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 | 446 kCal | 1684 kCal | 26.5% | 5.9% | 378 g |
| Protein | 18.55 g | 76 g | 24.4% | 5.5% | 410 g |
| lemak | 19.4 g | 56 g | 34.6% | 7.8% | 289 g |
| Karbohidrat | 35.35 g | 219 g | 16.1% | 3.6% | 620 g |
| Serat Alimentary | 18.4 g | 20 g | 92% | 20.6% | 109 g |
| Water | 4.5 g | 2273 g | 0.2% | 50511 g | |
| Ash | 3.8 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 3 μg | 900 μg | 0.3% | 0.1% | 30000 g |
| Vitamin B1, tiamin | 0.034 mg | 1.5 mg | 2.3% | 0.5% | 4412 g |
| Vitamin B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 0.7% | 3462 g |
| Vitamin B4, kolin | 39.1 mg | 500 mg | 7.8% | 1.7% | 1279 g |
| Vitamin B5, pantotenat | 0.056 mg | 5 mg | 1.1% | 0.2% | 8929 g |
| Vitamin B6, pyridoxine | 0.037 mg | 2 mg | 1.9% | 0.4% | 5405 g |
| Vitamin B9, folat | 9 μg | 400 μg | 2.3% | 0.5% | 4444 g |
| Vitamin C, askorbik | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 g |
| Vitamin PP, NO | 0.286 mg | 20 mg | 1.4% | 0.3% | 6993 g |
| Betaine | 0.3 mg | ~ | |||
| Makronutrien | |||||
| Kalium, K | 919 mg | 2500 mg | 36.8% | 8.3% | 272 g |
| Kalsium, Ca | 55 mg | 1000 mg | 5.5% | 1.2% | 1818 g |
| Magnesium, mg | 262 mg | 400 mg | 65.5% | 14.7% | 153 g |
| Natrium, Na | 2541 mg | 1300 mg | 195.5% | 43.8% | 51 g |
| Belerang, S | 185.5 mg | 1000 mg | 18.6% | 4.2% | 539 g |
| Fosfor, P | 92 mg | 800 mg | 11.5% | 2.6% | 870 g |
| Lacak Unsur | |||||
| Wesi, Fe | 3.31 mg | 18 mg | 18.4% | 4.1% | 544 g |
| Manganese, Mbak | 0.496 mg | 2 mg | 24.8% | 5.6% | 403 g |
| Tembaga, Cu | 690 μg | 1000 μg | 69% | 15.5% | 145 g |
| Seng, Zn | 10.3 mg | 12 mg | 85.8% | 19.2% | 117 g |
| Asam Amino Penting | |||||
| Arginin * | 3.049 g | ~ | |||
| valine | 1.491 g | ~ | |||
| Histidin * | 0.515 g | ~ | |||
| Isoleucine | 0.956 g | ~ | |||
| leucine | 1.572 g | ~ | |||
| lisin | 1.386 g | ~ | |||
| methionine | 0.417 g | ~ | |||
| threonine | 0.683 g | ~ | |||
| tryptophan | 0.326 g | ~ | |||
| fenilalanin | 0.924 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 0.875 g | ~ | |||
| Asam partikel | 1.873 g | ~ | |||
| glycine | 1.358 g | ~ | |||
| Asam glutamat | 3.262 g | ~ | |||
| Prolin | 0.756 g | ~ | |||
| serine | 0.868 g | ~ | |||
| tirosin | 0.77 g | ~ | |||
| cysteine | 0.228 g | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 3.67 g | maksimal 18.7 г | |||
| 12: 0 | 0.019 g | ~ | |||
| 14: 0 Myristic | 0.022 g | ~ | |||
| 16: 0 Palmitic | 2.374 g | ~ | |||
| 18: 0 Stearin | 1.189 g | ~ | |||
| Asam lemak tak jenuh tunggal | 6.032 g | min 16.8 г | 35.9% | 8% | |
| 16: 1 Palmitoleik | 0.042 g | ~ | |||
| 18:1 Olein (omega-9) | 5.985 g | ~ | |||
| Asam lemak polimaturaturasi | 8.844 g | saka 11.2 kanggo 20.6 | 79% | 17.7% | |
| 18: 2 Linolik | 8.759 g | ~ | |||
| 18: 3 Linolen | 0.077 g | ~ | |||
| Omega-3 asam lemak | 0.077 g | saka 0.9 kanggo 3.7 | 8.6% | 1.9% | |
| Omega-6 asam lemak | 8.759 g | saka 4.7 kanggo 16.8 | 100% | 22.4% |
Nilai energi yaiku 446 kkal.
- tuwung = 64 g (285.4 kCal)
- oz (85 wiji) = 28.35 g (126.4 kCal)
Wiji waluh, unpeeled, goreng karo uyah sugih karo vitamin lan mineral kayata: kalium - 36,8%, magnesium - 65,5%, fosfor - 11,5%, zat besi - 18,4%, mangan - 24,8%, tembaga - 69%, seng - 85,8%
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- Magnesium melu metabolisme energi, sintesis protein, asam nukleat, duwe efek stabil ing membran, perlu kanggo njaga homeostasis kalsium, kalium lan sodium. Kurang magnesium nyebabake hypomagnesemia, tambah risiko kena hipertensi, penyakit jantung.
- fosfor melu akeh proses fisiologis, kalebu metabolisme energi, ngatur keseimbangan asam-basa, yaiku bagean saka fosfolipid, nukleotida lan asam nukleat, perlu kanggo mineralisasi balung lan untu. Kekirangan nyebabake anorexia, anemia, rickets.
- Iron minangka bagean saka protein saka macem-macem fungsi, kalebu enzim. Melu transportasi elektron, oksigen, njamin proses reaksi redoks lan aktivasi peroksidasi. Konsumsi ora cukup nyebabake anemia hypochromic, atoni otot balung kekurangan myoglobin, tambah lemes, miokardiopati, gastritis atropik.
- 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.
- 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.
- seng minangka bagean saka luwih saka 300 enzim, melu proses sintesis lan dekomposisi karbohidrat, protein, lemak, asam nukleat lan kanggo ngatur ekspresi pirang-pirang gen. Konsumsi sing ora cukup nyebabake anemia, imunodefisiensi sekunder, sirosis ati, disfungsi seksual, lan malformasi janin. Panaliten anyar wis nuduhake kemampuan dosis seng kanggo ngganggu penyerapan tembaga lan banjur nyumbang kanggo pangembangan anemia.
Tags: isi kalori 446 kkal, komposisi kimia, nilai gizi, vitamins, mineral, apa migunani wiji waluh, unrefined, goreng karo uyah, kalori, gizi, migunani wiji waluh, unpeeled, goreng karo uyah