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FOOD KNOWLEDGE
This is Food Knowledge for Jamaican Food / Jamaican Dinners website. Authentic Jamaican Food, Jamaican Baking, Jamaican Soups, Jamaican Pastries, Jamaican Sandwiches, Everything food Jamaica! JAMAICA'S NATURAL COOKING RECIPES AND VIDEO TUTORIALS! "FREE MEMEBERSHIP; COOKBOOKS PROVIDES EXCLUSIVE ACCESS RECIPES." - JamaicanDinners slogan is - REMEMBER NOW!.
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Food Knowledge objectives:


I got these nutrition facts from numerous places on the internet.
Mainly in one place. I am knowledgeable in nutrition,
but not certified to educate anyone in this field.

However, I am a professional person. I am a great chef that is the author of cookbooks.
I have experience using these foods to prepare and cook Jamaican Cuisines.

Food Knowledge is only here to guide you and inform you
my fans on how best to use many of these foods to cook.
I practiced using nature's food in cooking. It's the healthy choice.
So, it is from my own experiences I will share with you about organic foods.

This page is for jamaicandinners.com ordinance.
To be more informed and knowledgeable about the nutrition in foods we eat.

These are foods most Jamaicans eating. The foods listed on Jamaican Dinners/ Food Knowledge have a links to it's sources.
Go here! Read more. If you are a student and you are doing a research.

Please visit Jamaican Foods: ww.nutrition-and-you.com.
They have a great website on almost every food we eat.
It's very informative.



Jamaca's fruits, vegetables, foods and proteins. Photographs and nutrition facts:


1. Avocado


jamaicanraw_avocado_top_picture_link_video_tutorial

  1. The Avocado: Avocados are distinct fruits with high-fat content and calories. Subtly flavorful yet buttery, they are among the most popular fruits having nutrition profile similar to that of some edible nuts and seeds.
  2. Some of the common names for this staple fruit are alligator pear, aguacate, butter pear, etc.
  3. Botanically, the fruit belongs to the family of Lauraceae, the family that also includes some unusual members like bay laurel, cinnamon, etc. Scientific name is Persea americana Read more

    Avocado (Persea americana),
    Refuse seed and skin, Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 160 Kcal 8%
    Carbohydrates 8.53 g 6.5%
    Protein 2.0 g 3.5%
    Total Fat 14.66 g 48%
    Cholesterol 0 mg 0%
    Dietary Fiber 6.7 g 18%
    Vitamins
    Folates 81 µg 20%
    Niacin 1.738 mg 11%
    Pantothenic acid 1.389 mg 28%
    Pyridoxine 0.257 mg 20%
    Riboflavin 0.130 mg 10%
    Thiamin 0.067 mg 5.5%
    Vitamin A 146 IU 5%
    Vitamin C 10 mg 17%
    Vitamin E 2.07 mg 14%
    Vitamin K 21 µg 17.5%
    Electrolytes
    Sodium 7 mg 0.5%
    Potassium 485 mg 10%
    Minerals
    Calcium 12 mg 1%
    Copper 0.190 mg 21%
    Iron 0.55 mg 7%
    Magnesium 29 mg 7%
    Manganese 0.142 mg 6%
    Phosphorus 52 mg 7%
    Selenium 0.4 µg <1%
    Zinc 0.64 mg 6%
    Phyto-nutrients
    Carotene-α 24 µg --
    Carotene-ß 62 µg --
    Cryptoxanthin-ß 28 µg --
    Lutein-zeaxanthin 271 µg --http://www.nutrition-and-you.com/avocados.html --

2. Callaloo

jamaicanraw_callallo_top_picture_link_video_tutorial

  1. The Callaloo: Callaloo is calorie-dense.
    Callaloo is high in fat, yet it is low in cholesterol.
    Callaloo is rich in carbohydrates.
    Callaloo is relatively low in fiber, with just 2 g per 1/2 cup serving.
    Callaloo is low in protein considering its high calorie content it is low in cholesterol. Callaloo isn't rich in vitamins and minerals, but it does provide 10 percent of the daily suggested intake of iron and is low in sodium.
    grown extensively all over the tropical regions and cultivated for its fruits and latex papain.

    Callaloo Nutrition Facts
    Serving Size 1/2 cup (180.0 g)
    Amount Per Serving
    Calories 30Calories from Fat 6
    % Daily Value*
    Total Fat 0.7g1%
    Saturated Fat 0.0g0%
    Trans Fat 0.0g
    Cholesterol 0mg0%
    Sodium 270mg11%
    Total Carbohydrates 4.0g1%
    Dietary Fiber 1.1g4%
    Sugars 1.1g
    Protein 2.0g
    Vitamin A 120% • Vitamin C 0%
    Calcium 30% • Iron 8%-

3. Scotch Bonnet Pepper

jamaicanbreakfast_scotch_bonnet_pepper__top_picture_link_video_tutorialjamaicanbreakfast_96

  1. The Scotch Bonnet Pepper: Allspice, also known popularly as Jamaican pepper or pimento. Read more
  2. Rich in Manganese 128%, Iron 88%, 66% Calcium, Vitamin C 65%, Dietary Fibar 54%. - grown extensively all over the tropical regions and cultivated for its fruits and latex papain;
  3. An enzyme that is used in food industry.

    Scotch Bonnet Pepper Nutrition Facts
    Serving Size 1 cup (90.0 g)
    Amount Per Serving
    Calories 27Calories from Fat 9
    % Daily Value*
    Total Fat 1.0g2%
    Sodium 1mg0%
    Total Carbohydrates 5.0g2%
    Dietary Fiber 3.0g12%
    Sugars 3.0g
    Protein 1.0g
    Vitamin A 14% • Vitamin C 66%
    Calcium 1% • Iron 4%
    * Based on a 2000 calorie diet-

4. Papaya

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  1. Exotic papaya fruit or pawpaw is packed with numerous health benefiting nutrients. The fruit is one of the favorites of fruit lovers for its nutritional, digestive, and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry. Read more
  2. Botanically, the plant belongs in the family of Caricaceae of genus; Carica and scientifically named as Carica papaya.

    Energy 39 Kcal 2%
    Carbohydrates 9.81 g 7.5%
    Protein 0.61 g 1%
    Total Fat 0.14 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.80 g 4.5%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.338 mg 2%
    Pantothenic acid 0.218 mg 4%
    Pyridoxine 0.019 mg 1.5%
    Riboflavin 0.032 mg 2.5%
    Thiamin 0.027 mg 2%
    Vitamin A 1094 IU 36%
    Vitamin C 61.8 mg 103%
    Vitamin E 0.73 mg 5%
    Vitamin K 2.6 µg 2%
    Electrolytes
    Sodium 3 mg 0%
    Potassium 257 mg 5%
    Minerals
    Calcium 24 mg 2.5%
    Iron 0.10 mg 1%
    Magnesium 10 mg 2.5%
    Phosphorus 5 mg 1%
    Zinc 0.07 mg 0.5%
    Phyto-nutrients
    Carotene-ß 276 µg --
    Crypto-xanthin-ß 761 µg --
    Lutein-zeaxanthin 75 µg -http://www.nutrition-and-you.com/papaya-fruit.html-

5. Breadfruit
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  1. Breadfruit is obtained from the large fruiting tropical rain forest trees belonging within the mulberry family. It is closely related to the other staple exotic fruits like jackfruit, breadnut, figs, and mulberries. The fruit has unique flavor and texture used in subsistence as other tropical staples such as rice, sweet potatoes, taro, banana, and coconut in many of the East Asians, Micronesia, Polynesian, and Caribbean countries. Read more
  2. Binomially, the fruit belongs to the family of Moraceae, of the genus: Artocarpus.
  3. Scientific name: Artocarpus altilis.


    Principle Nutrient Value Percentage of RDA
    Energy 103 Kcal 5%
    Carbohydrates 27.12 g 21%
    Protein 1.07 g 2%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.9 g 13%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.900 mg 6%
    Pyridoxine 0.100 mg 8%
    Riboflavin 0.030 mg 2%
    Thiamin 0.110mg 9%
    Vitamin A 0 IU 0%
    Vitamin C 29 mg 48%
    Vitamin E 0.10 mg 1%
    Vitamin K 0.5 µg <1%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 490 mg 10.5%
    Minerals
    Calcium 17 mg 2%
    Copper 0.084 mg 9%
    Iron 0.54 mg 7%
    Magnesium 25 mg 6%
    Manganese 0.060 mg 2.5%
    Phosphorus 30 mg 4%
    Selenium 0.6 µg 1%
    Zinc 0.12 mg 1%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 22 µg -http://www.nutrition-and-you.com/breadfruit.html-

6. Banana (Ripe)

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  1. Go for banana fruit, nature's own energy-rich food that comes in a safety envelope! Fresh and delicious.
  2. Bananas are available year around and in fact, one of the cheapest fruits.
  3. Botanically, the fruit belongs to the family of Musaceae. Commercially, it is one of the widely cultivated crops in the tropical and subtropical zones. Read more

    Principle Nutrient Value Percentage of RDA
    Energy 90 Kcal 4.5%
    Carbohydrates 22.84 g 18%
    Protein 1.09g 2%
    Total Fat 0.33 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.60 g 7%
    Vitamins
    Folates 20 µg 5%
    Niacin 0.665 mg 4%
    Pantothenic acid 0.334 mg 7%
    Pyridoxine 0.367 mg 28%
    Riboflavin 0.073 mg 5%
    Thiamin 0.031 mg 2%
    Vitamin A 64 IU 2%
    Vitamin C 8.7 mg 15%
    Vitamin E 0.10 mg 1%
    Vitamin K 0.5 µg 1%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 358 mg 8%
    Minerals
    Calcium 5 mg 0.5%
    Copper 0.078 mg 8%
    Iron 0.26 mg 2%
    Magnesium 27 mg 7%
    Manganese 0.270 mg 13%
    Phosphorus 22 mg 3%
    Selenium 1.0 µg 2%
    Zinc 0.15 mg 1%
    Phyto-nutrients
    Carotene-α 25 µg --
    Carotene-ß 26 µg --
    Lutein-zeaxanthin 22 µg -http://www.nutrition-and-you.com/banana-fruit.html-

7. Plantains

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  1. Plantains also known as plátanos are closely related cultivars to bananas; however, eaten as vegetables much like fellow tropical produce such as potatoes, taro, breadfruit, yam, sweet potatoes, etc. Indeed, they are one of the staple sources of carbohydrates for larger populations in Asia, Oceania, Africa, and Central Americas for centuries, used like potatoes and served in main courses.
  2. As in bananas, plátanos too belong in the family of Musaceae. They thought to have developed by hybridization of two wild species of Muscaceae, Musa acuminata Colla (AA) and M. balbsiana Colla
  3. (BB), and consist of chromosomal triploid AAB genome. Read more

    Plantains (Musa species),
    Nutritive Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 122 Kcal 6%
    Carbohydrates 31.89 g 24.5%
    Protein 1.30 g 2%
    Total Fat 0.37g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.30 g 6%
    Vitamins
    Folates 22 µg 5.5%
    Niacin 0.686 mg 4%
    Pyridoxine 0.299 mg 23%
    Riboflavin 0.054 mg 4%
    Thiamin 0.052 mg 4%
    Vitamin A 1127 IU 37.5%
    Vitamin C 18.4 mg 31%
    Vitamin E 0.14 mg 1%
    Vitamin K 0.7 µg 1%
    Electrolytes
    Sodium 4 mg <1%
    Potassium 499 mg 10.6%
    Minerals
    Calcium 3 mg <0.5%
    Iron 0.60 mg 7.5%
    Magnesium 37 mg 9%
    Phosphorus 34 mg 5%
    Zinc 0.14 mg 1% -http://www.nutrition-and-you.com/plantains.html-

8. Sweet Potato

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  1. Sweet potato, not only is just sweet to your taste buds but also good for your cardiovascular health.
  2. This starchy root vegetable is rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health.
  3. Botanically, this starch-rich tuber belongs to the family of Convolvulaceae, and named botanically as Ipomoea batatas. Read more

    Sweet potatoes (Ipomoea batatas), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 86 Kcal 4%
    Carbohydrates 20.12 g 15.5%
    Protein 1.6 g 3%
    Total Fat 0.05 g <0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 3 g 8%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.557 mg 3.5%
    Pantothenic acid 0.80 mg 16%
    Pyridoxine 0.209 mg 15%
    Riboflavin 0.061 mg 5.5%
    Thiamin 0.078 mg 6.5%
    Vitamin A 14187 IU 473%
    Vitamin C 2.4 mg 4%
    Vitamin E 0.26 mg 2%
    Vitamin K 1.8 µg 1.5%
    Electrolytes
    Sodium 55 mg 3.5%
    Potassium 337 mg 7%
    Minerals
    Calcium 30 mg 3%
    Iron 0.61 mg 7.5%
    Magnesium 25 mg 6%
    Manganese 0.258 mg 11%
    Phosphorus 47 mg 7%
    Zinc 0.30 mg 3%
    Phyto-nutrients
    Carotene-α 7 µg --
    Carotene-ß 8509 µg --
    Crypto-xanthin-ß 0 µg --

9. Potato

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  1. Potato, nutritionally rich tuberous root vegetable, is a good source of starch, vitamins and fiber.
  2. The humble tuber is one of the most widely grown perennial crops and one of the cheap staple food items of the poor population all over the world.
  3. Botanically, it belongs to the various perennial subspecies of Solanum tuberosum of the Solanaceae family.
  4. Potatoes (Solanum tuberosum). Read more

    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 15.90 g 12%
    Protein 1.89 g 3%
    Total Fat 0.10 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.5 g 7%
    Vitamins
    Folates 18mcg 4.5%
    Niacin 1.149 mg 7%
    Pantothenic acid 0.279 mg 6%
    Pyridoxine 0.239 mg 18%
    Riboflavin 0.038 mg 3%
    Thiamin 0.081 mg 7%
    Vitamin A 7 IU <1%
    Vitamin C 11.4 mg 20%
    Vitamin K 2.9 mcg 2.5%
    Electrolytes
    Sodium 6 mg 0.4%
    Potassium 455 mg 10%
    Minerals
    Calcium 10 mg 1%
    Iron 0.73 mg 9%
    Magnesium 22mg 5.5%
    Manganese 0.141mg 6%
    Phosphorus 61 mg 9%
    Zinc 0.33 mg 3%
    Phyto-nutrients
    Carotene-ß 4 mcg --
    Crypto-xanthin-ß 0 mcg --
    Lutein-zeaxanthin 21 mcg -http://www.nutrition-and-you.com/sweet_potato.html-

10. Pumpkin

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  1. Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins.
  2. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.
  3. The plant is a fast-growing vine that creeps on the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes...etc.
  4. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds. Read more

    Pumpkin (Cucurbita spp.), fresh,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 26 Kcal 1%
    Carbohydrates 6.50 g 5%
    Protein 1.0 g 2%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.5 g 2%
    Vitamins
    Folates 16 mcg 4%
    Niacin 0.600 mg 4%
    Pantothenic acid 0.298 mg 6%
    Pyridoxine 0.061 mg 5%
    Riboflavin 0.110 mg 8.5%
    Thiamin 0.050 mg 4%
    Vitamin A 7384 IU 246%
    Vitamin C 9.0 mg 15%
    Vitamin E 1.06 mg 7%
    Vitamin K 1.1 mcg 1%
    Electrolytes
    Sodium 1 mg 0.5%
    Potassium 340 mg 7%
    Minerals
    Calcium 21 mg 2%
    Copper 0.127 mg 14%
    Iron 0.80 mg 10%
    Magnesium 12 mg 3%
    Manganese 0.125 mg 0.5%
    Phosphorus 44mg 5%
    Selenium 0.3 mcg <0.5%
    Zinc 0.32 mg 3%
    Phyto-nutrients
    Carotene-α 515 mcg --
    Carotene-ß 3100 mcg --
    Crypto-xanthin-ß 2145 mcg --
    Lutein-zeaxanthin 1500 mcg -http://www.nutrition-and-you.com/pumpkin.html--

11. Coconut

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  1. Coconut is a mature fruit of the cocos nucifera palm. Since the ancient times, the nut holds unique place among the millions of inhabitants in South-East Asia, and Pacific islands.
  2. It is one of the most sought-after ingredients in the kitchen as it is found in almost every delicacy prepared in these parts of the world.
  3. Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm grows well under tropical climates. The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions. Read more

    Coconut (Cocus nucifera), Fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 354 Kcal 18%
    Carbohydrates 15.23 g 12%
    Protein 3.3 g 6%
    Total Fat 33.49 g 167%
    Cholesterol 0 mg 0%
    Dietary Fiber 9 g 24%
    Vitamins
    Folates 26 µg 6.5%
    Niacin 0.540 mg 3%
    Pantothenic acid 0.300 mg 6%
    Pyridoxine 0.054 mg 4%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.066 mg 5.5%
    Vitamin C 3.3 mg 5.5%
    Vitamin A 0 IU 0%
    Vitamin E 0.24 mg 2%
    Vitamin K 0.2 µg <1%
    Electrolytes
    Sodium 20 mg 1%
    Potassium 356 mg 7.5%
    Minerals
    Calcium 14 mg 1.4%
    Copper 0.435 mg 48%
    Iron 2.43 mg 30%
    Magnesium 32 mg 8%
    Manganese 1.500 mg 65%
    Phosphorus 113 mg 16%
    Selenium 10.1 µg 18%
    Zinc 1.10 mg 10%
    Phyto-nutrients
    Carotene, beta 0 µg -
    Phytosterols 47 mg http://www.nutrition-and-you.com/coconut.html-

12. Durian

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  1. One of its own kinds, Durian fruit is delicious, soft, succulent and very popular for its unique characteristics. Durian is widely revered as the "King of Fruits" in the South-East Asian countries.
  2. The tree is tropical in origin and belongs to the genus Durio, family of Malvaceae; a large family of plant species which also include hibiscus, okra, etc.
  3. It is botanically known as Durio zibethinus.Durian fruit (Durio zibethinus).Read more

    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 147 Kcal 7%
    Carbohydrates 27.09 g 21%
    Protein 1.47 g 2.5%
    Total Fat 5.33 g 20%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.8 g 10%
    Vitamins
    Folates 36 mcg 9%
    Niacin 1.074 mg 7%
    Pantothenic acid 0.230 mg 4.5%
    Pyridoxine 0.316 mg 24%
    Riboflavin 0.200 mg 15%
    Thiamin 0.374 mg 31%
    Vitamin A 44 IU 1.5
    Vitamin C 19.7 mg 33%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 436 mg 9.5%
    Minerals
    Calcium 6 mg 0.6%
    Copper 0.207 mg 23%
    Iron 0.43 mg 5%
    Magnesium 30 mg 7.5%
    Manganese 0.325 mg 14%
    Phosphorus 39 mg 6%
    Zinc 0.28 mg 2.5%
    Phyto-nutrients
    Carotene-α 6 mcg --
    Carotene-ß 23 mcg -- http://www.nutrition-and-you.com/durian-fruit.html--

13. Taro

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  1. Taro is a starchy globular fleshy taproot of aroid family. Its crunchy, underground root, known as corm, is one of the popular edible root vegetables in large parts Asia, Pacific islands, West Africa, and Amazonian regions of South America. Some of the common names are cocoyam, dasheen, colocasia, elephant’s ear (plant and leaves), kalo etc.
  2. Binomially, it belongs to the Araceae (aroid) family in the large genus: Colocasia.
  3. Scientific name: Colocasia esculenta (L.) schott.
  4. Taro root (Colocasia esculenta (L.) schott), raw. Read more

    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 112 Kcal 6%
    Carbohydrates 26.46 g 20%
    Protein 1.50 g 3%
    Total Fat 0.20 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.1 g 11%
    Vitamins
    Folates 22 µg 5.5%
    Niacin 0.600 mg 4%
    Pantothenic acid 0.303 mg 6%
    Pyridoxine 0.283 mg 23%
    Riboflavin 0.025 mg 2%
    Thiamin 0.095 mg 8%
    Vitamin A 76 IU 2.5%
    Vitamin C 4.5 mg 7%
    Vitamin E 2.38 mg 20%
    Vitamin K 1 µg 1%
    Electrolytes
    Sodium 11 mg <1%
    Potassium 591 mg 12.5%
    Minerals
    Calcium 43 mg 4%
    Copper 0.172 mg 19%
    Iron 0.55 mg 7%
    Magnesium 33 mg 8%
    Manganese 0.383 mg 1.5%
    Selenium 0.7 µg 1%
    Zinc 0.23 mg 2%
    Phyto-nutrients
    Carotene-ß 35 µg --
    Carotene-α 0 µg --
    Cryptoxanthin-ß 20 µg --
    Lutein-zeaxanthin 0 µg-http://www.nutrition-and-you.com/taro.html-

14. Mango

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  1. “The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."
  2. Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc. Read more

