Voedingswaarde en chemiese samestelling.
Die tabel toon die inhoud van voedingstowwe (kalorieë, proteïene, vette, koolhidrate, vitamiene en minerale) per 100 gram eetbare deel.
| voedingstowwe | Hoeveelheid | Norm ** | % van die norm in 100 g | % van die norm in 100 kcal | 100% normaal |
| Kaloriewaarde | 153 kCal | 1684 kCal | 9.1% | 5.9% | 1101 g |
| Proteïene | 0.95 g | 76 g | 1.3% | 0.8% | 8000 g |
| Vette | 9.91 g | 56 g | 17.7% | 11.6% | 565 g |
| Koolhidrate | 12.99 g | 219 g | 5.9% | 3.9% | 1686 g |
| Spysverteringsvesel | 1.9 g | 20 g | 9.5% | 6.2% | 1053 g |
| water | 73.42 g | 2273 g | 3.2% | 2.1% | 3096 g |
| Ash | 0.84 g | ~ | |||
| Vitamiene | |||||
| Vitamien A, RE | 28 μg | 900 μg | 3.1% | 2% | 3214 g |
| Retinol | 0.028 mg | ~ | |||
| Vitamien B1, tiamien | 0.026 mg | 1.5 mg | 1.7% | 1.1% | 5769 g |
| Vitamien B2, riboflavien | 0.02 mg | 1.8 mg | 1.1% | 0.7% | 9000 g |
| Vitamien B5, pantoteen | 0.246 mg | 5 mg | 4.9% | 3.2% | 2033 g |
| Vitamien B6, piridoksien | 0.112 mg | 2 mg | 5.6% | 3.7% | 1786 g |
| Vitamien B12, kobalamien | 0.01 μg | 3 μg | 0.3% | 0.2% | 30000 g |
| Vitamien C, askorbies | 14.6 mg | 90 mg | 16.2% | 10.6% | 616 g |
| Vitamien E, alfa-tokoferol, TE | 0.54 mg | 15 mg | 3.6% | 2.4% | 2778 g |
| beta Tokoferol | 0.04 mg | ~ | |||
| gamma-tokoferol | 4.79 mg | ~ | |||
| tokoferol | 1.64 mg | ~ | |||
| Vitamien K, filokinon | 70.9 μg | 120 μg | 59.1% | 38.6% | 169 g |
| Vitamien PP, NEE | 0.206 mg | 20 mg | 1% | 0.7% | 9709 g |
| makrovoedingstowwe | |||||
| Kalium, K | 129 mg | 2500 mg | 5.2% | 3.4% | 1938 g |
| Kalsium, Ca | 30 mg | 1000 mg | 3% | 2% | 3333 g |
| Magnesium, mg | 8 mg | 400 mg | 2% | 1.3% | 5000 g |
| Natrium, Na | 203 mg | 1300 mg | 15.6% | 10.2% | 640 g |
| Swael, S | 9.5 mg | 1000 mg | 1% | 0.7% | 10526 g |
| Fosfor, P | 20 mg | 800 mg | 2.5% | 1.6% | 4000 g |
| Spoorelemente | |||||
| Yster, Fe | 0.22 mg | 18 mg | 1.2% | 0.8% | 8182 g |
| Mangaan, Mn | 0.102 mg | 2 mg | 5.1% | 3.3% | 1961 g |
| Koper, Cu | 15 μg | 1000 μg | 1.5% | 1% | 6667 g |
| Sink, Zn | 0.14 mg | 12 mg | 1.2% | 0.8% | 8571 g |
| Verteerbare koolhidrate | |||||
| Mono- en disakkariede (suikers) | 12.19 g | maksimum 100 г | |||
| galaktose | 0.09 g | ~ | |||
| Glukose (dekstrose) | 1.69 g | ~ | |||
| sukrose | 8.96 g | ~ | |||
| fruktose | 1.44 g | ~ | |||
| Sterole | |||||
| Cholesterol | 4 mg | maksimum 300 mg | |||
| Vetsuur | |||||
| transgender | 0.037 g | maksimum 1.9 г | |||
| mono-onversadigde transvette | 0.008 g | ~ | |||
| Versadigde vetsure | |||||
| Versadigde vetsure | 1.599 g | maksimum 18.7 г | |||
| 4: 0 Olierig | 0.002 g | ~ | |||
