Complicated side dish recipe 7. Calorie, chemical composition and nutritional value.

Ingredients Side dish complex 7

Pumpkin, zucchini, fried eggplant 75.0 (gram)
Vegetables in milk sauce (1st option) 75.0 (gram)
Method of preparation
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

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 value140.3 kCal1684 kCal8.3%5.9%1200 g
Proteins5.1 g76 g6.7%4.8%1490 g
Fats6.4 g56 g11.4%8.1%875 g
Carbohydrates16.5 g219 g7.5%5.3%1327 g
organic acids0.2 g~
Alimentary fiber3.9 g20 g19.5%13.9%513 g
Water185.3 g2273 g8.2%5.8%1227 g
Ash1.7 g~
Vitamins
Vitamin A, RE2800 μg900 μg311.1%221.7%32 g
Retinol2.8 mg~
Vitamin B1, thiamine0.2 mg1.5 mg13.3%9.5%750 g
Vitamin B2, riboflavin0.2 mg1.8 mg11.1%7.9%900 g
Vitamin B4, choline23.9 mg500 mg4.8%3.4%2092 g
Vitamin B5, pantothenic0.8 mg5 mg16%11.4%625 g
Vitamin B6, pyridoxine0.3 mg2 mg15%10.7%667 g
Vitamin B9, folate21.1 μg400 μg5.3%3.8%1896 g
Vitamin B12, cobalamin0.1 μg3 μg3.3%2.4%3000 g
Vitamin C, ascorbic12.3 mg90 mg13.7%9.8%732 g
Vitamin D, calciferol0.02 μg10 μg0.2%0.1%50000 g
Vitamin E, alpha tocopherol, TE2.6 mg15 mg17.3%12.3%577 g
Vitamin H, biotin2.4 μg50 μg4.8%3.4%2083 g
Vitamin PP, NE2.0466 mg20 mg10.2%7.3%977 g
niacin1.2 mg~
Macronutrients
Potassium, K525.7 mg2500 mg21%15%476 g
Calcium, Ca85.7 mg1000 mg8.6%6.1%1167 g
Silicon, Si6.3 mg30 mg21%15%476 g
Magnesium, Mg42 mg400 mg10.5%7.5%952 g
Sodium, Na30.9 mg1300 mg2.4%1.7%4207 g
Sulfur, S58.3 mg1000 mg5.8%4.1%1715 g
Phosphorus, P107.7 mg800 mg13.5%9.6%743 g
Chlorine, Cl91.5 mg2300 mg4%2.9%2514 g
Trace Elements
Aluminum, Al490 μg~
Bohr, B150.3 μg~
Vanadium, V63.5 μg~
Iron, Fe1.6 mg18 mg8.9%6.3%1125 g
Iodine, I6.5 μg150 μg4.3%3.1%2308 g
Cobalt, Co4.2 μg10 μg42%29.9%238 g
Lithium, Li16.2 μg~
Manganese, Mn0.3034 mg2 mg15.2%10.8%659 g
Copper, Cu305.1 μg1000 μg30.5%21.7%328 g
Molybdenum, Mo.15.5 μg70 μg22.1%15.8%452 g
Nickel, Ni23.3 μg~
Olovo, Sn5 μg~
Rubidium, Rb97.6 μg~
Selenium, Se1.8 μg55 μg3.3%2.4%3056 g
Strontium, Sr.10.6 μg~
Titan, you13.9 μg~
Fluorine, F115.3 μg4000 μg2.9%2.1%3469 g
Chrome, Cr4.8 μg50 μg9.6%6.8%1042 g
Zinc, Zn0.8501 mg12 mg7.1%5.1%1412 g
Zirconium, Zr0.8 μg~
Digestible carbohydrates
Starch and dextrins9.6 g~
Mono- and disaccharides (sugars)6.2 gmax 100 г

The energy value is 140,3 kcal.

Complex side dish 7 rich in vitamins and minerals such as: vitamin A – 311,1%, vitamin B1 – 13,3%, vitamin B2 – 11,1%, vitamin B5 – 16%, vitamin B6 – 15%, vitamin C – 13,7 %, vitamin E – 17,3%, potassium – 21%, silicon – 21%, phosphorus – 13,5%, cobalt – 42%, manganese – 15,2%, copper – 30,5%, molybdenum – 22,1, one %
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • 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 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 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.
  • 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.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • 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.
  • Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • 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.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Tags: How to cook, calorie content 140,3 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Complex side dish 7, recipe, calories, nutrients

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