    Mango fruit (Mangifera indica), fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 17 g 13%
    Protein 0.5 g 1%
    Total Fat 0.27 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.80 g 4.5%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.584 mg 3.5%
    Pantothenic acid 0.160 mg 1%
    Pyridoxine (vit B-6) 0.134 mg 10%
    Riboflavin 0.057 mg 4%
    Thiamin 0.058 mg 5%
    Vitamin C 27.7 mg 46%
    Vitamin A 765 IU 25.5%
    Vitamin E 1.12 mg 7.5%
    Vitamin K 4.2 µg 3.5%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 156 mg 3%
    Minerals
    Calcium 10 mg 1%
    Copper 0.110 mg 12%
    Iron 0.13 mg 1.5%
    Magnesium 9 mg 2%
    Manganese 0.027 mg 1%
    Zinc 0.04 mg 0%
    Phyto-nutrients
    Carotene-β 445 µg --
    Carotene-α 17 µg --
    Crypto-xanthin-β 11 µg --
    Lutein-zeaxanthin 0 µg --
    Lycopene 0 µg --http://www.nutrition-and-you.com/mango-fruit.html-

15. Pineapple

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  1. One of the most prized and popular fruits, pineapple or "ananas" has an interesting history to narrate.
  2. The ananas plant is actually native to Paraguay in South America. It spread by the local Indians up through South and Central America and to the West Indies. Later, it was brought to Spain
  3. When Columbus discovered Americas’ in 1493, from where; it spread to rest of the world by the sailors (just like tomatoes) who carried it for protection from scurvy wherever they went.
  4. Scientifically, it is known as "Ananas comosus" and belongs to the family of Bromeliaceae, of the genus; Ananas. Read more

    Pineapple (Ananas comosus), Fresh,
    Nutritive Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 50 Kcal 2.5%
    Carbohydrates 13.52 g 10%
    Protein 0.54 g 1%
    Total Fat 0.12 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.40 g 4%
    Vitamins
    Folates 18 µg 4.5%
    Niacin 0.500 mg 4%
    Pyridoxine 0.112 mg 9%
    Riboflavin 0.018 mg 1.5%
    Thiamin 0.079 mg 6.5%
    Vitamin A 58 IU 2%
    Vitamin C 47.8 mg 80%
    Vitamin E 0.02 mg <1%
    Vitamin K 0.07 µg 0.5%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 109 mg 2.5%
    Minerals
    Calcium 13 mg 1.3%
    Copper 0.110 mg 12%
    Iron 0.29 mg 3.5%
    Magnesium 12 mg 3%
    Manganese 0.927 mg 40%
    Phosphorus 8 mg 1%
    Selenium 0.1 µg <1%
    Zinc 0.12 mg 1%
    Phyto-nutrients
    Carotene-ß 35 µg --
    Crypto-xanthin-ß 0 mcg -
    -http://www.nutrition-and-you.com/pineapple.html-

16. Orange

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  1. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.
  2. Botanically; orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus (which also includes pomelo, tangerine (mandarin orange) and grapefruit). Scientific name: Citrus sinensis.
  3. Oranges (Citrus sinensis), Fresh. Read more

    NOranges (Citrus sinensis), Fresh,
    Nutritive Value per 100 g. Total-ORAC- 1819 µmol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 47 Kcal 2.5%
    Carbohydrates 11.75 g 9%
    Protein 0.94 g 1.5%
    Total Fat 0.12 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.40 g 6%
    Vitamins
    Folates 30 µg 7.5%
    Niacin 0.282 mg 2%
    Pantothenic acid 0.250 mg 5%
    Pyridoxine 0.060 mg 4.5%
    Riboflavin 0.040 mg 3%
    Thiamin 0.100 mg 8%
    Vitamin C 53.2 mg 90%
    Vitamin A 225 IU 7.5%
    Vitamin E 0.18 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 169 mg 3.5%
    Minerals
    Calcium 40 mg 4%
    Copper 39 µg 4%
    Iron 0.10 mg 1%
    Magnesium 10 mg 2.5%
    Manganese 0.024 mg 1%
    Zinc 0.08 mg 1%
    Phyto-nutrients
    Carotene-β 71 µg --
    Carotene-α 11 µg --
    Crypto-xanthin-β 116 µg -
    Lutein-zeaxanthin 129 µg --
    Lycopene 0 µg -- -http://www.nutrition-and-you.com/orange-fruit.html-

17. Tangerines

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  1. Tangerines are related varieties of oranges distinguished by loose, easily peeled shin (pericarp) and sweet juicy flesh (arils). They are also known as mandarin oranges in Europe and satsumas in Japan.
  2. Just as oranges, they too belong within the Rutaceae (citrus Family) and known scientifically as Citrus reticulata.
  3. Mandarin orange thought to be originating in Southeastern tropical forest of China. Today, it is widely grown in many parts of the world as far as California, as an important commercial crop.
  4. Tangerines (Citrus reticulata), Fresh. Read more

    Nutritive Value per 100 g,
    ORAC value 1620 TE units.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 53 Kcal 2.5%
    Carbohydrates 13.34 g 10%
    Protein 0.81 g 1.5%
    Total Fat 0.31 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.8 g 5%
    Vitamins
    Folates 16 µg 4%
    Niacin 0.376 mg 2.5%
    Pantothenic acid 0.216 mg 4%
    Pyridoxine 0.078 mg 6%
    Riboflavin 0.036 mg 3%
    Thiamin 0.058 mg 5%
    Vitamin C 26.7 mg 44%
    Vitamin A 681 IU 23%
    Vitamin E 0.20 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 2 mg <0.5%
    Potassium 166 mg 3.5%
    Minerals
    Calcium 37 mg 4%
    Copper 42 µg 4.5%
    Iron 0.15 mg 2%
    Magnesium 12 mg 3%
    Manganese 0.039 mg 1.5%
    Zinc 0.07 mg <1%
    Phyto-nutrients
    Carotene-β 155 µg --
    Carotene-α 101 µg --
    Crypto-xanthin-β 407 µg --
    Lutein-zeaxanthin 138 µg --
    Lycopene 0 µg -http://www.nutrition-and-you.com/tangerines.html-

18. Nesberry

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  1. Nesberry
  2. Sapodilla or sapota (chikoo) is another popular delicious tropical fruit in line with mango, banana, and jackfruit. Its calorie-rich soft, easily digestible pulp composes of simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly. Indeed, it is a vital source of vitamins, minerals and health benefiting anti-oxidant, tannins.
  3. Sapota is a tropical evergreen fruit-bearing tree belongs to the family of Sapotaceae in the genus:
  4. Manilkara. Scientific name: Manilkara zapota.
  5. Sapodilla (Manilkara zapota), fresh. Read more

    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 83 Kcal 4%
    Carbohydrates 19.9 g 15%
    Protein 0.44 g <1%
    Total Fat 1.10 g 3.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.3 g 14%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.200 mg 1%
    Pantothenic acid 0.252 mg 5%
    Pyridoxine 0.037 mg 3%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.058 mg 5%
    Vitamin A 60 IU 2%
    Vitamin C 14.7 mg 24.5%
    Electrolytes
    Sodium 12 mg 1%
    Potassium 193 mg 4%
    Minerals
    Calcium 21 mg 2%
    Copper 0.086 mg 9%
    Iron 0.80 mg 10%
    Magnesium 12 mg 3%
    Phosphorous 12 mg 2%
    Selenium
    0.6 µg 1%
    Zinc 0.10 mg 1% -http://www.nutrition-and-you.com/sapodilla.html-

19. Pomegranate

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  1. Pomegranate is among the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting characteristics. Along with berries, and some tropical exotics such as mango, it too has novel qualities of functional foods often called as “super fruits.”
  2. Botanically, it is a small size fruit-bearing deciduous tree belonging within the Lythraceae family, of genus: Punica. The fruit is thought to originate in the Sub-Himalayan range of North India.
  3. Scientific name: Punica granatum.
  4. See the table below for in depth analysis of nutrients:
  5. Pomegranate (Punica granatum), Fresh. Read more

    ORAC value 2341 µmol TE/100 g. Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 83 Kcal 4%
    Carbohydrates 18.70 g 14%
    Protein 1.67 g 3%
    Total Fat 1.17 g 6%
    Cholesterol 0 mg 0%
    Dietary Fiber 4 g 11%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.293 mg 2%
    Pantothenic acid 0.135 mg 3%
    Pyridoxine 0.075 mg 6%
    Riboflavin 0.053 mg 4%
    Thiamin 0.067 mg 5.5%
    Vitamin A 0 IU 0%
    Vitamin C 10.2 mg 17%
    Vitamin E 0.60 mg 4%
    Vitamin K 16.4 µg 14%
    Electrolytes
    Sodium 3 mg 0%
    Potassium 236 mg 5%
    Minerals
    Calcium 10 mg 1%
    Copper 18% 0.158 mg
    Iron 0.30 mg 4%
    Magnesium 12 mg 3%
    Manganese 0.119 mg 5%
    Phosphorus 36 mg 5%
    Selenium 0.5 µg 1%
    Zinc 0.35 mg 3%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg -http://www.nutrition-and-you.com/pomegranate.html
    -

20. Black Currants

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  1. Incredibly rich in numerous health benefiting phyto-nutrients and anti-oxidants, black currants are indeed one of the very popular summer season berries. Currants are native to central and northern Europe and Siberia.
  2. Currant is a small shrub belonging to the family of Grossulariaceae, of the genus; Ribes and has the scientific name: Ribes nigrum. In general, currants grow best in regions where summer is humid but winter is severe and chilling.
  3. It is a fast growing, deciduous, small shrub reaching about 5-6 ft tall.
  4. Black currants (Ribus nigrum). Read more

    Nutrition Value per 100 g.
    ORAC Value (Anti-oxidant level) 7950.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 63 Kcal 3%
    Carbohydrates 15.38 g 12%
    Protein 1.4 g 2.5%
    Total Fat 0.41 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.3 g 11%
    Vitamins
    Folates 8 µg 2%
    Niacin 0.300 mg 2%
    Pantothenic acid 0.398 mg 8%
    Pyridoxine 0.066 mg 5%
    Riboflavin 0.050 mg 4%
    Thiamin 0.050 mg 4%
    Vitamin A 230 IU 7.5%
    Vitamin C 181 mg 301%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 322 mg 7%
    Minerals
    Calcium 55 mg 5.5%
    Copper 0.086 mg 9.5%
    Iron 1.54 mg 19.5%
    Magnesium 24 mg 6%
    Manganese 0.256 mg 11%
    Phosphorus 59 mg 8.5%
    Zinc 0.27 mg 2%-http://www.nutrition-and-you.com/black-currants.html-

21. Guava

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  1. Guava is another tropical fruit rich in nutrition. With its unique flavor, taste, and health-promoting qualities, the fruit easily fits in the new functional foods category, often called “super fruits.”
  2. It is an evergreen, tropical shrub or low-growing small tree probably originated in Middle Americas.
  3. Guavas actually thrive in both humid and dry climates and can tolerate brief periods of cold spells, but can survive only a few degrees of frost.
  4. Adaptability makes it a favorite commercial crop in some tropical areas.
  5. Botanically, this wonderful fruit belongs within the family of Myrtaceae of the genus: Psidium.
  6. Scientific name: Psidium guajava. Read more

    Guava (Psidium guajava), fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 68 Kcal 3.5%
    Carbohydrates 14.3 g 11.5%
    Protein 2.55 g 5%
    Total Fat 0.95 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.4 g 14%
    Vitamins
    Folates 49 µg 12.5%
    Niacin 1.084 mg 7%
    Pantothenic acid 0.451 mg 9%
    Pyridoxine 0.110 mg 8.5%
    Riboflavin 0.040 mg 3%
    Thiamin 0.067 mg 5.5%
    Vitamin A 624 IU 21%
    Vitamin C 228 mg 396%
    Vitamin E 0.73 mg 5%
    Vitamin K 2.6 µg 2%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 417 mg 9%
    Minerals
    Calcium 18 mg 2%
    Copper 0.230 mg 2.5%
    Iron 0.26 mg 3%
    Magnesium 22 mg 5.5%
    Manganese 0.150 mg 6.5%
    Phosphorus 11 mg 2%
    Selenium 0.6 mcg 1%
    Zinc 0.23 mg 2%
    Phyto-nutrients
    Carotene-ß 374 µg --
    Crypto-xanthin-ß 0 µg --
    Lycopene 5204 µg --http://www.nutrition-and-you.com/guava.html--

22. Grapes

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  1. Widely popular, grapes are regarded in many cultures as “the queen of fruits," since centuries.
  2. These tiny berries are the storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins, and minerals.
  3. No wonder why many of us include them as an integral part of our diet, be it in the form of fresh table fruits, juice, or in salads!
  4. Botanically, they are small round berries; grow in clusters on a perennial and deciduous woody vine of the genus: Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all around the world. Read more

    Grapes, red or green
    (European type, Thompson seedless),
    Nutritive Value per 100 g,
    ORAC Value 3,277 (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 69 Kcal 3.5%
    Carbohydrates 18 g 14%
    Protein 0.72 g 1%
    Total Fat 0.16 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.9 g 2%
    Vitamins
    Folates 2 µg 0.5%
    Niacin 0.188 mg 1%
    Pantothenic acid 0.050 mg 1%
    Pyridoxine 0.086 mg 7.5%
    Riboflavin 0.070 mg 5%
    Thiamin 0.069 mg 6%
    Vitamin A 66 IU 3%
    Vitamin C 10.8 mg 18%
    Vitamin E 0.19 mg 1%
    Vitamin K 14.6 µg 12%
    Electrolytes
    Sodium 0% 1 mg
    Potassium 191 mg 4%
    Minerals
    Calcium 10 mg 1%
    Copper 0.127 mg 14%
    Iron 0.36 mg 4.5%
    Magnesium 7 mg 2%
    Manganese 0.071 mg 3%
    Zinc 0.07 mg 0.5%
    Phyto-nutrients
    Carotene-α 1 µg --
    Carotene-ß 39 µg --http://www.nutrition-and-you.com/grapes.html
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin --

23. Grapefruit

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  1. Refreshing and delicious grapefruit is rich in phytonutrients such as vitamin A, beta-carotene, and lycopene. It is revered as fruit of "paradise" for its unique health-promoting as well as disease-healing properties, especially among health-conscious, fitness freaks.
  2. The plant is a subtropical citrus tree and botanically belongs to the large Rutaceaefamily of citrus fruits of the genus: Citrus.
  3. Scientific name: Citrus paradisi. Read more

    Grapefruit (Citrus paradisi), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 42 Kcal 2.3%
    Carbohydrates 10.7 g 8%
    Protein 0.77 g 1%
    Total Fat 0.14 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.70 g 4%
    Vitamins
    Folates 13 µg 3%
    Niacin 0.204 mg 1.5%
    Pantothenic acid 0.262 mg 5%
    Pyridoxine 0.053 mg 4%
    Riboflavin 0.031 mg 2.5%
    Thiamin 0.043 mg 4%
    Vitamin A 1150 IU 38%
    Vitamin C 31.2 mg 52%
    Vitamin E 0.13 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 135 mg 3%
    Minerals
    Calcium 22 mg 2%
    Copper 0.032 mg 4%
    Iron 0.08 mg 1%
    Magnesium 9 mg 2%
    Manganese 0.022 mg 1%
    Phosphorus 18 mg 2.5%
    Selenium 0.1 µg 0%
    Zinc 0.07 mg 1%
    Phyto-nutrients
    Carotene-ß 686 µg --
    Crypto-xanthin-ß 73 µg -http://www.nutrition-and-you.com/grapefruit.html-
    Lycopene 1419 µg
    --

24. Lime Juicy

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  1. lime Juicy, acidic and flavorful lemon is the most widely used citrus fruit worldwide. It is the smallest among citrus fruits yet contains more health benefiting nutrients than oranges, pomelo etc.
  2. Botanically, this citrus fruit belongs to the family of Rutaceae of the genus, Citrus (which also includes orange, pomelo, tangerine (mandarin orange), and grapefruit).
  3. Scientific name: Citrus limon. Read more

    Lemon (Citrus limon), fresh, without peel
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 29 Kcal 1.5%
    Carbohydrates 9.32 g 7%
    Protein 1.10 g 2%
    Total Fat 0.30 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.80 g 7%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.100 mg 1%
    Pantothenic acid 0.190 mg 4%
    Pyridoxine 0.080 mg 6%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.040 mg 3.5%
    Vitamin C 53 mg 88%
    Vitamin A 22 IU 1%
    Vitamin E 0.15 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 138 mg 3%
    Minerals
    Calcium 26 mg 3%
    Copper 37 µg 4%
    Iron 0.60 mg 7.5%
    Magnesium 8 mg 2%
    Manganese 0.030 mg 1%
    Zinc 0.06 mg 0.5%
    Phyto-nutrients
    Carotene-ß 3 µg --
    Carotene-α 1 µg --
    Crypto-xanthin-β 20 µg -
    Lutein-zeaxanthin 11 µg --
    Lycopene 0 µg -- http://www.nutrition-and-you.com/lemon.html--

25. Passion Fruit

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  1. Pleasantly sweet and tart, passion fruit or granadilla is rich in health benefiting plant nutrients.
  2. Botanically this exotic fruit belongs to the family of Passifloraceae, of the genus Passiflora.
  3. Scientific name: Passiflora edulis. Read more
  4. Passions are native to subtropical wild regions of South America probably originated in Paraguay.
  5. The plant is an avid climber (vine) which grows on anything it can grab through tendrils.

    Passion fruit (Passiflora edulis), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 97 Kcal 5%
    Carbohydrates 23.38 g 18%
    Protein 2.20 g 4%
    Total Fat 0.70 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 10.40 g 27%
    Vitamins
    Folates 14 µg 3%
    Niacin 1.500 mg 9%
    Pyridoxine 0.100 mg 8%
    Riboflavin 0.130 mg 10%
    Thiamin 0.00 mg 0%
    Vitamin A 1274 IU 43%
    Vitamin C 30 mg 50%
    Vitamin E 0.02 µg <1%
    Vitamin K 0.7 mg 0.5%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 348 mg 7%
    Minerals
    Calcium 12 mg 1.2%
    Copper 0.086 mg 9.5%
    Iron 1.60 mg 20%
    Magnesium 29 mg 7%
    Phosphorus 68 mg 10%
    Selenium 0.6 µg 1%
    Zinc 0.10 µg 1%
    Phyto-nutrients
    Carotene-ß 743 µg --
    Crypto-xanthin-ß 41 µg -- http://www.nutrition-and-you.com/passion-fruit.html--
    Lycopene 0 µg --
    -

25. Cabbage

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  1. Have you wondered what would be the secret of Chinese people everlasting youthfulness? It is cabbage!
  2. Rich in phyto-nutrients, this cool season leafy vegetable belongs to the "Brassica" family of vegetables, which also include brussels sprouts, cauliflower, bok choy, kale, and broccoli. It is one of the widely cultivated crops around the world.
  3. Scientific name: Brassica oleracea (capitata group). Read more

    Cabbage (Brassica oleracea, capitata group),
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 25 kcal 1%
    Carbohydrates 5.8 g 4%
    Protein 1.3 g 2%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.50 mg 6%
    Vitamins
    Folates 53 µg 13%
    Niacin 0.234 mg 1.5%
    Pantothenic acid 0.212 mg 4%
    Pyridoxine 0.124 mg 10%
    Riboflavin 0.040 mg 3%
    Thiamin 0.061 mg 5%
    Vitamin A 98 IU 3%
    Vitamin C 36.6 mg 61%
    Vitamin K 76 µg 63%
    Electrolytes
    Sodium 18 mg 1%
    Potassium 170 mg 3.5%
    Minerals
    Calcium 40 mg 4%
    Iron 0.47 mg 6%
    Magnesium 12 mg 3%
    Manganese 0.160 mg 7%
    Phosphorus 26 mg 3.5%
    Zinc 0.18 mg 1.5%
    Phyto-nutrients
    Carotene-α 33 µg --
    Carotene-ß 42 µg --
    Lutein-zeaxanthin 30 µg ---http://www.nutrition-and-you.com/cabbage.html

27. Bok Choy

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  1. Bok choy or leafy Chinese cabbage is one of the popular mainland crops in China, Philippines, Vietnam and other oriental regions.
  2. Nonetheless, this humble Brassica family vegetable has gained
  3. popularity even in the western world for its sweet, succulent nutritious stalks.
  4. It is also named as pe-tsai, pak choi, petsay, white-celery mustard, Chinese white cabbage…etc.
  5. Scientific name: Brassica campestris L. (Chinensis group).

    Bok choy (Brassica campestris (Chinensis group)),
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 13 kcal <1%
    Carbohydrates 2.18 g 1.5%
    Protein 1.5 g 3%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1 mg 2.5%
    Vitamins
    Folates 66 µg 16%
    Niacin 0.500 mg 3%
    Pantothenic acid 0.088 mg 1.5%
    Pyridoxine 0.194 mg 15%
    Riboflavin 0.070 mg 5%
    Thiamin 0.040 mg 3.5%
    Vitamin A 4468 IU 149%
    Vitamin C 45 mg 75%
    Vitamin K 45.5 µg 38%
    Electrolytes
    Sodium 65 mg 4%
    Potassium 252 mg 5%
    Minerals
    Calcium 105 mg 10.5%
    Iron 0.80 mg 10%
    Magnesium 19 mg 5%
    Manganese 0.159 mg 7%
    Phosphorus 37 mg 5%
    Zinc 0.19 mg 1.5%
    Phyto-nutrients
    Carotene-α 1 µg --
    Carotene-ß 2681 µg --
    Lutein-zeaxanthin 40 µg ---

28. Carrots

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  1. Naturally sweet, delicious and crunchy, carrots are healthy additions you can make to the vegetable list in your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, vitamin A, minerals and anti-oxidants in ample amounts.
  2. Botanically these taproots belong to the Apiaceae or umbelliferous family of the genus; Daucus and known scientifically as Daucus carota. Read more
  3. The other close Apiaceae members include parsnips, parsley, dill, cumin, etc.