| 6-0 nylon | 0.005 g | ~ | |||
| 8: 0 Kapriel | 0.004 g | ~ | |||
| 10:0 Capric | 0.007 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristies | 0.005 g | ~ | |||
| 15: 0 Pentadekanoies | 0.002 g | ~ | |||
| 16: 0 Palmities | 1.037 g | ~ | |||
| 17: 0 Margarien | 0.016 g | ~ | |||
| 18:0 Stearin | 0.438 g | ~ | |||
| 20: 0 Aragienies | 0.032 g | ~ | |||
| 22: 0 | 0.034 g | ~ | |||
| 24: 0 Lignoceric | 0.016 g | ~ | |||
| Mono-onversadigde vetsure | 2.671 g | min 16.8 г | 15.9% | 10.4% | |
| 16: 1 Palmitoleïs | 0.018 g | ~ | |||
| 16: 1 sis | 0.018 g | ~ | |||
| 17: 1 Heptadeceen | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 2.232 g | ~ | |||
| 18: 1 sis | 2.227 g | ~ | |||
| 18: 1 vert | 0.005 g | ~ | |||
| 20: 1 Gadoliese (omega-9) | 0.4 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 g | ~ | |||
| 22: 1 sis | 0.006 g | ~ | |||
| 22: 1 vert | 0.003 g | ~ | |||
| 24: 1 Nervonies, cis (omega-9) | 0.004 g | ~ | |||
| Poli-onversadigde vetsure | 5.348 g | van 11.2 na 20.6 | 47.8% | 31.2% | |
| 18: 2 Linoleïs | 5.021 g | ~ | |||
| 18: 2 trans-isomeer, nie bepaal nie | 0.029 g | ~ | |||
| 18: 2 Omega-6, Cis, Cis | 4.979 g | ~ | |||
| 18: 2 gekonjugeerde linoleïensuur | 0.013 g | ~ | |||
| 18: 3 Linoleen | 0.302 g | ~ | |||
| 18: 3 Omega-3, alfa linoleen | 0.279 g | ~ | |||
| 18:3 Omega-6, Gamma Linoleens | 0.024 g | ~ | |||
| 18:4 Styoride Omega-3 | 0.003 g | ~ | |||
| 20: 2 Eikosadienoïese, Omega-6, sis, sis | 0.002 g | ~ | |||
| 20: 3 Eikosatriene | 0.007 g | ~ | |||
| 20:3 Omega-6 | 0.006 g | ~ | |||
| 20: 4 Aragidonies | 0.004 g | ~ | |||
| 20: 5 Eikosapentaeenzuur (EPA), Omega-3 | 0.006 g | ~ | |||
| Omega-3 vetsure | 0.289 g | van 0.9 na 3.7 | 32.1% | 21% | |
| 22: 4 Dokosatetraene, Omega-6 | 0.001 g | ~ | |||
| 22: 6 Dokosaheksaenoïes (DHA), Omega-3 | 0.001 g | ~ | |||
| Omega-6 vetsure | 5.016 g | van 4.7 na 16.8 | 100% | 65.4% |
Die energiewaarde is 153 kcal.
- 0,75 koppie = 99 g (151.5 kCal)
Kitskos, koolslaai ryk aan vitamiene en minerale soos: vitamien C - 16,2%, vitamien K - 59,1%
- Vitamien C neem deel aan redoksreaksies, die werking van die immuunstelsel, bevorder die opname van yster. Tekorte lei tot los en bloeiende tandvleis, neusbloeding as gevolg van verhoogde deurlaatbaarheid en broosheid van die bloedvate.
- Vitamien K reguleer bloedstolling. Gebrek aan vitamien K lei tot 'n toename in bloedstollingstyd, 'n verlaagde inhoud van protrombien in die bloed.
Tags: kalorie -inhoud 153 kcal, chemiese samestelling, voedingswaarde, vitamiene, minerale, hoe kitskos nuttig is, koolslaai, kalorieë, voedingstowwe, nuttige eienskappe van kitskos, koolslaai