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 | 48 kCal | 1684 kCal | 2.9% | 6% | 3508 g |
| Proteins | 4.06 g | 76 g | 5.3% | 11% | 1872 g |
| Fats | 0.16 g | 56 g | 0.3% | 0.6% | 35000 g |
| Carbohydrates | 2.27 g | 219 g | 1% | 2.1% | 9648 g |
| Alimentary fiber | 5.2 g | 20 g | 26% | 54.2% | 385 g |
| Water | 85.02 g | 2273 g | 3.7% | 7.7% | 2673 g |
| Ash | 3.3 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 194 μg | 900 μg | 21.6% | 45% | 464 g |
| beta Carotene | 2.329 mg | 5 mg | 46.6% | 97.1% | 215 g |
| Lutein + Zeaxanthin | 6162 μg | ~ | |||
| Vitamin B1, thiamine | 0.047 mg | 1.5 mg | 3.1% | 6.5% | 3191 g |
| Vitamin B2, riboflavin | 0.27 mg | 1.8 mg | 15% | 31.3% | 667 g |
| Vitamin B6, pyridoxine | 0.232 mg | 2 mg | 11.6% | 24.2% | 862 g |
| Vitamin C, ascorbic | 4.9 mg | 90 mg | 5.4% | 11.3% | 1837 g |
| Vitamin PP, NE | 0.623 mg | 20 mg | 3.1% | 6.5% | 3210 g |
| Macronutrients | |||||
| Potassium, K | 1070 mg | 2500 mg | 42.8% | 89.2% | 234 g |
| Calcium, Ca | 349 mg | 1000 mg | 34.9% | 72.7% | 287 g |
| Magnesium, Mg | 164 mg | 400 mg | 41% | 85.4% | 244 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.6% | 32500 g |
| Sulfur, S | 40.6 mg | 1000 mg | 4.1% | 8.5% | 2463 g |
| Phosphorus, P | 56 mg | 800 mg | 7% | 14.6% | 1429 g |
| Trace Elements | |||||
| Iron, Fe | 1.15 mg | 18 mg | 6.4% | 13.3% | 1565 g |
| Manganese, Mn | 1.56 mg | 2 mg | 78% | 162.5% | 128 g |
| Copper, Cu | 100 μg | 1000 μg | 10% | 20.8% | 1000 g |
| Zinc, Zn | 0.61 mg | 12 mg | 5.1% | 10.6% | 1967 g |
The energy value is 48 kcal.
Steamed quinoa (mary) (Northern Great Plains Indians) rich in vitamins and minerals such as: vitamin A – 21,6%, beta-carotene – 46,6%, vitamin B2 – 15%, vitamin B6 – 11,6%, potassium – 42,8%, calcium – 34,9, 41%, magnesium – 78%, manganese – 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 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.
- 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.
- 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.
- 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.
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