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 | 172 kCal | 1684 kCal | 10.2% | 5.9% | 979 g |
| Protein | 7.89 g | 76 g | 10.4% | 6% | 963 g |
| lemak | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
| Karbohidrat | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
| Serat Alimentary | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
| Water | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
| Ash | 2.52 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 244 μg | 900 μg | 27.1% | 15.8% | 369 g |
| Retinol | 0.12 mg | ~ | |||
| carotenes alpha | 3 μg | ~ | |||
| beta Karoten | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 g |
| beta Cryptoxanthin | 2 μg | ~ | |||
| Lutein + Zeaxanthin | 3249 μg | ~ | |||
| Vitamin B1, tiamin | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 g |
| Vitamin B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 g |
| Vitamin B4, kolin | 61 mg | 500 mg | 12.2% | 7.1% | 820 g |
| Vitamin B5, pantotenat | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 g |
| Vitamin B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 g |
| Vitamin B9, folat | 77 μg | 400 μg | 19.3% | 11.2% | 519 g |
| Vitamin B12, kobalamin | 0.4 μg | 3 μg | 13.3% | 7.7% | 750 g |
| Vitamin C, askorbik | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 g |
| Vitamin D, kalsium | 0.8 μg | 10 μg | 8% | 4.7% | 1250 g |
| Vitamin D3, kolekalsiferol | 0.8 μg | ~ | |||
| Vitamin E, alpha tokoferol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 g |
| tokoferol beta | 0.01 mg | ~ | |||
| Rentang tokoferol | 0.16 mg | ~ | |||
| Vitamin K, phylloquinone | 126.5 μg | 120 μg | 105.4% | 61.3% | 95 g |
| Vitamin PP, NO | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 g |
| Betaine | 29.9 mg | ~ | |||
| Makronutrien | |||||
| Kalium, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 g |
| Kalsium, Ca | 165 mg | 1000 mg | 16.5% | 9.6% | 606 g |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 g |
| Natrium, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 g |
| Belerang, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 g |
| Fosfor, P | 139 mg | 800 mg | 17.4% | 10.1% | 576 g |
| Lacak Unsur | |||||
| Wesi, Fe | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 g |
| Manganese, Mbak | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 g |
| Tembaga, Cu | 59 μg | 1000 μg | 5.9% | 3.4% | 1695 g |
| Selenium, Yen | 11.1 μg | 55 μg | 20.2% | 11.7% | 495 g |
| Fluorin, F | 4.7 μg | 4000 μg | 0.1% | 0.1% | 85106 g |
| Seng, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 g |
| Karbohidrat sing bisa dicerna | |||||
| Mono- lan disakarida (gula) | 1.85 g | maksimal 100 г | |||
| galaktosa | 0.04 g | ~ | |||
| Glukosa (dextrose) | 0.08 g | ~ | |||
| lactose | 1.51 g | ~ | |||
| Maltosa | 0.03 g | ~ | |||
| sukrose | 0.06 g | ~ | |||
| fruktosa | 0.05 g | ~ | |||
| Asam Amino Penting | |||||
| Arginin * | 0.366 g | ~ | |||
| valine | 0.505 g | ~ | |||
| Histidin * | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucine | 0.708 g | ~ | |||
| lisin | 0.558 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| tryptophan | 0.108 g | ~ | |||
| fenilalanin | 0.406 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 0.323 g | ~ | |||
| Asam partikel | 0.627 g | ~ | |||
| glycine | 0.216 g | ~ | |||
| Asam glutamat | 1.556 g | ~ | |||
| Prolin | 0.646 g | ~ | |||
| serine | 0.467 g | ~ | |||
| tirosin | 0.35 g | ~ | |||
| cysteine | 0.095 g | ~ | |||
| Steroid | |||||
