Calories Sweet potatoes, sweet potatoes, steamed leaves, no salt. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value35 kCal1684 kCal2.1%6%4811 g
Proteins2.18 g76 g2.9%8.3%3486 g
Fats0.34 g56 g0.6%1.7%16471 g
Carbohydrates5.48 g219 g2.5%7.1%3996 g
Alimentary fiber1.9 g20 g9.5%27.1%1053 g
Water89.2 g2273 g3.9%11.1%2548 g
Ash0.89 g~
Vitamins
Vitamin A, RE147 μg900 μg16.3%46.6%612 g
alpha Carotene33 μg~
beta Carotene1.725 mg5 mg34.5%98.6%290 g
beta Cryptoxanthin45 μg~
Lutein + Zeaxanthin11449 μg~
Vitamin B1, thiamine0.112 mg1.5 mg7.5%21.4%1339 g
Vitamin B2, riboflavin0.267 mg1.8 mg14.8%42.3%674 g
Vitamin B4, choline21 mg500 mg4.2%12%2381 g
Vitamin B5, pantothenic0.2 mg5 mg4%11.4%2500 g
Vitamin B6, pyridoxine0.16 mg2 mg8%22.9%1250 g
Vitamin B9, folate49 μg400 μg12.3%35.1%816 g
Vitamin C, ascorbic1.5 mg90 mg1.7%4.9%6000 g
Vitamin E, alpha tocopherol, TE0.96 mg15 mg6.4%18.3%1563 g
Vitamin K, phylloquinone108.6 μg120 μg90.5%258.6%110 g
Vitamin PP, NE1.003 mg20 mg5%14.3%1994 g
Macronutrients
Potassium, K312 mg2500 mg12.5%35.7%801 g
Calcium, Ca33 mg1000 mg3.3%9.4%3030 g
Magnesium, Mg48 mg400 mg12%34.3%833 g
Sodium, Na7 mg1300 mg0.5%1.4%18571 g
Sulfur, S21.8 mg1000 mg2.2%6.3%4587 g
Phosphorus, P40 mg800 mg5%14.3%2000 g
Trace Elements
Iron, Fe0.63 mg18 mg3.5%10%2857 g
Manganese, Mn0.229 mg2 mg11.5%32.9%873 g
Copper, Cu33 μg1000 μg3.3%9.4%3030 g
Selenium, Se0.9 μg55 μg1.6%4.6%6111 g
Zinc, Zn0.26 mg12 mg2.2%6.3%4615 g
Digestible carbohydrates
Mono- and disaccharides (sugars)5.48 gmax 100 г
Essential Amino Acids
lysine0.132 g~
methionine0.05 g~
tryptophan0.02 g~
Replaceable amino acids
Cysteine0.027 g~
Saturated fatty acids
Saturated fatty acids0.065 gmax 18.7 г
16: 0 Palmitic0.059 g~
18: 0 Stearin0.006 g~
Monounsaturated fatty acids0.012 gmin 16.8 г0.1%0.3%
18: 1 Olein (omega-9)0.012 g~
Polyunsaturated fatty acids0.134 gfrom 11.2 to 20.61.2%3.4%
18: 2 Linoleic0.113 g~
18: 3 Linolenic0.021 g~
Omega-3 fatty acids0.021 gfrom 0.9 to 3.72.3%6.6%
Omega-6 fatty acids0.113 gfrom 4.7 to 16.82.4%6.9%
 

The energy value is 35 kcal.

  • cup = 64 g (22.4 kCal)
Sweet potato, sweet potatoes, steamed leaves, no salt rich in vitamins and minerals such as: vitamin A – 16,3%, beta-carotene – 34,5%, vitamin B2 – 14,8%, vitamin B9 – 12,3%, vitamin K – 90,5%, potassium – 12,5%, magnesium – 12%, manganese – 11,5%
  • 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 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
  • 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.
  • 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.
Tags: calorie content 35 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Sweet potato, sweet potatoes, steamed leaves, no salt, calories, nutrients, useful properties Sweet potatoes, sweet potatoes, steamed leaves, no salt

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