    Carrots (Daucus carota), Fresh, raw,
    Nutrition value per 100 g. Total-ORAC value 666 umol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 41 Kcal 2%
    Carbohydrates 9.58 g 7%
    Protein 0.93 g 1.5%
    Total Fat 0.24 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.8 g 7%
    Vitamins
    Folates 19 µg 5%
    Niacin 0.983 mg 6%
    Pantothenic acid 0.273 mg 5.5%
    Pyridoxine 0.138 mg 10%
    Riboflavin 0.058 mg 4%
    Thiamin 0.066 mg 6%
    Vitamin A 16706 IU 557%
    Vitamin C 5.9 mg 10%
    Vitamin K 13.2 µg 11%
    Electrolytes
    Sodium 69 mg 4.5%
    Potassium 320 mg 6.5%
    Minerals
    Calcium 33 mg 3%
    Copper 0.045 mg 5%
    Iron 0.30 mg 4%
    Magnesium 12 mg 3%
    Manganese 0.143 mg 6%
    Phosphorus 35 mg 5%
    Selenium 0.1 µg <1%
    Zinc 0.24 mg 2%
    Phyto-nutrients
    Carotene-α 3427 µg --
    Carotene-ß 8285 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 256 µg -http://www.nutrition-and-you.com/carrots.html

29. Cucumber

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  1. Ever wonder how to beat the scorching summer heat? Remember humble crunchy cucumber!
  2. This wonderful, low calorie vegetable indeed has more nutrients to offer than just water and electrolytes.
  3. The vegetable is one of the oldest cultivated crops and believed to be originating in the northern plains of Indian subcontinent. The plant is a creeper (vine) like other members of Cucurbita family, for example, gourds, squashes, melons, zucchini, etc.
  4. Botanically; it belongs to the Cucurbitaceae family; and is known scientifically as Cucumis sativus. Read more

    Cucumber (Cucumis sativus), raw,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 15 Kcal <1%
    Carbohydrates 3.63 g 3%
    Protein 0.65 g 1%
    Total Fat 0.11 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.5 g 1%
    Vitamins
    Folates 7 µg 2%
    Niacin 0.098 mg <1%
    Pantothenic acid 0.259 mg 5%
    Pyridoxine 0.040 mg 3%
    Riboflavin 0.033 mg 3%
    Thiamin 0.027 mg 2%
    Vitamin A 105 IU 3.5%
    Vitamin C 2.8 mg 4.5%
    Vitamin E 0.03 mg 0%
    Vitamin K 16.4 µg 13.6%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 147 mg 3%
    Minerals
    Calcium 16 mg 1.6%
    Iron 0.28 mg 3.5%
    Magnesium 13 mg 3%
    Manganese 0.079 mg 3.5%
    Phosphorus 24 mg 3%
    Phosphorus
    Zinc 0.20 mg 2%
    Phyto-nutrients
    Carotene-ß 45 µg --
    Crypto-xanthin-ß 26 µg --
    Lutein-zeaxanthin 23 µg --http://www.nutrition-and-you.com/cucumber.html--

30. Green Beans

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  1. Tender, flexible green beans are a delight of vegetarian lovers for their wholesome nutritional qualities. Read more
  2. They are unripe or immature pods obtained from the bean plant belonging to common Fabaceae family, and known scientifically as Phaseolus vulgaris.

    Green beans (Phaseolus vulgaris), Raw,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 31 Kcal 1.5%
    Carbohydrates 7.13 g 5.5%
    Protein 1.82 g 3%
    Total Fat 0.34 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.4 g 9%
    Vitamins
    Folates 37 µg 9%
    Niacin 0.752 mg 5%
    Pantothenic acid 0.094 mg 2%
    Pyridoxine 0.074 mg 5.5%
    Riboflavin 0.105 mg 8%
    Thiamin 0.084 mg 7%
    Vitamin A 690 IU 23%
    Vitamin C 16.3 mg 27%
    Vitamin K 14.4 µg 12%
    Electrolytes
    Sodium 6 mg 0.4%
    Potassium 209 mg 5.5%
    Minerals
    Calcium 37 mg 3.7%
    Iron 1.04 mg 13%
    Magnesium 25 mg 6%
    Manganese 0.214 mg 9%
    Phosphorus 38 mg 6%
    Zinc 0.24 mg 2%
    Phyto-nutrients
    Carotene-ß 379 µg --
    Carotene-α 69 µg --
    Lutein-zeaxanthin 640 µg -http://www.nutrition-and-you.com/green_beans.html-

31. Sweet Green Peas

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  1. Starchy, and sweet green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green-pods. Peas are probably originated in the sub-Himalayan plains of north-west India.
  2. Now, this versatile legume is one of the major commercial crops grown all over the temperate and semi-tropical regions.
  3. Botanically, pea plant is an herbaceous vine.
  4. It belongs to the family of Fabaceae of the genus, Pisum.
  5. Scientific name: Pisum sativum.
  6. Some of the common names include english peas, sweet peas, garden peas, pease,...etc. Read more

    Green peas (Pisum sativum),
    fresh, raw, Nutrition value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 81 Kcal 4%
    Carbohydrates 14.45 g 11%
    Protein 5.42 g 10%
    Total Fat 0.40 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.1 g 13%
    Vitamins
    Folates 65 µg 16%
    Niacin 2.090 mg 13%
    Pantothenic acid 0.104 mg 2%
    Pyridoxine 0.169 mg 13%
    Riboflavin 0.132 mg 10%
    Thiamin 0.266 mg 22%
    Vitamin A 765 IU 25.5%
    Vitamin C 40 mg 67%
    Vitamin E 0.13 mg 1%
    Vitamin K 24.8 µg 21%
    Electrolytes
    Sodium 5 mg <1%
    Potassium 244 mg 5%
    Minerals
    Calcium 25 mg 2.5%
    Copper 0.176 mg 20%
    Iron 1.47 mg 18%
    Magnesium 33 mg 8%
    Manganese 0.410 mg 18%
    Selenium 1.8 µg 3%
    Zinc 1.24 mg 11%
    Phyto-nutrients
    Carotene-ß 449 µg --
    Crypto-xanthin-ß 0 µg -
    Lutein-zeaxanthin 2477 µg --
    http://www.nutrition-and-you.com/green-peas.html--

32. Okra

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  1. Okra, also known as "lady finger" or "gumbo," is a highly nutritious green edible pod vegetable.
  2. Botanically, this perennial flowering plant belongs to the mallow family and named scientifically as Abelmoschus esculentus. Read more
  3. The plant is cultivated throughout the tropical and warm temperate regions around the world for its fibrous fruits or "pods." It grows best in well-drained and manure rich soil. The plant bears numerous dark green colored pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Read more

    Okra (Abelmoschus esculentus), Fresh, raw pods,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 1.5% 31 Kcal
    Carbohydrates 7.03 g 5.4%
    Protein 2.0 g 4%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 9% 3.2 g
    Vitamins
    Folates 88 mcg 22%
    Niacin 1.000 mg 6%
    Pantothenic acid 0.245 mg 5%
    Pyridoxine 0.215 mg 16.5%
    Riboflavin 0.060 mg 4.5%
    Thiamin 0.200 mg 17%
    Vitamin C 21.1 mg 36%
    Vitamin A 375 IU 12.5%
    Vitamin E 0.36 mg 2.5%
    Vitamin K 53 mcg 44%
    Electrolytes
    Sodium 8 mg 0.5%
    Potassium 303 mg 6%
    Minerals
    Calcium 81 mg 8%
    Copper 0.094 mg 10%
    Iron 0.80 mg 10%
    Magnesium 57 mg 14%
    Manganese 0.990 mg 43%
    Phosphorus 63 mg 9%
    Selenium 0.7 mcg 1%
    Zinc 0.60 mg 5.5%
    Phyto-nutrients
    Carotene-ß 225 mcg --
    Crypto-xanthin-ß 0 mcg --
    Lutein-zeaxanthin 516 mcg --http://www.nutrition-and-you.com/okra.html --

33. Lettuce

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  1. Lettuce nutrition facts Crispy, green/crimson-red colored lettuce is one of the incredible leafy vegetables packed with essential nutrients that benefit overall general health.
  2. Indeed, it is among the most sought-after greens, be it in your crunchy, green salads or healthy vegetable sandwiches!
  3. Botanically this marvelous, nutrition rich leafy green belongs to the daisy family of Asteraceae. Read more
  4. Scientific name: Lactuca sativa.

    Lettuce, (Lactuca sativa var. crispa), raw,
    green-leaf, Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 15 Kcal 1 %
    Carbohydrates 2.79 g 2%
    Protein 1.36 g 2%
    Total Fat 0.15 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.3 g 3%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.375 mg 2%
    Pantothenic acid 0.134 mg 2.5%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.080 mg 6 %
    Thiamin 0.070 mg 6%
    Vitamin A 7405 IU 247%
    Vitamin C 9.2 mg 15%
    Vitamin E-α 0.29 mg 2%
    Vitamin K 126.3 µg 105%
    Electrolytes
    Sodium 28 mg 2%
    Potassium 194 mg 4%
    Minerals
    Calcium 36 mg 3.5%
    Copper 0.029 mg 3%
    Iron 0.86 mg 10%
    Magnesium 13 mg 3%
    Manganese 0.250 mg 11%
    Phosphorus 29 mg 4%
    Zinc 0.18 mg 1.5%
    Phyto-nutrients
    Carotene-ß 4443 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 1730 µg -http://www.nutrition-and-you.com/lettuce.html-
    Selection and storage-

34. Onion

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  1. Onion nutrition facts.
  2. Can you imagine a recipe without the Onions?
  3. This wonderful bulb vegetable, one of the oldest edible sources known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries.
  4. It has also been in used in traditional medicines since ancient times for its health promoting and curative properties.
  5. Botanically, the vegetable belongs to the Alliaceae family of the genus, Allium and known:
  6. scientifically as: Allium cepa. Read more

    Onoin (Allium cepa), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 40 Kcal 2%
    Carbohydrates 9.34 g 7%
    Protein 1.10 g 2%
    Total Fat 0.10 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.7 g 4.5%
    Vitamins
    Folates 19 µg 5%
    Niacin 0.116 mg 1%
    Pantothenic acid 0.123 mg 2.5%
    Pyridoxine 0.120 mg 9%
    Riboflavin 0.027 mg 2%
    Thiamin 0.046 mg 4%
    Vitamin A 2 IU 0%
    Vitamin C 7.4 mg 12%
    Vitamin E 0.02 mg 0%
    Electrolytes
    Sodium 4 mg 0%
    Potassium 146 mg 3%
    Minerals
    Calcium 23 mg 2%
    Copper 0.039 mg 4%
    Iron 0.0.21 mg 3%
    Magnesium 10 mg 2.5%
    Manganese 0.129 mg 5.5%
    Phosphorus 29 mg 4%
    Zinc 0.17 mg 1.5%
    Phyto-nutrients
    Carotene-beta 1 µg --
    Cryptoxanthin-beta 0 µg -http://www.nutrition-and-you.com/onion.html-
    Lutein-zeaxanthin 4 µg -

35. Tomato

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  1. Tomato nutrition facts
  2. Tomato, a nutritious fruit commonly used as a vegetable, is another wonderful gift of Mayans.
  3. The humble vegetable has grabbed the attention of millions of health seekers for its incredible phyto-chemical properties. Interestingly, it has more health-benefiting properties than that in an apple! Read more
  4. Botanically, it belongs to Solanaceae or nightshade family of common vegetables, which also includes chili peppers, potato, eggplant, etc. Its scientific name is Lycopersicon esculentum. This exotic vegetable of all seasons is native to the Central America and was cultivated by the Aztecs
  5. centuries before the Spanish explorers introduced it to all over the world.

    Tomato (Lycopersicon esculentum), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 18 Kcal 1%
    Carbohydrates 3.9 g 3%
    Protein 0.9 g 1.6%
    Total Fat 0.2 g 0.7%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.2 g 3%
    Vitamins
    Folates 15 µg 4%
    Niacin 0.594 mg 4%
    Pyridoxine 0.080 mg 6%
    Thiamin 0.037 mg 3%
    Vitamin A 833 IU 28%
    Vitamin C 13 mg 21.5%
    Vitamin E 0.54 mg 4%
    Vitamin K 7.9 µg 6.5%
    Electrolytes
    Sodium 5 mg >1%
    Potassium 237 mg 5%
    Minerals
    Calcium 10 mg 1%
    Iron 0.3 mg 4%
    Magnesium 11 mg 3%
    Manganese 0.15 mg 6.5%
    Phosphorus 24 mg 3%
    Zinc 0.17 mg 1.5%
    Phyto-nutrients
    Carotene-ß 449 µg --
    Carotene-α 101 µg --
    Lutein-zeaxanthin 123 µg --
    Lycopene 2573 µg --http://www.nutrition-and-you.com/tomato.html--

36. Turnips

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  1. Turnips nutrition facts
  2. Turnips are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions.
  3. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc.
  4. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.
  5. Scientific name: Brassica rapa (Rapifera Group).
  6. See the table below for in depth analysis of nutrients: Read more

    Turnips root (Brassica rapa (Rapifera Group) ), Fresh, raw,
    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 28 Kcal 1.5%
    Carbohydrates 6.43 g 5%
    Protein 0.90 g 1.5%
    Total Fat 0.10 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.8 g 5%
    Vitamins
    Folates 15 µg 4%
    Niacin 0.400 mg 2.5%
    Pantothenic acid 0.200 mg 4%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.030 mg 2.5%
    Thiamin 0.040 mg 4%
    Vitamin A 0 IU 0%
    Vitamin C 21 mg 35%
    Vitamin E 0.03 mg <1%
    Vitamin K 0.1 µg <1%
    Electrolytes
    Sodium 39 mg 2.5%
    Potassium 233 mg 5%
    Minerals
    Calcium 30 mg 3%
    Copper 0.085 mg 9%
    Iron 0.30 mg 4%
    Magnesium 11 mg 2.5%
    Manganese 0.134 mg 6%
    Zinc 0.27 mg 2%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Carotene-α 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/turnips.html --

37. Sweet Corn

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  1. Sweet corn nutrition facts.
  2. Sweet corn is a special maize variety in which its tender, delicious kernels eaten as a vegetable.
  3. In contrast to traditional field corn, sugar corn varieties are harvested when the ears just reached milk stage and used fresh since the sugars in the kernel quickly convert to starch.
  4. Corn is native to Central American region, which later introduced to the rest of the world by Spanish explorers.
  5. Genetically, it differs from the field corn by mutation at the sugary (su) locus.
  6. The crop has achieved success as one of the important commercial cash crops in many tropical and semi-tropical countries.
  7. Scientific name: Zea mays var. saccharata. Read more

    Sweet corn (Zea mays var. saccharata.), raw,
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 86 Kcal 4%
    Carbohydrates 18.70 g 14%
    Protein 3.27 g 6%
    Total Fat 1.35 g 7%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.0 g 5%
    Vitamins
    Folates 42 µg 10.5%
    Niacin 1.770 mg 11%
    Pantothenic acid 0.717 mg 14%
    Pyridoxine 0.093 mg 7%
    Riboflavin 0.055 mg 4%
    Thiamin 0.155 mg 13%
    Vitamin A 187 IU 6%
    Vitamin C 6.8 mg 11%
    Vitamin E 0.07 mg <1%
    Vitamin K 0.3 µg 2%
    Electrolytes
    Sodium 15 mg 1%
    Potassium 270 mg 6%
    Minerals
    Calcium 2 mg <1%
    Copper 0.054 mg 6%
    Iron 0.52 mg 6.5%
    Magnesium 37 mg 9%
    Manganese 0.163 mg 7%
    Selenium 0.6 µg 1%
    Zinc 0.46 mg 4%
    Phyto-nutrients
    Carotene-ß 47 µg --
    Carotene-α 16 µg --
    Cryptoxanthin-ß 115 µg --
    Lutein-zeaxanthin 644 µg -http://www.nutrition-and-you.com/sweet-corn.html--

38. Radish

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  1. Radish nutrition facts.
  2. Radish is one of the nutritious root vegetables featured in both salads as well as in main recipes.
  3. This widely used root vegetable belongs to the family of Brassica. In China, it along with cabbage and soybean curd (tofu), is believed as healthy food.
  4. A popular Chinese proverb goes like this, "Eating pungent radish and drinking hot tea, let the starved doctors beg on their knees."
  5. They are thought to be originated from the mainland China centuries ago but now cultivated and consumed throughout the world. Botanically the veggie is named as Raphanus sativus. Read more

    Radish (Raphanus sativus), Fresh, raw,
    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 16 Kcal 1%
    Carbohydrates 3.40 g 3%
    Protein 0.68 g 1%
    Total Fat 0.10 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.6 g 4%
    Vitamins
    Folates 25 µg 6%
    Niacin 0.254 mg 1.5%
    Pyridoxine 0.071 mg 5.5%
    Riboflavin 0.039 mg 3%
    Vitamin A 7 IU <1%
    Vitamin C 14.8 mg 25%
    Vitamin E 0 mg 9%
    Vitamin K 1.3 µg 1%
    Electrolytes
    Sodium 39 mg 2.5%
    Potassium 233 mg 5%
    Minerals
    Calcium 25 mg 2.5%
    Copper 0.050 mg 5%
    Iron 0.34 mg 4%
    Magnesium 10 mg 2.5%
    Manganese 0.069 mg 2.5%
    Zinc 0.28 mg 2%
    Phyto-nutrients
    Carotene-ß 4 µg --
    Carotene-α 0 µg --
    Lutein-zeaxanthin 10 µg -http://www.nutrition-and-you.com/radish.html
    -

39. Basil

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  1. Basil herb nutrition facts.
  2. The king of herbs, basil herb is one of the oldest and popular herbal plants rich in much notable health benefiting phyto-nutrients.
  3. This highly prized plant is revered as "holy herb" in many traditions all around the world.
  4. Basil belongs to the family of Lamiaceae, of the genus: Ocimum.
  5. Its scientific name is "Ocimum basilicum." Read more

    Basil herb (Ocimum basilicum), Fresh leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 23 Kcal 1%
    Carbohydrates 2.65 g 2%
    Protein 3.15 g 6%
    Total Fat 0.64 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.60 g 4%
    Vitamins
    Folates 68 µg 17%
    Niacin 0.902 mg 6%
    Pantothenic acid 0.209 mg 4%
    Pyridoxine 0.155 mg 12%
    Riboflavin 0.076 mg 6%
    Thiamin 0.034 mg 2.5%
    Vitamin A 5275 IU 175%
    Vitamin C 18 mg 30%
    Vitamin E 0.80 mg 5%
    Vitamin K 414.8 µg 345%
    Electrolytes
    Sodium 4 mg 0%
    Potassium 295 mg 6%
    Minerals
    Calcium 177 mg 18%
    Copper 385 mg 43%
    Iron 3.17 mg 40%
    Magnesium 64 mg 16%
    Manganese 1.15 mg 57%
    Zinc 0.81 mg 7%
    Phyto-nutrients
    Carotene-ß 3142 µg --
    Crypto-xanthin-ß 46 µg --http://www.nutrition-and-you.com/basil-herb.html
    Lutein-zeaxanthin 5650 µg --
    --

40. Celery

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  1. Celery herb is known for its strong aromatic flavor it imparts to variety of popular Mediterranean cuisines.
  2. It is a small biennial herbaceous plant originated in Europe.
  3. The herb grows easily as potherb and in the kitchen gardens for its flavorful leaves, shoots, roots, and seeds.
  4. Botanically, the plant belongs to the family of Apiaceae of the genus; Apium and known scientifically as Apium graveolens.
  5. The herb is a small plant; reaching about half a meter in height.
  6. It requires fertile, moisture rich soil to flourish. Read more

    Celery, (Apium graveolens), Fresh,
    Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 16 Kcal <1%
    Carbohydrates 3 g 5.5%
    Protein 3.46 g 6%
    Total Fat 1.12 g 4.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.10 g 5.5%
    Vitamins
    Folates 36 µg 9%
    Niacin 0.320 mg 2%
    Pantothenic acid 0.246 mg 5%
    Pyridoxine 0.074 mg 6%
    Riboflavin 0.57 mg 4%
    Thiamin 0.021 mg 2%
    Vitamin A 449 IU 15%
    Vitamin C 3.1 mg 5%
    Vitamin K 29.3 µg 24%
    Vitamin K
    Electrolytes
    Sodium 80 mg 5%
    Potassium 260 mg 5.5%
    Minerals
    Calcium 40 mg 4%
    Copper 0.35 mg 4%
    Iron 0.20 mg 2.5%
    Magnesium 11 mg 3%
    Manganese 0.103 mg 4.5%
    Phosphorus 24 mg 3%
    Zinc 0.13 mg 1%
    Phyto-nutrients
    Carotene-ß 270 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 283 µg --

41. Dandelion Herb

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  1. Revered since earlier times, Dandelion herb is one of the most sought after herbs to enliven our daily meals.
  2. Almost all the parts of the plant, leaves, flower tops, and root, are being used either for culinary purpose or as curative remedy for certain medical conditions.
  3. Botanically, it belongs to the family of Asteraceae; of the genus of Taraxacum and known scientifically as Taraxacum officinale.
  4. There are many common names for this herb like priest's crown, Irish daisy, monk's head, blowball and lion's tooth. Read more

