Nutritional value and chemical composition .
The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
| Nutrient | Number | Norma** | % of normal in 100 g | % of normal in 100 kcal | 100% of the norm |
| Calorie | 105 kcal | 1684 kcal | 6.2% | 5.9% | 1604 g |
| Proteins | 7.54 g | 76 g | 9.9% | 9.4% | 1008 g |
| Fats | 0.55 g | 56 g | 1% | 1% | 10182 g |
| Carbohydrates | 11.94 g | 219 g | 5.5% | 5.2% | 1834 |
| Dietary fiber | 6.4 g | 20 g | 32% | 30.5% | 313 g |
| Water | 72.51 g | 2273 g | 3.2% | 3% | 3135 g |
| Ash | 1.06 g | ~ | |||
| Vitamins | |||||
| Vitamin a, RAE | 2 µg | 900 mcg | 0.2% | 0.2% | 45000 g |
| beta Carotene | 0.019 mg | 5 mg | 0.4% | 0.4% | 26316 g |
| Vitamin B1, thiamine | 0.15 mg | 1.5 mg | 10% | 9.5% | 1000 g |
| Vitamin B2, Riboflavin | 0.075 mg | 1.8 mg | 4.2% | 4% | 2400 g |
| Vitamin B4, choline | 29.6 mg | 500 mg | 5.9% | 5.6% | 1689 g |
| Vitamin B5, Pantothenic | 0.433 mg | 5 mg | 8.7% | 8.3% | 1155 g |
| Vitamin B6, pyridoxine | 0.058 mg | 2 mg | 2.9% | 2.8% | 3448 g |
| Vitamin B9, folates | 94 µg | 400 mcg | 23.5% | 22.4% | 426 g |
| Vitamin C, ascorbic | 1 mg | 90 mg | 1.1% | 1% | 9000 g |
| Vitamin E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 1% | 10000 g |
| Vitamin K, phylloquinone | 2.7 µg | 120 mcg | 2.3% | 2.2% | 4444 g |
| Vitamin PP, ne | 1.5 mg | 20 mg | 7.5% | 7.1% | 1333 g |
| Macronutrients | |||||
| Potassium, K | 231 mg | 2500 mg | 9.2% | 8.8% | 1082 g |
| Calcium, Ca | 53 mg | 1000 mg | 5.3% | 5% | 1887 |
| Magnesium, Mg | 63 mg | 400 mg | 15.8% | 15% | 635 g |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.5% | 18571 g |
| Sulfur, S | 75.4 mg | 1000 mg | 7.5% | 7.1% | 1326 g |
| Phosphorus, P | 156 mg | 800 mg | 19.5% | 18.6% | 513 g |
| Minerals | |||||
| Iron, Fe | 1.75 mg | 18 mg | 9.7% | 9.2% | 1029 g |
| Manganese, Mn | 0.412 mg | 2 mg | 20.6% | 19.6% | 485 g |
| Copper, Cu | 139 µg | 1000 mcg | 13.9% | 13.2% | 719 g |
| Selenium, Se | 2.5 µg | 55 mcg | 4.5% | 4.3% | 2200 g |
| Zinc, Zn | 0.83 mg | 12 mg | 6.9% | 6.6% | 1446 g |
| Digestible carbohydrates | |||||
| Mono and disaccharides (sugars) | 2.01 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.491 g | ~ | |||
| Valine | 0.423 g | ~ | |||
| Histidine* | 0.211 g | ~ | |||
| Isoleucine | 0.385 g | ~ | |||
| Leucine | 0.625 g | ~ | |||
| Lysine | 0.5 g | ~ | |||
| Methionine | 0.11 g | ~ | |||
| Threonine | 0.262 g | ~ | |||
| Tryptophan | 0.078 g | ~ | |||
| Phenylalanine | 0.44 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.322 g | ~ | |||
| Aspartic acid | 0.882 g | ~ | |||
| Glycine | 0.315 g | ~ | |||
| Glutamic acid | 1.234 g | ~ | |||
| Proline | 0.349 g | ~ | |||
| Serine | 0.397 g | ~ | |||
| Tyrosine | 0.234 g | ~ | |||
| Cysteine | 0.07 g | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.038 g | max 18.7 g | |||
| 16:0 Palmitic | 0.038 g | ~ | |||
| Monounsaturated fatty acids | 0.029 g | min 16.8 g | 0.2% | 0.2% | |
| 18:1 Oleic (omega-9) | 0.029 g | ~ | |||
| Polyunsaturated fatty acids | 0.359 g | from 11.2-20.6 g | 3.2% | 3% | |
| 18:2 Linoleic | 0.024 g | ~ | |||
| 18:3 Linolenic | 0.335 g | ~ | |||
| Omega-3 fatty acids | 0.335 g | from 0.9 to 3.7 g | 37.2% | 35.4% | |
| Omega-6 fatty acids | 0.024 g | from 4.7 to 16.8 g | 0.5% | 0.5% |
The energy value is 105 calories.
- cup = 180 gr (189 kcal)
- oz dry, yield after cooking = 69 g (72.5 kcal)
Mash black (urðr, or Mai), boiled, without salt is rich in such vitamins and minerals as vitamin B9 – 23,5 %, magnesium – 15,8 %, phosphorus – 19,5 %, manganese – 20,6 %, copper – 13,9 %
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of growth and cell division, especially in a fast-proliferous tissues: bone marrow, intestinal epithelium, etc. Inadequate intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations, and child developmental disorders. Shown the strong Association between levels of folate, homocysteine and risk of cardiovascular disease.
- Magnesium is involved in energy metabolism and protein synthesis, nucleic acids, has a stabilizing effect for membranes, is essential for maintaining homeostasis of calcium, potassium and sodium. Deficiency of magnesium leads to hypomagnesemia, increase the risk of developing hypertension, heart disease.
- Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
- Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
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Tags: calorie 105 kcal, the chemical composition, nutritional value, vitamins, minerals than helpful Mash black (urðr, or Mai), boiled, without salt, calories, nutrients, beneficial properties Mash black (urðr, or Mai), boiled, without salt