Nutritional value and chemical composition .
The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
| Nutrient | Number | Norma** | % of normal in 100 g | % of normal in 100 kcal | 100% of the norm |
| Calorie | 56 kcal | 1684 kcal | 3.3% | 5.9% | 3007 g |
| Proteins | 1.56 g | 76 g | 2.1% | 3.8% | 4872 g |
| Fats | 0.22 g | 56 g | 0.4% | 0.7% | 25455 g |
| Carbohydrates | 12.29 g | 219 g | 5.6% | 10% | 1782 g |
| Dietary fiber | 2.1 g | 20 g | 10.5% | 18.8% | 952 g |
| Water | 83.48 g | 2273 g | 3.7% | 6.6% | 2723 g |
| Ash | 0.35 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.037 mg | 1.5 mg | 2.5% | 4.5% | 4054 g |
| Vitamin B2, Riboflavin | 0.17 mg | 1.8 mg | 9.4% | 16.8% | 1059 g |
| Vitamin B4, choline | 80 mg | 500 mg | 16% | 28.6% | 625 g |
| Vitamin B5, Pantothenic | 3.594 mg | 5 mg | 71.9% | 128.4% | 139 g |
| Vitamin B6, pyridoxine | 0.159 mg | 2 mg | 8% | 14.3% | 1258 g |
| Vitamin B9, folates | 21 µg | 400 mcg | 5.3% | 9.5% | 1905 |
| Vitamin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.5% | 30000 g |
| Vitamin D, calciferol | 0.7 µg | 10 µg | 7% | 12.5% | 1429 g |
| Vitamin D2, ergocalciferol | 0.7 µg | ~ | |||
| Vitamin PP, ne | 1.5 mg | 20 mg | 7.5% | 13.4% | 1333 g |
| Macronutrients | |||||
| Potassium, K | 117 mg | 2500 mg | 4.7% | 8.4% | 2137 g |
| Calcium, Ca | 3 mg | 1000 mg | 0.3% | 0.5% | 33333 g |
| Magnesium, Mg | 14 mg | 400 mg | 3.5% | 6.3% | 2857 g |
| Sodium, Na | 240 mg | 1300 mg | 18.5% | 33% | 542 g |
| Sulfur, S | 15.6 mg | 1000 mg | 1.6% | 2.9% | 6410 g |
| Phosphorus, P | 29 mg | 800 mg | 3.6% | 6.4% | 2759 g |
| Minerals | |||||
| Iron, Fe | 0.44 mg | 18 mg | 2.4% | 4.3% | 4091 g |
| Manganese, Mn | 0.204 mg | 2 mg | 10.2% | 18.2% | 980 g |
| Copper, Cu | 896 µg | 1000 mcg | 89.6% | 160% | 112 g |
| Selenium, Se | 24.8 µg | 55 mcg | 45.1% | 80.5% | 222 g |
| Zinc, Zn | 1.33 mg | 12 mg | 11.1% | 19.8% | 902 g |
| Digestible carbohydrates | |||||
| Mono and disaccharides (sugars) | 3.84 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.089 g | ~ | |||
| Valine | 0.067 g | ~ | |||
| Histidine* | 0.022 g | ~ | |||
| Isoleucine | 0.055 g | ~ | |||
| Leucine | 0.093 g | ~ | |||
| Lysine | 0.047 g | ~ | |||
| Methionine | 0.025 g | ~ | |||
| Threonine | 0.068 g | ~ | |||
| Tryptophan | 0.004 g | ~ | |||
| Phenylalanine | 0.067 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.078 g | ~ | |||
| Aspartic acid | 0.104 g | ~ | |||
| Glycine | 0.057 g | ~ | |||
| Glutamic acid | 0.353 g | ~ | |||
| Proline | 0.057 g | ~ | |||
| Serine | 0.069 g | ~ | |||
| Tyrosine | 0.044 g | ~ | |||
| Cysteine | 0.027 g | ~ | |||
| The Sterol (sterols) | |||||
| Campesterol | 4 mg | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.05 g | max 18.7 g | |||
| 10:0 Capric | 0.004 g | ~ | |||
| 12:0 Lauric | 0.002 g | ~ | |||
| 14:0 Myristic | 0.004 g | ~ | |||
| 16:0 Palmitic | 0.027 g | ~ | |||
| 18:0 Stearic | 0.012 g | ~ | |||
| Monounsaturated fatty acids | 0.07 g | min 16.8 g | 0.4% | 0.7% | |
| 16:1 Palmitoleic | 0.02 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.034 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.016 g | ~ | |||
| Polyunsaturated fatty acids | 0.034 g | from 11.2-20.6 g | 0.3% | 0.5% | |
| 18:2 Linoleic | 0.031 g | ~ | |||
| 18:3 Linolenic | 0.003 g | ~ | |||
| Omega-3 fatty acids | 0.003 g | from 0.9 to 3.7 g | 0.3% | 0.5% | |
| Omega-6 fatty acids | 0.031 g | from 4.7 to 16.8 g | 0.7% | 1.3% |
The energy value is 56 kcal.
- cup pieces = 145 g (81.2 kcal)
- 4 mushrooms = 72 Gy (40.3 kcal)
Shiitake mushrooms are cooked, with salt rich in such vitamins and minerals as: choline – 16 %, vitamin B5 – 71,9 %, copper – 89,6 %, selenium – 45,1 %, zinc was 11.1 %
- Choline is part of lecithin that plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
- Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to the Kashin-Bek disease (osteoarthritis with multiple deformity of the joints, spine, and extremities), disease Kesan (endemic cardiomyopathy), hereditary thrombasthenia.
- Zinc is included in more than 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of expression of several genes. Inadequate intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of malformations of the fetus. The recent studies revealed the ability of high doses of zinc to break the copper absorption and thus contribute to development of anemia.
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Tags: calorie 56 kcal, the chemical composition, nutritional value, vitamins, minerals than helpful Shiitake mushrooms, cooked, with salt, calories, nutrients, beneficial properties of Shiitake mushrooms, cooked, with salt