chicken

chicken

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin B3, B5, B6, B12
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Vitamin B1
NUTRITIONAL HIGHLIGHTS and NOTES
  • High protein and nutrient content
  • Chicken soup shown to boost immune function, especially good for colds
  • Digestive health
    • Chinese medicine – good for supporting GI function
    • Gelatin in chicken stock highly nutritious and healing to GI lining
FUNCTIONAL BENEFITS
  • Immune support – healing colds
  • Digestive health
PHYTONUTRIENTS
PLANT FAMILY
DANGERS
  • High saturated fat content of skin – remove before eating
  • Contamination with Campylobacter, Salmonella or Shigella bacteria – wash before and cook thoroughly
  • Fed with antibiotics to inhibit bacteria due to poor sanitation and to stimulate growth – buy Organic
  • Allergen food, particularly in children
  • Low amounts Oxalates (Calcium binding and Kidney stones)
  • Contains Purines – not good for Gout
  • Rich in amino acid Arginine, needed to virus replication (eg Herpes)
RDA Chicken, meat only, roasted % RDA Chicken, breast, cooked % RDA
Nutrient Unit per 100g per 100g
g 3700 63.79 1.7% 65.32 1.8%
Energy kcal 2600 190 7.3% 157 6.0%
Protein g 90 28.93 32.1% 32.06 35.6%
Total lipid (fat) g 87 7.41 8.5% 3.24 3.7%
Carbohydrate, by difference g 224 0 0.0% 0 0.0%
Fiber, total dietary g 38 0 0.0% 0 0.0%
Sugars, total g 0 0
Minerals
Calcium, Ca mg 1000 15 1.5% 6 0.6%
Iron, Fe mg 8 1.21 15.1% 0.49 6.1%
Magnesium, Mg mg 420 25 6.0% 32 7.6%
Phosphorus, P mg 700 195 27.9% 241 34.4%
Potassium, K mg 470 243 51.7% 343 73.0%
Sodium, Na mg 86 47
Zinc, Zn mg 11 2.1 19.1% 0.96 8.7%
Copper, Cu mg 0.9 0.067 7.4% 0.044 4.9%
Manganese, Mn mg 2.3 0.019 0.8% 0.012 0.5%
Selenium, Se µg 55 22 40.0% 31.9 58.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0% 0 0.0%
Thiamin mg 1.2 0.069 5.8% 0.098 8.2%
Riboflavin mg 1.3 0.178 13.7% 0.187 14.4%
Niacin mg 16 9.173 57.3% 9.45 59.1%
Pantothenic acid mg 5 1.104 22.1% 1.585 31.7%
Vitamin B-6 mg 1.7 0.47 27.6% 0.921 54.2%
Folate, total µg 400 6 1.5% 0.0%
Choline, total mg 78.8 117
Betaine mg 5.7 10
Vitamin B-12 µg 2.4 0.33 13.8% 0.2 8.3%
Vitamin A, IU IU 5000 53 1.1% 33 0.7%
Vitamin E, total mg 15 0.27 1.8% 0.41 2.7%
Vitamin D IU 600 5 0.8% 1 0.2%
Vitamin K (phylloquinone) µg 120 2.4 2.0% 4.3 3.6%
Lipids
Fatty acids, total saturated g 2.04 1.01
Fatty acids, total monounsaturated g 2.66 1.275
Fatty acids, total polyunsaturated g 1.69 0.791
Amino Acids
Tryptophan g 0.338 0.404
Threonine g 1.222 1.438
Isoleucine g 1.528 1.573
Leucine g 2.171 2.652
Lysine g 2.458 3.083
Methionine g 0.801 0.834
Cystine g 0.37 0.336
Phenylalanine g 1.148 1.294
Tyrosine g 0.977 1.155
Valine g 1.435 1.66
Arginine g 1.745 2.168
Histidine g 0.898 1.195
Alanine g 1.578 1.872
Aspartic acid g 2.578 3.015
Glutamic acid g 4.333 4.749
Glycine g 1.421 1.419
Proline g 1.19 1.019
Serine g 0.995 1.222

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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