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 | 76 kCal | 1684 kCal | 4.5% | 5.9% | 2216 g |
| Proteins | 1.37 g | 76 g | 1.8% | 2.4% | 5547 g |
| Fats | 0.14 g | 56 g | 0.3% | 0.4% | 40000 g |
| Carbohydrates | 15.22 g | 219 g | 6.9% | 9.1% | 1439 g |
| Alimentary fiber | 2.5 g | 20 g | 12.5% | 16.4% | 800 g |
| Water | 80.13 g | 2273 g | 3.5% | 4.6% | 2837 g |
| Ash | 0.63 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 787 μg | 900 μg | 87.4% | 115% | 114 g |
| beta Carotene | 9.444 mg | 5 mg | 188.9% | 248.6% | 53 g |
| Vitamin B1, thiamine | 0.056 mg | 1.5 mg | 3.7% | 4.9% | 2679 g |
| Vitamin B2, riboflavin | 0.047 mg | 1.8 mg | 2.6% | 3.4% | 3830 g |
| Vitamin B4, choline | 10.8 mg | 500 mg | 2.2% | 2.9% | 4630 g |
| Vitamin B5, pantothenic | 0.581 mg | 5 mg | 11.6% | 15.3% | 861 g |
| Vitamin B6, pyridoxine | 0.165 mg | 2 mg | 8.3% | 10.9% | 1212 g |
| Vitamin B9, folate | 6 μg | 400 μg | 1.5% | 2% | 6667 g |
| Vitamin C, ascorbic | 12.8 mg | 90 mg | 14.2% | 18.7% | 703 g |
| Vitamin E, alpha tocopherol, TE | 0.94 mg | 15 mg | 6.3% | 8.3% | 1596 g |
| beta Tocopherol | 0.01 mg | ~ | |||
| Vitamin K, phylloquinone | 2.1 μg | 120 μg | 1.8% | 2.4% | 5714 g |
| Vitamin PP, NE | 0.538 mg | 20 mg | 2.7% | 3.6% | 3717 g |
| Macronutrients | |||||
| Potassium, K | 230 mg | 2500 mg | 9.2% | 12.1% | 1087 g |
| Calcium, Ca | 27 mg | 1000 mg | 2.7% | 3.6% | 3704 g |
| Magnesium, Mg | 18 mg | 400 mg | 4.5% | 5.9% | 2222 g |
| Sodium, Na | 27 mg | 1300 mg | 2.1% | 2.8% | 4815 g |
| Sulfur, S | 13.7 mg | 1000 mg | 1.4% | 1.8% | 7299 g |
| Phosphorus, P | 32 mg | 800 mg | 4% | 5.3% | 2500 g |
| Trace Elements | |||||
| Iron, Fe | 0.72 mg | 18 mg | 4% | 5.3% | 2500 g |
| Manganese, Mn | 0.266 mg | 2 mg | 13.3% | 17.5% | 752 g |
| Copper, Cu | 94 μg | 1000 μg | 9.4% | 12.4% | 1064 g |
| Selenium, Se | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Zinc, Zn | 0.2 mg | 12 mg | 1.7% | 2.2% | 6000 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 5.22 g | ~ | |||
| Mono- and disaccharides (sugars) | 5.74 g | max 100 г | |||
| Glucose (dextrose) | 0.54 g | ~ | |||
| Maltose | 3.34 g | ~ | |||
| sucrose | 1.43 g | ~ | |||
| fructose | 0.43 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.048 g | ~ | |||
| valine | 0.075 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.048 g | ~ | |||
| leucine | 0.081 g | ~ | |||
| lysine | 0.058 g | ~ | |||
| methionine | 0.025 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.028 g | ~ | |||
| phenylalanine | 0.078 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.067 g | ~ | |||
| Aspartic acid | 0.335 g | ~ | |||
| glycine | 0.055 g | ~ | |||
| Glutamic acid | 0.135 g | ~ | |||
| Proline | 0.046 g | ~ | |||
| serine | 0.077 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| Cysteine | 0.019 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.031 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.031 g | ~ | |||
| Polyunsaturated fatty acids | 0.061 g | from 11.2 to 20.6 | 0.5% | 0.7% | |
| 18: 2 Linoleic | 0.061 g | ~ | |||
| Omega-6 fatty acids | 0.061 g | from 4.7 to 16.8 | 1.3% | 1.7% |
The energy value is 76 kcal.
- medium = 151 g (114.8 kcal)
- cup, mashed = 328 g (249.3 kCal)
Sweet potatoes, sweet potatoes, boiled without salt rich in vitamins and minerals such as: vitamin A – 87,4%, beta-carotene – 188,9%, vitamin B5 – 11,6%, vitamin C – 14,2%, manganese – 13,3%
- 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 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 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.
- 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.
Tags: calorie content 76 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful for Sweet potatoes, sweet potatoes, boiled without salt, calories, nutrients, useful properties Sweet potatoes, sweet potatoes, boiled without salt