Ingredients Zucchini and tomato salad
| squash | 150.0 (gram) |
| tomatoes | 150.0 (gram) |
| onion | 1.0 (piece) |
| dill | 1.0 (table spoon) |
| mayonnaise | 2.0 (table spoon) |
Method of preparation
Cut zucchini and tomatoes into thin slices and mix with finely chopped onion, finely chopped dill and mint. Season with mayonnaise and mix well. Use fresh finely chopped dill and mint. Take 1 tablespoon of mint.
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 | 103.4 kCal | 1684 kCal | 6.1% | 5.9% | 1629 g |
| Proteins | 1.1 g | 76 g | 1.4% | 1.4% | 6909 g |
| Fats | 9 g | 56 g | 16.1% | 15.6% | 622 g |
| Carbohydrates | 4.8 g | 219 g | 2.2% | 2.1% | 4563 g |
| organic acids | 0.3 g | ~ | |||
| Alimentary fiber | 1.2 g | 20 g | 6% | 5.8% | 1667 g |
| Water | 82.9 g | 2273 g | 3.6% | 3.5% | 2742 g |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 500 μg | 900 μg | 55.6% | 53.8% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.6% | 3750 g |
| Vitamin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 2.1% | 4500 g |
| Vitamin B4, choline | 1.9 mg | 500 mg | 0.4% | 0.4% | 26316 g |
| Vitamin B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.9% | 5000 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 4.8% | 2000 g |
| Vitamin B9, folate | 10.7 μg | 400 μg | 2.7% | 2.6% | 3738 g |
| Vitamin C, ascorbic | 19.2 mg | 90 mg | 21.3% | 20.6% | 469 g |
| Vitamin E, alpha tocopherol, TE | 4.4 mg | 15 mg | 29.3% | 28.3% | 341 g |
| Vitamin H, biotin | 0.7 μg | 50 μg | 1.4% | 1.4% | 7143 g |
| Vitamin PP, NE | 0.5826 mg | 20 mg | 2.9% | 2.8% | 3433 g |
| niacin | 0.4 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 225.9 mg | 2500 mg | 9% | 8.7% | 1107 g |
| Calcium, Ca | 27 mg | 1000 mg | 2.7% | 2.6% | 3704 g |
| Magnesium, Mg | 16.5 mg | 400 mg | 4.1% | 4% | 2424 g |
| Sodium, Na | 84.2 mg | 1300 mg | 6.5% | 6.3% | 1544 g |
| Sulfur, S | 15.2 mg | 1000 mg | 1.5% | 1.5% | 6579 g |
| Phosphorus, P | 32.9 mg | 800 mg | 4.1% | 4% | 2432 g |
| Chlorine, Cl | 25.3 mg | 2300 mg | 1.1% | 1.1% | 9091 g |
| Trace Elements | |||||
| Aluminum, Al | 65.8 μg | ~ | |||
| Bohr, B | 75.7 μg | ~ | |||
| Iron, Fe | 0.8 mg | 18 mg | 4.4% | 4.3% | 2250 g |
| Iodine, I | 1.2 μg | 150 μg | 0.8% | 0.8% | 12500 g |
| Cobalt, Co | 3.1 μg | 10 μg | 31% | 30% | 323 g |
| Manganese, Mn | 0.09 mg | 2 mg | 4.5% | 4.4% | 2222 g |
| Copper, Cu | 54.9 μg | 1000 μg | 5.5% | 5.3% | 1821 g |
| Molybdenum, Mo. | 2.6 μg | 70 μg | 3.7% | 3.6% | 2692 g |
| Nickel, Ni | 5.3 μg | ~ | |||
| Rubidium, Rb | 135.3 μg | ~ | |||
| Fluorine, F | 12.5 μg | 4000 μg | 0.3% | 0.3% | 32000 g |
| Chrome, Cr | 2.2 μg | 50 μg | 4.4% | 4.3% | 2273 g |
| Zinc, Zn | 0.2143 mg | 12 mg | 1.8% | 1.7% | 5600 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.1 g | ~ | |||
| Mono- and disaccharides (sugars) | 4.2 g | max 100 г |
The energy value is 103,4 kcal.
Zucchini and tomato salad rich in vitamins and minerals such as: vitamin A – 55,6%, vitamin C – 21,3%, vitamin E – 29,3%, cobalt – 31%
- 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.
- 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.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Salad from zucchini and tomatoes PER 100 g
- 24 kCal
- 24 kCal
- 41 kCal
- 40 kCal
- 627 kCal
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