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 |
| Caloric value | 119 kCal | 1684 kCal | 7.1% | 6% | 1415 g |
| Proteins | 3.51 g | 76 g | 4.6% | 3.9% | 2165 g |
| Fats | 1 g | 56 g | 1.8% | 1.5% | 5600 g |
| Carbohydrates | 22.37 g | 219 g | 10.2% | 8.6% | 979 g |
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 5.5% | 1538 g |
| Water | 71.41 g | 2273 g | 3.1% | 2.6% | 3183 g |
| Ash | 0.41 g | ~ | |||
| Vitamins | |||||
| beta Carotene | 0.002 mg | 5 mg | 250000 g | ||
| Lutein + Zeaxanthin | 70 μg | ~ | |||
| Vitamin B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 6% | 1415 g |
| Vitamin B2, riboflavin | 0.082 mg | 1.8 mg | 4.6% | 3.9% | 2195 g |
| Vitamin B4, choline | 11.2 mg | 500 mg | 2.2% | 1.8% | 4464 g |
| Vitamin B5, pantothenic | 0.171 mg | 5 mg | 3.4% | 2.9% | 2924 g |
| Vitamin B6, pyridoxine | 0.108 mg | 2 mg | 5.4% | 4.5% | 1852 g |
| Vitamin B9, folate | 19 μg | 400 μg | 4.8% | 4% | 2105 g |
| Vitamin E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 0.1% | 75000 g |
| Vitamin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.3% | 40000 g |
| Vitamin PP, NE | 1.33 mg | 20 mg | 6.7% | 5.6% | 1504 g |
| Macronutrients | |||||
| Potassium, K | 62 mg | 2500 mg | 2.5% | 2.1% | 4032 g |
| Calcium, Ca | 3 mg | 1000 mg | 0.3% | 0.3% | 33333 g |
| Magnesium, Mg | 44 mg | 400 mg | 11% | 9.2% | 909 g |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.2% | 65000 g |
| Sulfur, S | 35.1 mg | 1000 mg | 3.5% | 2.9% | 2849 g |
| Phosphorus, P | 100 mg | 800 mg | 12.5% | 10.5% | 800 g |
| Trace Elements | |||||
| Iron, Fe | 0.63 mg | 18 mg | 3.5% | 2.9% | 2857 g |
| Manganese, Mn | 0.272 mg | 2 mg | 13.6% | 11.4% | 735 g |
| Copper, Cu | 161 μg | 1000 μg | 16.1% | 13.5% | 621 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 1.3% | 6111 g |
| Zinc, Zn | 0.91 mg | 12 mg | 7.6% | 6.4% | 1319 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.13 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.122 g | ~ | |||
| valine | 0.184 g | ~ | |||
| Histidine * | 0.075 g | ~ | |||
| Isoleucine | 0.148 g | ~ | |||
| leucine | 0.446 g | ~ | |||
| lysine | 0.067 g | ~ | |||
| methionine | 0.07 g | ~ | |||
| threonine | 0.113 g | ~ | |||
| tryptophan | 0.038 g | ~ | |||
| phenylalanine | 0.185 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.314 g | ~ | |||
| Aspartic acid | 0.231 g | ~ | |||
| glycine | 0.092 g | ~ | |||
| Glutamic acid | 0.763 g | ~ | |||
| Proline | 0.279 g | ~ | |||
| serine | 0.205 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| Cysteine | 0.067 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.172 g | max 18.7 г | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.126 g | ~ | |||
| 18: 0 Stearin | 0.037 g | ~ | |||
| Monounsaturated fatty acids | 0.184 g | min 16.8 г | 1.1% | 0.9% | |
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.176 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 0.508 g | from 11.2 to 20.6 | 4.5% | 3.8% | |
| 18: 2 Linoleic | 0.48 g | ~ | |||
| 18: 3 Linolenic | 0.028 g | ~ | |||
| Omega-3 fatty acids | 0.028 g | from 0.9 to 3.7 | 3.1% | 2.6% | |
| Omega-6 fatty acids | 0.48 g | from 4.7 to 16.8 | 10.2% | 8.6% |
The energy value is 119 kcal.
- cup = 174 g (207.1 kCal)
Millet, cooked rich in vitamins and minerals such as: magnesium – 11%, phosphorus – 12,5%, manganese – 13,6%, copper – 16,1%
- 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.
- 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.
- 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.
Tags: calorie content 119 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Millet, cooked, calories, nutrients, useful properties Millet, cooked