Millet (millet) air

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
Caloric value354 kCal1684 kCal21%5.9%476 g
Proteins13 g76 g17.1%4.8%585 g
Fats3.4 g56 g6.1%1.7%1647 g
Carbohydrates77.3 g219 g35.3%10%283 g
Alimentary fiber2.7 g20 g13.5%3.8%741 g
Water2.5 g2273 g0.1%90920 g
Ash1.56 g~
Vitamins
Vitamin B1, thiamine0.39 mg1.5 mg26%7.3%385 g
Vitamin B2, riboflavin0.27 mg1.8 mg15%4.2%667 g
Vitamin B4, choline23.1 mg500 mg4.6%1.3%2165 g
Vitamin B6, pyridoxine0.36 mg2 mg18%5.1%556 g
Vitamin B9, folate79 μg400 μg19.8%5.6%506 g
Vitamin E, alpha tocopherol, TE0.66 mg15 mg4.4%1.2%2273 g
Vitamin K, phylloquinone1.4 μg120 μg1.2%0.3%8571 g
Vitamin PP, NE4.42 mg20 mg22.1%6.2%452 g
Macronutrients
Potassium, K40 mg2500 mg1.6%0.5%6250 g
Calcium, Ca8 mg1000 mg0.8%0.2%12500 g
Magnesium, Mg106 mg400 mg26.5%7.5%377 g
Sodium, Na5 mg1300 mg0.4%0.1%26000 g
Sulfur, S130 mg1000 mg13%3.7%769 g
Phosphorus, P266 mg800 mg33.3%9.4%301 g
Trace Elements
Iron, Fe2.81 mg18 mg15.6%4.4%641 g
Copper, Cu702 μg1000 μg70.2%19.8%142 g
Selenium, Se2.9 μg55 μg5.3%1.5%1897 g
Zinc, Zn1.58 mg12 mg13.2%3.7%759 g
Digestible carbohydrates
Mono- and disaccharides (sugars)0.55 gmax 100 г
Saturated fatty acids
Saturated fatty acids0.67 gmax 18.7 г
12: 0 Lauric0.003 g~
16: 0 Palmitic0.49 g~
18: 0 Stearin0.143 g~
Monounsaturated fatty acids0.717 gmin 16.8 г4.3%1.2%
16: 1 Palmitoleic0.013 g~
18: 1 Olein (omega-9)0.686 g~
20: 1 Gadoleic (omega-9)0.019 g~
Polyunsaturated fatty acids1.98 gfrom 11.2 to 20.617.7%5%
18: 2 Linoleic1.869 g~
18: 3 Linolenic0.11 g~
Omega-3 fatty acids0.11 gfrom 0.9 to 3.712.2%3.4%
Omega-6 fatty acids1.869 gfrom 4.7 to 16.839.8%11.2%
 

The energy value is 354 kcal.

  • cup = 21 g (74.3 kCal)
Millet (millet) air rich in vitamins and minerals such as: vitamin B1 – 26%, vitamin B2 – 15%, vitamin B6 – 18%, vitamin B9 – 19,8%, vitamin PP – 22,1%, magnesium – 26,5%, phosphorus – 33,3%, iron – 15,6%, copper – 70,2%, zinc – 13,2%
  • 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 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 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 PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • 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.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • 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.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 354 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful for Millet (millet) air, calories, nutrients, useful properties Millet (millet) air

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