    Dandelion herb greens (Taraxacum officinale), Fresh,
    Nutrition value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 45 Kcal 2%
    Carbohydrates 9.20 g 7%
    Protein 2.70 g 5%
    Total Fat 0.70 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.50 g 9%
    Vitamins
    Folates 27 µg 7%
    Niacin 0.806 mg 5%
    Pantothenic acid 0.084 mg 1.5%
    Pyridoxine 0.251 mg 19%
    Riboflavin 0.260 mg 20%
    Thiamin 0.190 mg 17%
    Vitamin A 10161 IU 338%
    Vitamin C 35 mg 58%
    Vitamin E 3.44 mg 23%
    Vitamin K 778.4 µg 649%
    Electrolytes
    Sodium 76 mg 5%
    Potassium 397 mg 8%
    Minerals
    Calcium 187 mg 19%
    Iron 3.10 mg 39%
    Magnesium 36 mg 9%
    Manganese 0.342 mg 15%
    Phosphorus 66 mg 9%
    Selenium 0.5 mg 1%
    Zinc 0.41 mg 4%
    Phyto-nutrients
    Carotene-α 363 µg --
    Carotene-β 5854 µg --
    Crypto-xanthin-β 121 µg --
    Lutein-zeaxanthin 13610 µg --http://www.nutrition-and-you.com/dandelion-herb.html ---

42. Dill

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  1. Dill weed is a unique perennial herbal plant in the sense that both its leaves as well as seeds are used as a seasoning.
  2. It is the member of the Umbelliferae family, a large group of flowering herbs and spices, which include caraway, parsley, cumin, fennel, etc.
  3. Botanically, it belongs within the family of Apiaceae, of the genus:
  4. Anethum and scientifically named as Anethum graveolens. Read more

    CDill, (Anethum graveolens) Fresh,
    Nutrient value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 43 Kcal 2%
    Carbohydrates 7 g 5.5%
    Protein 3.46 g 6%
    Total Fat 1.12 g 4.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.10 g 5.5%
    Vitamins
    Folates 150 µg 37.5%
    Niacin 1.570 mg 11%
    Pantothenic acid 0.397 mg 8%
    Pyridoxine 0.185 mg 14%
    Riboflavin 0.296 mg 23%
    Thiamin 0.058 mg 5%
    Vitamin A 7718 IU 257%
    Vitamin C 85 mg 140%
    Electrolytes
    Sodium 61 mg 4%
    Potassium 738 mg 16%
    Minerals
    Calcium 208 mg 21%
    Copper 0.146 mg 16%
    Iron 6.59 mg 82%
    Magnesium 55 mg 14%
    Manganese 1.264 mg 55%
    Phosphorus 66 mg 9.5% http://www.nutrition-and-you.com/dill-weed.html
    Zinc 0.91 mg 8%-

43. Garlic

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  1. Garlic nutrition facts.
  2. Since time immemorial, garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties. This wonderful herbal plant, grown for its underground root or bulb.
  3. contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers.
  4. This root herb plant belongs within the family of Alliaceae of the genusm, Allium; and scientifically.
  5. Known as Allium sativum. Read more
  6. It is believed to be originating in the mountainous Central Asian region from where it has spread all over the temperate and subtropical regions around the world.


    Garlic (Allium sativum), Nutrient value/100 g.
    Total-ORAC value 5346 µmol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 149 Kcal 7.5%
    Carbohydrates 33.06 g 25%
    Protein 6.36 g 11%
    Total Fat 0.5 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.1 g 5.5%
    Vitamins
    Folates 3 µg 1%
    Niacin 0.700 mg 4%
    Pantothenic acid 0.596 mg 12%
    Pyridoxine 1.235 mg 95%
    Riboflavin 0.110 mg 8%
    Thiamin 0.200 mg 17%
    Vitamin A 9 IU <1%
    Vitamin C 31.2 mg 52%
    Vitamin E 0.08 mg 0.5%
    Vitamin K 1.7 µg 1.5%
    Electrolytes
    Sodium 153 mg 10%
    Potassium 401 mg 8.5%
    Minerals
    Calcium 181 mg 18 %
    Copper 0.299 mg 33%
    Iron 1.70 mg 21%
    Magnesium 25 mg 6%
    Manganese 1.672 mg 73%
    Phosphorus 153 mg 22%
    Selenium 14.2 µg 26%
    Zinc 1.160 mg 10.5%
    Phyto-nutrients
    Carotene-ß 5 µg --http://www.nutrition-and-you.com/garlic.html
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 16 µg ---

44. Ginger Root

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  1. Ginger root nutrition facts.
  2. Ginger root is a popular root herb of culinary as well as medicinal importance.
  3. The root still finds a special place in many traditional Indian and Chinese medicines for its unique phyto-chemicals that are known to have disease preventing and health promoting properties.
  4. The spicy root is actually an underground rhizome of small herb plant belonging to the Zingiberaceae family, of the genus: Zingiber.
  5. Scientific name: Zingiber officinale. Read more

    Ginger root (Zingiber officinale),
    Fresh, Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 80 Kcal 4%
    Carbohydrates 17.77 g 13.5%
    Protein 1.82 g 3%
    Total Fat 0.75 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.0 g 5%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.750 mg 4.5%
    Pantothenic acid 0.203 mg 4%
    Pyridoxine 0.160 mg 12%
    Vitamin A 0 IU 0%
    Vitamin C 5 mg 8%
    Vitamin E 0.26 mg 1.5%
    Vitamin K 0.1 µg 0%
    Electrolytes
    Sodium 13 mg 1%
    Potassium 415 mg 9%
    Minerals
    Calcium 16 mg 1.6% http://www.nutrition-and-you.com/ginger-root.html
    Copper
    Iron 0.60 mg 7.5%
    Magnesium 43 mg 11%
    Manganese 0.229 mg 10%
    Phosphorus 34 mg 5%
    Zinc 0.34 mg 3%

45. Lemongrass

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  1. Refreshing, citrus-scented lemongrass imparts unique flavor to recipes.
  2. Its coarse tufted stems and leaf buds are among the most sought after herbal parts used in an array of cuisines all over South and East Asian regions.
  3. Botanically, the herb belongs to grass family of Poaceae. Scientific name: Cymbopogon citratus.
  4. It is native to Southern part of India and Sri Lanka.
  5. The herb is one of the popular ingredients in Thailand, Vietnam, Malaysia, Cambodia, and Indonesia and as far as African and American continents.
  6. For its culinary and medicinal uses. Read more

    Lemongrass (citronella), fresh
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 99 Kcal 5%
    Carbohydrates 25.31 g 19%
    Protein 1.82 g 3%
    Total Fat 0.49 g 2%
    Cholesterol 0 mg 0%
    Vitamins
    Folates 75 µg 19%
    Niacin 1.101 mg 7%
    Pyridoxine 0.080 mg 6%
    Riboflavin 0.135 mg 10.5%
    Thiamin 0.065 mg 5.5%
    Vitamin A 6 mg <1%
    Vitamin C 2.6 mg 4%
    Electrolytes
    Sodium 6 mg <1%
    Potassium 723 mg 15%
    Minerals
    Calcium 65 mg 6.5%
    Copper 0.266 mg 29% http://www.nutrition-and-you.com/lemongrass.html
    Iron 8.17 mg 102%
    Magnesium 60 mg 15%
    Manganese 5.244 mg 228%
    Selenium 0.7 µg 1%
    Zinc 2.23 mg 20% -

46. Oregano

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  1. Oregano nutrition facts.
  2. Oregano is a wonderful perennial culinary as well as medicinal herb.
  3. It has long been recognized as one of the "functional foods" for its nutritional, anti-oxidants and disease preventing properties.
  4. The herb, whose name means "delight of the mountains" in Greek, is native to the Mediterranean region.
  5. Botanically, the herb belongs to the mint (Lamiaceae) family, of the genus;
  6. Origanum and is known scientifically as Origanum vulgare. Read more

    Oregano herb (Origanum vulgare), dried leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 306 Kcal 15%
    Carbohydrates 64.43 g 49%
    Protein 11 g 19.5%
    Total Fat 10.25 g 34%
    Cholesterol 0 mg 0%
    Dietary Fiber 42.8 g 107%
    Vitamins
    Folates 274 µg
    69%
    Niacin 6.22 mg 39%
    Pantothenic acid 0.921 mg 17%
    Pyridoxine 1.210 mg 93%
    Riboflavin 0.320 mg 24.5%
    Thiamin 0.341 mg 28%
    Vitamin A 6903 IU 230%
    Vitamin C 50 mg 83%
    Vitamin E 18.86 mg 126%
    Vitamin K 621.7 µg 518%
    Electrolytes
    Sodium 15 mg 1%
    Potassium 1669 mg 35.5%
    Minerals
    Calcium 1576 mg 158%
    Copper 0.943 mg 105%
    Iron 44 mg 550%
    Magnesium 270 mg 67.5%
    Manganese 4.667 mg 203%
    Zinc 4.43 mg 40%
    Phyto-nutrients
    Carotene-ß 4112 µg --
    Crypto-xanthin-ß 11 µg --
    Lutein-zeaxanthin 862 µg --http://www.nutrition-and-you.com/oregano.html
    --

47. Parsley

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  1. Parsley nutrition facts.
  2. Parsley is a popular culinary as well as medicinal herb, which is recognized as one of the functional food for its unique antioxidants and disease preventing properties.
  3. This wonderful, fragrant rich biennial herb is native to the Mediterranean region and belongs to the family of Apiaceae in the genus; Petroselinum. Its botanical name is Petroselinum crispum.
  4. The herb is a small plant with dark-green leaves that resemble coriander leaves, especially in the flat-leaf variety.
  5. However, it is milder in flavor than coriander.
  6. The herb is widely used in:
  7. Mediterranean, East European, and American cuisine. Read more

    Principle Nutrient Value Percentage of RDA
    Energy 36 Kcal 1.5%
    Carbohydrates 6.33 g 5%
    Protein 2.97 g 5%
    Total Fat 0.8 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.3 g 8.5%
    Vitamins
    Folates 152 µg 38%
    Niacin 1.313 mg 8%
    Pantothenic acid 0.400 mg 8%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.098 mg 7.5%
    Thiamin 0.086 mg 7%
    Vitamin A 8424 IU 281%
    Vitamin C 133 mg 220%
    Vitamin E 0.75 mg 5%
    Vitamin K 1640 µg 1366%
    Electrolytes
    Sodium 56 mg 4%
    Potassium 554 mg 12%
    Minerals
    Calcium 138 mg 14%
    Copper 0.149 mg 16.5%
    Iron 6.20 mg 77.5%
    Magnesium 50 mg 12.5%
    Manganese 0.160 mg 7%
    Phosphorus 58 mg 8%
    Zinc 1.07 mg 10%
    Phyto-nutrients
    Carotene-ß 5054 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 5561 µg --http://www.nutrition-and-you.com/parsley.html--

48. Peppermint

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  1. Peppermint herb nutrition facts.
  2. Peppermint has been one of the popular herbs known since antiquity for its distinctive aroma and medicinal value.
  3. The herb has a characteristic refreshing cool breeze sensation on taste buds, palate and throat when eaten; and on nasal olfaction glands when inhaled. This unique quality of mint is due to the presence of menthol, an essential oil in its fresh leaves and stem.
  4. Botanically, the herb belongs to the Lamiaceae family of the genus; Mentha and botanically named as Mentha piperita.
  5. It is actually a natural hybrid-cross between water mint (Mentha aquatica) and spearmint (Mentha spicata). Read more

    Peppermint (Mentha piperita), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 14.79 g 11%
    Protein 3.75 g 7%
    Total Fat 0.94 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 8 g 20%
    Vitamins
    Folates 114 µg 28%
    Niacin 1.706 mg 10.5%
    Pantothenic acid 0.338 mg 6.5%
    Pyridoxine 0.129 mg 10%
    Riboflavin 0.266 mg 20%
    Thiamin 0.082 mg 7%
    Vitamin A 4248 IU 141%
    Vitamin C 31.8 mg 53%
    Electrolytes
    Sodium 31 mg 2%
    Potassium 569 mg 12%
    Minerals
    Calcium 243 mg 24%
    Copper 329 µg 36%
    Iron 5.08 mg 63.5%
    Magnesium 80 mg 20%
    Manganese 1.176 mg 51%
    Zinc 1.11 mg 10% http://www.nutrition-and-you.com/peppermint.html--

49. Rosemary

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  1. Rosemary herb nutrition facts.
  2. Charming rosemary herb is the perfect potherb to have in your kitchen garden.
  3. The plant is one of the recognized herbs for its note-worthy health benefiting phyto-nutrients, anti-oxidants, and essential acids.
  4. Rosemary belongs within the family of Lamiaceae, of the genus, Rosmarinus. Its botanical name is Rosmarinus officinalis. Read more

    Rosemary herb (Rosmarinus officinalis), Fresh leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 131 Kcal 6.5%
    Carbohydrates 20.70 g 16%
    Protein 3.31 g 6%
    Total Fat 5.86 g 20%
    Cholesterol 0 mg 0%
    Dietary Fiber 14.10 g 37%
    Vitamins
    Folates 109 µg 27%
    Niacin 0.912 mg 6%
    Pantothenic acid 0.804 mg 16%
    Pyridoxine 0.336 mg 26%
    Riboflavin 0.152 mg 12%
    Thiamin 0.036 mg 3%
    Vitamin A 2924 IU 97%
    Vitamin C 21.8 mg 36%
    Electrolytes
    Sodium 26 mg 2%
    Potassium 668 mg 14%
    Minerals
    Calcium 317 mg 32%
    Copper 0.301 mg 33%
    Iron 6.65 mg 83%
    Magnesium 91 mg 23%
    Manganese 0.960 mg 42%
    Zinc 0.93 mg 8.5% http://www.nutrition-and-you.com/rosemary-herb.html-

50. Sage

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  1. Sage herb nutrition facts.
  2. Sharply flavored, sage herb or garden sage is one of the popular pot herbs known since ancient Roman times.
  3. This legendary herb with numerous virtues, long held to be the guardian over all
  4. other herbs, has been in use in various traditional European and Chinese medicines for its health promoting and disease preventing properties.
  5. Herb sage is an evergreen perennial shrub commonly seen all over the Mediterranean and south-eastern Europe (Balkan) regions.
  6. Botanically, the plant belongs to the family of Lamiaceae, of the genus: Salvia.
  7. Scientific name: Salvia officinalis. Read more

    Sage herb (Salvia officinalis), Dried, ground,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 315 Kcal 15.75%
    Carbohydrates 60.73 g 47%
    Protein 10.63 g 19%
    Total Fat 12.75 g 42.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 40.3 g 106%
    Vitamins
    Folates 274 µg 63%
    Niacin 5.720 mg 35.75%
    Pyridoxine 2.690 mg 206%
    Riboflavin 0.336 mg 26%
    Thiamin 0.754 mg 68.5%
    Vitamin A 5900 mg 196%
    Vitamin C 32.4 mg 54%
    Vitamin E 7.48 mg 50%
    Vitamin K 1714.5 µg 1429%
    Electrolytes
    Sodium 11 mg <1%
    Potassium 1070 mg 23%
    Minerals
    Calcium 1652 mg 165%
    Copper 0.757 mg 84%
    Iron 28.12 mg 351%
    Magnesium 428 mg 107%
    Manganese 3.133 mg 136%
    Zinc 4.70 mg 43%
    Phyto-nutrients
    Carotene-a 0 µg --
    Carotene-ß 3485 µg --
    Crypto-xanthin-ß 109 µg --http://www.nutrition-and-you.com/sage-herb.html
    Lutein-zeaxanthin 1895 µg --

51. Spearmint

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  1. Spearmint nutrition facts.
  2. Spearmint herb or garden mint or common mint has long been reputed for its characteristic aroma it imparts to the recipes it added to.
  3. The least pungent and subtle among the species of mint family, this unique herb is one of chef’s main culinary favorites.
  4. Mint herb botanically belongs to the family of Lamiaceae, of the genus: Mentha.
  5. Scientific name: Mentha spicata. Read more

    Spearmint (Mentha spicata), fresh,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 44 Kcal 2%
    Carbohydrates 8.41 g 6.5%
    Protein 3.29 g 6%
    Total Fat 0.73 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 6.8 g 18%
    Vitamins
    Folates 105 µg 26%
    Niacin 0.948 mg 6%
    Pyridoxine 0.158 mg 12%
    Riboflavin 0.175 mg 13.5%
    Thiamin 0.078 mg 6.5%
    Vitamin A 4054 IU 135%
    Vitamin C 13.3 mg 22%
    Electrolytes
    Sodium 30 mg 2%
    Potassium 458 mg 64%
    Minerals
    Calcium 199 mg 20%
    Copper 0.240 mg 75%
    Iron 11.87 mg 148%
    Magnesium 63 mg 16%
    Manganese 1.118 mg 48.5%
    Zinc 1.09 mg 10% http://www.nutrition-and-you.com/spearmint.html
    -

52. Sweet Marjoram

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  1. Sweet marjoram nutrition facts.
  2. Sweet marjoram, also known as knotted marjoram, is one of the most popular Mediterranean herbs used for its culinary and medicinal values since ancient times.
  3. The herb has the delicate sweet-flavor and mildly pungent (spicy) taste comparatively milder than oregano (Origanum vulgare).
  4. Botanically marjoram is a member of Labiatae family of the genus: Origanum.
  5. Its scientific name: Origanum majorana.
  6. The Labatiacea family also includes some of commonly known herbs and spices such as dill, anise, fennel, cumin, etc. Read more

    Sweet marjoram herb (Origanum majorana), dried leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 271 Kcal 13.5%
    Carbohydrates 60.56 g 46.5%
    Protein 12.66 g 22%
    Total Fat 7.04 g 23%
    Cholesterol 0 mg 0%
    Dietary Fiber 40.3 g 106%
    Vitamins
    Folates 274 µg 68.5%
    Niacin 0.902 mg 25.75%
    Pantothenic acid 0.209 mg 4%
    Pyridoxine 1.190 mg 91.5%
    Riboflavin 0.316 mg 24%
    Thiamin 0.289 mg 24%
    Vitamin A 8068 IU 269%
    Vitamin C 51.4 mg 86%
    Vitamin E 1.69 mg 11%
    Vitamin K 621.7 µg 518%
    Electrolytes
    Sodium 77 mg 5%
    Potassium 1522 mg 32%
    Minerals
    Calcium 1990 mg 200%
    Copper 1.133 mg 126%
    Iron 82.71 mg 1034%
    Magnesium 346 mg 86.5%
    Manganese 5.433 mg 236%
    Zinc 3.60 mg 33%
    Phyto-nutrients
    Carotene-ß 4806 µg --
    Cryptoxanthin-ß 70 µg --
    Lutein-zeaxanthin 1895 µg --http://www.nutrition-and-you.com/sweet-marjoram.html
    --

53. Turmeric - Curry

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  1. Turmeric nutrition facts - Curry.
  2. Never mind if you have to stain your clothes turmeric stained, but make sure you add this exotic root-herb in the recipes.
  3. Its herb part actually is the underground spreading rhizome (root).
  4. Its roots as well as leaves have long been used in traditional Indian and Chinese medicines for their demonstrated anti-inflammatory (painkiller), anti-oxidant, and anti-cancer properties.
  5. Binomially, this popular herb belongs to the ginger or Zingiberaseae family of root herbs and the genus; Curcuma.
  6. Scientific name: Curcuma longa. Read more


    Turmeric (Curcuma longa), Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 354 Kcal 17%
    Carbohydrates 64.9 g 50%
    Protein 7.83 g 14%
    Total Fat 9.88 g 33%
    Cholesterol 0 mg 0%
    Dietary Fiber 21 g 52.5%
    Vitamins
    Folates 39 µg 10%
    Niacin 5.140 mg 32%
    Pyridoxine 1.80 mg 138%
    Riboflavin 0.233 mg 18%
    Vitamin A 0 IU 0%
    Vitamin C 25.9 mg 43%
    Vitamin E 3.10 mg 21%
    Vitamin K 13.4 µg 11%
    Electrolytes
    Sodium 38 mg 2.5%
    Potassium 2525 mg 54%
    Minerals
    Calcium 183 mg 18%
    Copper 603 µg 67%
    Iron 41.42 mg 517%
    Magnesium 193 mg 48%
    Manganese 7.83 mg 340%
    Phosphorus 268 mg 38%
    Zinc 4.35 mg 39.5% http://www.nutrition-and-you.com/turmeric.html-

54. Thyme

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  1. Thyme herb nutrition facts.
  2. Thyme herb is packed with numerous health benefiting phyto-nutrients (plant derived compounds), minerals and vitamins that are essential for wellness.
  3. One of the popular among culinary herb plants, thyme originally is native to southern Europe and Mediterranean regions.
  4. Botanically, it belongs to the family of Limiaceae of the genus of thymus, which includes many subspecies among which the most popular variety is:
  5. Thymus vulgaris or French thyme. Read more

    Thyme herb (Thymus vulgaris), Fresh leaves,
    Nutritive value per 100 g. ORAC value 27426,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 101 Kcal 5%
    Carbohydrates 24.45 g 18%
    Protein 5.56 g 10%
    Total Fat 1.68 g 8.4%
    Cholesterol 0 mg 0%
    Dietary Fiber 14.0 g 37%
    Vitamins
    Folates 45 µg 11%
    Niacin 1.824 mg 11%
    Pantothenic acid 0.409 mg 8%
    Pyridoxine 0.348 mg 27%
    Riboflavin 0.471 mg 36%
    Thiamin 0.48 mg 4%
    Vitamin-A 4751 IU 158%
    Vitamin-C 160.1 mg 266%
    Electrolytes
    Sodium 9 mg 0.5%
    Potassium 609 mg 13%
    Minerals
    Calcium 405 mg 40.5%
    Iron 17.45 mg 218%
    Magnesium 160 mg 40%
    Manganese 1.719 mg 75%
    Manganese 106 mg 15%
    Zinc 1.81 mg 16.5%
    Phyto-nutrients
    Carotene-ß 2851 µg --http://www.nutrition-and-you.com/thyme-herb.html
    -

55. Savory

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  1. Savory herb nutrition facts.
  2. Delicate, pleasantly aromatic savory (summer) is a very popular culinary herb widely used in eastern European and American cuisines.
  3. Botanically, this annual herb belongs within the mint family of Lamiaceae, and known scientifically as Satureja hortensis.
  4. The herb is well tolerant of different climatic conditions and requires good sunlight to flourish. Read more
  5. It reaches about 40-60 cm in height. Its sister variety, winter-savory, known as Satureja montana, has pungent flavor and hence, less preferred in cooking.