| kolesterol | 118 mg | maks 300 mg | |||
| Asam lemak | |||||
| transgender | 0.188 g | maksimal 1.9 г | |||
| lemak trans monounsaturated | 0.171 g | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 6.091 g | maksimal 18.7 г | |||
| 4: 0 Lengo | 0.314 g | ~ | |||
| 6-0 nilon | 0.189 g | ~ | |||
| 8: 0 Kapsul | 0.116 g | ~ | |||
| 10: 0 Capric | 0.227 g | ~ | |||
| 12: 0 | 0.224 g | ~ | |||
| 14: 0 Myristic | 0.858 g | ~ | |||
| 15: 0 Pentadekanoik | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.89 g | ~ | |||
| Margasin 17-0 | 0.035 g | ~ | |||
| 18: 0 Stearin | 1.225 g | ~ | |||
| 20: 0 Arakinis | 0.01 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| 24: 0 Lignoserik | 0.001 g | ~ | |||
| Asam lemak tak jenuh tunggal | 3.021 g | min 16.8 г | 18% | 10.5% | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleik | 0.215 g | ~ | |||
| 18:1 Olein (omega-9) | 2.793 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Asam lemak polimaturaturasi | 0.61 g | saka 11.2 kanggo 20.6 | 5.4% | 3.1% | |
| 18: 2 Linolik | 0.467 g | ~ | |||
| 18: 3 Linolen | 0.111 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Asam eicosapentaenoic (EPA), Omega-3 | 0.001 g | ~ | |||
| Omega-3 asam lemak | 0.119 g | saka 0.9 kanggo 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Omega-6 asam lemak | 0.492 g | saka 4.7 kanggo 16.8 | 10.5% | 6.1% |
Nilai energi yaiku 172 kkal.
- tuwung = 136 g (233.9 kCal)
- panenan resep = 813 g (1398.4 kCal)
Bayam diunekake sugih karo vitamin lan mineral kayata: vitamin A - 27,1%, beta-karoten - 29,9%, vitamin B2 - 14,6%, kolin - 12,2%, vitamin B9 - 19,3%, vitamin B12 - 13,3%, vitamin K - 105,4%, kalsium - 16,5%, fosfor - 17,4%, mangan - 13,5%, selenium - 20,2%
- vitamin A tanggung jawab kanggo pangembangan normal, fungsi reproduksi, kesehatan kulit lan mripat, lan njaga kekebalan.
- B-karoten minangka provitamin A lan nduweni sifat antioksidan. 6 mcg beta-karoten padha karo 1 mcg vitamin A.
- vitamin B2 melu reaksi redoks, nambah sensitivitas warna analisa visual lan adaptasi peteng. Asupan vitamin B2 sing ora cekap diiringi pelanggaran kondisi kulit, membran lendhut, gangguan cahaya lan penglihatan surup.
- campuran minangka bagean saka lesitin, nduweni pengaruh ing sintesis lan metabolisme fosfolipid ing ati, minangka sumber gugus metil gratis, tumindak minangka faktor lipotropik.
- 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 B12 nduweni peran penting ing metabolisme lan konversi asam amino. Folat lan vitamin B12 minangka vitamin sing ana gandhengane lan kalebu pembentukan getih. Kekurangan vitamin B12 nyebabake pangembangan kekurangan folat sebagean utawa sekunder, uga anemia, leukopenia, trombositopenia.
- vitamin K ngatur pembekuan getih. Kekurangan vitamin K nyebabake nambah wektu pembekuan getih, isi prothrombin sing diturunake ing 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.
- 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.
- 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.
- selenium - unsur penting sistem pertahanan antioksidan awak manungsa, duwe efek imunomodulator, melu regulasi tumindak hormon tiroid. Kekirangan nyebabake penyakit Kashin-Beck (osteoarthritis kanthi pirang-pirang cacat sendi, tulang punggung lan ekstremitas), penyakit Keshan (miokardiopati endemik), trombastenia turun temurun.
Tags: isi kalori 172 kkal, komposisi kimia, nilai nutrisi, vitamin, mineral, kepiye souffle Bayam, kalori, nutrisi, sifat migunani souffle bayam