Peas, whole grain

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.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie298 kcal1684 kcal17.7%5.9%565 g
Proteins20.5 g76 g27%9.1%371 g
Fats2 g56 g3.6%1.2%2800 g
Carbohydrates49.5 g219 g22.6%7.6%442 g
Dietary fiber11.2 g20 g56%18.8%179 g
Water14 g2273 g0.6%0.2%16236 g
Ash2.8 g~
Vitamins
Vitamin a, RAE2 µg900 mcg0.2%0.1%45000 g
beta Carotene0.01 mg5 mg0.2%0.1%50000 g
Vitamin B1, thiamine0.81 mg1.5 mg54%18.1%185 g
Vitamin B2, Riboflavin0.15 mg1.8 mg8.3%2.8%1200 g
Vitamin B4, choline200 mg500 mg40%13.4%250 g
Vitamin B5, Pantothenic2.2 mg5 mg44%14.8%227 g
Vitamin B6, pyridoxine0.27 mg2 mg13.5%4.5%741 g
Vitamin B9, folates16 µg400 mcg4%1.3%2500 g
Vitamin E, alpha tocopherol, TE0.7 mg15 mg4.7%1.6%2143 g
Vitamin H, Biotin19 µg50 mcg38%12.8%263 g
Vitamin PP, ne6.5 mg20 mg32.5%10.9%308 g
Niacin2.2 mg~
Macronutrients
Potassium, K873 mg2500 mg34.9%11.7%286 g
Calcium, Ca115 mg1000 mg11.5%3.9%870 g
Silicon, Si83 mg30 mg276.7%92.9%36 g
Magnesium, Mg107 mg400 mg26.8%9%374 g
Sodium, Na33 mg1300 mg2.5%0.8%3939 g
Sulfur, S190 mg1000 mg19%6.4%526 g
Phosphorus, P329 mg800 mg41.1%13.8%243 g
Chlorine, Cl137 mg2300 mg6%2%1679 g
Minerals
Aluminum, Al1180 µg~
Boron, B670 µg~
Vanadium, V150 mcg~
Iron, Fe6.8 mg18 mg37.8%12.7%265 g
Iodine, I5.1 µg150 mcg3.4%1.1%2941 g
Cobalt, Co13.1 µg10 µg131%44%76 g
Manganese, Mn1.75 mg2 mg87.5%29.4%114 g
Copper, Cu750 mcg1000 mcg75%25.2%133 g
Molybdenum, Mo84.2 µg70 mcg120.3%40.4%83 g
Nickel, Ni246.6 µg~
Tin, Sn16.2 µg~
Selenium, Se13.1 µg55 mcg23.8%8%420 g
Strontium, Sr80 mcg~
Titanium, Ti181 µg~
Fluorine, F30 mcg4000 mg0.8%0.3%13333 g
Chromium, Cr9 µg50 mcg18%6%556 g
Zinc, Zn3.18 mg12 mg26.5%8.9%377 g
Zirconium, Zr11.2 mcg~
Digestible carbohydrates
Starch and dextrins44.9 g~
Mono and disaccharides (sugars)4.6 gmax 100 g
Galactose0.87 g~
Glucose (dextrose)0.95 g~
Maltose0.72 g~
Sucrose0.8 g~
Fructose1.27 g~
Essential amino acids
Arginine*1.62 g~
Valine1.01 g~
Histidine*0.46 g~
Isoleucine1.09 g~
Leucine1.65 g~
Lysine1.55 g~
Methionine0.21 g~
Methionine + Cysteine0.46 g~
Threonine0.84 g~
Tryptophan0.26 g~
Phenylalanine1.01 g~
Phenylalanine+Tyrosine1.7 g~
Amino acid
Alanine0.91 g~
Aspartic acid2.23 g~
Glycine0.95 g~
Glutamic acid3.17 g~
Proline0.66 g~
Serine0.84 g~
Tyrosine0.69 g~
Cysteine0.25 g~
The Sterol (sterols)
beta Sitosterol50 mg~
Saturated fatty acids
Nasadenie fatty acids0.2 gmax 18.7 g
16:0 Palmitic0.2 g~
18:0 Stearic0.04 g~
20:0 Arachidic0.01 g~
Monounsaturated fatty acids0.36 gmin 16.8 g2.1%0.7%
18:1 Oleic (omega-9)0.36 g~
Polyunsaturated fatty acids1.03 gfrom 11.2-20.6 g9.2%3.1%
18:2 Linoleic0.91 g~
18:3 Linolenic0.12 g~
Omega-3 fatty acids0.12 gfrom 0.9 to 3.7 g13.3%4.5%
Omega-6 fatty acids0.91 gfrom 4.7 to 16.8 g19.4%6.5%

