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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| Protein | 2.49 g | 76 g | 3.3% | 16.5% | 3052 g |
| lemak | 0.27 g | 56 g | 0.5% | 2.5% | 20741 g |
| Karbohidrat | 0.11 g | 219 g | 0.1% | 0.5% | 199091 g |
| Serat Alimentary | 3.3 g | 20 g | 16.5% | 82.5% | 606 g |
| Water | 93.21 g | 2273 g | 4.1% | 20.5% | 2439 g |
| Ash | 0.63 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 258 μg | 900 μg | 28.7% | 143.5% | 349 g |
| Vitamin B1, tiamin | 0.048 mg | 1.5 mg | 3.2% | 16% | 3125 g |
| Vitamin B2, riboflavin | 0.061 mg | 1.8 mg | 3.4% | 17% | 2951 g |
| Vitamin B5, pantotenat | 0.019 mg | 5 mg | 0.4% | 2% | 26316 g |
| Vitamin B6, pyridoxine | 0.131 mg | 2 mg | 6.6% | 33% | 1527 g |
| Vitamin B9, folat | 138 μg | 400 μg | 34.5% | 172.5% | 290 g |
| Vitamin C, askorbik | 25.3 mg | 90 mg | 28.1% | 140.5% | 356 g |
| Vitamin PP, NO | 0.314 mg | 20 mg | 1.6% | 8% | 6369 g |
| Makronutrien | |||||
| Kalium, K | 170 mg | 2500 mg | 6.8% | 34% | 1471 g |
| Kalsium, Ca | 116 mg | 1000 mg | 11.6% | 58% | 862 g |
| Magnesium, mg | 15 mg | 400 mg | 3.8% | 19% | 2667 g |
| Natrium, Na | 29 mg | 1300 mg | 2.2% | 11% | 4483 g |
| Belerang, S | 24.9 mg | 1000 mg | 2.5% | 12.5% | 4016 g |
| Fosfor, P | 30 mg | 800 mg | 3.8% | 19% | 2667 g |
| Lacak Unsur | |||||
| Wesi, Fe | 1.29 mg | 18 mg | 7.2% | 36% | 1395 g |
| Manganese, Mbak | 0.339 mg | 2 mg | 17% | 85% | 590 g |
| Tembaga, Cu | 67 μg | 1000 μg | 6.7% | 33.5% | 1493 g |
| Selenium, Yen | 0.7 μg | 55 μg | 1.3% | 6.5% | 7857 g |
| Seng, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 g |
| Asam Amino Penting | |||||
| Arginin * | 0.181 g | ~ | |||
| valine | 0.097 g | ~ | |||
| Histidin * | 0.045 g | ~ | |||
| Isoleucine | 0.091 g | ~ | |||
| leucine | 0.076 g | ~ | |||
| lisin | 0.113 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.066 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| fenilalanin | 0.066 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| tirosin | 0.132 g | ~ | |||
| cysteine | 0.037 g | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 0.014 g | maksimal 18.7 г | |||
| 16: 0 Palmitic | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Asam lemak tak jenuh tunggal | 0.124 g | min 16.8 г | 0.7% | 3.5% | |
| 16: 1 Palmitoleik | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.02 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.026 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.077 g | ~ | |||
| Asam lemak polimaturaturasi | 0.051 g | saka 11.2 kanggo 20.6 | 0.5% | 2.5% | |
| 18: 2 Linolik | 0.027 g | ~ | |||
| 18: 3 Linolen | 0.024 g | ~ | |||
| Omega-3 asam lemak | 0.024 g | saka 0.9 kanggo 3.7 | 2.7% | 13.5% | |
| Omega-6 asam lemak | 0.027 g | saka 4.7 kanggo 16.8 | 0.6% | 3% |
Nilai energi yaiku 20 kkal.
- tuwung, disigar = 146 g (29.2 kCal)
- paket (10 oz) = 284 g (56.8 kCal)
Godhong sawi, beku, ora dimasak sugih ing vitamin lan mineral kayata: vitamin A - 28,7%, vitamin B9 - 34,5%, vitamin C - 28,1%, kalsium - 11,6%, mangan - 17%
- vitamin A tanggung jawab kanggo pangembangan normal, fungsi reproduksi, kesehatan kulit lan mripat, lan njaga kekebalan.
- 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.
- calcium minangka komponen utama balung kita, minangka regulator sistem saraf, melu kontraksi otot. Kekurangan kalsium nyebabake demineralisasi tulang punggung, balung panggul lan ekstremitas ngisor, nambah risiko osteoporosis.
- Manganese melu pembentukan balung lan jaringan ikat, minangka bagean saka enzim sing melu metabolisme asam amino, karbohidrat, katekolamin; penting kanggo sintesis kolesterol lan nukleotida. Konsumsi sing ora cukup diiringi rasa mudhun sing alon, kelainan ing sistem reproduksi, nambah fragility jaringan tulang, kelainan karbohidrat lan metabolisme lipid.
Tags: kandungan kalori 20 kkal, komposisi kimia, nilai nutrisi, vitamin, mineral, apa gunane Sawi godhong, beku, mentah, kalori, nutrisi, sifat migunani Sawi godhong, beku, mentah