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5 of 5 List of Foods and Their Nutrients in Details

5 of 5 List of Foods and Their Nutrients in Details

List of foods along with their nutrition

Potatoes and their Nutrients / Nutrition

Along with the tomato and eggplant, the potato plant belongs to the nightshade family, of which some species are truly poisonous. Today, potatoes are one of the cheapest universal crops to produce and are available year-round.

The health benefits of consuming potatoes include maintaining bone structure, supporting heart health, reducing chronic inflammation, and preventing constipation.

The nutrients found in 2/3 cup (100 grams) of boiled potatoes:

  • Calories: 87

  • Water: 77%

  • Protein: 1.9 grams

  • Carbs: 20.1 grams

  • Sugar: 0.9 grams

  • Fiber: 1.8 grams

  • Fat: 0.1 grams

To know about Nutrients of Apple, Almonds, Bananas, Beetroot, Broccoli, Carrots, Cauliflower, Chickpeas, Chocolate, Coriander, Cinnamon must read once 1 of 5 List of Foods and Their Nutrients in Details

Pumpkin and their Nutrients / Nutrition

Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low in calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves, and even as a substitute for butter.

The potential health benefits of pumpkin including supporting heart health, eye health, promoting fertility, and giving immunity a boost.

One cup of cooked pumpkin (245 grams) contains:

  • Calories: 49

  • Fat: 0.2 grams

  • Protein: 2 grams

  • Carbs: 12 grams

  • Fiber: 3 grams

  • Vitamin A: 245% of the Reference Daily Intake (RDI)

  • Vitamin C: 19% of the RDI

  • Potassium: 16% of the RDI

  • Copper: 11% of the RDI

  • Manganese: 11% of the RDI

  • Vitamin B2: 11% of the RDI

  • Vitamin E: 10% of the RDI

  • Iron: 8% of the RDI

  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

  • Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water (2).

To know about Nutrients of Coffee, Flaxseed, Garlic, Ginger, Grapes, Grapefruit, Grean Tea, Honey read 2 of 5 List of Foods and Their Nutrients in Details

Spinach and their Nutrients / Nutrition

Spinach is one of the best sources of dietary magnesium and calcium.

The potential health benefits of spinach include: helping manage diabetes, helping preventing cancer, reducing the risk of asthma, lowering the risk of blood pressure, and improving bone health.

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:

  • Calories: 23

  • Water: 91%

  • Protein: 2.9 grams

  • Carbs: 3.6 grams

  • Sugar: 0.4 grams

  • Fiber: 2.2 grams

  • Fat: 0.4 grams

Strawberries and their Nutrients / Nutrition

Strawberries are one of the most popular, refreshing, and healthy treats on the planet; they contain many vitamins and antioxidants that can be beneficial for your health.

The potential health benefits of strawberries include: reducing the risk of heart disease, stroke, cancer, blood pressure, constipation, allergies, diabetes, and depression.

One cup of sliced, fresh strawberries, or 166 g, contains:

  • Calories: 53 kcal

  • Protein: 1.11 g

  • Carbohydrates: 12.75 g

  • Dietary fiber: 3.30 g

  • Calcium: 27 mg

  • Iron: 0.68 mg

  • Magnesium: 22 mg

  • Phosphorus: 40 mg

  • Potassium: 254 mg

  • Vitamin C: 97.60 mg

  • Folate: 40 micrograms (mcg)

  • Vitamin A: 28 international units (IU)

To know about Nutrients of kiwifruit, Mango, Milk, Mint, Mushrooms, Oats, Oily Fish read 3 of 5 List of Foods and Their Nutrients in Details

Sweet potatoes and their Nutrients / Nutrition

Sweet potatoes pack a powerful nutritional punch. They have over 400 percent of your daily needs for vitamin A in one medium potato, plus high levels of fiber and potassium.

The potential health benefits of sweet potatoes include a protective role against prostate cancer, promoting fertility, boosting immunity, and supporting vision.

The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are:

  • Calories: 86

  • Water: 77%

  • Protein: 1.6 grams

  • Carbs: 20.1 grams

  • Sugar: 4.2 grams

  • Fiber: 3 grams

  • Fat: 0.1 grams

Tofu and their Nutrients / Nutrition

Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol, and is an excellent source of protein, iron, and calcium.

The isoflavones (a type of compound called phytoestrogens) in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar, and prevent migraine headaches.

One 3.5-ounce (100-gram) serving of tofu offers:

  • Protein: 8 grams

  • Carbs: 2 grams

  • Fiber: 1 gram

  • Fat: 4 grams

  • Manganese: 31% of the RDI

  • Calcium: 20% of the RDI

  • Selenium: 14% of the RDI

  • Phosphorus: 12% of the RDI

  • Copper: 11% of the RDI

  • Magnesium: 9% of the RDI

  • Iron: 9% of the RDI

  • Zinc: 6% of the RDI

To know about Nutrients of Olive oil, Onions, Oranges, Oregano, Papaya, Peaches, Peppermint, Pineapple read 4 of 5 List of Foods and Their Nutrients in Details

Tomatoes and their Nutrients / Nutrition

The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene, and lutein.

The benefits of consuming fruits and vegetables of all kinds, including tomatoes, are infinite. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down.

Here are the nutrients in a small (100-gram) raw tomato:

  • Calories: 18

  • Water: 95%

  • Protein: 0.9 grams

  • Carbs: 3.9 grams

  • Sugar: 2.6 grams

  • Fiber: 1.2 grams

  • Fat: 0.2 grams

Watermelon and their Nutrients / Nutrition

Watermelon contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. Watermelon is a good source of lycopene.

The possible health benefits of watermelon include asthma prevention, reduction of high blood pressure, regulation of digestion, inflammation reduction, and promote healthy hair and skin. Watermelon is also one of the best sources lycopene.

One cup (154 grams) of watermelon has:

  • Vitamin C: 21% of the Reference Daily Intake (RDI)

  • Vitamin A: 18% of the RDI

  • Potassium: 5% of the RDI

  • Magnesium: 4% of the RDI

  • Vitamins B1, B5 and B6: 3% of the RDI

Recommended Dietary Allowance (RDA)

Reference Daily Intake (RDI)

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