Contents
Ingredients Beetroot salad with prunes, nuts and garlic
| beet | 60.0 (gram) |
| Prune | 9.0 (gram) |
| walnut | 11.0 (gram) |
| mayonnaise | 20.0 (gram) |
| garlic onion | 2.0 (gram) |
Method of preparation
The weight of boiled peeled beets and the weight of pitted prunes are indicated. The boiled peeled beets are cut into strips. Prepared prunes are poured with hot water and left in it until they swell completely, then the pits are removed and cut. Chopped kernels and garlic. Beets are combined with prunes, nuts, garlic and seasoned with mayonnaise. When you leave, you can decorate with herbs.
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 | 284 kCal | 1684 kCal | 16.9% | 6% | 593 g |
| Proteins | 7.1 g | 76 g | 9.3% | 3.3% | 1070 g |
| Fats | 15.6 g | 56 g | 27.9% | 9.8% | 359 g |
| Carbohydrates | 30.7 g | 219 g | 14% | 4.9% | 713 g |
| organic acids | 0.6 g | ~ | |||
| Alimentary fiber | 3.2 g | 20 g | 16% | 5.6% | 625 g |
| Water | 84.7 g | 2273 g | 3.7% | 1.3% | 2684 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 30 μg | 900 μg | 3.3% | 1.2% | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.4% | 1500 g |
| Vitamin B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 1.8% | 2000 g |
| Vitamin B4, choline | 3.3 mg | 500 mg | 0.7% | 0.2% | 15152 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 2.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.3% | 667 g |
| Vitamin B9, folate | 31.1 μg | 400 μg | 7.8% | 2.7% | 1286 g |
| Vitamin C, ascorbic | 3.2 mg | 90 mg | 3.6% | 1.3% | 2813 g |
| Vitamin E, alpha tocopherol, TE | 14.2 mg | 15 mg | 94.7% | 33.3% | 106 g |
| Vitamin PP, NE | 1.7786 mg | 20 mg | 8.9% | 3.1% | 1124 g |
| niacin | 0.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 513 mg | 2500 mg | 20.5% | 7.2% | 487 g |
| Calcium, Ca | 86.3 mg | 1000 mg | 8.6% | 3% | 1159 g |
| Magnesium, Mg | 90.6 mg | 400 mg | 22.7% | 8% | 442 g |
| Sodium, Na | 149.4 mg | 1300 mg | 11.5% | 4% | 870 g |
| Sulfur, S | 34.7 mg | 1000 mg | 3.5% | 1.2% | 2882 g |
| Phosphorus, P | 223.7 mg | 800 mg | 28% | 9.9% | 358 g |
| Chlorine, Cl | 40.2 mg | 2300 mg | 1.7% | 0.6% | 5721 g |
| Trace Elements | |||||
| Bohr, B | 208.1 μg | ~ | |||
| Vanadium, V | 52 μg | ~ | |||
| Iron, Fe | 2.4 mg | 18 mg | 13.3% | 4.7% | 750 g |
| Iodine, I | 6.4 μg | 150 μg | 4.3% | 1.5% | 2344 g |
| Cobalt, Co | 3.9 μg | 10 μg | 39% | 13.7% | 256 g |
| Manganese, Mn | 1.0743 mg | 2 mg | 53.7% | 18.9% | 186 g |
| Copper, Cu | 263.2 μg | 1000 μg | 26.3% | 9.3% | 380 g |
| Molybdenum, Mo. | 7.4 μg | 70 μg | 10.6% | 3.7% | 946 g |
| Nickel, Ni | 10.4 μg | ~ | |||
| Rubidium, Rb | 336.6 μg | ~ | |||
| Fluorine, F | 216.7 μg | 4000 μg | 5.4% | 1.9% | 1846 g |
| Chrome, Cr | 14.9 μg | 50 μg | 29.8% | 10.5% | 336 g |
| Zinc, Zn | 1.1035 mg | 12 mg | 9.2% | 3.2% | 1087 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.9 g | ~ | |||
| Mono- and disaccharides (sugars) | 11.9 g | max 100 г |
The energy value is 284 kcal.
Beetroot salad with prunes, nuts and garlic rich in vitamins and minerals such as: vitamin B6 – 15%, vitamin E – 94,7%, potassium – 20,5%, magnesium – 22,7%, phosphorus – 28%, iron – 13,3%, cobalt – 39%, manganese – 53,7%, copper – 26,3%, chromium – 29,8%
- 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 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.
- 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.
- 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.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- 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.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Salad from beets with prunes, nuts and garlic PER 100 g
- 42 kCal
- 256 kCal
- 656 kCal
- 627 kCal
- 149 kCal
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