How many vitamins in Roughy Fish
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 (70 IU), Vitamin B-9 (26 mg) and Vitamin B-3 (1.53 mg) are some of the vitamins present in Roughy Fish.
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 Roughy Fish contains 70 IU of Vitamin A, that’s the 2% of the daily recommended value for an 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 Roughy Fish contains 0.38 micrograms of Vitamin B12, that’s the 6% 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 Roughy Fish, you can find 1.2 milligrams of Vitamin E. It provides the 8% of the daily recommended value for the average adult.
Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones.
In 100 grams of Roughy Fish, you can find 0.7 micrograms of Vitamin K. It provides the 1% of the daily recommended value for the average 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 Roughy Fish contains 0.03 milligrams of Vitamin B-1, that’s the 2% 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.
0.04 milligrams of Vitamin B2 can be found on every 100 grams of Roughy Fish, the 2% 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.
1.53 milligrams of Vitamin B3 can be found on every 100 grams of Roughy Fish, the 8% of the total daily recommended Vitamin B3 intake.
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 Roughy Fish contains 0.05 milligrams of Vitamin B-5, that’s the 1% 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 Roughy Fish contains 26 micrograms of Vitamin B-9, that’s the 7% of the daily recommended value for an adult.
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Minerals in Roughy Fish
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 Roughy Fish are: Potassium (167 mg), Phosphorus (107 mg) and Sodium (72 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 Roughy Fish, you can find 9 milligrams of calcium. It provides the 1% of the daily recommended value for the average person.
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 Roughy Fish contains 1.01 milligrams of iron, that’s the 6% of the daily recommended value for one person.
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.
167 milligrams of potassium can be found on every 100 grams of Roughy Fish, the 4% of the total daily recommended potassium intake.
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 Roughy Fish, you can find 17 milligrams of magnesium. It provides the 4% of the daily recommended value for the average adult.
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.
107 milligrams of phosphorus can be found on every 100 grams of Roughy Fish, the 11% of the total daily recommended phosphorus intake.
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 Roughy Fish contains 72 milligrams of sodium, that’s the 5% of the daily recommended value for one person.
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 Roughy Fish contains 0.23 milligrams of zinc, that’s the 2% of the daily recommended value for one person.
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.
0.07 milligrams of copper can be found on every 100 grams of Roughy Fish, the 4% of the total daily recommended copper intake.
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.
0.05 milligrams of manganese can be found on every 100 grams of Roughy Fish, the 3% of the total daily recommended manganese intake.
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 Roughy Fish, you can find 66.7 micrograms of selenium. It provides the 95% of the daily recommended value for the average adult.
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Calories in Roughy Fish
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Roughy Fish you have 76 calories, the 4% of your total daily needs.
In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.
Fats and Cholesterol
100 grams of Roughy Fish contain the 1% of your total daily needs: 0.7 grams of total fat.
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.
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
You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).
100 grams of Roughy Fish contain the0 of your total daily needs saturated fat, exactly 0.01 grams.
Monounsaturated fatty acids
0.23 g
Polyunsaturated fatty acids
0.1 g
Data Facts Table of Roughy Fish
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
76 kcal |
4 % |
| Total fat |
0.7 g |
1 % |
| Carbohydrates |
0 gr |
0 % |
| Cholesterol |
60 mg |
20 % |
| Sodium |
72 mg |
5 % |
| Water |
75.67 mg |
75.7 % |
| Protein |
16.41 g |
33 % |
| VITAMINS |
| Vitamin A |
70 IU |
2 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
0.38 mg |
6 % |
| Vitamin C |
- |
- |
| Vitamin D |
- |
- |
| Vitamin E |
1.2 mg |
8 % |
| Vitamin K |
0.7 mg |
1 % |
| Vitamin B-1 |
0.03 µg |
2 % |
| Vitamin B-2 |
0.04 mg |
2 % |
| Vitamin B-3 |
1.53 mg |
8 % |
| Vitamin B-5 |
0.05 mg |
1 % |
| Vitamin B-9 |
26 mg |
7 % |
| MINERALS |
| Calcium |
9 mg |
1 % |
| Iron |
1.01 mg |
6 % |
| Potassium |
167 mg |
4 % |
| Phosphorus |
107 mg |
11 % |
| Sodium |
72 mg |
5 % |
| Zinc |
0.23 mg |
2 % |
| Copper |
0.07 mg |
4 % |
| Fluorine |
- |
- |
| Manganese |
0.05 mg |
3 % |
| Selenium |
66.7 µg |
95 % |