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 | 111 kCal | 1684 kCal | 6.6% | 5.9% | 1517 g |
| Protein | 23.48 g | 76 g | 30.9% | 27.8% | 324 g |
| lemak | 1.18 g | 56 g | 2.1% | 1.9% | 4746 g |
| Water | 73.65 g | 2273 g | 3.2% | 2.9% | 3086 g |
| Ash | 1.7 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 17 μg | 900 μg | 1.9% | 1.7% | 5294 g |
| Retinol | 0.017 mg | ~ | |||
| Vitamin B1, tiamin | 0.054 mg | 1.5 mg | 3.6% | 3.2% | 2778 g |
| Vitamin B2, riboflavin | 0.223 mg | 1.8 mg | 12.4% | 11.2% | 807 g |
| Vitamin B4, kolin | 91.6 mg | 500 mg | 18.3% | 16.5% | 546 g |
| Vitamin B5, pantotenat | 0.432 mg | 5 mg | 8.6% | 7.7% | 1157 g |
| Vitamin B6, pyridoxine | 0.329 mg | 2 mg | 16.5% | 14.9% | 608 g |
| Vitamin B9, folat | 3 μg | 400 μg | 0.8% | 0.7% | 13333 g |
| Vitamin B12, kobalamin | 3.66 μg | 3 μg | 122% | 109.9% | 82 g |
| Vitamin D, kalsium | 1.3 μg | 10 μg | 13% | 11.7% | 769 g |
| Vitamin D3, kolekalsiferol | 1.3 μg | ~ | |||
| Vitamin E, alpha tokoferol, TE | 0.28 mg | 15 mg | 1.9% | 1.7% | 5357 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 3.949 mg | 20 mg | 19.7% | 17.7% | 506 g |
| Makronutrien | |||||
| Kalium, K | 430 mg | 2500 mg | 17.2% | 15.5% | 581 g |
| Kalsium, Ca | 72 mg | 1000 mg | 7.2% | 6.5% | 1389 g |
| Magnesium, mg | 81 mg | 400 mg | 20.3% | 18.3% | 494 g |
| Natrium, Na | 419 mg | 1300 mg | 32.2% | 29% | 310 g |
| Belerang, S | 234.8 mg | 1000 mg | 23.5% | 21.2% | 426 g |
| Fosfor, P | 267 mg | 800 mg | 33.4% | 30.1% | 300 g |
| Lacak Unsur | |||||
| Wesi, Fe | 0.56 mg | 18 mg | 3.1% | 2.8% | 3214 g |
| Manganese, Mbak | 0.018 mg | 2 mg | 0.9% | 0.8% | 11111 g |
| Tembaga, Cu | 60 μg | 1000 μg | 6% | 5.4% | 1667 g |
| Selenium, Yen | 44.1 μg | 55 μg | 80.2% | 72.3% | 125 g |
| Seng, Zn | 0.57 mg | 12 mg | 4.8% | 4.3% | 2105 g |
| Asam Amino Penting | |||||
| Arginin * | 1.406 g | ~ | |||
| valine | 1.21 g | ~ | |||
| Histidin * | 0.691 g | ~ | |||
| Isoleucine | 1.082 g | ~ | |||
| leucine | 1.908 g | ~ | |||
| lisin | 2.157 g | ~ | |||
| methionine | 0.696 g | ~ | |||
| threonine | 1.029 g | ~ | |||
| tryptophan | 0.263 g | ~ | |||
| fenilalanin | 0.917 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 1.42 g | ~ | |||
| Asam partikel | 2.405 g | ~ | |||
| glycine | 1.127 g | ~ | |||
| Asam glutamat | 3.506 g | ~ | |||
| Prolin | 0.831 g | ~ | |||
| serine | 0.958 g | ~ | |||
| tirosin | 0.792 g | ~ | |||
| cysteine | 0.251 g | ~ | |||
| Steroid | |||||
| kolesterol | 86 mg | maks 300 mg | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 0.159 g | maksimal 18.7 г | |||
| 14: 0 Myristic | 0.006 g | ~ | |||
| 16: 0 Palmitic | 0.101 g | ~ | |||
| 18: 0 Stearin | 0.052 g | ~ | |||
| Asam lemak tak jenuh tunggal | 0.134 g | min 16.8 г | 0.8% | 0.7% | |
| 16: 1 Palmitoleik | 0.014 g | ~ | |||
| 18:1 Olein (omega-9) | 0.081 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.027 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.012 g | ~ | |||
| Asam lemak polimaturaturasi | 0.583 g | saka 11.2 kanggo 20.6 | 5.2% | 4.7% | |
| 18: 2 Linolik | 0.011 g | ~ | |||
| 18: 4 Omega-3 pati | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.031 g | ~ | |||
| 20: 5 Asam eicosapentaenoic (EPA), Omega-3 | 0.086 g | ~ | |||
| Omega-3 asam lemak | 0.542 g | saka 0.9 kanggo 3.7 | 60.2% | 54.2% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.027 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.423 g | ~ | |||
| Omega-6 asam lemak | 0.042 g | saka 4.7 kanggo 16.8 | 0.9% | 0.8% |
Nilai energi yaiku 111 kkal.
- 3 ons = 85 g (94.4 kCal)
- isi = 60 g (66.6 kCal)
Pollock sing dimasak kanthi panas sugih vitamin lan mineral kayata: vitamin B2 – 12,4%, kolin – 18,3%, vitamin B6 – 16,5%, vitamin B12 – 122%, vitamin D – 13%, vitamin PP – 19,7% , kalium - 17,2%, magnesium - 20,3%, fosfor - 33,4%, selenium - 80,2%
- 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 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 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 D njaga homeostasis kalsium lan fosfor, nindakake proses mineralisasi tulang. Kekurangan vitamin D nyebabake metabolisme kalsium lan fosfor sing rusak ing balung, ningkatake demineralisasi jaringan tulang, sing nyebabake risiko osteoporosis nambah.
- Vitamin PP melu reaksi redoks metabolisme energi. Asupan vitamin sing ora cekap diiringi gangguan kondisi normal kulit, saluran gastrointestinal lan sistem saraf.
- 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.
- 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 111 kkal, komposisi kimia, nilai gizi, vitamins, mineral, carane pollock masak ing panas migunani, kalori, gizi, migunani saka pollock masak ing panas.