    Savory (Satureja hortensis), Dry, ground,
    Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 272 Kcal 13.5%
    Carbohydrates 68.73 g 53%
    Protein 6.73 g 12%
    Total Fat 5.91 g 30%
    Cholesterol 0 mg 0%
    Dietary Fiber 45.7 g 120%
    Vitamins
    Niacin 4.080 mg 25.5%
    Pyridoxine 1.810 mg 139%
    Riboflavin 0.471 mg 36%
    Thiamin 0.366 mg 30.5%
    Vitamin A 5310 IU 177%
    Vitamin C 50 mg 83%
    Electrolytes
    Sodium 24 mg 1.5%
    Potassium 1051 mg 22%
    Minerals
    Calcium 2132 mg 210 %
    Copper 0.847 mg 94%
    Iron 37.88 mg 474%
    Magnesium 377 mg 94 %
    Manganese 6.100 mg 265%
    Phosphorus 140 mg 20%
    Selenium 4.6 µg 8%
    Zinc 4.30 mg 39% http://www.nutrition-and-you.com/savory.html

56. Tamarind

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  1. Tamarind nutrition facts.
  2. Sweet and tangy tamarind is one of the widely used condiment spices found in every South Asian kitchen!
  3. The tree is very large with long heavy drooping branches and dense foliage.
  4. Full grown-up tree might reach up to 80 feet in height. During each season, the tree bears irregularly curved pods in abundance all along its branches.
  5. Each pod has thick outer shell encasing deep brown color sticky pulp enveloping 2-10 hard dark-brown color seeds.
  6. Botanically, the tree is among the large tropical trees belonging to the family of Fabaceae, of the genus:
  7. Tamarindus. Scientific name: Tamarindus indica. Read more

    Tamarind (Tamarindus indica),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 239 Kcal 12%
    Carbohydrates 62.50 g 40%
    Protein 2.80 g 5%
    Total Fat 0.60 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.1 g 13%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 1.938 mg 12%
    Pantothenic acid 0.143 mg 3%
    Pyridoxine 0.066 mg 5%
    Thiamin 0.428 mg 36%
    Vitamin A 30 IU 1%
    Vitamin C 3.5 mg 6%
    Vitamin E 0.10 mg <1%
    Vitamin K 2.8 µg 2%
    Electrolytes
    Sodium 28 mg 2%
    Potassium 628 mg 13%
    Minerals
    Calcium 74 mg 7%
    Copper 0.86 mg 9.5%
    Iron 2.80 mg 35%
    Magnesium 92 mg 23%
    Phosphorus 113 mg 16%
    Selenium 1.3 µg 2%
    Zinc 0.10 mg 1%
    Phyto-nutrients
    Carotene-ß 18 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/tamarind.html

57. Black Pepper

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  1. Black pepper nutrition facts.
  2. Incredibly popular black pepper, often referred as “king of spice” is a well-known spice since ancient times.
  3. The peppercorn plant is native to tropical evergreen rain forest of South Indian state, Kerala, from where it spread to rest of the world.
  4. The Pepper fruit, also known as the peppercorn, is actually a berry obtained from this plant.
  5. Botanically, peppercorn belongs to the family of Piperaceae of the genus of piper; and known scientifically as Piper nigrum.
  6. This perennial vine and climber requires supporting tree or pole to
  7. grow in height; thus has similar growth characteristics that of beetle leaf plant.
  8. It begins to bear small round berries after about three to four years of implantation.
  9. Technically, the pepper fruit is a drupe, measuring about 5 mm in diameter, containing a single large seed at its center. Read more

    Black peppers (Piper nigrum),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 255 Kcal 13%
    Carbohydrates 64.81 g 49%
    Protein 10.95 g 19.5%
    Total Fat 3.26 g 11%
    Cholesterol 0 mg 0%
    Dietary Fiber 26.5 g 69%
    Vitamins
    Choline 11.3 mg 2%
    Folic acid 10 mcg 2.5%
    Niacin 1.142 mg 7%
    Pyridoxine 0.340 mg 26%
    Riboflavin 0.240 mg 18%
    Thiamin 0.109 mg 9%
    Vitamin A 299 IU 10%
    Vitamin C 21 mg 35%
    Vitamin E-γ 4.56 mg 30%
    Vitamin K 163.7 mcg 136%
    Electrolytes
    Sodium 44 mg 3%
    Potassium 1259 mg 27%
    Minerals
    Calcium 437 mg 44%
    Copper 1.127 mg 122%
    Iron 28.86 mg 360%
    Magnesium 194 mg 48.5%
    Manganese 5.625 mg 244.5%
    Phosphorus 173 mg 25%
    Zinc 1.42 mg 13%
    Phyto-nutrients
    Carotene-β 156 mcg --
    Carotene-α 0 mcg --
    Crypto-xanthin-β 48 mcg --
    Lutein-zeaxanthin 205 mcg --
    Lycopene 6 mcg --http://www.nutrition-and-you.com/black_pepper.html

58. Bay Leaf

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  1. Bay leaf nutrition facts.
  2. Pleasantly aromatic bay leaf or bay laurel is one of the well-recognized leafy-spices since ancient times, revered for its medicinal as well as the culinary values.
  3. In legends, bay laurel is highly regarded in astrology science as the tree of the Sun god, under the celestial sign of Leo.
  4. Botanically, bay tree belongs to the family of Lauraceae of the genus; Laurus. Scientific name: Laurus nobilis. Read more
  5. Bay laurel is thought to have originated in Asia Minor region and from where it spread to all over the Mediterranean and other parts of Asia during earlier times.

    Bay leaf (Laurus nobilis),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 313 Kcal 15.5%
    Carbohydrates 74.97 g 57%
    Protein 7.61 g 13%
    Total Fat 8.36 g 29%
    Cholesterol 0 mg 0%
    Dietary Fiber 26.3 g 69%
    Vitamins
    Folates 180 mcg 45%
    Niacin 2.005 mg 12.5%
    Pyridoxine 1.740 mg 133%
    Riboflavin 0.421 mg 32%
    Vitamin A 6185 IU 206%
    Vitamin C 46.5 mg 77.5%
    Electrolytes
    Sodium 23 mg 1.5%
    Potassium 529 mg 11%
    Minerals
    Calcium 834 mg 83%
    Copper 0.416 mg 46%
    Iron 43 mg 537%
    Magnesium 120 mg 30%
    Manganese 8.167 mg 355%
    Phosphorus 113 mg 16%
    Selenium 2.8 mcg 5%
    Zinc 3.70 mg 33% http://www.nutrition-and-you.com/bay-leaf.html

59. Nutmeg

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  1. Nutmeg nutrition facts.
  2. Fragrant rich nutmeg is one of the highly prized spices known since antiquity for its aromatic, aphrodisiac, and curative properties.
  3. Nutmegs are evergreen trees, native to the rain forest Indonesian Moluccas Island, also known as the Spice Islands.
  4. Botanically, the plant belongs to Myristicaceae family and known as Myristica fragrans.
  5. Several species grown all over the world other than Myristica species, such as M. argentea, M. malabarica (Indian), and M. fatua, are rather similar to M. fragrans in appearance; however, they have less intense flavor and aroma. Read more

    Nutmeg (Myristica fragrans), Ground form,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 525 Kcal 26
    Carbohydrates 49.29 g 38%
    Protein 5.84 g 10%
    Total Fat 36.31 g 180%
    Cholesterol 0 mg 0%
    Dietary Fiber 20.8 g 55%
    Vitamins
    Folates 76 µg 19%
    Niacin 1.299 mg 8%
    Pyridoxine 0.160 mg 12%
    Riboflavin 0.057 mg 4%
    Thiamin 29% 0.346 mg
    Vitamin-A 3.5% 102 IU
    Vitamin C 3 mg 5%
    Electrolytes
    Sodium 16 mg 1%
    Potassium 350 mg 7.5%
    Minerals
    Calcium 184 mg 18%
    Copper 1.027 mg 114%
    Iron 3.04 mg 38%
    Magnesium 183 mg 46%
    Manganese 2.900 mg 126%
    Phosphorus 213 mg 30%
    Zinc 2.15 mg 20%
    Phyto-nutrients
    Carotene-ß 16 µg --
    Crypto-xanthin-ß 90 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/nutmeg.html

60. Vanilla Beans

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  1. Vanilla beans nutrition facts.
  2. Pleasantly fragrant rich vanilla beans are the pods or fruits obtained from a tropical climbing orchid.
  3. Mayans used them to flavor chocolate drink centuries before Spanish first set their foot in Mexico in 1520.
  4. This highly prized bean is native to tropical rain forest of Central America and only recently spread to other tropical-regions by Spanish explorers.
  5. Botanically the plant is a perennial herbaceous climbing vine belonging to the family of Orchidaceae, in the genus: vanilla.
  6. Scientific name:Vanilla planifolia. Read more

    CVanilla extract (Vanilla planifolia),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 288 Kcal 14%
    Carbohydrates 12.65 g 10%
    Protein 0.06 g <1%
    Total Fat 0.06 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.0 g 0%
    Vitamins
    Folates 0 mcg 0%
    Niacin 0.425 mg 3%
    Pantothenic caid 0.035 mg 0.5%
    Pyridoxine 0.026 mg 2%
    Riboflavin 0.095 mg 7%
    Vitamin A 0 IU 0%
    Vitamin C 0 mg 0%
    Electrolytes
    Sodium 9 mg 0.5%
    Potassium 148 mg 3%
    Minerals
    Calcium 11 mg 1%
    Copper 0.072 mg 8%
    Iron 0.12 mg 1.5%
    Magnesium 12 mg 3%
    Manganese 0.230 mg 10%
    Phosphorus 6 mg 1%
    Selenium 0.0 mcg 0%
    Zinc 0.11 mg 1% http://www.nutrition-and-you.com/vanilla-beans.html

61. Almonds

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  1. Almonds nutrition facts.
  2. Wonderfully delicious, almonds have long been revered as the epitome of wellness and health.
  3. The nuts are among the richest sources of health-benefiting nutrients essential for optimum health.
  4. Its plant is a small deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favorable for their growth.
  5. In recent years, it is being cultivated in many regions of the world as an important commercial crop.
  6. Botanically, they are the fruits from species of tree belonging to the family of Rosaceae, of Genus: Prunus.
  7. Scientific name: Prunus dulcis. Read more

    GAlmonds (Prunus dulcis),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 575 Kcal 29%
    Carbohydrates 21.67 g 16%
    Protein 21.22 g 38%
    Total Fat 49.42 g 165%
    Cholesterol 0 mg 0%
    Dietary Fiber 12.20 g 30%
    Vitamins
    Folates 50 µg 12.5%
    Niacin 3.385 mg 21%
    Pantothenic acid 0.47 mg 9%
    Pyridoxine 0.143 mg 11%
    Riboflavin 1.014 mg 78%
    Thiamin 0.211 mg 16%
    Vitamin A 1 IU 0%
    Vitamin C 0 mg 0%
    Vitamin E 26 mg 173%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 705 mg 15%
    Minerals
    Calcium 264 mg 26%
    Copper 0.996 mg 110%
    Iron 3.72 mg 46.5%
    Magnesium 268 mg 67%
    Manganese 2.285 mg 99%
    Phosphorus 484 mg 69%
    Selenium 2.5 µg 4.5%
    Zinc 3.08 mg 28%
    Phyto-nutrients
    Carotene-ß 1 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 1 µg --http://www.nutrition-and-you.com/almonds.html

62. Flax Seed

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  1. Flax seed nutrition facts.
  2. Flax seed, also known as linseed, is one of the ancient cultivated crops since Mesopotamian times, grown for its oil seeds, and fiber.
  3. The chewy seeds are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals, and essential vitamins.
  4. Off late, nutritional and health benefits of flax have widely drawn the attention of nutrition researchers as well as health enthusiasts alike across the planet.
  5. Flax belongs to the family of Linaceae, of the genus of Linum, and botanically named as Linum. Read more

    GFlax seeds (Linum usitatissimum),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 534 Kcal 27%
    Carbohydrates 28.8 g 22%
    Protein 18.3 g 32.5%
    Total Fat 42.16 g 170%
    Cholesterol 0 mg 0%
    Dietary Fiber 27.3 g 68%
    Vitamins
    Folates 87 µg 22%
    Niacin 3.08 mg 19%
    Pantothenic acid 0.985 mg 20%
    Pyridoxine 0.473 mg 36%
    Riboflavin 0.161 mg 12%
    Thiamin 1.64 mg 137%
    Vitamin A 0 IU 0%
    Vitamin C 0.6 mg 1%
    Vitamin E 19.95 mg 133%
    Vitamin K 4.3 µg 3.5%
    Electrolytes
    Sodium 30 mg 2%
    Potassium 813 mg 17%
    Minerals
    Calcium 255 mg 22.5%
    Copper 1.12 mg 124%
    Iron 5.73 mg 72%
    Magnesium 392 mg 98%
    Manganese 2.48 mg 108%
    Zinc 4.34 mg 39%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Lutein-zeaxanthin 651 µg --http://www.nutrition-and-you.com/flax-seed.html

63. Sesame Seeds

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  1. Sesame seeds nutrition facts.
  2. One of the first oil seeds known to humankind, sesame seeds are used in culinary as well as in traditional medicines for their nutritive, preventive, and curative properties.
  3. Its oil seeds are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties.
  4. Sesame plant is a tall annual herb of the Pedaliaceae family, which grows extensively in Asia, particularly in Burma, China, and India. It is also one of the chief commercial crops in Nigeria, Sudan and Ethiopia.
  5. Its scientific name: Sesamum indicum. Read more

    Sesame seeds (Sesamum indicum), whole, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 573 Kcal 29%
    Carbohydrates 23.45 g 18%
    Protein 17.73 g 32%
    Total Fat 49.67 g 166%
    Cholesterol 0 mg 0%
    Dietary Fiber 11.8 g 31%
    Vitamins
    Folates 97 µg 25%
    Niacin 4.515 mg 28%
    Pantothenic acid 0.050 mg 1%
    Pyridoxine 0.790 mg 61%
    Riboflavin 0.247 mg 19%
    Thiamin 0.791 mg 66%
    Vitamin A 9 IU <1%
    Vitamin C 0 0%
    Vitamin E 0.25 mg 2%
    Electrolytes
    Sodium 11 mg 1%
    Potassium 468 mg 10%
    Minerals
    Calcium 975 mg 98%
    Copper 4.082 mg 453%
    Iron 14.55 mg 182%
    Magnesium 351 mg 88%
    Manganese 2.460 mg 107%
    Phosphorus 629 mg 90%
    Selenium 34.4 µg 62.5%
    Zinc 7.75 mg 70%
    Phyto-nutrients
    Carotene-ß 5 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/sesame-seeds.html

64. Peanuts

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  1. Peanuts nutrition facts.
  2. Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to humankind since ancient times.
  3. The nuts are enriched with many noteworthy health-benefiting nutrients that are essential for optimum health.
  4. They are actually legumes but have almost all the qualities that true nuts like almonds have.
  5. Botanically, the nuts are small size fruit pods of plant belonging to the Fabaceae family of the genus, Arachis.
  6. Some of the common names are groundnut, earthnuts, etc. Read more Jamaican Dinners

    LGroundnuts (Arachis hypogaea), All types,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 567 Kcal 29%
    Carbohydrates 16.13 g 12%
    Protein 25.80 g 46%
    Total Fat 49.24 g 165%
    Cholesterol 0 mg 0%
    Dietary Fiber 8.5 g 22%
    Vitamins
    Folates 240 µg 60%
    Niacin 12.066 mg 75%
    Pantothenic acid 1.767 mg 35%
    Pyridoxine 0.348 mg 27%
    Riboflavin 0.135 mg 10%
    Thiamin 0.640 mg 53%
    Vitamin A 0 IU 0%
    Vitamin C 0 0%
    Vitamin E 8.33 mg 55.5%
    Electrolytes
    Sodium 18 mg 1%
    Potassium 705 mg 15%
    Minerals
    Calcium 92 mg 9%
    Copper 1.144 mg 127%
    Iron 4.58 mg 57%
    Magnesium 168 mg 42%
    Manganese 1.934 mg 84%
    Phosphorus 76 mg 54%
    Selenium 7.2 µg 13%
    Zinc 3.27 mg 30%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/peanuts.html

65. Pumpkin Seeds

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  1. Pumpkin seeds nutrition facts.
  2. Pumpkin seeds are edible kernels of pumpkin fruit.
  3. The seeds, in-fact, are concentrated source of numerous health benefiting minerals, vitamins and anti-oxidants.
  4. Pumpkin fruit, native to Mexico, is a squash-like gourd of the Cucurbitaceae family.
  5. Scientific name: Cucurbita pepo. Read more Jamaican Foods

    Pumpkin seeds, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 559 Kcal 28%
    Carbohydrates 10.71 g 8%
    Protein 30.23 g 54%
    Total Fat 49.05 g 164%
    Cholesterol 0 mg 0%
    Dietary Fiber 6 g 16%
    Vitamins
    Folates 58 µg 15%
    Niacin 4.987 mg 31%
    Pantothenic acid 0.750 mg 15%
    Pyridoxine 0.143 mg 11%
    Riboflavin 0.153 mg 12%
    Thiamin 0.273 mg 23%
    Vitamin A 16 IU 0.5%
    Vitamin C 1.9 µg 3%
    Vitamin E-γ 35.10 mg 237%
    Electrolytes
    Sodium 7 mg 0.5%
    Potassium 809 mg 17%
    Minerals
    Calcium 46 mg 4.5%
    Copper 1.343 mg 149%
    Iron 8.82 mg 110%
    Magnesium 592 mg 148%
    Manganese 4.543 mg 198%
    Phosphorus 1233 mg 176%
    Selenium 9.4 µg 17%
    Zinc 7.81 mg 71%
    Phyto-nutrients
    Carotene-ß 9 µg --
    Crypto-xanthin-ß 1 µg --
    Lutein-zeaxanthin 74 µg --http://www.nutrition-and-you.com/pumpkin-seeds.html

66. Sunflower Seeds

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  1. Sunflower seeds nutrition facts.
  2. Sweet, nutty sunflower seeds are an excellent source of calories, essential fatty acids, vitamins, and minerals.
  3. The seeds are mainly employed in the extraction of edible oil at a commercial scale all over the world.
  4. Its seeds are eaten as delicious snacks by humans and birds alike!
  5. Sunflower plant is a tall, erect, herbaceous annual plant belonging to the family of Asteraceae of the genus, Helianthus.
  6. Its botanical name is Helianthus annuus.
  7. It is native to Middle American region
  8. from where it spread as an important commercial crop all over the world by the European explorers.
  9. At present, Russian Union, China, The USA, and Argentina are the leading producers of sunflower crop. Read more Jamican foods

    Sunflower seeds (Helianthus annuus), kernels, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 584 Kcal 29%
    Carbohydrates 20 g 15%
    Protein 20.78 g 37%
    Total Fat 51.46 g 172%
    Cholesterol 0 mg 0%
    Dietary Fiber 8.6 g 23%
    Vitamins
    Folates 227 µg 57%
    Niacin 8.335 mg 52%
    Pantothenic acid 1.130 mg 22%
    Pyridoxine 1.345 mg 103%
    Riboflavin 0.355 mg 27%
    Thiamin 1.480 mg 123%
    Vitamin A 50 IU 1.6%
    Vitamin C 1.4 2%
    Vitamin E 35.17 mg 234%
    Electrolytes
    Sodium 9 mg 1%
    Potassium 645 mg 14%
    Minerals
    Calcium 78 mg 8%
    Copper 1.800 mg 200%
    Iron 5.25 mg 63%
    Magnesium 325 mg 81%
    Manganese 1.950 mg 85%
    Phosphorus 660 mg 94%
    Selenium 53 µg 96%
    Zinc 5.00 mg 45%
    Phyto-nutrients
    Carotene-ß 30 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/sunflower-seeds.html

 

67. Cashew Nut

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  1. Cashew nut nutrition facts.
  2. Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide. Read more Jamaican foods
  3. Botanically, cashew is an average size tropical evergreen tree belongin.

