How many vitamins in Cooked Swamp cabbage
Remember that vitamins are healthy substances that your body needs to develop and function properly.
This section will help you make well-informed decisions about best sources of vitamins.
Vitamin A (5,200 IU), Vitamin B-9 (35 mg) and Vitamin C (16.0 mg) are some of the vitamins present in Cooked Swamp cabbage.
Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction.
In 100 grams of Cooked Swamp cabbage, you can find 5,200 IU of Vitamin A. It provides the 173% of the daily recommended value for the average adult.
Vitamin C plays a big role in the area of cardiovascular health and has numerous functions in the human body like collagen production, carnitine and catecholamines.Also helps in the development and maintenance of blood vessels, cartilage, and scar tissue.
100 grams of Cooked Swamp cabbage contains 16.0 milligrams of Vitamin C, that’s the 27% of the daily recommended value for an adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Cooked Swamp cabbage contains 0.05 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.
Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue.
0.08 milligrams of Vitamin B2 can be found on every 100 grams of Cooked Swamp cabbage, the 5% of the total daily recommended Vitamin B2 intake.
Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol.
0.5 milligrams of Vitamin B3 can be found on every 100 grams of Cooked Swamp cabbage, the 3% of the total daily recommended Vitamin B3 intake.
Vitamin B5 is an important Stress Reducer and Heart Health regulator. It also builds Stamina -reducing body fatigue and weariness- and acts as a synthesizer of many important components required by the human body.
In 100 grams of Cooked Swamp cabbage, you can find 0.12 milligrams of Vitamin B5. It provides the 1% of the daily recommended value for the average adult.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Cooked Swamp cabbage contains 35 micrograms of Vitamin B-9, that’s the 9% of the daily recommended value for an adult.
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Minerals in Cooked Swamp cabbage
The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.
Some of the minerals found in Cooked Swamp cabbage are: Potassium (284 mg), Sodium (122 mg) and Calcium (54 mg).
Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight.
54 milligrams of calcium can be found on every 100 grams of Cooked Swamp cabbage, the 5% of the total daily recommended calcium intake.
Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells.
In 100 grams of Cooked Swamp cabbage, you can find 1.32 milligrams of iron. It provides the 7% of the daily recommended value for the average adult.
The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism.
In 100 grams of Cooked Swamp cabbage, you can find 284 milligrams of potassium. It provides the 6% of the daily recommended value for the average adult.
Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation.
100 grams of Cooked Swamp cabbage contains 30 milligrams of magnesium, that’s the 8% of the daily recommended value for one person.
Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements.
100 grams of Cooked Swamp cabbage contains 42 milligrams of phosphorus, that’s the 4% of the daily recommended value for one person.
Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration.
In 100 grams of Cooked Swamp cabbage, you can find 122 milligrams of sodium. It provides the 8% of the daily recommended value for the average adult.
Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system.
0.16 milligrams of zinc can be found on every 100 grams of Cooked Swamp cabbage, the 1% of the total daily recommended zinc intake.
Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells.
In 100 grams of Cooked Swamp cabbage, you can find 0.02 milligrams of copper. It provides the 1% of the daily recommended value for the average adult.
Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities.
100 grams of Cooked Swamp cabbage contains 0.14 milligrams of manganese, that’s the 7% of the daily recommended value for an adult.
Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects.
100 grams of Cooked Swamp cabbage contains 0.9 micrograms of selenium, that’s the 1% of the daily recommended value for an adult.
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Calories in Cooked Swamp cabbage
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Cooked Swamp cabbage you have 20 calories, the 1% of your total daily needs.
There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.
Fats and Cholesterol
100 grams of Cooked Swamp cabbage have 0.24 gr of total fat, the 0% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
100 grams of Cooked Swamp cabbage contain 0.03 grams of saturated fat, the 0% of your total daily needs.
Monounsaturated fatty acids
0.007 g
Polyunsaturated fatty acids
0.1 g
Data Facts Table of Cooked Swamp cabbage
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
20 kcal |
1 % |
| Total fat |
0.24 g |
0 % |
| Carbohydrates |
3.71 gr |
1 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
122 mg |
8 % |
| Water |
92.93 mg |
92.9 % |
| Protein |
2.08 g |
4 % |
| VITAMINS |
| Vitamin A |
5,200 IU |
173 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
16.0 mg |
27 % |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.05 µg |
3 % |
| Vitamin B-2 |
0.08 mg |
5 % |
| Vitamin B-3 |
0.5 mg |
3 % |
| Vitamin B-5 |
0.12 mg |
1 % |
| Vitamin B-9 |
35 mg |
9 % |
| MINERALS |
| Calcium |
54 mg |
5 % |
| Iron |
1.32 mg |
7 % |
| Potassium |
284 mg |
6 % |
| Phosphorus |
42 mg |
4 % |
| Sodium |
122 mg |
8 % |
| Zinc |
0.16 mg |
1 % |
| Copper |
0.02 mg |
1 % |
| Fluorine |
- |
- |
| Manganese |
0.14 mg |
7 % |
| Selenium |
0.9 µg |
1 % |