | 56 g | 0.2% | 0.2% | 56000 g |
| Carbohydrates | 24.13 g | 219 g | 11% | 8.3% | 908 g |
| Alimentary fiber | 5.5 g | 20 g | 27.5% | 20.8% | 364 g |
| Water | 63.5 g | 2273 g | 2.8% | 2.1% | 3580 g |
| Ash | 2.38 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.071 mg | 1.5 mg | 4.7% | 3.6% | 2113 g |
| Vitamin B2, riboflavin | 0.075 mg | 1.8 mg | 4.2% | 3.2% | 2400 g |
| Vitamin B5, pantothenic | 0.594 mg | 5 mg | 11.9% | 9% | 842 g |
| Vitamin B6, pyridoxine | 0.492 mg | 2 mg | 24.6% | 18.6% | 407 g |
| Vitamin B9, folate | 17 μg | 400 μg | 4.3% | 3.3% | 2353 g |
| Vitamin C, ascorbic | 15.3 mg | 90 mg | 17% | 12.9% | 588 g |
| Vitamin PP, NE | 2.22 mg | 20 mg | 11.1% | 8.4% | 901 g |
| Macronutrients | |||||
| Potassium, K | 650 mg | 2500 mg | 26% | 19.7% | 385 g |
| Calcium, Ca | 46 mg | 1000 mg | 4.6% | 3.5% | 2174 g |
| Magnesium, Mg | 37 mg | 400 mg | 9.3% | 7% | 1081 g |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 0.9% | 8125 g |
| Sulfur, S | 43.9 mg | 1000 mg | 4.4% | 3.3% | 2278 g |
| Phosphorus, P | 82 mg | 800 mg | 10.3% | 7.8% | 976 g |
| Trace Elements | |||||
| Iron, Fe | 5.94 mg | 18 mg | 33% | 25% | 303 g |
| Manganese, Mn | 0.98 mg | 2 mg | 49% | 37.1% | 204 g |
| Copper, Cu | 882 μg | 1000 μg | 88.2% | 66.8% | 113 g |
| Selenium, Se | 0.5 μg | 55 μg | 0.9% | 0.7% | 11000 g |
| Zinc, Zn | 0.51 mg | 12 mg | 4.3% | 3.3% | 2353 g |
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.026 g | max 18.7 г | |||
| 10: 0 Capric | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Monounsaturated fatty acids | 0.002 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.001 g | ~ | |||
| Polyunsaturated fatty acids | 0.043 g | from 11.2 to 20.6 | 0.4% | 0.3% | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenic | 0.01 g | ~ | |||
| Omega-3 fatty acids | 0.01 g | from 0.9 to 3.7 | 1.1% | 0.8% | |
| Omega-6 fatty acids | 0.032 g | from 4.7 to 16.8 | 0.7% | 0.5% |
The energy value is 132 kcal.
- skin = 58 g (76.6 kCal)
Microwave potatoes, skins only, no salt rich in vitamins and minerals such as: vitamin B5 – 11,9%, vitamin B6 – 24,6%, vitamin C – 17%, vitamin PP – 11,1%, potassium – 26%, iron – 33%, manganese – 49%, copper – 88,2%
- 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 B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- 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 PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
- 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.
- 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.
- 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 132 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Microwave potatoes, peel only, no salt, calories, nutrients, useful properties Microwave potatoes, peel only, no salt