Nasturtium, fresh (raw, organic?)

The nasturtium is native to South and Central America. It adorns gardens with its yellow-orange flowers and enriches salads with a pleasant spiciness.

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© CC-by-sa 3.0, Paul Adam, Wikipedia The bright red-orange flower of the nasturtium - Tropaeolum majus.

Nutrient tables

Nutritional Information per 100g		2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Energy	31 kcal 129 kJ	1.5% Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids	0.50 g	0.7% Recommended daily allowance according to the GDA: 70g
Saturated Fats	0.10 g	0.5% Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)	4.8 g	1.8% Recommended daily allowance according to the GDA: 270g
Sugars	1.9 g	2.1% Recommended daily allowance according to the GDA: 90g
Fiber	2.5 g	10.0% Recommended daily allowance according to the GDA: 25g
Protein (albumin)	2.7 g	5.4% Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:8.5 mg)	22 mg	0.9% Recommended daily allowance according to the GDA: 2.4g

Recommended daily allowance according to the GDA.

Fat/Lipids

Carbohydrates

Protein (albumin)

Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
Vit	Vitamin K Vitamin K, a fat-soluble vitamin, is found in green vegetables and lettuce, among other things. It plays an important role in blood clotting and bone metabolism further information	125 µg	167.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vit	Vitamin C (ascorbic acid) Vitamin C is a water-soluble vitamin and an important antioxidant. It is found in fruits and vegetables and carries out important functions in the body. further information	60 mg	76.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Prot	Methionine (Met, M) Methionine is one of the eight essential amino acids and is the precursor of the sulfur-containing amino acid cysteine. further information	0.48 g	51.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Elem	Calcium, Ca Calcium (Ca) is an essential quantity element and gives bones and teeth stability and strength. Green vegetables and nuts are rich in calcium. further information	197 mg	25.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Min	Iron, Fe Iron is a trace element that is involved in the transport of oxygen in the blood, in the storage of oxygen in the cells and in the energy metabolism. further information	3.0 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Elem	Potassium, K Potassium (K), an essential quantity element, occurs in most foods and is important for regulating the membrane potential of the body's cells. further information	413 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Min	Manganese, Mn Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.40 mg	20.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Prot	Threonine (Thr, T) Threonine is one of the eight essential amino acids, plays a role in the "growing" and in building and maintaining collagen and mucous membranes. further information	0.14 g	15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Prot	Tryptophan (Trp, W) Tryptophan is one of the eight essential amino acids and plays an important role as a precursor for the messenger substance serotonin and the B vitamin niacin. further information	0.04 g	15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Vit	Riboflavin (vitamin B2) Riboflavin, a water-soluble B vitamin, is heat-resistant and sensitive to light. It is involved in important metabolic processes in many enzymes. further information	0.20 mg	14.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential amino acids		2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Methionine (Met, M) Methionine is one of the eight essential amino acids and is the precursor of the sulfur-containing amino acid cysteine. further information	0.48 g	51.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Tryptophan (Trp, W) Tryptophan is one of the eight essential amino acids and plays an important role as a precursor for the messenger substance serotonin and the B vitamin niacin. further information	0.04 g	15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) Threonine is one of the eight essential amino acids, plays a role in the "growing" and in building and maintaining collagen and mucous membranes. further information	0.14 g	15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) Isoleucine is one of the eight essential amino acids, belongs to the group of branched-chain amino acids and is important for building muscles. further information	0.15 g	12.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Valine (Val, V) Valine is one of the eight essential amino acids and is an important component and source of energy for the muscles. further information	0.18 g	11.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) Leucin gehört zu den acht essentiellen Aminosäuren und ist vor allem am Aufbau von Muskelmasse beteiligt. Viel Leucin enthalten z.B. Hülsenfrüchte und Nüsse. further information	0.22 g	9.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) Lysine is an essential amino acid. Lysine is an important component of collagen and essential for the maintenance of muscle and connective tissue. further information	0.16 g	9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Phenylalanine (Phe, F) Phenylalanine is one of the eight essential amino acids that contribute to the synthesis of important endogenous substances. further information	0.15 g	9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g

Nutritional Information per 100g

Vitamins		2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Vitamin K Vitamin K, a fat-soluble vitamin, is found in green vegetables and lettuce, among other things. It plays an important role in blood clotting and bone metabolism further information	125 µg	167.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin C (ascorbic acid) Vitamin C is a water-soluble vitamin and an important antioxidant. It is found in fruits and vegetables and carries out important functions in the body. further information	60 mg	76.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Riboflavin (vitamin B2) Riboflavin, a water-soluble B vitamin, is heat-resistant and sensitive to light. It is involved in important metabolic processes in many enzymes. further information	0.20 mg	14.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin B6 (pyridoxine) Vitamin B6 is a water-soluble vitamin that is involved in around 100 enzymatic reactions. It plays an important role in the protein metabolism. further information	0.20 mg	14.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) Niacin ist ein wasserlösliches Vitamin, das der Körper auch selbst aus der Aminosäure Tryptophan bilden kann. Es ist wichtig im Energiestoffwechsel. further information	1.8 mg	11.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Thiamine (vitamin B1) Thiamine, a water-soluble B vitamin, occurs mainly in the outer layer of grain. It fulfills many tasks in the energy metabolism and nervous system. further information	0.10 mg	9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin E, as a-TEs Vitamin E is one of the fat-soluble vitamins. Its main function is to act as an antioxidant on the lipid layers of the body's cells. further information	0.80 mg	7.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Pantothenic acid (vitamin B5) Pantothenic acid, a water-soluble B vitamin, is found in practically every food. It is significantly involved in innumerable metabolic reactions. further information	0.10 mg	2.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Biotin (ex vitamin B7, H) Biotin is a water-soluble vitamin from the B complex and is widespread in nature. Biotin produced in the large intestine is partly available to the body. further information	0.60 µg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg
Vitamin A, as RAE Vitamin A is a fat-soluble vitamin and includes several substances, such as retinol and beta-carotene. It plays an important role in the process of seeing. further information	0.15 µg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg

Nutritional Information per 100g

Essential macroelements (macronutrients)		2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Calcium, Ca Calcium (Ca) is an essential quantity element and gives bones and teeth stability and strength. Green vegetables and nuts are rich in calcium. further information	197 mg	25.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Potassium, K Potassium (K), an essential quantity element, occurs in most foods and is important for regulating the membrane potential of the body's cells. further information	413 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Magnesium, Mg Magnesium (Mg) is an essential quantity element and participates in over 300 enzymatic metabolic reactions. Seeds and nuts are rich in magnesium. further information	37 mg	10.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P Phosphorus (P), an essential quantity element and an important component of bones, teeth and the cell membranes. It plays a role in energy production. further information	51 mg	7.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Sodium, Na Sodium (Na), an essential quantity element, is usually found in our food as table salt (NaCl). Sodium affects blood pressure and water balance. further information	8.5 mg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients)		2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Iron, Fe Iron is a trace element that is involved in the transport of oxygen in the blood, in the storage of oxygen in the cells and in the energy metabolism. further information	3.0 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Manganese, Mn Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.40 mg	20.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu Copper is an essential trace element that is involved in the endogenous antioxidant system and in the formation of connective tissue, pigments and hemoglobin. further information	0.10 mg	10.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn Zinc is a trace element that is involved in over 300 enzymes and plays a role in wound healing, vision, "insulinstorage" and the immune system. further information	0.20 mg	2.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iod, I (Jod, J) Iodine is an essential trace element and occurs in seawater and in the soil. Its function: part of thyroid hormones. further information	2.0 µg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 150 µg