    Cashew nut (Anacardium occidentale),
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 553 Kcal 28%
    Carbohydrates 30.19 g 23%
    Protein 18.22 g 32.5%
    Total Fat 43.85 g 146%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.3 g 8.5%
    Vitamins
    Folates 25 µg 6%
    Niacin 1.062 mg 6.5%
    Pantothenic acid 0.864 mg 17%
    Pyridoxine 0.417 mg 32%
    Riboflavin 0.058 mg 4.5%
    Thiamin 0.423 mg 35%
    Vitamin A 0 IU 0%
    Vitamin C 0.5 mg 1%
    Vitamin E 5.31 mg 35%
    Vitamin K 4.1 µg 3%
    Electrolytes
    Sodium 12 mg 1%
    Potassium 660 mg 14%
    Minerals
    Calcium 37 mg 4%
    Copper 2.195 mg 244%
    Iron 6.68 mg 83.5%
    Magnesium 292 mg 73%
    Manganese 1.655 mg 72%
    Phosphorus 593 mg 85%
    Selenium 19.9 µg 36%
    Zinc 5.78 mg 52.5%
    Phyto-nutrients
    Carotene-β 0 µg --
    Crypto-xanthin-β 0 µg --
    Lutein-zeaxanthin 22 µg --http://www.nutrition-and-you.com/cashew_nut.html

68. Coconut Water

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  1. Coconut water nutrition facts.
  2. Coconut water is the juice in the interior or endosperm of young coconut.
  3. Its water is one of the nature’s most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties.
  4. The water is actually obtained by opening a tender, green, healthy, and undamaged coconut.
  5. Inside, it's clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins,
  6. minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones.
  7. In general, young and slightly immature coconuts harvested when they are about 5-7 months of age for the drink. Read more Jamican foods

    Coconut water (Cocus nucifera), Fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 19 Kcal 1%
    Carbohydrates 3.71 g 3%
    Protein 0.72 g 1.5%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.1 g 3%
    Vitamins
    Folates 3 µg 0.75%
    Niacin 0.080 mg 0.5%
    Pantothenic acid 0.043 mg <1%
    Pyridoxine 0.032 mg 2.5%
    Riboflavin 0.057 mg 4%
    Thiamin 0.030 mg 2.5%
    Vitamin C 2.4 mg 4%
    Vitamin A 0 IU 0%
    Vitamin E 0 mg 0%
    Vitamin K 0 mcg 0%
    Electrolytes
    Sodium 105 mg 7%
    Potassium 250 mg 5%
    Minerals
    Calcium 24 mg 2.4%
    Copper 40 mcg 4.5%
    Iron 0.29 mg 3.5%
    Magnesium 25 mg 6%
    Manganese 0.142 mg %
    Zinc 0.10 mg 1%
    Phyto-nutrients
    Auxin (Gibberlin) Present --
    Carotene,ß 0 µg --
    Cytokines Present --
    Lutein-zeaxanthin 0 µg --
    Leucoanthocyanin Present --http://www.nutrition-and-you.com/coconut-water.html

69. Olive Oil

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  1. Olive oil nutrition facts.
  2. Chef's favorite, olive oil is the chief source of edible oils all over the Mediterranean region since ancient times.
  3. The oil pressed from the olive fruits oftentimes revered in the many religious texts as a symbol of peace and good health.
  4. Olives belong to the family of Oleaceae of the genus: Olea, and their scientific:
  5. Name is, Olea europaea. Read more jamaican foods

    Olive oil (Olea europaea),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 884 Kcal 44%
    Carbohydrates 0 g 0%
    Protein 0 g 0%
    Total Fat 100 g 500%
    Cholesterol 0 mg 0%
    Dietary Fiber 0 g 0%
    Vitamins
    Folates 0 µg 0%
    Niacin 0 mg 0%
    Pantothenic acid 0 mg 0%
    Pyridoxine 0 mg 0%
    Riboflavin 0 mg 0%
    Thiamin 0 mg 0%
    Vitamin A 0 IU 0%
    Vitamin C 0 0%
    Vitamin E 14.39 mg 96%
    Vitamin K 60.2 µg 50%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 1 mg 0%
    Minerals
    Calcium 1 mg 0%
    Copper 0 mg 0%
    Iron 0.56 mg 7 %
    Magnesium 0 mg 0%
    Manganese 0 mg 0%
    Phosphorus 0 mg 0%
    Selenium 0 µg 0%
    Zinc 0.01 mg <1%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --
    Phytosterols 221 mg --http://www.nutrition-and-you.com/olive-oil.html

70. Oils and Dietary Fats - chart

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  1. Dietary fats and oils
  2. Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g, whereas,
  3. carbohydrates and proteins yield only 4 calories/gm. Nuts and oil seeds are good sources of fat.
  4. Beside rich in energy, dietary fats are incredible sources of essential fatty acids, vitamin E in addition
  5. to act as the transport vehicle for fat-soluble vitamins/hormones.
    Below is the table with in-depth analysis of some of commonly used dietary fats and oils:-


    Oils and Dietary Fats - (cooking oil)


    _Item SFA% MUFA% PUFA% ω-6 ω-3 ω-6 toω-3 ratio Remarks - Healthy
    Canola oil 8 61 21 10 2:1 Recommended - not sure
    Flax seed oil 9 18 16 57 1:3.5 Recommended - healthy
    Safflower oil 10 13 77 0 77:0 Somewhat recommended - healthy
    Sunflower oil 11 20 69 0 69:0 Somewhat recommended - can be healthy
    Corn oil 13 25 61 1 61:1 Somewhat recommended - can be healthy
    Olive oil 14 77 8 1 8:1 Highly recommended - healthy
    Soybean oil 15 25 53 7 8:1 Recommended - can be healthy
    Sesame oil 15 42 43 0 43:0 Recommended - healthy
    Peanut oil 18 49 33 0 33:0 Somewhat recommended - not sure
    Salmon fat 24 34 0 42 0:42 Somewhat recommended - healthy
    Cotton seed oil 27 19 54 0 54:0 Somewhat recommended - not sure
    Chicken fat 32 47 21 0 21:0 Somewhat recommended - not healthy
    Palm oil 40 48 11 1 11:1 Somewhat recommended - healthy
    Pork fat 41 48 11 0 11:0 Not Recommended - not healthy
    Beef tallow 47 53 0 0 0:0 Not Recommended - not healthy
    Cocoa butter 64 36 0 0 0:0 Not Recommended - not healthy
    Butter 69 31 0 0 0:0 Not Recommended - not healthy
    Cheese 70 30 0 0 0:0 Not Recommended - not healthy
    Hydrogenated-
    vegetable oil 76 19 0 0 0:0 Not Recommended - can be healthy
    Coconut oil 92
    6 1.6 0.4 4:1 Not Recommended- Recommended by Jamaicandinners




    Jamaca's Oils and Dietary fat in coconut and process:


    I recommend coconut oil.
    In Jamaica the coconut jelly is shredded or cut into pieces.
    Then it is put to boil with water on a wooden fire. 
    Hours after cooking the oil rise to the top.
    That oil is removed and bottled.

    People uses that coconut oil to cook with. It's a very healthy oil to use.
    (See the 92% sfa is natural fat. It's not hydrogenated. It's good fat for the body).
    Not like beef, pork, butter, and these other man made oil, which is not organic.
    Coconut oil is organic.

    There are many people in Jamaica with long lives.
    All they use to cook is coconut oil.
    Every elder I spoke to told me they used
    coconut oil, "at some point in the conversation".

    I will research more to be sure. So, we can have the facts. To be updated

    People now, are acting as if no fat is to be eaten.
    People need to know that a great percentage of our body is fat.
    Therefore our bodies need fat. It will help us to sustain energy.

    The issue, is what type of fat is good from what is bad.
    Anything that was processed is bad.
    Anything fat that is natural / organic is good to consume.
    Once you do not drink it like water.
    Nature's fat is good! Which is enzymes.

    It's what the body need and wants. Enzyme is a natural nutrition which is in nature's food.
    Our bodies need it to grow and develop healthy.
    Enzymes are in all of nature's food including chicken, meat and fish.

    You are a source of enzymes. Anything with life is enzyme.
    Even a rock! Why? It is natural minerals. Enzyme in so many words is LIFE.

    Coconut oil, sesame, flax seed, olive, soybean etc, dissolved in your body natural.
    While butter and processed oil will stick and stay on your arties.

    You would have to work out very intense to break down that type fat out of your body.
    That's the difference in the type of fat people are eating.

    I realised people are comfortable with FDA GUIDES (Government's charts guide on the nutrition’s in food. Should the government tell you what you should be eating?)

    While the information can be correct. It often times misleading with the facts to people.
    They do that for the industries and the processing company to benefit.

    It will benefit you to know for yourself the correct foods to eat. 
    It’s for your best health. Look at the chart above!

    Why is the top oil the best oil to use on the chart? Why? It's not even an oil. It's a brand.
    What I know it's not natural oil. It's processed. And the best oil is coconut oil on the bottom.

    I heard Olive is great. But to me it is expensive to buy for most people.
    Coconut oil is the best alternative.

    I RESEARCHED THE MATTER READ THE LINK. THE ARTICLE SAID
    - The oil was “invented” (first hint that it’s not good for you!). Read more


Listed below are the names of other foods
we intend to provide information on
:

12. Bird Pepper

13. Susumba

14. Jelly Coconut

15. Chicken

16. Goat Meat - Mutton

17. Fish - sea or Fresh water

18. Pork

19. Cow's Tripe

20. Cow's Liver

21. Cow's Kidney

22. Unnatural Seasonings.

23. Process Foods

24. Butter

25. Coconut Oil

26. Vegetable Oil

27. Sugar

28. Salt

29. Red Peas - all peas

32. Stallion

33. Sour Sap

34. Sweet Sap

35. Pimento

5. yellow Yam

6. White Yam

7. Papaya

8. Prangonott

9. Cherry

10. Breadfruit

11. Green Banana

12. Pineapple

13. Jamaican Ginger

14. Coconut

15. Mango

16. June Plum


17. Apple europeon

18. Ginnep

19. Plum

20. Bread Tree

21. Mango Tree

22. Ackee / unopen

23. Onion

24. Garlic

25. Thyme

26. Mint Tea

27. Cassava

28. Potato

29. Basi

Sweet Pepper


Jamaican Dinners / Food Knowledge objectives:


I I got these nutrition facts from numerous places on the internet.
Mainly in one place. I am knowledgeable in nutrition,
but not certified to educate anyone in this field.

However, I am a professional person. I am a great chef that is the author of cookbooks.
I have experience using these foods to prepare and cook Jamaican Cuisines.

Food Knowledge is only here to guide you and inform you
my fans on how best to use many of these foods to cook.
I practiced using nature's food in cooking. It's the healthy choice.
So, it is from my own experiences I will share with you about organic foods.

This page is for jamaicandinners.com ordinance.
To be more informed and knowledgeable about the nutrition in foods we eat.
These are foods most Jamaicans eating.

The foods listed on Jamaican Dinners/ Food Knowledge have a links to it's sources.
Go here! Read more. If you are a student and you are doing a research.



Sources and Links:

Please visit Please visit Jamaican Foods: ww.nutrition-and-you.com.
They have a great website on almost every food we eat.
It's very informative.

Here is another link for great knowledge on GREEN DARK LEAF.




The End


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jamaicandinner/FOOD kNOWLEDGE?



Copyright © MiQuel Marvin Samuels
All rights reserved. (Liberate People | Indie Publishing)

 

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Food Knowledge objectives:

I got these nutrition facts from numerous places on the internet.
Mainly in one place. I am knowledgeable in nutrition,
but not certified to educate anyone in this field.

However, I am a professional person. I am a great chef that is the author of cookbooks.
I have experience using these foods to prepare and cook Jamaican Cuisines.

Food Knowledge is only here to guide you and inform you
my fans on how best to use many of these foods to cook.
I practiced using nature's food in cooking. It's the healthy choice.
So, it is from my own experiences I will share with you about organic foods.

This page is for jamaicandinners.com ordinance.
To be more informed and knowledgeable about the nutrition in foods we eat.
These are foods most Jamaicans eating.

The foods listed on Jamaican Dinners/ Food Knowledge have a links to it's sources.
Go here! Read more. If you are a student and you are doing a research.

Please visit Jamaican Foods: ww.nutrition-and-you.com.
They have a great website on almost every food we eat.
It's very informative.



Jamaca's fruits, vegetables, foods and proteins. Photographs and nutrition facts:


1. Avocado


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  1. The Avocado: Avocados are distinct fruits with high-fat content and calories. Subtly flavorful yet buttery, they are among the most popular fruits having nutrition profile similar to that of some edible nuts and seeds.
  2. Some of the common names for this staple fruit are alligator pear, aguacate, butter pear, etc.
  3. Botanically, the fruit belongs to the family of Lauraceae, the family that also includes some unusual members like bay laurel, cinnamon, etc. Scientific name is Persea americana Read more

    Avocado (Persea americana),
    Refuse seed and skin, Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 160 Kcal 8%
    Carbohydrates 8.53 g 6.5%
    Protein 2.0 g 3.5%
    Total Fat 14.66 g 48%
    Cholesterol 0 mg 0%
    Dietary Fiber 6.7 g 18%
    Vitamins
    Folates 81 µg 20%
    Niacin 1.738 mg 11%
    Pantothenic acid 1.389 mg 28%
    Pyridoxine 0.257 mg 20%
    Riboflavin 0.130 mg 10%
    Thiamin 0.067 mg 5.5%
    Vitamin A 146 IU 5%
    Vitamin C 10 mg 17%
    Vitamin E 2.07 mg 14%
    Vitamin K 21 µg 17.5%
    Electrolytes
    Sodium 7 mg 0.5%
    Potassium 485 mg 10%
    Minerals
    Calcium 12 mg 1%
    Copper 0.190 mg 21%
    Iron 0.55 mg 7%
    Magnesium 29 mg 7%
    Manganese 0.142 mg 6%
    Phosphorus 52 mg 7%
    Selenium 0.4 µg <1%
    Zinc 0.64 mg 6%
    Phyto-nutrients
    Carotene-α 24 µg --
    Carotene-ß 62 µg --
    Cryptoxanthin-ß 28 µg --
    Lutein-zeaxanthin 271 µg --http://www.nutrition-and-you.com/avocados.html --

2. Callaloo

jamaicanraw_callallo_top_picture_link_video_tutorial

  1. The Callaloo: Callaloo is calorie-dense.
    Callaloo is high in fat, yet it is low in cholesterol.
    Callaloo is rich in carbohydrates.
    Callaloo is relatively low in fiber, with just 2 g per 1/2 cup serving.
    Callaloo is low in protein considering its high calorie content it is low in cholesterol. Callaloo isn't rich in vitamins and minerals, but it does provide 10 percent of the daily suggested intake of iron and is low in sodium.
    grown extensively all over the tropical regions and cultivated for its fruits and latex papain.

    Callaloo Nutrition Facts
    Serving Size 1/2 cup (180.0 g)
    Amount Per Serving
    Calories 30Calories from Fat 6
    % Daily Value*
    Total Fat 0.7g1%
    Saturated Fat 0.0g0%
    Trans Fat 0.0g
    Cholesterol 0mg0%
    Sodium 270mg11%
    Total Carbohydrates 4.0g1%
    Dietary Fiber 1.1g4%
    Sugars 1.1g
    Protein 2.0g
    Vitamin A 120% • Vitamin C 0%
    Calcium 30% • Iron 8%-

3. Scotch Bonnet Pepper

jamaicanbreakfast_scotch_bonnet_pepper__top_picture_link_video_tutorialjamaicanbreakfast_96

  1. The Scotch Bonnet Pepper: Allspice, also known popularly as Jamaican pepper or pimento. Read more
  2. Rich in Manganese 128%, Iron 88%, 66% Calcium, Vitamin C 65%, Dietary Fibar 54%. - grown extensively all over the tropical regions and cultivated for its fruits and latex papain;
  3. An enzyme that is used in food industry.

    Scotch Bonnet Pepper Nutrition Facts
    Serving Size 1 cup (90.0 g)
    Amount Per Serving
    Calories 27Calories from Fat 9
    % Daily Value*
    Total Fat 1.0g2%
    Sodium 1mg0%
    Total Carbohydrates 5.0g2%
    Dietary Fiber 3.0g12%
    Sugars 3.0g
    Protein 1.0g
    Vitamin A 14% • Vitamin C 66%
    Calcium 1% • Iron 4%
    * Based on a 2000 calorie diet-

4. Papaya

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  1. Exotic papaya fruit or pawpaw is packed with numerous health benefiting nutrients. The fruit is one of the favorites of fruit lovers for its nutritional, digestive, and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry. Read more
  2. Botanically, the plant belongs in the family of Caricaceae of genus; Carica and scientifically named as Carica papaya.

    Energy 39 Kcal 2%
    Carbohydrates 9.81 g 7.5%
    Protein 0.61 g 1%
    Total Fat 0.14 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.80 g 4.5%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.338 mg 2%
    Pantothenic acid 0.218 mg 4%
    Pyridoxine 0.019 mg 1.5%
    Riboflavin 0.032 mg 2.5%
    Thiamin 0.027 mg 2%
    Vitamin A 1094 IU 36%
    Vitamin C 61.8 mg 103%
    Vitamin E 0.73 mg 5%
    Vitamin K 2.6 µg 2%
    Electrolytes
    Sodium 3 mg 0%
    Potassium 257 mg 5%
    Minerals
    Calcium 24 mg 2.5%
    Iron 0.10 mg 1%
    Magnesium 10 mg 2.5%
    Phosphorus 5 mg 1%
    Zinc 0.07 mg 0.5%
    Phyto-nutrients
    Carotene-ß 276 µg --
    Crypto-xanthin-ß 761 µg --
    Lutein-zeaxanthin 75 µg -http://www.nutrition-and-you.com/papaya-fruit.html-

5. Breadfruit
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  1. Breadfruit is obtained from the large fruiting tropical rain forest trees belonging within the mulberry family. It is closely related to the other staple exotic fruits like jackfruit, breadnut, figs, and mulberries. The fruit has unique flavor and texture used in subsistence as other tropical staples such as rice, sweet potatoes, taro, banana, and coconut in many of the East Asians, Micronesia, Polynesian, and Caribbean countries. Read more
  2. Binomially, the fruit belongs to the family of Moraceae, of the genus: Artocarpus.
  3. Scientific name: Artocarpus altilis.


