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 | 30 kCal | 1684 kCal | 1.8% | 6% | 5613 g |
| Proteins | 0.93 g | 76 g | 1.2% | 4% | 8172 g |
| Fats | 0.18 g | 56 g | 0.3% | 1% | 31111 g |
| Carbohydrates | 5.04 g | 219 g | 2.3% | 7.7% | 4345 g |
| Alimentary fiber | 1.8 g | 20 g | 9% | 30% | 1111 g |
| Water | 91.54 g | 2273 g | 4% | 13.3% | 2483 g |
| Ash | 0.51 g | ~ | |||
| Vitamins | |||||
| beta Carotene | 0.001 mg | 5 mg | 500000 g | ||
| Lycopene | 10 μg | ~ | |||
| Lutein + Zeaxanthin | 13 μg | ~ | |||
| Vitamin B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 18.3% | 1829 g |
| Vitamin B2, riboflavin | 0.041 mg | 1.8 mg | 2.3% | 7.7% | 4390 g |
| Vitamin B4, choline | 15.2 mg | 500 mg | 3% | 10% | 3289 g |
| Vitamin B5, pantothenic | 0.155 mg | 5 mg | 3.1% | 10.3% | 3226 g |
| Vitamin B6, pyridoxine | 0.102 mg | 2 mg | 5.1% | 17% | 1961 g |
| Vitamin B9, folate | 15 μg | 400 μg | 3.8% | 12.7% | 2667 g |
| Vitamin C, ascorbic | 18.8 mg | 90 mg | 20.9% | 69.7% | 479 g |
| Vitamin E, alpha tocopherol, TE | 0.24 mg | 15 mg | 1.6% | 5.3% | 6250 g |
| Vitamin K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.7% | 60000 g |
| Vitamin PP, NE | 0.715 mg | 20 mg | 3.6% | 12% | 2797 g |
| Macronutrients | |||||
| Potassium, K | 216 mg | 2500 mg | 8.6% | 28.7% | 1157 g |
| Calcium, Ca | 18 mg | 1000 mg | 1.8% | 6% | 5556 g |
| Magnesium, Mg | 10 mg | 400 mg | 2.5% | 8.3% | 4000 g |
| Sodium, Na | 254 mg | 1300 mg | 19.5% | 65% | 512 g |
| Sulfur, S | 9.3 mg | 1000 mg | 0.9% | 3% | 10753 g |
| Phosphorus, P | 41 mg | 800 mg | 5.1% | 17% | 1951 g |
| Trace Elements | |||||
| Iron, Fe | 0.18 mg | 18 mg | 1% | 3.3% | 10000 g |
| Manganese, Mn | 0.097 mg | 2 mg | 4.9% | 16.3% | 2062 g |
| Copper, Cu | 29 μg | 1000 μg | 2.9% | 9.7% | 3448 g |
| Selenium, Se | 0.7 μg | 55 μg | 1.3% | 4.3% | 7857 g |
| Zinc, Zn | 0.12 mg | 12 mg | 1% | 3.3% | 10000 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.31 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.95 g | max 100 г | |||
| Glucose (dextrose) | 2.06 g | ~ | |||
| sucrose | 0.35 g | ~ | |||
| fructose | 1.54 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.029 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.026 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.027 g | min 16.8 г | 0.2% | 0.7% | |
| 18: 1 Olein (omega-9) | 0.027 g | ~ | |||
| Polyunsaturated fatty acids | 0.095 g | from 11.2 to 20.6 | 0.8% | 2.7% | |
| 18: 2 Linoleic | 0.038 g | ~ | |||
| 18: 3 Linolenic | 0.057 g | ~ | |||
| Omega-3 fatty acids | 0.057 g | from 0.9 to 3.7 | 6.3% | 21% | |
| Omega-6 fatty acids | 0.038 g | from 4.7 to 16.8 | 0.8% | 2.7% |
The energy value is 30 kcal.
- 0,5 cup, mashed = 120 g (36 kCal)
Rutabaga, boiled, with salt rich in vitamins and minerals such as: vitamin C – 20,9%
- 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.
Tags: calorie content 30 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Rutabaga, boiled, with salt, calories, nutrients, useful properties of Rutabaga, boiled, with salt