Nilai nutrisi lan komposisi kimia.
Tabel kasebut nuduhake isi nutrisi (kalori, protein, lemak, karbohidrat, vitamin lan mineral) saben 100 gram bagean sing bisa dipangan.
| Gondho | Quantity | Norm ** | % norma ing 100 g | % norma ing 100 kkal | 100% normal |
| Nilai kalori | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| Protein | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| lemak | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| Karbohidrat | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Serat Alimentary | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| Water | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| Ash | 1.58 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 7 μg | 900 μg | 0.8% | 0.5% | 12857 g |
| carotenes alpha | 24 μg | ~ | |||
| beta Karoten | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 g |
| beta Cryptoxanthin | 28 μg | ~ | |||
| Lutein + Zeaxanthin | 271 μg | ~ | |||
| Vitamin B1, tiamin | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 g |
| Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 g |
| Vitamin B4, kolin | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 g |
| Vitamin B5, pantotenat | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 g |
| Vitamin B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 g |
| Vitamin B9, folat | 81 μg | 400 μg | 20.3% | 12.7% | 494 g |
| Vitamin C, askorbik | 10 mg | 90 mg | 11.1% | 6.9% | 900 g |
| Vitamin E, alpha tokoferol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 g |
| tokoferol beta | 0.05 mg | ~ | |||
| Rentang tokoferol | 0.33 mg | ~ | |||
| tokoferol | 0.02 mg | ~ | |||
| Vitamin K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.9% | 571 g |
| Vitamin PP, NO | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 g |
| Betaine | 0.7 mg | ~ | |||
| Makronutrien | |||||
| Kalium, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g |
| Kalsium, Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 g |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 g |
| Natrium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 g |
| Belerang, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 g |
| Fosfor, P | 52 mg | 800 mg | 6.5% | 4.1% | 1538 g |
| Lacak Unsur | |||||
| Wesi, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g |
| Manganese, Mbak | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 g |
| Tembaga, Cu | 190 μg | 1000 μg | 19% | 11.9% | 526 g |
| Selenium, Yen | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g |
| Fluorin, F | 7 μg | 4000 μg | 0.2% | 0.1% | 57143 g |
| Seng, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 g |
| Karbohidrat sing bisa dicerna | |||||
| Pati lan dextrins | 0.11 g | ~ | |||
| Mono- lan disakarida (gula) | 0.66 g | maksimal 100 г | |||
| galaktosa | 0.1 g | ~ | |||
| Glukosa (dextrose) | 0.37 g | ~ | |||
| sukrose | 0.06 g | ~ | |||
| fruktosa | 0.12 g | ~ | |||
| Asam Amino Penting | |||||
| Arginin * | 0.088 g | ~ | |||
| valine | 0.107 g | ~ | |||
| Histidin * | 0.049 g | ~ | |||
| Isoleucine | 0.084 g | ~ | |||
| leucine | 0.143 g | ~ | |||
| lisin | 0.132 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| fenilalanin | 0.097 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 0.109 g | ~ | |||
| Asam partikel | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| Asam glutamat | 0.287 g | ~ | |||
| Prolin | 0.098 g | ~ | |||
| serine | 0.114 g | ~ | |||
| tirosin | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Steroid | |||||
| Kolesterol | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| sitosterol beta | 76 mg | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 2.126 g | maksimal 18.7 г | |||
| 8: 0 Kapsul | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Asam lemak tak jenuh tunggal | 9.799 g | min 16.8 г | 58.3% | 36.4% | |
| 16: 1 Palmitoleik | 0.698 g | ~ | |||
| 17: 1 Heptadetik | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 9.066 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.025 g | ~ | |||
| Asam lemak polimaturaturasi | 1.816 g | saka 11.2 kanggo 20.6 | 16.2% | 10.1% | |
| 18: 2 Linolik | 1.674 g | ~ | |||
| 18: 3 Linolen | 0.125 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.111 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenik | 0.015 g | ~ | |||
| 20: 3 Eicosatriene | 0.016 g | ~ | |||
| Omega-3 asam lemak | 0.111 g | saka 0.9 kanggo 3.7 | 12.3% | 7.7% | |
| Omega-6 asam lemak | 1.705 g | saka 4.7 kanggo 16.8 | 36.3% | 22.7% |
Nilai energi yaiku 160 kkal.
- tuwung, diiris = 146 g (233.6 kCal)
- cangkir, persagi = 150 g (240 kCal)
- tuwung, murni = 230 g (368 kCal)
- , NS ing Florida utawa California = 201 гр (321.6 b)
Avocado sugih karo vitamin lan mineral kayata: vitamin B5 - 27,8%, vitamin B6 - 12,9%, vitamin B9 - 20,3%, vitamin C - 11,1%, vitamin E - 13,8%, vitamin K - 17,5%, kalium - 19,4%, tembaga - 19%
- vitamin B5 melu protein, lemak, metabolisme karbohidrat, metabolisme kolesterol, sintesis saka pirang-pirang hormon, hemoglobin, ningkatake penyerapan asam amino lan gula ing usus, ndhukung fungsi korteks adrenal. Kurang asam pantotenat bisa nyebabake kerusakan kulit lan membran lendhut.
- vitamin B6 melu pangopènan reaksi kekebalan, hambatan lan proses eksitasi ing sistem saraf pusat, ing konversi asam amino, ing metabolisme triptofan, lipid lan asam nukleat, nyumbang kanggo pambentukan normal eritrosit, pangopènan level normal homosistein ing getih. Asupan vitamin B6 sing ora cekap diiringi nyuda napsu, nglanggar kondisi kulit, pangembangan homossteinemia, anemia.
- vitamin B6 minangka koenzim, dheweke melu metabolisme asam nukleat lan asam amino. Kekurangan folat nyebabake sintesis asam nukleat lan protein sing cacat, sing nyebabake nyandhet tuwuhing sel lan pamisahan, utamane jaringan kanthi cepet: sumsum balung, epitel usus, lan liya-liyane. Konsumsi folat sing ora cukup sajrone meteng minangka salah sawijining sebab prematuritas, kurang gizi, cacat bawaan lan kelainan perkembangan bocah. Asosiasi kuwat dituduhake ing antarane tingkat folat lan homosistein lan risiko penyakit kardiovaskular.
- vitamin C melu reaksi redoks, fungsi sistem kekebalan awak, ningkatake penyerapan zat besi. Kekirangan nyebabake permen karet sing ngeculake lan getihen, irung irung amarga tambah permeabilitas lan kerapuhan kapiler getih.
- vitamin e duwe sifat antioksidan, perlu kanggo fungsi gonad, otot jantung, minangka stabiliser universal membran sel. Kanthi kekurangan vitamin E, diamati hemolisis eritrosit lan kelainan neurologis.
- vitamin K ngatur pembekuan getih. Kekurangan vitamin K nyebabake nambah wektu pembekuan getih, isi prothrombin sing diturunake ing getih.
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- tembaga minangka bagean saka enzim kanthi kegiatan redoks lan melu metabolisme zat besi, stimulasi panyerapan protein lan karbohidrat. Melu proses nyedhiyakake jaringan awak manungsa kanthi oksigen. Kekurangan kasebut diwujudake dening kelainan nalika pembentukan sistem kardiovaskular lan kerangka, pangembangan displasia jaringan ikat.
Tags: isi kalori 160 kkal, komposisi kimia, nilai nutrisi, vitamin, mineral, cara alpukat migunani, kalori, nutrisi, khasiat alpukat