Ingredients Pumpkin with nuts
| pumpkin | 500.0 (gram) |
| walnut | 100.0 (gram) |
| lemon | 1.0 (piece) |
| honey | 3.0 (table spoon) |
Method of preparation
Peel the pumpkin, grate with shavings. Wipe the zest from the grated lemon, squeeze the juice out of it. Finely chop or grind the nuts in a coffee grinder. Mix everything, add honey.
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 | 111.4 kCal | 1684 kCal | 6.6% | 5.9% | 1512 g |
| Proteins | 3.6 g | 76 g | 4.7% | 4.2% | 2111 g |
| Fats | 0.07 g | 56 g | 0.1% | 0.1% | 80000 g |
| Carbohydrates | 25.8 g | 219 g | 11.8% | 10.6% | 849 g |
| organic acids | 0.6 g | ~ | |||
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 5.8% | 1538 g |
| Water | 64 g | 2273 g | 2.8% | 2.5% | 3552 g |
| Ash | 0.5 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 900 μg | 900 μg | 100% | 89.8% | 100 g |
| Retinol | 0.9 mg | ~ | |||
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 6% | 1500 g |
| Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 3% | 3000 g |
| Vitamin B5, pantothenic | 0.4 mg | 5 mg | 8% | 7.2% | 1250 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 9% | 1000 g |
| Vitamin B9, folate | 24.8 μg | 400 μg | 6.2% | 5.6% | 1613 g |
| Vitamin C, ascorbic | 8.2 mg | 90 mg | 9.1% | 8.2% | 1098 g |
| Vitamin E, alpha tocopherol, TE | 4 mg | 15 mg | 26.7% | 24% | 375 g |
| Vitamin H, biotin | 0.006 μg | 50 μg | 833333 g | ||
| Vitamin PP, NE | 1.0976 mg | 20 mg | 5.5% | 4.9% | 1822 g |
| niacin | 0.5 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 253.3 mg | 2500 mg | 10.1% | 9.1% | 987 g |
| Calcium, Ca | 41.4 mg | 1000 mg | 4.1% | 3.7% | 2415 g |
| Magnesium, Mg | 44.1 mg | 400 mg | 11% | 9.9% | 907 g |
| Sodium, Na | 7.5 mg | 1300 mg | 0.6% | 0.5% | 17333 g |
| Sulfur, S | 29.1 mg | 1000 mg | 2.9% | 2.6% | 3436 g |
| Phosphorus, P | 117.3 mg | 800 mg | 14.7% | 13.2% | 682 g |
| Chlorine, Cl | 19.2 mg | 2300 mg | 0.8% | 0.7% | 11979 g |
| Trace Elements | |||||
| Bohr, B | 10.9 μg | ~ | |||
| Iron, Fe | 0.8 mg | 18 mg | 4.4% | 3.9% | 2250 g |
| Iodine, I | 1.5 μg | 150 μg | 1% | 0.9% | 10000 g |
| Cobalt, Co | 1.9 μg | 10 μg | 19% | 17.1% | 526 g |
| Manganese, Mn | 0.362 mg | 2 mg | 18.1% | 16.2% | 552 g |
| Copper, Cu | 225.1 μg | 1000 μg | 22.5% | 20.2% | 444 g |
| Molybdenum, Mo. | 0.06 μg | 70 μg | 0.1% | 0.1% | 116667 g |
| Fluorine, F | 187.4 μg | 4000 μg | 4.7% | 4.2% | 2134 g |
| Zinc, Zn | 0.6145 mg | 12 mg | 5.1% | 4.6% | 1953 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 1 g | ~ | |||
| Mono- and disaccharides (sugars) | 14.4 g | max 100 г |
The energy value is 111,4 kcal.
Pumpkin with nuts rich in vitamins and minerals such as: vitamin A – 100%, vitamin E – 26,7%, magnesium – 11%, phosphorus – 14,7%, cobalt – 19%, manganese – 18,1%, copper – 22,5, five %
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- 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.
- 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.
- 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.
CALORIE AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Pumpkin with nuts PER 100 g
- 22 kCal
- 656 kCal
- 34 kCal
- 328 kCal
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