    Principle Nutrient Value Percentage of RDA
    Energy 103 Kcal 5%
    Carbohydrates 27.12 g 21%
    Protein 1.07 g 2%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.9 g 13%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.900 mg 6%
    Pyridoxine 0.100 mg 8%
    Riboflavin 0.030 mg 2%
    Thiamin 0.110mg 9%
    Vitamin A 0 IU 0%
    Vitamin C 29 mg 48%
    Vitamin E 0.10 mg 1%
    Vitamin K 0.5 µg <1%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 490 mg 10.5%
    Minerals
    Calcium 17 mg 2%
    Copper 0.084 mg 9%
    Iron 0.54 mg 7%
    Magnesium 25 mg 6%
    Manganese 0.060 mg 2.5%
    Phosphorus 30 mg 4%
    Selenium 0.6 µg 1%
    Zinc 0.12 mg 1%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 22 µg -http://www.nutrition-and-you.com/breadfruit.html-

6. Banana (Ripe)

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  1. Go for banana fruit, nature's own energy-rich food that comes in a safety envelope! Fresh and delicious.
  2. Bananas are available year around and in fact, one of the cheapest fruits.
  3. Botanically, the fruit belongs to the family of Musaceae. Commercially, it is one of the widely cultivated crops in the tropical and subtropical zones. Read more

    Principle Nutrient Value Percentage of RDA
    Energy 90 Kcal 4.5%
    Carbohydrates 22.84 g 18%
    Protein 1.09g 2%
    Total Fat 0.33 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.60 g 7%
    Vitamins
    Folates 20 µg 5%
    Niacin 0.665 mg 4%
    Pantothenic acid 0.334 mg 7%
    Pyridoxine 0.367 mg 28%
    Riboflavin 0.073 mg 5%
    Thiamin 0.031 mg 2%
    Vitamin A 64 IU 2%
    Vitamin C 8.7 mg 15%
    Vitamin E 0.10 mg 1%
    Vitamin K 0.5 µg 1%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 358 mg 8%
    Minerals
    Calcium 5 mg 0.5%
    Copper 0.078 mg 8%
    Iron 0.26 mg 2%
    Magnesium 27 mg 7%
    Manganese 0.270 mg 13%
    Phosphorus 22 mg 3%
    Selenium 1.0 µg 2%
    Zinc 0.15 mg 1%
    Phyto-nutrients
    Carotene-α 25 µg --
    Carotene-ß 26 µg --
    Lutein-zeaxanthin 22 µg -http://www.nutrition-and-you.com/banana-fruit.html-

7. Plantains

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  1. Plantains also known as plátanos are closely related cultivars to bananas; however, eaten as vegetables much like fellow tropical produce such as potatoes, taro, breadfruit, yam, sweet potatoes, etc. Indeed, they are one of the staple sources of carbohydrates for larger populations in Asia, Oceania, Africa, and Central Americas for centuries, used like potatoes and served in main courses.
  2. As in bananas, plátanos too belong in the family of Musaceae. They thought to have developed by hybridization of two wild species of Muscaceae, Musa acuminata Colla (AA) and M. balbsiana Colla
  3. (BB), and consist of chromosomal triploid AAB genome. Read more

    Plantains (Musa species),
    Nutritive Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 122 Kcal 6%
    Carbohydrates 31.89 g 24.5%
    Protein 1.30 g 2%
    Total Fat 0.37g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.30 g 6%
    Vitamins
    Folates 22 µg 5.5%
    Niacin 0.686 mg 4%
    Pyridoxine 0.299 mg 23%
    Riboflavin 0.054 mg 4%
    Thiamin 0.052 mg 4%
    Vitamin A 1127 IU 37.5%
    Vitamin C 18.4 mg 31%
    Vitamin E 0.14 mg 1%
    Vitamin K 0.7 µg 1%
    Electrolytes
    Sodium 4 mg <1%
    Potassium 499 mg 10.6%
    Minerals
    Calcium 3 mg <0.5%
    Iron 0.60 mg 7.5%
    Magnesium 37 mg 9%
    Phosphorus 34 mg 5%
    Zinc 0.14 mg 1% -http://www.nutrition-and-you.com/plantains.html-

8. Sweet Potato

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  1. Sweet potato, not only is just sweet to your taste buds but also good for your cardiovascular health.
  2. This starchy root vegetable is rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health.
  3. Botanically, this starch-rich tuber belongs to the family of Convolvulaceae, and named botanically as Ipomoea batatas. Read more

    Sweet potatoes (Ipomoea batatas), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 86 Kcal 4%
    Carbohydrates 20.12 g 15.5%
    Protein 1.6 g 3%
    Total Fat 0.05 g <0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 3 g 8%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.557 mg 3.5%
    Pantothenic acid 0.80 mg 16%
    Pyridoxine 0.209 mg 15%
    Riboflavin 0.061 mg 5.5%
    Thiamin 0.078 mg 6.5%
    Vitamin A 14187 IU 473%
    Vitamin C 2.4 mg 4%
    Vitamin E 0.26 mg 2%
    Vitamin K 1.8 µg 1.5%
    Electrolytes
    Sodium 55 mg 3.5%
    Potassium 337 mg 7%
    Minerals
    Calcium 30 mg 3%
    Iron 0.61 mg 7.5%
    Magnesium 25 mg 6%
    Manganese 0.258 mg 11%
    Phosphorus 47 mg 7%
    Zinc 0.30 mg 3%
    Phyto-nutrients
    Carotene-α 7 µg --
    Carotene-ß 8509 µg --
    Crypto-xanthin-ß 0 µg --

9. Potato

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  1. Potato, nutritionally rich tuberous root vegetable, is a good source of starch, vitamins and fiber.
  2. The humble tuber is one of the most widely grown perennial crops and one of the cheap staple food items of the poor population all over the world.
  3. Botanically, it belongs to the various perennial subspecies of Solanum tuberosum of the Solanaceae family.
  4. Potatoes (Solanum tuberosum). Read more

    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 15.90 g 12%
    Protein 1.89 g 3%
    Total Fat 0.10 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.5 g 7%
    Vitamins
    Folates 18mcg 4.5%
    Niacin 1.149 mg 7%
    Pantothenic acid 0.279 mg 6%
    Pyridoxine 0.239 mg 18%
    Riboflavin 0.038 mg 3%
    Thiamin 0.081 mg 7%
    Vitamin A 7 IU <1%
    Vitamin C 11.4 mg 20%
    Vitamin K 2.9 mcg 2.5%
    Electrolytes
    Sodium 6 mg 0.4%
    Potassium 455 mg 10%
    Minerals
    Calcium 10 mg 1%
    Iron 0.73 mg 9%
    Magnesium 22mg 5.5%
    Manganese 0.141mg 6%
    Phosphorus 61 mg 9%
    Zinc 0.33 mg 3%
    Phyto-nutrients
    Carotene-ß 4 mcg --
    Crypto-xanthin-ß 0 mcg --
    Lutein-zeaxanthin 21 mcg -http://www.nutrition-and-you.com/sweet_potato.html-

10. Pumpkin

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  1. Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins.
  2. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.
  3. The plant is a fast-growing vine that creeps on the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes...etc.
  4. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds. Read more

    Pumpkin (Cucurbita spp.), fresh,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 26 Kcal 1%
    Carbohydrates 6.50 g 5%
    Protein 1.0 g 2%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.5 g 2%
    Vitamins
    Folates 16 mcg 4%
    Niacin 0.600 mg 4%
    Pantothenic acid 0.298 mg 6%
    Pyridoxine 0.061 mg 5%
    Riboflavin 0.110 mg 8.5%
    Thiamin 0.050 mg 4%
    Vitamin A 7384 IU 246%
    Vitamin C 9.0 mg 15%
    Vitamin E 1.06 mg 7%
    Vitamin K 1.1 mcg 1%
    Electrolytes
    Sodium 1 mg 0.5%
    Potassium 340 mg 7%
    Minerals
    Calcium 21 mg 2%
    Copper 0.127 mg 14%
    Iron 0.80 mg 10%
    Magnesium 12 mg 3%
    Manganese 0.125 mg 0.5%
    Phosphorus 44mg 5%
    Selenium 0.3 mcg <0.5%
    Zinc 0.32 mg 3%
    Phyto-nutrients
    Carotene-α 515 mcg --
    Carotene-ß 3100 mcg --
    Crypto-xanthin-ß 2145 mcg --
    Lutein-zeaxanthin 1500 mcg -http://www.nutrition-and-you.com/pumpkin.html--

11. Coconut

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  1. Coconut is a mature fruit of the cocos nucifera palm. Since the ancient times, the nut holds unique place among the millions of inhabitants in South-East Asia, and Pacific islands.
  2. It is one of the most sought-after ingredients in the kitchen as it is found in almost every delicacy prepared in these parts of the world.
  3. Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm grows well under tropical climates. The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions. Read more

    Coconut (Cocus nucifera), Fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 354 Kcal 18%
    Carbohydrates 15.23 g 12%
    Protein 3.3 g 6%
    Total Fat 33.49 g 167%
    Cholesterol 0 mg 0%
    Dietary Fiber 9 g 24%
    Vitamins
    Folates 26 µg 6.5%
    Niacin 0.540 mg 3%
    Pantothenic acid 0.300 mg 6%
    Pyridoxine 0.054 mg 4%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.066 mg 5.5%
    Vitamin C 3.3 mg 5.5%
    Vitamin A 0 IU 0%
    Vitamin E 0.24 mg 2%
    Vitamin K 0.2 µg <1%
    Electrolytes
    Sodium 20 mg 1%
    Potassium 356 mg 7.5%
    Minerals
    Calcium 14 mg 1.4%
    Copper 0.435 mg 48%
    Iron 2.43 mg 30%
    Magnesium 32 mg 8%
    Manganese 1.500 mg 65%
    Phosphorus 113 mg 16%
    Selenium 10.1 µg 18%
    Zinc 1.10 mg 10%
    Phyto-nutrients
    Carotene, beta 0 µg -
    Phytosterols 47 mg http://www.nutrition-and-you.com/coconut.html-

12. Durian

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  1. One of its own kinds, Durian fruit is delicious, soft, succulent and very popular for its unique characteristics. Durian is widely revered as the "King of Fruits" in the South-East Asian countries.
  2. The tree is tropical in origin and belongs to the genus Durio, family of Malvaceae; a large family of plant species which also include hibiscus, okra, etc.
  3. It is botanically known as Durio zibethinus.Durian fruit (Durio zibethinus).Read more

    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 147 Kcal 7%
    Carbohydrates 27.09 g 21%
    Protein 1.47 g 2.5%
    Total Fat 5.33 g 20%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.8 g 10%
    Vitamins
    Folates 36 mcg 9%
    Niacin 1.074 mg 7%
    Pantothenic acid 0.230 mg 4.5%
    Pyridoxine 0.316 mg 24%
    Riboflavin 0.200 mg 15%
    Thiamin 0.374 mg 31%
    Vitamin A 44 IU 1.5
    Vitamin C 19.7 mg 33%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 436 mg 9.5%
    Minerals
    Calcium 6 mg 0.6%
    Copper 0.207 mg 23%
    Iron 0.43 mg 5%
    Magnesium 30 mg 7.5%
    Manganese 0.325 mg 14%
    Phosphorus 39 mg 6%
    Zinc 0.28 mg 2.5%
    Phyto-nutrients
    Carotene-α 6 mcg --
    Carotene-ß 23 mcg -- http://www.nutrition-and-you.com/durian-fruit.html--

13. Taro

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  1. Taro is a starchy globular fleshy taproot of aroid family. Its crunchy, underground root, known as corm, is one of the popular edible root vegetables in large parts Asia, Pacific islands, West Africa, and Amazonian regions of South America. Some of the common names are cocoyam, dasheen, colocasia, elephant’s ear (plant and leaves), kalo etc.
  2. Binomially, it belongs to the Araceae (aroid) family in the large genus: Colocasia.
  3. Scientific name: Colocasia esculenta (L.) schott.
  4. Taro root (Colocasia esculenta (L.) schott), raw. Read more

    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 112 Kcal 6%
    Carbohydrates 26.46 g 20%
    Protein 1.50 g 3%
    Total Fat 0.20 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.1 g 11%
    Vitamins
    Folates 22 µg 5.5%
    Niacin 0.600 mg 4%
    Pantothenic acid 0.303 mg 6%
    Pyridoxine 0.283 mg 23%
    Riboflavin 0.025 mg 2%
    Thiamin 0.095 mg 8%
    Vitamin A 76 IU 2.5%
    Vitamin C 4.5 mg 7%
    Vitamin E 2.38 mg 20%
    Vitamin K 1 µg 1%
    Electrolytes
    Sodium 11 mg <1%
    Potassium 591 mg 12.5%
    Minerals
    Calcium 43 mg 4%
    Copper 0.172 mg 19%
    Iron 0.55 mg 7%
    Magnesium 33 mg 8%
    Manganese 0.383 mg 1.5%
    Selenium 0.7 µg 1%
    Zinc 0.23 mg 2%
    Phyto-nutrients
    Carotene-ß 35 µg --
    Carotene-α 0 µg --
    Cryptoxanthin-ß 20 µg --
    Lutein-zeaxanthin 0 µg-http://www.nutrition-and-you.com/taro.html-

14. Mango

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  1. “The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."
  2. Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc. Read more

    Mango fruit (Mangifera indica), fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 17 g 13%
    Protein 0.5 g 1%
    Total Fat 0.27 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.80 g 4.5%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.584 mg 3.5%
    Pantothenic acid 0.160 mg 1%
    Pyridoxine (vit B-6) 0.134 mg 10%
    Riboflavin 0.057 mg 4%
    Thiamin 0.058 mg 5%
    Vitamin C 27.7 mg 46%
    Vitamin A 765 IU 25.5%
    Vitamin E 1.12 mg 7.5%
    Vitamin K 4.2 µg 3.5%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 156 mg 3%
    Minerals
    Calcium 10 mg 1%
    Copper 0.110 mg 12%
    Iron 0.13 mg 1.5%
    Magnesium 9 mg 2%
    Manganese 0.027 mg 1%
    Zinc 0.04 mg 0%
    Phyto-nutrients
    Carotene-β 445 µg --
    Carotene-α 17 µg --
    Crypto-xanthin-β 11 µg --
    Lutein-zeaxanthin 0 µg --
    Lycopene 0 µg --http://www.nutrition-and-you.com/mango-fruit.html-

15. Pineapple

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  1. One of the most prized and popular fruits, pineapple or "ananas" has an interesting history to narrate.
  2. The ananas plant is actually native to Paraguay in South America. It spread by the local Indians up through South and Central America and to the West Indies. Later, it was brought to Spain
  3. When Columbus discovered Americas’ in 1493, from where; it spread to rest of the world by the sailors (just like tomatoes) who carried it for protection from scurvy wherever they went.
  4. Scientifically, it is known as "Ananas comosus" and belongs to the family of Bromeliaceae, of the genus; Ananas. Read more

    Pineapple (Ananas comosus), Fresh,
    Nutritive Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 50 Kcal 2.5%
    Carbohydrates 13.52 g 10%
    Protein 0.54 g 1%
    Total Fat 0.12 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.40 g 4%
    Vitamins
    Folates 18 µg 4.5%
    Niacin 0.500 mg 4%
    Pyridoxine 0.112 mg 9%
    Riboflavin 0.018 mg 1.5%
    Thiamin 0.079 mg 6.5%
    Vitamin A 58 IU 2%
    Vitamin C 47.8 mg 80%
    Vitamin E 0.02 mg <1%
    Vitamin K 0.07 µg 0.5%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 109 mg 2.5%
    Minerals
    Calcium 13 mg 1.3%
    Copper 0.110 mg 12%
    Iron 0.29 mg 3.5%
    Magnesium 12 mg 3%
    Manganese 0.927 mg 40%
    Phosphorus 8 mg 1%
    Selenium 0.1 µg <1%
    Zinc 0.12 mg 1%
    Phyto-nutrients
    Carotene-ß 35 µg --
    Crypto-xanthin-ß 0 mcg -
    -http://www.nutrition-and-you.com/pineapple.html-

16. Orange

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  1. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.
  2. Botanically; orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus (which also includes pomelo, tangerine (mandarin orange) and grapefruit). Scientific name: Citrus sinensis.
  3. Oranges (Citrus sinensis), Fresh. Read more

    NOranges (Citrus sinensis), Fresh,
    Nutritive Value per 100 g. Total-ORAC- 1819 µmol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 47 Kcal 2.5%
    Carbohydrates 11.75 g 9%
    Protein 0.94 g 1.5%
    Total Fat 0.12 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.40 g 6%
    Vitamins
    Folates 30 µg 7.5%
    Niacin 0.282 mg 2%
    Pantothenic acid 0.250 mg 5%
    Pyridoxine 0.060 mg 4.5%
    Riboflavin 0.040 mg 3%
    Thiamin 0.100 mg 8%
    Vitamin C 53.2 mg 90%
    Vitamin A 225 IU 7.5%
    Vitamin E 0.18 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 169 mg 3.5%
    Minerals
    Calcium 40 mg 4%
    Copper 39 µg 4%
    Iron 0.10 mg 1%
    Magnesium 10 mg 2.5%
    Manganese 0.024 mg 1%
    Zinc 0.08 mg 1%
    Phyto-nutrients
    Carotene-β 71 µg --
    Carotene-α 11 µg --
    Crypto-xanthin-β 116 µg -
    Lutein-zeaxanthin 129 µg --
    Lycopene 0 µg -- -http://www.nutrition-and-you.com/orange-fruit.html-

17. Tangerines

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  1. Tangerines are related varieties of oranges distinguished by loose, easily peeled shin (pericarp) and sweet juicy flesh (arils). They are also known as mandarin oranges in Europe and satsumas in Japan.
  2. Just as oranges, they too belong within the Rutaceae (citrus Family) and known scientifically as Citrus reticulata.
  3. Mandarin orange thought to be originating in Southeastern tropical forest of China. Today, it is widely grown in many parts of the world as far as California, as an important commercial crop.
  4. Tangerines (Citrus reticulata), Fresh. Read more

    Nutritive Value per 100 g,
    ORAC value 1620 TE units.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 53 Kcal 2.5%
    Carbohydrates 13.34 g 10%
    Protein 0.81 g 1.5%
    Total Fat 0.31 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.8 g 5%
    Vitamins
    Folates 16 µg 4%
    Niacin 0.376 mg 2.5%
    Pantothenic acid 0.216 mg 4%
    Pyridoxine 0.078 mg 6%
    Riboflavin 0.036 mg 3%
    Thiamin 0.058 mg 5%
    Vitamin C 26.7 mg 44%
    Vitamin A 681 IU 23%
    Vitamin E 0.20 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 2 mg <0.5%
    Potassium 166 mg 3.5%
    Minerals
    Calcium 37 mg 4%
    Copper 42 µg 4.5%
    Iron 0.15 mg 2%
    Magnesium 12 mg 3%
    Manganese 0.039 mg 1.5%
    Zinc 0.07 mg <1%
    Phyto-nutrients
    Carotene-β 155 µg --
    Carotene-α 101 µg --
    Crypto-xanthin-β 407 µg --
    Lutein-zeaxanthin 138 µg --
    Lycopene 0 µg -http://www.nutrition-and-you.com/tangerines.html-

18. Nesberry

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  1. Nesberry
  2. Sapodilla or sapota (chikoo) is another popular delicious tropical fruit in line with mango, banana, and jackfruit. Its calorie-rich soft, easily digestible pulp composes of simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly. Indeed, it is a vital source of vitamins, minerals and health benefiting anti-oxidant, tannins.
  3. Sapota is a tropical evergreen fruit-bearing tree belongs to the family of Sapotaceae in the genus:
  4. Manilkara. Scientific name: Manilkara zapota.
  5. Sapodilla (Manilkara zapota), fresh. Read more

    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 83 Kcal 4%
    Carbohydrates 19.9 g 15%
    Protein 0.44 g <1%
    Total Fat 1.10 g 3.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.3 g 14%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 0.200 mg 1%
    Pantothenic acid 0.252 mg 5%
    Pyridoxine 0.037 mg 3%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.058 mg 5%
    Vitamin A 60 IU 2%
    Vitamin C 14.7 mg 24.5%
    Electrolytes
    Sodium 12 mg 1%
    Potassium 193 mg 4%
    Minerals
    Calcium 21 mg 2%
    Copper 0.086 mg 9%
    Iron 0.80 mg 10%
    Magnesium 12 mg 3%
    Phosphorous 12 mg 2%
    Selenium
    0.6 µg 1%
    Zinc 0.10 mg 1% -http://www.nutrition-and-you.com/sapodilla.html-

19. Pomegranate

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  1. Pomegranate is among the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting characteristics. Along with berries, and some tropical exotics such as mango, it too has novel qualities of functional foods often called as “super fruits.”
  2. Botanically, it is a small size fruit-bearing deciduous tree belonging within the Lythraceae family, of genus: Punica. The fruit is thought to originate in the Sub-Himalayan range of North India.
  3. Scientific name: Punica granatum.
  4. See the table below for in depth analysis of nutrients:
  5. Pomegranate (Punica granatum), Fresh. Read more

    ORAC value 2341 µmol TE/100 g. Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 83 Kcal 4%
    Carbohydrates 18.70 g 14%
    Protein 1.67 g 3%
    Total Fat 1.17 g 6%
    Cholesterol 0 mg 0%
    Dietary Fiber 4 g 11%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.293 mg 2%
    Pantothenic acid 0.135 mg 3%
    Pyridoxine 0.075 mg 6%
    Riboflavin 0.053 mg 4%
    Thiamin 0.067 mg 5.5%
    Vitamin A 0 IU 0%
    Vitamin C 10.2 mg 17%
    Vitamin E 0.60 mg 4%
    Vitamin K 16.4 µg 14%
    Electrolytes
    Sodium 3 mg 0%
    Potassium 236 mg 5%
    Minerals
    Calcium 10 mg 1%
    Copper 18% 0.158 mg
    Iron 0.30 mg 4%
    Magnesium 12 mg 3%
    Manganese 0.119 mg 5%
    Phosphorus 36 mg 5%
    Selenium 0.5 µg 1%
    Zinc 0.35 mg 3%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg -http://www.nutrition-and-you.com/pomegranate.html
    -

20. Black Currants

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  1. Incredibly rich in numerous health benefiting phyto-nutrients and anti-oxidants, black currants are indeed one of the very popular summer season berries. Currants are native to central and northern Europe and Siberia.
  2. Currant is a small shrub belonging to the family of Grossulariaceae, of the genus; Ribes and has the scientific name: Ribes nigrum. In general, currants grow best in regions where summer is humid but winter is severe and chilling.
  3. It is a fast growing, deciduous, small shrub reaching about 5-6 ft tall.
  4. Black currants (Ribus nigrum). Read more

    Nutrition Value per 100 g.
    ORAC Value (Anti-oxidant level) 7950.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 63 Kcal 3%
    Carbohydrates 15.38 g 12%
    Protein 1.4 g 2.5%
    Total Fat 0.41 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 4.3 g 11%
    Vitamins
    Folates 8 µg 2%
    Niacin 0.300 mg 2%
    Pantothenic acid 0.398 mg 8%
    Pyridoxine 0.066 mg 5%
    Riboflavin 0.050 mg 4%
    Thiamin 0.050 mg 4%
    Vitamin A 230 IU 7.5%
    Vitamin C 181 mg 301%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 322 mg 7%
    Minerals
    Calcium 55 mg 5.5%
    Copper 0.086 mg 9.5%
    Iron 1.54 mg 19.5%
    Magnesium 24 mg 6%
    Manganese 0.256 mg 11%
    Phosphorus 59 mg 8.5%
    Zinc 0.27 mg 2%-http://www.nutrition-and-you.com/black-currants.html-

