Porcini cooked in the microwave

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.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie35 kcal1684 kcal2.1%6%4811 g
Proteins3.91 g76 g5.1%14.6%1944
Fats0.46 g56 g0.8%2.3%12174 g
Carbohydrates3.54 g219 g1.6%4.6%6186 g
Dietary fiber2.5 g20 g12.5%35.7%800 g
Water88.52 g2273 g3.9%11.1%2568 g
Ash1.08 g~
Vitamins
Vitamin B1, thiamine0.06 mg1.5 mg4%11.4%2500 g
Vitamin B2, Riboflavin0.431 mg1.8 mg23.9%68.3%418 g
Vitamin B4, choline30.3 mg500 mg6.1%17.4%1650 g
Vitamin B5, Pantothenic1.96 mg5 mg39.2%112%255 g
Vitamin B6, pyridoxine0.049 mg2 mg2.5%7.1%4082 g
Vitamin B9, folates16 µg400 mcg4%11.4%2500 g
Vitamin D, calciferol0.3 µg10 µg3%8.6%3333 g
Vitamin D2, ergocalciferol0.3 µg~
Vitamin PP, ne5.35 mg20 mg26.8%76.6%374 g
Betaine10.1 mg~
Macronutrients
Potassium, K488 mg2500 mg19.5%55.7%512 g
Calcium, Ca6 mg1000 mg0.6%1.7%Was 16667 g
Magnesium, Mg14 mg400 mg3.5%10%2857 g
Sodium, Na17 mg1300 mg1.3%3.7%7647 g
Sulfur, S39.1 mg1000 mg3.9%11.1%2558 g
Phosphorus, P127 mg800 mg15.9%45.4%630 g
Minerals
Iron, Fe0.33 mg18 mg1.8%5.1%5455 g
Manganese, Mn0.064 mg2 mg3.2%9.1%3125 g
Copper, Cu370 µg1000 mcg37%105.7%270 g
Selenium, Se18 µg55 mcg32.7%93.4%306 g
Zinc, Zn0.73 mg12 mg6.1%17.4%1644 g
Essential amino acids
Arginine*0.089 g~
Valine0.265 g~
Histidine*0.065 g~
Isoleucine0.086 g~
Leucine0.137 g~
Lysine0.123 g~
Methionine0.036 g~
Threonine0.122 g~
Tryptophan0.039 g~
Phenylalanine0.097 g~
Amino acid
Alanine0.227 g~
Aspartic acid0.222 g~
Glycine0.104 g~
Glutamic acid0.391 g~
Proline0.087 g~
Serine0.108 g~
Tyrosine0.05 g~
Cysteine0.014 g~
Saturated fatty acids
Nasadenie fatty acids0.06 gmax 18.7 g
16:0 Palmitic0.05 g~
18:0 Stearic0.01 g~
Monounsaturated fatty acids0.02 gmin 16.8 g0.1%0.3%
16:1 Palmitoleic0.01 g~
18:1 Oleic (omega-9)0.01 g~
Polyunsaturated fatty acids0.28 gfrom 11.2-20.6 g2.5%7.1%
18:2 Linoleic0.28 g~
Omega-6 fatty acids0.28 gfrom 4.7 to 16.8 g6%17.1%

The energy value is 35 kcal.

White mushroom cooked in the microwave is rich in such vitamins and minerals as vitamin B2 – 23,9 %, vitamin B5 – 39,2 %, vitamin PP – 26,8 %, potassium – 19,5 %, phosphorus – 15,9 %, copper – 37 %, selenium – 32,7 %
  • Vitamin B2 is involved in redox reactions, contributes to the susceptibility of the colors of the visual analyzer and the dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the health of the skin, mucous membranes, impaired light and twilight vision.
  • 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.
  • Vitamin PP is involved in redox reactions and energy metabolism. Insufficient intake of vitamin accompanied by a disturbance of the normal condition of the skin, gastrointestinal tract and nervous system.
  • Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
  • Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • 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.

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