parmesan cheese

parmesan-cheese

PRIMARY MICRO NUTRIENTS Calcium, Iron, Phosphorus, Potassium, Zinc, Copper, Selenium, Magnesium, Vitamin A, B2, B12
SECONDARY MICRO NUTRIENTS  Manganese, Vitamin B5, D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Parmesan cheese % RDA
Nutrient Unit per 100g
g 3700 20.84 0.6%
Energy kcal 2600 431 16.6%
Protein g 90 38.46 42.7%
Total lipid (fat) g 87 28.61 32.9%
Carbohydrate, by difference g 224 4.06 1.8%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.9
Minerals
Calcium, Ca mg 1000 1109 110.9%
Iron, Fe mg 8 0.9 11.3%
Magnesium, Mg mg 420 38 9.0%
Phosphorus, P mg 700 729 104.1%
Potassium, K mg 470 125 26.6%
Sodium, Na mg 1529
Zinc, Zn mg 11 3.87 35.2%
Copper, Cu mg 0.9 0.238 26.4%
Manganese, Mn mg 2.3 0.085 3.7%
Selenium, Se µg 55 17.7 32.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.029 2.4%
Riboflavin mg 1.3 0.486 37.4%
Niacin mg 16 0.114 0.7%
Pantothenic acid mg 5 0.325 6.5%
Vitamin B-6 mg 1.7 0.049 2.9%
Folate, total µg 400 10 2.5%
Choline, total mg 15.4
Betaine mg
Vitamin B-12 µg 2.4 2.26 94.2%
Vitamin A, IU IU 5000 865 17.3%
Vitamin E, total mg 15 0.25 1.7%
Vitamin D IU 600 21 3.5%
Vitamin K (phylloquinone) µg 120 1.9 1.6%
Lipids
Fatty acids, total saturated g 17.37
Fatty acids, total monounsaturated g 8.73
Fatty acids, total polyunsaturated g 0.66
Cholesterol 72
Amino Acids g
Tryptophan g 0.518
Threonine g 1.455
Isoleucine g 1.969
Leucine g 3.718
Lysine g 2.98
Methionine g 1.016
Cystine g 0.122
Phenylalanine g 2.081
Tyrosine g 2.328
Valine g 2.524
Arginine g 1.567
Histidine g 1.092
Alanine g 1.163
Aspartic acid g 2.673
Glutamic acid g 8.696
Glycine g 0.759
Proline g 4.622
Serine g 2.292

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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