So I thought I'd start up this page as I'm always interested in how we are doing nutritionally. All these nutritional breakdowns are from Wikipedia.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,393 kJ (333 kcal) |
| Carbohydrates | 60 g |
| - Sugars | 2 g |
| - Dietary fiber | 15 g |
| Fat | 1 g |
| Protein | 24 g |
| Water | 12 g |
| Pantothenic acid (B5) | 0.8 mg (16%) |
| Folate (Vit. B9) | 394 μg (99%) |
| Calcium | 143 mg (14%) |
| Iron | 8 mg (64%) |
| Magnesium | 140 mg (38%) |
| Zinc | 3 mg (30%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient database | |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 122 kJ (29 kcal) |
| Carbohydrates | 6.94 g |
| - Sugars | 3.32 g |
| - Dietary fiber | 2.6 g |
| Fat | 0.09 g |
| Protein | 1.51 g |
| Vitamin A equiv. | 2 μg (0%) |
| - beta-carotene | 20 μg (0%) |
| Folate (Vit. B9) | 24 μg (6%) |
| Vitamin C | 34.4 mg (57%) |
| Vitamin K | 47.6 μg (45%) |
| Potassium | 262 mg (6%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient database | |
Check out Leek the super Food!!
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 255 kJ (61 kcal) |
| Carbohydrates | 2.9 g |
| - Sugars | 3.9 g |
| - Dietary fiber | 1.8 g |
| Fat | 0.3 g |
| - saturated | 0.04 g |
| - monounsaturated | 0.004 g |
| - polyunsaturated | 0.166 g |
| Protein | 1.5 g |
| Water | 83 g |
| Vitamin A equiv. | 83 μg (9%) |
| Thiamine (Vit. B1) | 0.06 mg (5%) |
| Riboflavin (Vit. B2) | 0.03 mg (2%) |
| Niacin (Vit. B3) | 0.4 mg (3%) |
| Vitamin B6 | 0.233 mg (18%) |
| Folate (Vit. B9) | 64 μg (16%) |
| Vitamin B12 | 0 μg (0%) |
| Vitamin C | 12 mg (20%) |
| Vitamin E | 0.92 mg (6%) |
| Vitamin K | 47 μg (45%) |
| Calcium | 59 mg (6%) |
| Iron | 2.1 mg (17%) |
| Magnesium | 28 mg (8%) |
| Phosphorus | 35 mg (5%) |
| Potassium | 180 mg (4%) |
| Sodium | 20 mg (1%) |
| Zinc | 0.12 mg (1%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient database | |
Potato is another great source of Vit C, note that we do not eat citrus fruits cause of the food acids. Obviously the way you cook potato will impact on it's nutritional value, we very seldomly boil potato it's usually dry roasted or stirfried.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 321 kJ (77 kcal) |
| Carbohydrates | 19 g |
| - Starch | 15 g |
| - Dietary fiber | 2.2 g |
| Fat | 0.1 g |
| Protein | 2 g |
| Water | 75 g |
| Thiamine (Vit. B1) | 0.08 mg (6%) |
| Riboflavin (Vit. B2) | 0.03 mg (2%) |
| Niacin (Vit. B3) | 1.1 mg (7%) |
| Vitamin B6 | 0.25 mg (19%) |
| Vitamin C | 20 mg (33%) |
| Calcium | 12 mg (1%) |
| Iron | 1.8 mg (14%) |
| Magnesium | 23 mg (6%) |
| Phosphorus | 57 mg (8%) |
| Potassium | 421 mg (9%) |
| Sodium | 6 mg (0%) |
| Percentages are relative to US recommendations for adults. | |
