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 | 195 kcal | 1684 kcal | 11.6% | 5.9% | 864 g |
| Proteins | 19.91 g | 76 g | 26.2% | 13.4% | 382 g |
| Fats | 11.38 g | 56 g | 20.3% | 10.4% | 492 g |
| Carbohydrates | 7.62 g | 219 g | 3.5% | 1.8% | 2874 g |
| Water | 59.56 g | 2273 g | 2.6% | 1.3% | 3816 g |
| Ash | 1.53 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 1.8% | 2778 g |
| Vitamin B2, Riboflavin | 0.357 mg | 1.8 mg | 19.8% | 10.2% | 504 g |
| Vitamin B5, Pantothenic | 0.453 mg | 5 mg | 9.1% | 4.7% | 1104 g |
| Vitamin B6, pyridoxine | 0.199 mg | 2 mg | 10% | 5.1% | 1005 g |
| Vitamin B9, folates | 21 µg | 400 mcg | 5.3% | 2.7% | 1905 |
| Vitamin B12, cobalamin | 0.14 µg | 3 mg | 4.7% | 2.4% | 2143 g |
| Vitamin PP, ne | 2.135 mg | 20 mg | 10.7% | 5.5% | 937 g |
| Macronutrients | |||||
| Potassium, K | 401 mg | 2500 mg | 16% | 8.2% | 623 g |
| Calcium, Ca | 96 mg | 1000 mg | 9.6% | 4.9% | 1042 g |
| Magnesium, Mg | 77 mg | 400 mg | 19.3% | 9.9% | 519 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 0.6% | 9286 g |
| Sulfur, S | 199.1 mg | 1000 mg | 19.9% | 10.2% | 502 g |
| Phosphorus, P | 253 mg | 800 mg | 31.6% | 16.2% | 316 g |
| Minerals | |||||
| Iron, Fe | 2.13 mg | 18 mg | 11.8% | 6.1% | 845 g |
| Manganese, Mn | 1.285 mg | 2 mg | 64.3% | 33% | 156 g |
| Copper, Cu | 540 µg | 1000 mcg | 54% | 27.7% | 185 g |
| Zinc, Zn | 1.57 mg | 12 mg | 13.1% | 6.7% | 764 g |
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 3.4 g | max 18.7 g | |||
| 14:0 Myristic | 0.05 g | ~ | |||
| 16:0 Palmitic | 2.2 g | ~ | |||
| 17:0 Margarine | 0.05 g | ~ | |||
| 18:0 Stearic | 0.8 g | ~ | |||
| 20:0 Arachidic | 0.1 g | ~ | |||
| 22:0 Begenova | 0.2 g | ~ | |||
| Monounsaturated fatty acids | 3.745 g | min 16.8 g | 22.3% | 11.4% | |
| 16:1 Palmitoleic | 0.1 g | ~ | |||
| 17:1 Heptadecenoic | 0.07 g | ~ | |||
| 18:1 Oleic (omega-9) | 3.475 g | ~ | |||
| 20:1 Gadolinia (omega-9) | 0.1 g | ~ | |||
| Polyunsaturated fatty acids | 2.638 g | from 11.2-20.6 g | 23.6% | 12.1% | |
| 18:2 Linoleic | 2.518 g | ~ | |||
| 18:3 Linolenic | 0.12 g | ~ | |||
| Omega-3 fatty acids | 0.12 g | from 0.9 to 3.7 g | 13.3% | 6.8% | |
| Omega-6 fatty acids | 2.518 g | from 4.7 to 16.8 g | 53.6% | 27.5% |
The energy value is 195 kcal.
Tempo prepared rich in such vitamins and minerals as vitamin B2 – 19,8 %, potassium – 16 %, magnesium – 19,3 %, phosphorus – 31 and 6 %, iron – 11,8 %, manganese – 64,3 %, copper – 54 %, zinc – 13,1 %
- Vitamin B2 is involved in redox reactions, contributes to the susceptibility of the colors of the visual analyzer and the dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the health of the skin, mucous membranes, impaired light and twilight vision.
- Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
- 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.
- Iron is included with different functions of proteins, including enzymes. Involved in the transport of electrons, oxygen, allows the flow of redox reactions and the activation of peroxidation. Inadequate intake leads to hypochromic anemia, myoglobinaemia atonia of skeletal muscles, fatigue, cardiomyopathy, chronic atrophic gastritis.
- 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.
- Zinc is included in more than 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of expression of several genes. Inadequate intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of malformations of the fetus. The recent studies revealed the ability of high doses of zinc to break the copper absorption and thus contribute to development of anemia.
A complete directory of most useful products you can see in the app .
Tags: calorie 195 kcal, chemical composition, nutritional value, vitamins, minerals than useful Pace, cooked, calories, nutrients, beneficial properties of Tempeh, cooked