Ingredients Mashed potatoes and spinach
| spinach | 500.0 (gram) |
| potatoes | 500.0 (gram) |
| animal fat | 4.0 (table spoon) |
| soda | 0.7 (teaspoon) |
| water | 0.5 (grain glass) |
Method of preparation
Sort and wash the spinach leaves, add a little water and fat and simmer. Grind the mass in a mixer or rub through a sieve, add a mass of boiled potatoes, salt.
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 | 70.6 kCal | 1684 kCal | 4.2% | 5.9% | 2385 g |
| Proteins | 1.9 g | 76 g | 2.5% | 3.5% | 4000 g |
| Fats | 4.8 g | 56 g | 8.6% | 12.2% | 1167 g |
| Carbohydrates | 5.2 g | 219 g | 2.4% | 3.4% | 4212 g |
| organic acids | 0.09 g | ~ | |||
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 7.8% | 1818 g |
| Water | 80.5 g | 2273 g | 3.5% | 5% | 2824 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1500 μg | 900 μg | 166.7% | 236.1% | 60 g |
| Retinol | 1.5 mg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 7.5% | 1875 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.9% | 1800 g |
| Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 5.7% | 2500 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 7.1% | 2000 g |
| Vitamin B9, folate | 28.9 μg | 400 μg | 7.2% | 10.2% | 1384 g |
| Vitamin C, ascorbic | 13.4 mg | 90 mg | 14.9% | 21.1% | 672 g |
| Vitamin E, alpha tocopherol, TE | 0.9 mg | 15 mg | 6% | 8.5% | 1667 g |
| Vitamin H, biotin | 0.07 μg | 50 μg | 0.1% | 0.1% | 71429 g |
| Vitamin PP, NE | 0.9154 mg | 20 mg | 4.6% | 6.5% | 2185 g |
| niacin | 0.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 484.2 mg | 2500 mg | 19.4% | 27.5% | 516 g |
| Calcium, Ca | 42.4 mg | 1000 mg | 4.2% | 5.9% | 2358 g |
| Magnesium, Mg | 37.5 mg | 400 mg | 9.4% | 13.3% | 1067 g |
| Sodium, Na | 9.6 mg | 1300 mg | 0.7% | 1% | 13542 g |
| Sulfur, S | 10.6 mg | 1000 mg | 1.1% | 1.6% | 9434 g |
| Phosphorus, P | 51.6 mg | 800 mg | 6.5% | 9.2% | 1550 g |
| Chlorine, Cl | 19.1 mg | 2300 mg | 0.8% | 1.1% | 12042 g |
| Trace Elements | |||||
| Aluminum, Al | 283.9 μg | ~ | |||
| Bohr, B | 38 μg | ~ | |||
| Vanadium, V | 49.2 μg | ~ | |||
| Iron, Fe | 1.6 mg | 18 mg | 8.9% | 12.6% | 1125 g |
| Iodine, I | 1.7 μg | 150 μg | 1.1% | 1.6% | 8824 g |
| Cobalt, Co | 1.7 μg | 10 μg | 17% | 24.1% | 588 g |
| Lithium, Li | 25.4 μg | ~ | |||
| Manganese, Mn | 0.0561 mg | 2 mg | 2.8% | 4% | 3565 g |
| Copper, Cu | 46.2 μg | 1000 μg | 4.6% | 6.5% | 2165 g |
| Molybdenum, Mo. | 2.6 μg | 70 μg | 3.7% | 5.2% | 2692 g |
| Nickel, Ni | 1.7 μg | ~ | |||
| Rubidium, Rb | 165.1 μg | ~ | |||
| Fluorine, F | 9.9 μg | 4000 μg | 0.2% | 0.3% | 40404 g |
| Chrome, Cr | 3.3 μg | 50 μg | 6.6% | 9.3% | 1515 g |
| Zinc, Zn | 0.1188 mg | 12 mg | 1% | 1.4% | 10101 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 4.2 g | ~ | |||
| Mono- and disaccharides (sugars) | 1 g | max 100 г |
The energy value is 70,6 kcal.
Mashed potatoes and spinach rich in vitamins and minerals such as: vitamin A – 166,7%, vitamin C – 14,9%, potassium – 19,4%, cobalt – 17%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- 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.
- 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.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Calorie content AND CHEMICAL COMPOSITION OF INGREDIENTS OF THE RECIPE Puree from potatoes and spinach PER 100 g
- 23 kCal
- 77 kCal
- 899 kCal
- 0 kCal
- 0 kCal
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