How many vitamins in Mackerel Fish
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.
Some of the vitamins found in Mackerel Fish are: Vitamin A (167 IU), Vitamin D (16.1 µg) and Vitamin B-3 (9.08 mg).
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 Mackerel Fish, you can find 167 IU of Vitamin A. It provides the 6% 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 Mackerel Fish contains 8.71 micrograms of Vitamin B12, that’s the 145% of the daily recommended value for an adult.
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 Mackerel Fish, you can find 0.4 milligrams of Vitamin C. It provides the 1% of the daily recommended value for the average adult.
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 Mackerel Fish contains 16.1 micrograms of Vitamin D, that’s the 161% of the daily recommended value for an adult.
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 Mackerel Fish, you can find 1.52 milligrams of Vitamin E. It provides the 10% of the daily recommended value for the average adult.
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 Mackerel Fish contains 5.0 micrograms of Vitamin K, that’s the 6% 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 Mackerel Fish contains 0.17 milligrams of Vitamin B-1, that’s the 11% of the daily recommended value for an adult.
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 Mackerel Fish contains 0.31 milligrams of Vitamin B-2, that’s the 18% of the daily recommended value for an adult.
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 Mackerel Fish contains 9.08 milligrams of Vitamin B-3, that’s the 45% of the daily recommended value for an adult.
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 Mackerel Fish contains 0.85 milligrams of Vitamin B-5, that’s the 9% of the daily recommended value for an 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 Mackerel Fish 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 Mackerel Fish
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.
The essential minerals present in Mackerel Fish are: Potassium (314 mg), Phosphorus (217 mg) and Sodium (90 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.
12 milligrams of calcium can be found on every 100 grams of Mackerel Fish, 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 Mackerel Fish, you can find 1.63 milligrams of iron. It provides the 9% 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 Mackerel Fish, you can find 314 milligrams of potassium. It provides the 7% 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 Mackerel Fish contains 76 milligrams of magnesium, that’s the 19% 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 Mackerel Fish contains 217 milligrams of phosphorus, that’s the 22% 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 Mackerel Fish, you can find 90 milligrams of sodium. It provides the 6% 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.
0.63 milligrams of zinc can be found on every 100 grams of Mackerel Fish, the 4% 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 Mackerel Fish, you can find 0.07 milligrams of copper. It provides the 4% 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 Mackerel Fish 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 Mackerel Fish contains 44.1 micrograms of selenium, that’s the 63% of the daily recommended value for an adult.
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Calories in Mackerel Fish
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Mackerel Fish have 205 calories, the 10% 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 Mackerel Fish contain 13.89 grams of total fat, of which 3.25 gr. are saturated.
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 Mackerel Fish contain 3.25 grams of saturated fat, the 16% of your total daily needs.
Monounsaturated fatty acids
5.45 g
Polyunsaturated fatty acids
3.35 g
Data Facts Table of Mackerel Fish
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
205 kcal |
10 % |
| Total fat |
13.89 g |
21 % |
| Carbohydrates |
0 gr |
0 % |
| Cholesterol |
70 mg |
23 % |
| Sodium |
90 mg |
6 % |
| Water |
63.55 mg |
63.6 % |
| Protein |
18.6 g |
37 % |
| VITAMINS |
| Vitamin A |
167 IU |
6 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
8.71 mg |
145 % |
| Vitamin C |
0.4 mg |
1 % |
| Vitamin D |
16.1 mg |
161 % |
| Vitamin E |
1.52 mg |
10 % |
| Vitamin K |
5.0 mg |
6 % |
| Vitamin B-1 |
0.17 µg |
11 % |
| Vitamin B-2 |
0.31 mg |
18 % |
| Vitamin B-3 |
9.08 mg |
45 % |
| Vitamin B-5 |
0.85 mg |
9 % |
| Vitamin B-9 |
1 mg |
0 % |
| MINERALS |
| Calcium |
12 mg |
1 % |
| Iron |
1.63 mg |
9 % |
| Potassium |
314 mg |
7 % |
| Phosphorus |
217 mg |
22 % |
| Sodium |
90 mg |
6 % |
| Zinc |
0.63 mg |
4 % |
| Copper |
0.07 mg |
4 % |
| Fluorine |
- |
- |
| Manganese |
0.01 mg |
1 % |
| Selenium |
44.1 µg |
63 % |