How many vitamins in Fish, pout, ocean, cooked, dry heat
People with low levels of vitamin in diet can suffer deficiency diseases.
Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.
Vitamin A (46 IU), Vitamin B-9 (8 mg) and Vitamin B-3 (2.55 mg) are some of the vitamins present in Fish, pout, ocean, cooked, dry heat.
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 Fish, pout, ocean, cooked, dry heat, you can find 46 IU of Vitamin A. It provides the 2% of the daily recommended value for the average adult.
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, pout, ocean, cooked, dry heat contains 1.04 micrograms of Vitamin B12, that’s the 17% 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 Fish, pout, ocean, cooked, dry heat contains 0.09 milligrams of Vitamin B-1, that’s the 6% 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.
0.07 milligrams of Vitamin B2 can be found on every 100 grams of Fish, pout, ocean, cooked, dry heat, the 4% 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.
2.55 milligrams of Vitamin B3 can be found on every 100 grams of Fish, pout, ocean, cooked, dry heat, the 13% of the total daily recommended Vitamin B3 intake.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.17 milligrams of Vitamin B5 can be found on every 100 grams of Fish, pout, ocean, cooked, dry heat, the 2% of the total daily recommended Vitamin B-5 intake.
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, pout, ocean, cooked, dry heat contains 8 micrograms of Vitamin B-9, that’s the 2% of the daily recommended value for an adult.
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Minerals in Fish, pout, ocean, cooked, dry heat
There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Some of the minerals found in Fish, pout, ocean, cooked, dry heat are: Potassium (513 mg), Phosphorus (256 mg) and Sodium (78 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.
13 milligrams of calcium can be found on every 100 grams of Fish, pout, ocean, cooked, dry heat, the 1% 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 Fish, pout, ocean, cooked, dry heat, you can find 0.36 milligrams of iron. It provides the 2% 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 Fish, pout, ocean, cooked, dry heat, you can find 513 milligrams of potassium. It provides the 11% 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 Fish, pout, ocean, cooked, dry heat contains 17 milligrams of magnesium, that’s the 4% 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 Fish, pout, ocean, cooked, dry heat contains 256 milligrams of phosphorus, that’s the 26% 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 Fish, pout, ocean, cooked, dry heat, you can find 78 milligrams of sodium. It provides the 5% 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.
1.32 milligrams of zinc can be found on every 100 grams of Fish, pout, ocean, cooked, dry heat, the 9% 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 Fish, pout, ocean, cooked, dry heat, you can find 0.04 milligrams of copper. It provides the 2% 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 Fish, pout, ocean, cooked, dry heat contains 0.01 milligrams of manganese, that’s the 1% 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 Fish, pout, ocean, cooked, dry heat contains 46.8 micrograms of selenium, that’s the 67% of the daily recommended value for an adult.
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Calories in Fish, pout, ocean, cooked, dry heat
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Fish, pout, ocean, cooked, dry heat have 102 calories, the 5% of your total daily calorie 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 Fish, pout, ocean, cooked, dry heat have 1.17 gr of total fat, the 2% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.
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 Fish, pout, ocean, cooked, dry heat contain 0.41 grams of saturated fat, the 2% of your total daily needs.
Monounsaturated fatty acids
0.42 g
Polyunsaturated fatty acids
0.04 g
Data Facts Table of Fish, pout, ocean, cooked, dry heat
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
102 kcal |
5 % |
| Total fat |
1.17 g |
2 % |
| Carbohydrates |
0 gr |
0 % |
| Cholesterol |
67 mg |
22 % |
| Sodium |
78 mg |
5 % |
| Water |
76.1 mg |
76.1 % |
| Protein |
21.33 g |
43 % |
| VITAMINS |
| Vitamin A |
46 IU |
2 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
1.04 mg |
17 % |
| Vitamin C |
- |
- |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.09 µg |
6 % |
| Vitamin B-2 |
0.07 mg |
4 % |
| Vitamin B-3 |
2.55 mg |
13 % |
| Vitamin B-5 |
0.17 mg |
2 % |
| Vitamin B-9 |
8 mg |
2 % |
| MINERALS |
| Calcium |
13 mg |
1 % |
| Iron |
0.36 mg |
2 % |
| Potassium |
513 mg |
11 % |
| Phosphorus |
256 mg |
26 % |
| Sodium |
78 mg |
5 % |
| Zinc |
1.32 mg |
9 % |
| Copper |
0.04 mg |
2 % |
| Fluorine |
- |
- |
| Manganese |
0.01 mg |
1 % |
| Selenium |
46.8 µg |
67 % |