Contents
Introduction
When choosing food products in a store, in addition to the appearance of the product, it is necessary to pay attention to information about the manufacturer, the composition of the product, nutritional value, and other data indicated on the packaging, which is also important for the consumer.
Reading the composition of the product on the packaging, you can learn a lot about what we eat.
Proper nutrition is constant work on yourself. If you really want to eat only healthy food, it will take not only willpower but also knowledge – at the very least, you should learn how to read labels and understand the meanings.
Composition and calorie content
| Nutritional value | Content(per 100 grams) |
| Calorie | 69 kcal |
| Proteins | 16 g |
| Fats | 0.6 g |
| Carbohydrates | 0 g |
| Water | 82.1 g |
| Fiber | 0 g |
| Cholesterol | 40 mg |
Vitamins:
| Vitamins | Chemical name | Content in 100 grams | The percentage of the daily requirement |
| Vitamin A | retinol equivalent | 10 µg | 1% |
| Vitamin B1 | thiamine | 0.09 mg | 6% |
| Vitamin B2 | Riboflavin | 0.07 mg | 4% |
| Vitamin C | ascorbic acid | 1 mg | 1% |
| Vitamin D | calciferol | 0.9 µg | 9% |
| Vitamin E | tocopherol | 0.9 mg | 9% |
| Vitamin B3 (PP) | Niacin | 5.8 mg | 29% |
| Vitamin B6 | pyridoxine | 0.17 mg | 9% |
| Vitamin B9 | folic acid | 11 mcg | 3% |
| Vitamin H | Biotin | 10 µg | 20% |
Mineral content:
| Minerals | Content in 100 grams | The percentage of the daily requirement |
| Potassium | 340 mg | 14% |
| Calcium | 25 mg | 3% |
| Magnesium | 30 mg | 8% |
| Phosphorus | 210 mg | 21% |
| Sodium | 55 mg | 4% |
| Iron | 0.5 mg | 4% |
| Iodine | 135 mcg | 90% |
| Zinc | 1.02 mg | 9% |
| Fluoride | 700 mcg | 18% |
The content of amino acids:
| Essential amino acids | The contents in 100gr | The percentage of the daily requirement |
| Tryptophan | 210 mg | 84% |
| Isoleucine | 700 mg | 35% |
| Valine | 900 mg | 26% |
| Leucine | 1300 mg | 26% |
| Threonine | 900 mg | 161% |
| Lysine | 1500 mg | 94% |
| Methionine | 500 mg | 38% |
| Phenylalanine | 800 mg | 40% |
| Arginine | 1000 mg | 20% |
| Histidine | 450 mg | 30% |
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Conclusion
Thus, the usefulness of a product depends on its classification and your need for additional ingredients and components. In order not to get lost in the limitless world of labeling, do not forget that our diet should be based on fresh and unprocessed foods such as vegetables, fruits, herbs, berries, cereals, legumes, the composition of which does not need to be learned. So just add more fresh food to your diet.