Contents
Ingredients “Autumn” salad from fresh vegetables with fish
| White cabbage | 375.0 (gram) |
| Brussels sprouts | 110.0 (gram) |
| radish | 123.0 (gram) |
| carrot | 100.0 (gram) |
| apples | 114.0 (gram) |
| sea bass | 180.0 (gram) |
| lemon | 119.0 (gram) |
| mayonnaise | 100.0 (gram) |
| parsley | 41.0 (gram) |
Method of preparation
The mass of juice is indicated. Prepared white cabbage is chopped, heads of Brussels sprouts are cut into 2-4 parts, radishes and carrots are cut into strips. The washed apples are peeled, the seed nest is removed and cut into strips. The hot smoked fish is cut into fillets (pulp) and cut into pieces. Combine vegetables, apples, fish, add squeezed lemon juice, mayonnaise, salt and mix. Put the salad in a slide, sprinkle with finely chopped parsley.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
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 |
| Calorie value | 123 kCal | 1684 kCal | 7.3% | 5.9% | 1369 g |
| Proteins | 8.3 g | 76 g | 10.9% | 8.9% | 916 g |
| Fats | 7.7 g | 56 g | 13.8% | 11.2% | 727 g |
| Carbohydrates | 5.5 g | 219 g | 2.5% | 2% | 3982 g |
| organic acids | 1 g | ~ | |||
| Alimentary fiber | 2.7 g | 20 g | 13.5% | 11% | 741 g |
| Water | 125.7 g | 2273 g | 5.5% | 4.5% | 1808 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1000 μg | 900 μg | 111.1% | 90.3% | 90 g |
| Retinol | 1 mg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.3% | 1875 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 4.6% | 1800 g |
| Vitamin B4, choline | 1.4 mg | 500 mg | 0.3% | 0.2% | 35714 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.9% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.1% | 1000 g |
| Vitamin B9, folate | 20.4 μg | 400 μg | 5.1% | 4.1% | 1961 g |
| Vitamin B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 18.9% | 429 g |
| Vitamin C, ascorbic | 56 mg | 90 mg | 62.2% | 50.6% | 161 g |
| Vitamin D, calciferol | 0.7 μg | 10 μg | 7% | 5.7% | 1429 g |
| Vitamin E, alpha tocopherol, TE | 3.8 mg | 15 mg | 25.3% | 20.6% | 395 g |
| Vitamin H, biotin | 0.09 μg | 50 μg | 0.2% | 0.2% | 55556 g |
| Vitamin PP, NE | 2.4778 mg | 20 mg | 12.4% | 10.1% | 807 g |
| niacin | 1.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 414 mg | 2500 mg | 16.6% | 13.5% | 604 g |
| Calcium, Ca | 85.1 mg | 1000 mg | 8.5% | 6.9% | 1175 g |
| Magnesium, Mg | 41 mg | 400 mg | 10.3% | 8.4% | 976 g |
| Sodium, Na | 83 mg | 1300 mg | 6.4% | 5.2% | 1566 g |
| Sulfur, S | 70.9 mg | 1000 mg | 7.1% | 5.8% | 1410 g |
| Phosphorus, P | 113.8 mg | 800 mg | 14.2% | 11.5% | 703 g |
| Chlorine, Cl | 69.1 mg | 2300 mg | 3% | 2.4% | 3329 g |
| Trace Elements | |||||
| Aluminum, Al | 252.7 μg | ~ | |||
| Bohr, B | 152.5 μg | ~ | |||
| Vanadium, V | 32.4 μg | ~ | |||
| Iron, Fe | 1.5 mg | 18 mg | 8.3% | 6.7% | 1200 g |
| Iodine, I | 18.5 μg | 150 μg | 12.3% | 10% | 811 g |
| Cobalt, Co | 9.6 μg | 10 μg | 96% | 78% | 104 g |
| Lithium, Li | 3.4 μg | ~ | |||
| Manganese, Mn | 0.136 mg | 2 mg | 6.8% | 5.5% | 1471 g |
| Copper, Cu | 124.9 μg | 1000 μg | 12.5% | 10.2% | 801 g |
| Molybdenum, Mo. | 7.5 μg | 70 μg | 10.7% | 8.7% | 933 g |
| Nickel, Ni | 11.2 μg | ~ | |||
| Rubidium, Rb | 7 μg | ~ | |||
| Fluorine, F | 51.4 μg | 4000 μg | 1.3% | 1.1% | 7782 g |
| Chrome, Cr | 18.3 μg | 50 μg | 36.6% | 29.8% | 273 g |
| Zinc, Zn | 0.6341 mg | 12 mg | 5.3% | 4.3% | 1892 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.3 g | ~ | |||
| Mono- and disaccharides (sugars) | 5 g | max 100 г | |||
| Sterols | |||||
| Cholesterol | 16.6 mg | max 300 mg |
The energy value is 123 kcal.
“Autumn” salad from fresh vegetables with fish rich in vitamins and minerals such as: vitamin A – 111,1%, vitamin B12 – 23,3%, vitamin C – 62,2%, vitamin E – 25,3%, vitamin PP – 12,4%, potassium – 16,6%, phosphorus – 14,2%, iodine – 12,3%, cobalt – 96%, copper – 12,5%, chromium – 36,6%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- 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.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- 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.
- Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane sodium and hormone transport. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid 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.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
CALORIE AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS “Autumn” salad from fresh vegetables with fish PER 100 g
- 28 kCal
- 35 kCal
- 20 kCal
- 35 kCal
- 47 kCal
- 103 kCal
- 34 kCal
- 627 kCal
- 49 kCal
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