The energy value is 298 kcal.

Peas, whole grain rich in vitamins and minerals like vitamin B1 – 54 %, choline – 40 %, vitamin B5 – 44 %, vitamin B6 – 13,5 %, vitamin H – 38 %, vitamin PP – 32,5 %, potassium – 34,9 %, calcium – 11,5 %, silicon – 276,7 %, magnesium – 26,8 %, phosphorus – 41,1 %, iron – 37,8 %, cobalt – 131 %, manganese and 87.5 %, copper – 75 %, molybdenum – 120,3 %, selenium – 23,8 %, chromium 18 %, and zinc – 26,5 %
  • Vitamin B1 is part of key enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic compounds as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Choline is part of lecithin that plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
  • Vitamin B6 is involved in maintaining the immune response, the processes of inhibition and excitation in the Central nervous system, in the transformation of amino acids, tryptophan metabolism, lipids and nucleic acids contributes to the normal formation of red blood cells, the maintenance of normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by loss of appetite, impaired the health of the skin, the development of the found, and anemia.
  • Vitamin H is involved in the synthesis of fat, glycogen, and amino acid metabolism. Inadequate intake of this vitamin can lead to disruption of the normal state of the skin.
  • Vitamin PP is involved in redox reactions and energy metabolism. Insufficient intake of vitamin accompanied by a disturbance of the normal condition of the skin, gastrointestinal tract and nervous system.
  • 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.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvis and lower extremities, increases the risk of osteoporosis.
  • Silicon is included as a structural component in the composition of gag and collagen synthesis.
  • 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.
  • Cobalt is part of vitamin B12. Activates the enzymes in the metabolism of fatty acids and metabolism of folic acid.
  • 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.
  • Molybdenum is a cofactor of many enzymes, providing the metabolism of sulphur-containing amino acids, purines and pyrimidines.
  • Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to the Kashin-Bek disease (osteoarthritis with multiple deformity of the joints, spine, and extremities), disease Kesan (endemic cardiomyopathy), hereditary thrombasthenia.
  • Chromium is involved in the regulation of blood glucose levels, enhancing insulin action. Deficiency leads to a decrease in glucose tolerance.
  • 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.

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    Tags: calorie 298 kcal, chemical composition, nutritional value, vitamins, minerals than helpful Peas, whole grains, calories, nutrients, beneficial properties Peas, whole grain

    Energy value or calorific value is the amount of energy released in the human body from food during digestion. Energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. Kilocalorie, used to measure the energy value of food, also called the “food calorie”, so if you specify a caloric value in (kilo)calories prefix kilo is often omitted. Extensive tables of energy values for the Russian products you can see .

    Nutritional value — content of carbohydrates, fats and proteins in the product.

    Nutritional value of a food product — a set of properties of a food product, the presence of which to satisfy the physiological needs of a person in the necessary substances and energy.

    Vitamins areorganic substances needed in small quantities in the diet of both human and most vertebrates. Synthesis of vitamins, as a rule, is carried out by plants, not animals. The daily requirement of vitamins is only a few milligrams or micrograms. In contrast to inorganic vitamins are destroyed during heating. Many vitamins are unstable and “lost” during cooking or processing food.

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