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 | 5.06 g | 76 g | 6.7% | 5.1% | 1502 g |
| Fats | 7.59 g | 56 g | 13.6% | 10.3% | 738 g |
| Carbohydrates | 9.47 g | 219 g | 4.3% | 3.3% | 2313 g |
| Alimentary fiber | 1.8 g | 20 g | 9% | 6.8% | 1111 g |
| Water | 74 g | 2273 g | 3.3% | 2.5% | 3072 g |
| Ash | 2.09 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 64 μg | 900 μg | 7.1% | 5.4% | 1406 g |
| Retinol | 0.06 mg | ~ | |||
| beta Carotene | 0.048 mg | 5 mg | 1% | 0.8% | 10417 g |
| Vitamin B1, thiamine | 0.064 mg | 1.5 mg | 4.3% | 3.3% | 2344 g |
| Vitamin B2, riboflavin | 0.116 mg | 1.8 mg | 6.4% | 4.8% | 1552 g |
| Vitamin B5, pantothenic | 0.387 mg | 5 mg | 7.7% | 5.8% | 1292 g |
| Vitamin B6, pyridoxine | 0.174 mg | 2 mg | 8.7% | 6.6% | 1149 g |
| Vitamin B9, folate | 13 μg | 400 μg | 3.3% | 2.5% | 3077 g |
| Vitamin C, ascorbic | 9.9 mg | 90 mg | 11% | 8.3% | 909 g |
| Vitamin PP, NE | 0.993 mg | 20 mg | 5% | 3.8% | 2014 g |
| Macronutrients | |||||
| Potassium, K | 396 mg | 2500 mg | 15.8% | 12% | 631 g |
| Calcium, Ca | 119 mg | 1000 mg | 11.9% | 9% | 840 g |
| Magnesium, Mg | 20 mg | 400 mg | 5% | 3.8% | 2000 g |
| Sodium, Na | 433 mg | 1300 mg | 33.3% | 25.2% | 300 g |
| Sulfur, S | 50.6 mg | 1000 mg | 5.1% | 3.9% | 1976 g |
| Phosphorus, P | 113 mg | 800 mg | 14.1% | 10.7% | 708 g |
| Trace Elements | |||||
| Iron, Fe | 0.64 mg | 18 mg | 3.6% | 2.7% | 2813 g |
| Manganese, Mn | 0.161 mg | 2 mg | 8.1% | 6.1% | 1242 g |
| Copper, Cu | 160 μg | 1000 μg | 16% | 12.1% | 625 g |
| Selenium, Se | 2.7 μg | 55 μg | 4.9% | 3.7% | 2037 g |
| Zinc, Zn | 0.69 mg | 12 mg | 5.8% | 4.4% | 1739 g |
| Essential Amino Acids | |||||
| Arginine * | 0.203 g | ~ | |||
| valine | 0.325 g | ~ | |||
| Histidine * | 0.151 g | ~ | |||
| Isoleucine | 0.284 g | ~ | |||
| leucine | 0.443 g | ~ | |||
| lysine | 0.381 g | ~ | |||
| methionine | 0.117 g | ~ | |||
| threonine | 0.192 g | ~ | |||
| tryptophan | 0.07 g | ~ | |||
| phenylalanine | 0.254 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.156 g | ~ | |||
| Aspartic acid | 0.569 g | ~ | |||
| glycine | 0.113 g | ~ | |||
| Glutamic acid | 1.141 g | ~ | |||
| Proline | 0.463 g | ~ | |||
| serine | 0.275 g | ~ | |||
| tyrosine | 0.23 g | ~ | |||
| Cysteine | 0.044 g | ~ | |||
| Sterols | |||||
| Cholesterol | 15 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.53 g | max 18.7 г | |||
| 4: 0 Oily | 0.15 g | ~ | |||
| 6: 0 Nylon | 0.077 g | ~ | |||
| 8: 0 Caprylic | 0.043 g | ~ | |||
| 10: 0 Capric | 0.092 g | ~ | |||
| 12: 0 Lauric | 0.091 g | ~ | |||
| 14: 0 Myristic | 0.479 g | ~ | |||
| 16: 0 Palmitic | 1.698 g | ~ | |||
| 18: 0 Stearin | 0.773 g | ~ | |||
| Monounsaturated fatty acids | 2.587 g | min 16.8 г | 15.4% | 11.7% | |
| 16: 1 Palmitoleic | 0.135 g | ~ | |||
| 18: 1 Olein (omega-9) | 2.388 g | ~ | |||
| Polyunsaturated fatty acids | 1.076 g | from 11.2 to 20.6 | 9.6% | 7.3% | |
| 18: 2 Linoleic | 0.978 g | ~ | |||
| 18: 3 Linolenic | 0.102 g | ~ | |||
| Omega-3 fatty acids | 0.102 g | from 0.9 to 3.7 | 11.3% | 8.6% | |
| Omega-6 fatty acids | 0.978 g | from 4.7 to 16.8 | 20.8% | 15.8% |
The energy value is 132 kcal.
- cup = 245 g (323.4 kCal)
Homemade potato gratin recipe with margarine rich in vitamins and minerals such as: vitamin C – 11%, potassium – 15,8%, calcium – 11,9%, phosphorus – 14,1%, copper – 16%
- 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.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- 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.
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