Fish, mackerel, spanish, raw Nutrition Facts

100 grams of Fish, mackerel, spanish, raw contain no carbohydrates, is fiber-free, 19.29 grams of protein, 59 milligrams of sodium, and 71.67 grams of water

100 grams of Fish, mackerel, spanish, raw contain 139 calories, the 7% of your total daily needs.

Fish, mackerel, spanish, raw have 76 milligrams of Cholesterol and 6.3 grams of fat.

It also contains some important vitamins you can see below: Vitamin A (130 IU), Vitamin D (7.3 µg) or Vitamin B-12 (2.4 mg).

Nutrients in Fish, mackerel, spanish, raw

Energy

139 kcal

100 grams of Fish, mackerel, spanish, raw have the 7% of your total daily calorie needs: 139 calories.

Carbohydrates

0 gr

Fish, mackerel, spanish, raw is carbohydrate-free

Sugars

0 mg

Fish, mackerel, spanish, raw is sugar-free

Dietary fiber

0 g

Fish, mackerel, spanish, raw is fiber-free

Sodium

59 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Fish, mackerel, spanish, raw have 59 mg of salt, the 4% of your total daily needs.

Water

71.67 g

100 grams of Fish, mackerel, spanish, raw contain 71.67 grams of water, the 71.7% of the total weight.

Protein

19.29 g

An average adults needs 50 grams of protein per day. 100 grams of Fish, mackerel, spanish, raw have 19.29 gr of protein, the 39% of your total daily needs.
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How many vitamins in Fish, mackerel, spanish, raw

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

The essential vitamins present in Fish, mackerel, spanish, raw are: Vitamin A (130 IU), Vitamin D (7.3 µg) and Vitamin B-12 (2.4 mg).

Vitamin A

130 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Fish, mackerel, spanish, raw contains 130 IU of Vitamin A, that’s the 4% of the daily recommended value for an adult.

Vitamin B-12

2.4 µg

Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan. 100 grams of Fish, mackerel, spanish, raw contains 2.4 micrograms of Vitamin B12, that’s the 40% of the daily recommended value for an adult.

Vitamin C

1.6 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Fish, mackerel, spanish, raw, you can find 1.6 milligrams of Vitamin C. It provides the 3% of the daily recommended value for the average adult.

Vitamin D

7.3 µg

Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis. 100 grams of Fish, mackerel, spanish, raw contains 7.3 micrograms of Vitamin D, that’s the 73% of the daily recommended value for an adult.

Vitamin E

0.69 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Fish, mackerel, spanish, raw, you can find 0.69 milligrams of Vitamin E. It provides the 5% of the daily recommended value for the average adult.

Vitamin K

0.1 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Fish, mackerel, spanish, raw contains 0.1 micrograms of Vitamin K, that’s the 0% of the daily recommended value for an adult.

Vitamin B-1

0.13 mg

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 Fish, mackerel, spanish, raw contains 0.13 milligrams of Vitamin B-1, that’s the 9% of the daily recommended value for an adult.

Vitamin B-2

0.17 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Fish, mackerel, spanish, raw contains 0.17 milligrams of Vitamin B-2, that’s the 10% of the daily recommended value for an adult.

Vitamin B-3

2.3 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Fish, mackerel, spanish, raw contains 2.3 milligrams of Vitamin B-3, that’s the 12% of the daily recommended value for an adult.

Vitamin B-5

0.75 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Fish, mackerel, spanish, raw contains 0.75 milligrams of Vitamin B-5, that’s the 8% of the daily recommended value for an adult.

Vitamin B-9

1 µg

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 Fish, mackerel, spanish, raw contains 1 micrograms of Vitamin B-9, that’s the 0% of the daily recommended value for an adult.
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Minerals in Fish, mackerel, spanish, raw

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

Potassium (446 mg), Phosphorus (205 mg) and Sodium (59 mg) are some of the minerals present in Fish, mackerel, spanish, raw.


Calcium

11 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Fish, mackerel, spanish, raw, you can find 11 milligrams of calcium. It provides the 1% of the daily recommended value for the average person.

Iron

0.44 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Fish, mackerel, spanish, raw contains 0.44 milligrams of iron, that’s the 2% of the daily recommended value for one person.

Potassium

446 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 446 milligrams of potassium can be found on every 100 grams of Fish, mackerel, spanish, raw, the 9% of the total daily recommended potassium intake.

Magnesium

33 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Fish, mackerel, spanish, raw, you can find 33 milligrams of magnesium. It provides the 8% of the daily recommended value for the average adult.

Phosphorus

205 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 205 milligrams of phosphorus can be found on every 100 grams of Fish, mackerel, spanish, raw, the 21% of the total daily recommended phosphorus intake.

Sodium

59 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Fish, mackerel, spanish, raw contains 59 milligrams of sodium, that’s the 4% of the daily recommended value for one person.

Zinc

0.49 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Fish, mackerel, spanish, raw contains 0.49 milligrams of zinc, that’s the 3% of the daily recommended value for one person.

Copper

0.05 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.05 milligrams of copper can be found on every 100 grams of Fish, mackerel, spanish, raw, the 3% of the total daily recommended copper intake.

Manganese

0.01 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 0.01 milligrams of manganese can be found on every 100 grams of Fish, mackerel, spanish, raw, the 1% of the total daily recommended manganese intake.

Selenium

36.5 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Fish, mackerel, spanish, raw, you can find 36.5 micrograms of selenium. It provides the 52% of the daily recommended value for the average adult.
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Calories in Fish, mackerel, spanish, raw

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 7% of your total daily needs from 100 grams of Fish, mackerel, spanish, raw (139 calories / 100 grams).

Calories

139 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

6.3 g

100 grams of Fish, mackerel, spanish, raw have 6.3 gr of total fat, the 10% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

76 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

1.82 g

In 100 grams of Fish, mackerel, spanish, raw you can find the 9% of your total daily needs (1.82 grams of saturated fat).

Monounsaturated fatty acids

1.53 g

Polyunsaturated fatty acids

1.73 g

Data Facts Table of Fish, mackerel, spanish, raw

  per 100gr Daily value
NUTRIENTS
Energy 139 kcal 7 %
Total fat 6.3 g 10 %
Carbohydrates 0 gr 0 %
Cholesterol 76 mg 25 %
Sodium 59 mg 4 %
Water 71.67 mg 71.7 %
Protein 19.29 g 39 %
VITAMINS
Vitamin A 130 IU 4 %
Vitamin B-6 - -
Vitamin B-12 2.4 mg 40 %
Vitamin C 1.6 mg 3 %
Vitamin D   7.3 mg 73 %
Vitamin E 0.69 mg 5 %
Vitamin K 0.1 mg 0 %
Vitamin B-1 0.13 µg 9 %
Vitamin B-2 0.17 mg 10 %
Vitamin B-3 2.3 mg 12 %
Vitamin B-5 0.75 mg 8 %
Vitamin B-9 1 mg 0 %
MINERALS
Calcium 11 mg 1 %
Iron 0.44 mg 2 %
Potassium 446 mg 9 %
Phosphorus 205 mg 21 %
Sodium 59 mg 4 %
Zinc 0.49 mg 3 %
Copper 0.05 mg 3 %
Fluorine - -
Manganese 0.01 mg 1 %
Selenium   36.5 µg 52 %