21. Guava

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  1. Guava is another tropical fruit rich in nutrition. With its unique flavor, taste, and health-promoting qualities, the fruit easily fits in the new functional foods category, often called “super fruits.”
  2. It is an evergreen, tropical shrub or low-growing small tree probably originated in Middle Americas.
  3. Guavas actually thrive in both humid and dry climates and can tolerate brief periods of cold spells, but can survive only a few degrees of frost.
  4. Adaptability makes it a favorite commercial crop in some tropical areas.
  5. Botanically, this wonderful fruit belongs within the family of Myrtaceae of the genus: Psidium.
  6. Scientific name: Psidium guajava. Read more

    Guava (Psidium guajava), fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 68 Kcal 3.5%
    Carbohydrates 14.3 g 11.5%
    Protein 2.55 g 5%
    Total Fat 0.95 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.4 g 14%
    Vitamins
    Folates 49 µg 12.5%
    Niacin 1.084 mg 7%
    Pantothenic acid 0.451 mg 9%
    Pyridoxine 0.110 mg 8.5%
    Riboflavin 0.040 mg 3%
    Thiamin 0.067 mg 5.5%
    Vitamin A 624 IU 21%
    Vitamin C 228 mg 396%
    Vitamin E 0.73 mg 5%
    Vitamin K 2.6 µg 2%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 417 mg 9%
    Minerals
    Calcium 18 mg 2%
    Copper 0.230 mg 2.5%
    Iron 0.26 mg 3%
    Magnesium 22 mg 5.5%
    Manganese 0.150 mg 6.5%
    Phosphorus 11 mg 2%
    Selenium 0.6 mcg 1%
    Zinc 0.23 mg 2%
    Phyto-nutrients
    Carotene-ß 374 µg --
    Crypto-xanthin-ß 0 µg --
    Lycopene 5204 µg --http://www.nutrition-and-you.com/guava.html--

22. Grapes

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  1. Widely popular, grapes are regarded in many cultures as “the queen of fruits," since centuries.
  2. These tiny berries are the storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins, and minerals.
  3. No wonder why many of us include them as an integral part of our diet, be it in the form of fresh table fruits, juice, or in salads!
  4. Botanically, they are small round berries; grow in clusters on a perennial and deciduous woody vine of the genus: Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all around the world. Read more

    Grapes, red or green
    (European type, Thompson seedless),
    Nutritive Value per 100 g,
    ORAC Value 3,277 (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 69 Kcal 3.5%
    Carbohydrates 18 g 14%
    Protein 0.72 g 1%
    Total Fat 0.16 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.9 g 2%
    Vitamins
    Folates 2 µg 0.5%
    Niacin 0.188 mg 1%
    Pantothenic acid 0.050 mg 1%
    Pyridoxine 0.086 mg 7.5%
    Riboflavin 0.070 mg 5%
    Thiamin 0.069 mg 6%
    Vitamin A 66 IU 3%
    Vitamin C 10.8 mg 18%
    Vitamin E 0.19 mg 1%
    Vitamin K 14.6 µg 12%
    Electrolytes
    Sodium 0% 1 mg
    Potassium 191 mg 4%
    Minerals
    Calcium 10 mg 1%
    Copper 0.127 mg 14%
    Iron 0.36 mg 4.5%
    Magnesium 7 mg 2%
    Manganese 0.071 mg 3%
    Zinc 0.07 mg 0.5%
    Phyto-nutrients
    Carotene-α 1 µg --
    Carotene-ß 39 µg --http://www.nutrition-and-you.com/grapes.html
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin --

23. Grapefruit

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  1. Refreshing and delicious grapefruit is rich in phytonutrients such as vitamin A, beta-carotene, and lycopene. It is revered as fruit of "paradise" for its unique health-promoting as well as disease-healing properties, especially among health-conscious, fitness freaks.
  2. The plant is a subtropical citrus tree and botanically belongs to the large Rutaceaefamily of citrus fruits of the genus: Citrus.
  3. Scientific name: Citrus paradisi. Read more

    Grapefruit (Citrus paradisi), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 42 Kcal 2.3%
    Carbohydrates 10.7 g 8%
    Protein 0.77 g 1%
    Total Fat 0.14 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.70 g 4%
    Vitamins
    Folates 13 µg 3%
    Niacin 0.204 mg 1.5%
    Pantothenic acid 0.262 mg 5%
    Pyridoxine 0.053 mg 4%
    Riboflavin 0.031 mg 2.5%
    Thiamin 0.043 mg 4%
    Vitamin A 1150 IU 38%
    Vitamin C 31.2 mg 52%
    Vitamin E 0.13 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 135 mg 3%
    Minerals
    Calcium 22 mg 2%
    Copper 0.032 mg 4%
    Iron 0.08 mg 1%
    Magnesium 9 mg 2%
    Manganese 0.022 mg 1%
    Phosphorus 18 mg 2.5%
    Selenium 0.1 µg 0%
    Zinc 0.07 mg 1%
    Phyto-nutrients
    Carotene-ß 686 µg --
    Crypto-xanthin-ß 73 µg -http://www.nutrition-and-you.com/grapefruit.html-
    Lycopene 1419 µg
    --

24. Lime Juicy

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  1. lime Juicy, acidic and flavorful lemon is the most widely used citrus fruit worldwide. It is the smallest among citrus fruits yet contains more health benefiting nutrients than oranges, pomelo etc.
  2. Botanically, this citrus fruit belongs to the family of Rutaceae of the genus, Citrus (which also includes orange, pomelo, tangerine (mandarin orange), and grapefruit).
  3. Scientific name: Citrus limon. Read more

    Lemon (Citrus limon), fresh, without peel
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 29 Kcal 1.5%
    Carbohydrates 9.32 g 7%
    Protein 1.10 g 2%
    Total Fat 0.30 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.80 g 7%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.100 mg 1%
    Pantothenic acid 0.190 mg 4%
    Pyridoxine 0.080 mg 6%
    Riboflavin 0.020 mg 1.5%
    Thiamin 0.040 mg 3.5%
    Vitamin C 53 mg 88%
    Vitamin A 22 IU 1%
    Vitamin E 0.15 mg 1%
    Vitamin K 0 µg 0%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 138 mg 3%
    Minerals
    Calcium 26 mg 3%
    Copper 37 µg 4%
    Iron 0.60 mg 7.5%
    Magnesium 8 mg 2%
    Manganese 0.030 mg 1%
    Zinc 0.06 mg 0.5%
    Phyto-nutrients
    Carotene-ß 3 µg --
    Carotene-α 1 µg --
    Crypto-xanthin-β 20 µg -
    Lutein-zeaxanthin 11 µg --
    Lycopene 0 µg -- http://www.nutrition-and-you.com/lemon.html--

25. Passion Fruit

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  1. Pleasantly sweet and tart, passion fruit or granadilla is rich in health benefiting plant nutrients.
  2. Botanically this exotic fruit belongs to the family of Passifloraceae, of the genus Passiflora.
  3. Scientific name: Passiflora edulis. Read more
  4. Passions are native to subtropical wild regions of South America probably originated in Paraguay.
  5. The plant is an avid climber (vine) which grows on anything it can grab through tendrils.

    Passion fruit (Passiflora edulis), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 97 Kcal 5%
    Carbohydrates 23.38 g 18%
    Protein 2.20 g 4%
    Total Fat 0.70 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 10.40 g 27%
    Vitamins
    Folates 14 µg 3%
    Niacin 1.500 mg 9%
    Pyridoxine 0.100 mg 8%
    Riboflavin 0.130 mg 10%
    Thiamin 0.00 mg 0%
    Vitamin A 1274 IU 43%
    Vitamin C 30 mg 50%
    Vitamin E 0.02 µg <1%
    Vitamin K 0.7 mg 0.5%
    Electrolytes
    Sodium 0 mg 0%
    Potassium 348 mg 7%
    Minerals
    Calcium 12 mg 1.2%
    Copper 0.086 mg 9.5%
    Iron 1.60 mg 20%
    Magnesium 29 mg 7%
    Phosphorus 68 mg 10%
    Selenium 0.6 µg 1%
    Zinc 0.10 µg 1%
    Phyto-nutrients
    Carotene-ß 743 µg --
    Crypto-xanthin-ß 41 µg -- http://www.nutrition-and-you.com/passion-fruit.html--
    Lycopene 0 µg --
    -

25. Cabbage

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  1. Have you wondered what would be the secret of Chinese people everlasting youthfulness? It is cabbage!
  2. Rich in phyto-nutrients, this cool season leafy vegetable belongs to the "Brassica" family of vegetables, which also include brussels sprouts, cauliflower, bok choy, kale, and broccoli. It is one of the widely cultivated crops around the world.
  3. Scientific name: Brassica oleracea (capitata group). Read more

    Cabbage (Brassica oleracea, capitata group),
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 25 kcal 1%
    Carbohydrates 5.8 g 4%
    Protein 1.3 g 2%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.50 mg 6%
    Vitamins
    Folates 53 µg 13%
    Niacin 0.234 mg 1.5%
    Pantothenic acid 0.212 mg 4%
    Pyridoxine 0.124 mg 10%
    Riboflavin 0.040 mg 3%
    Thiamin 0.061 mg 5%
    Vitamin A 98 IU 3%
    Vitamin C 36.6 mg 61%
    Vitamin K 76 µg 63%
    Electrolytes
    Sodium 18 mg 1%
    Potassium 170 mg 3.5%
    Minerals
    Calcium 40 mg 4%
    Iron 0.47 mg 6%
    Magnesium 12 mg 3%
    Manganese 0.160 mg 7%
    Phosphorus 26 mg 3.5%
    Zinc 0.18 mg 1.5%
    Phyto-nutrients
    Carotene-α 33 µg --
    Carotene-ß 42 µg --
    Lutein-zeaxanthin 30 µg ---http://www.nutrition-and-you.com/cabbage.html

27. Bok Choy

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  1. Bok choy or leafy Chinese cabbage is one of the popular mainland crops in China, Philippines, Vietnam and other oriental regions.
  2. Nonetheless, this humble Brassica family vegetable has gained
  3. popularity even in the western world for its sweet, succulent nutritious stalks.
  4. It is also named as pe-tsai, pak choi, petsay, white-celery mustard, Chinese white cabbage…etc.
  5. Scientific name: Brassica campestris L. (Chinensis group).

    Bok choy (Brassica campestris (Chinensis group)),
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 13 kcal <1%
    Carbohydrates 2.18 g 1.5%
    Protein 1.5 g 3%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1 mg 2.5%
    Vitamins
    Folates 66 µg 16%
    Niacin 0.500 mg 3%
    Pantothenic acid 0.088 mg 1.5%
    Pyridoxine 0.194 mg 15%
    Riboflavin 0.070 mg 5%
    Thiamin 0.040 mg 3.5%
    Vitamin A 4468 IU 149%
    Vitamin C 45 mg 75%
    Vitamin K 45.5 µg 38%
    Electrolytes
    Sodium 65 mg 4%
    Potassium 252 mg 5%
    Minerals
    Calcium 105 mg 10.5%
    Iron 0.80 mg 10%
    Magnesium 19 mg 5%
    Manganese 0.159 mg 7%
    Phosphorus 37 mg 5%
    Zinc 0.19 mg 1.5%
    Phyto-nutrients
    Carotene-α 1 µg --
    Carotene-ß 2681 µg --
    Lutein-zeaxanthin 40 µg ---

28. Carrots

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  1. Naturally sweet, delicious and crunchy, carrots are healthy additions you can make to the vegetable list in your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, vitamin A, minerals and anti-oxidants in ample amounts.
  2. Botanically these taproots belong to the Apiaceae or umbelliferous family of the genus; Daucus and known scientifically as Daucus carota. Read more
  3. The other close Apiaceae members include parsnips, parsley, dill, cumin, etc.

    Carrots (Daucus carota), Fresh, raw,
    Nutrition value per 100 g. Total-ORAC value 666 umol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 41 Kcal 2%
    Carbohydrates 9.58 g 7%
    Protein 0.93 g 1.5%
    Total Fat 0.24 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.8 g 7%
    Vitamins
    Folates 19 µg 5%
    Niacin 0.983 mg 6%
    Pantothenic acid 0.273 mg 5.5%
    Pyridoxine 0.138 mg 10%
    Riboflavin 0.058 mg 4%
    Thiamin 0.066 mg 6%
    Vitamin A 16706 IU 557%
    Vitamin C 5.9 mg 10%
    Vitamin K 13.2 µg 11%
    Electrolytes
    Sodium 69 mg 4.5%
    Potassium 320 mg 6.5%
    Minerals
    Calcium 33 mg 3%
    Copper 0.045 mg 5%
    Iron 0.30 mg 4%
    Magnesium 12 mg 3%
    Manganese 0.143 mg 6%
    Phosphorus 35 mg 5%
    Selenium 0.1 µg <1%
    Zinc 0.24 mg 2%
    Phyto-nutrients
    Carotene-α 3427 µg --
    Carotene-ß 8285 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 256 µg -http://www.nutrition-and-you.com/carrots.html

29. Cucumber

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  1. Ever wonder how to beat the scorching summer heat? Remember humble crunchy cucumber!
  2. This wonderful, low calorie vegetable indeed has more nutrients to offer than just water and electrolytes.
  3. The vegetable is one of the oldest cultivated crops and believed to be originating in the northern plains of Indian subcontinent. The plant is a creeper (vine) like other members of Cucurbita family, for example, gourds, squashes, melons, zucchini, etc.
  4. Botanically; it belongs to the Cucurbitaceae family; and is known scientifically as Cucumis sativus. Read more

    Cucumber (Cucumis sativus), raw,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 15 Kcal <1%
    Carbohydrates 3.63 g 3%
    Protein 0.65 g 1%
    Total Fat 0.11 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.5 g 1%
    Vitamins
    Folates 7 µg 2%
    Niacin 0.098 mg <1%
    Pantothenic acid 0.259 mg 5%
    Pyridoxine 0.040 mg 3%
    Riboflavin 0.033 mg 3%
    Thiamin 0.027 mg 2%
    Vitamin A 105 IU 3.5%
    Vitamin C 2.8 mg 4.5%
    Vitamin E 0.03 mg 0%
    Vitamin K 16.4 µg 13.6%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 147 mg 3%
    Minerals
    Calcium 16 mg 1.6%
    Iron 0.28 mg 3.5%
    Magnesium 13 mg 3%
    Manganese 0.079 mg 3.5%
    Phosphorus 24 mg 3%
    Phosphorus
    Zinc 0.20 mg 2%
    Phyto-nutrients
    Carotene-ß 45 µg --
    Crypto-xanthin-ß 26 µg --
    Lutein-zeaxanthin 23 µg --http://www.nutrition-and-you.com/cucumber.html--

30. Green Beans

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  1. Tender, flexible green beans are a delight of vegetarian lovers for their wholesome nutritional qualities. Read more
  2. They are unripe or immature pods obtained from the bean plant belonging to common Fabaceae family, and known scientifically as Phaseolus vulgaris.

    Green beans (Phaseolus vulgaris), Raw,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 31 Kcal 1.5%
    Carbohydrates 7.13 g 5.5%
    Protein 1.82 g 3%
    Total Fat 0.34 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.4 g 9%
    Vitamins
    Folates 37 µg 9%
    Niacin 0.752 mg 5%
    Pantothenic acid 0.094 mg 2%
    Pyridoxine 0.074 mg 5.5%
    Riboflavin 0.105 mg 8%
    Thiamin 0.084 mg 7%
    Vitamin A 690 IU 23%
    Vitamin C 16.3 mg 27%
    Vitamin K 14.4 µg 12%
    Electrolytes
    Sodium 6 mg 0.4%
    Potassium 209 mg 5.5%
    Minerals
    Calcium 37 mg 3.7%
    Iron 1.04 mg 13%
    Magnesium 25 mg 6%
    Manganese 0.214 mg 9%
    Phosphorus 38 mg 6%
    Zinc 0.24 mg 2%
    Phyto-nutrients
    Carotene-ß 379 µg --
    Carotene-α 69 µg --
    Lutein-zeaxanthin 640 µg -http://www.nutrition-and-you.com/green_beans.html-

31. Sweet Green Peas

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  1. Starchy, and sweet green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green-pods. Peas are probably originated in the sub-Himalayan plains of north-west India.
  2. Now, this versatile legume is one of the major commercial crops grown all over the temperate and semi-tropical regions.
  3. Botanically, pea plant is an herbaceous vine.
  4. It belongs to the family of Fabaceae of the genus, Pisum.
  5. Scientific name: Pisum sativum.
  6. Some of the common names include english peas, sweet peas, garden peas, pease,...etc. Read more

    Green peas (Pisum sativum),
    fresh, raw, Nutrition value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 81 Kcal 4%
    Carbohydrates 14.45 g 11%
    Protein 5.42 g 10%
    Total Fat 0.40 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.1 g 13%
    Vitamins
    Folates 65 µg 16%
    Niacin 2.090 mg 13%
    Pantothenic acid 0.104 mg 2%
    Pyridoxine 0.169 mg 13%
    Riboflavin 0.132 mg 10%
    Thiamin 0.266 mg 22%
    Vitamin A 765 IU 25.5%
    Vitamin C 40 mg 67%
    Vitamin E 0.13 mg 1%
    Vitamin K 24.8 µg 21%
    Electrolytes
    Sodium 5 mg <1%
    Potassium 244 mg 5%
    Minerals
    Calcium 25 mg 2.5%
    Copper 0.176 mg 20%
    Iron 1.47 mg 18%
    Magnesium 33 mg 8%
    Manganese 0.410 mg 18%
    Selenium 1.8 µg 3%
    Zinc 1.24 mg 11%
    Phyto-nutrients
    Carotene-ß 449 µg --
    Crypto-xanthin-ß 0 µg -
    Lutein-zeaxanthin 2477 µg --
    http://www.nutrition-and-you.com/green-peas.html--

32. Okra

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  1. Okra, also known as "lady finger" or "gumbo," is a highly nutritious green edible pod vegetable.
  2. Botanically, this perennial flowering plant belongs to the mallow family and named scientifically as Abelmoschus esculentus. Read more
  3. The plant is cultivated throughout the tropical and warm temperate regions around the world for its fibrous fruits or "pods." It grows best in well-drained and manure rich soil. The plant bears numerous dark green colored pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Read more

    Okra (Abelmoschus esculentus), Fresh, raw pods,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 1.5% 31 Kcal
    Carbohydrates 7.03 g 5.4%
    Protein 2.0 g 4%
    Total Fat 0.1 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 9% 3.2 g
    Vitamins
    Folates 88 mcg 22%
    Niacin 1.000 mg 6%
    Pantothenic acid 0.245 mg 5%
    Pyridoxine 0.215 mg 16.5%
    Riboflavin 0.060 mg 4.5%
    Thiamin 0.200 mg 17%
    Vitamin C 21.1 mg 36%
    Vitamin A 375 IU 12.5%
    Vitamin E 0.36 mg 2.5%
    Vitamin K 53 mcg 44%
    Electrolytes
    Sodium 8 mg 0.5%
    Potassium 303 mg 6%
    Minerals
    Calcium 81 mg 8%
    Copper 0.094 mg 10%
    Iron 0.80 mg 10%
    Magnesium 57 mg 14%
    Manganese 0.990 mg 43%
    Phosphorus 63 mg 9%
    Selenium 0.7 mcg 1%
    Zinc 0.60 mg 5.5%
    Phyto-nutrients
    Carotene-ß 225 mcg --
    Crypto-xanthin-ß 0 mcg --
    Lutein-zeaxanthin 516 mcg --http://www.nutrition-and-you.com/okra.html --

33. Lettuce

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  1. Lettuce nutrition facts Crispy, green/crimson-red colored lettuce is one of the incredible leafy vegetables packed with essential nutrients that benefit overall general health.
  2. Indeed, it is among the most sought-after greens, be it in your crunchy, green salads or healthy vegetable sandwiches!
  3. Botanically this marvelous, nutrition rich leafy green belongs to the daisy family of Asteraceae. Read more
  4. Scientific name: Lactuca sativa.

    Lettuce, (Lactuca sativa var. crispa), raw,
    green-leaf, Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 15 Kcal 1 %
    Carbohydrates 2.79 g 2%
    Protein 1.36 g 2%
    Total Fat 0.15 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.3 g 3%
    Vitamins
    Folates 38 µg 9.5%
    Niacin 0.375 mg 2%
    Pantothenic acid 0.134 mg 2.5%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.080 mg 6 %
    Thiamin 0.070 mg 6%
    Vitamin A 7405 IU 247%
    Vitamin C 9.2 mg 15%
    Vitamin E-α 0.29 mg 2%
    Vitamin K 126.3 µg 105%
    Electrolytes
    Sodium 28 mg 2%
    Potassium 194 mg 4%
    Minerals
    Calcium 36 mg 3.5%
    Copper 0.029 mg 3%
    Iron 0.86 mg 10%
    Magnesium 13 mg 3%
    Manganese 0.250 mg 11%
    Phosphorus 29 mg 4%
    Zinc 0.18 mg 1.5%
    Phyto-nutrients
    Carotene-ß 4443 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 1730 µg -http://www.nutrition-and-you.com/lettuce.html-
    Selection and storage-

34. Onion

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  1. Onion nutrition facts.
  2. Can you imagine a recipe without the Onions?
  3. This wonderful bulb vegetable, one of the oldest edible sources known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries.
  4. It has also been in used in traditional medicines since ancient times for its health promoting and curative properties.
  5. Botanically, the vegetable belongs to the Alliaceae family of the genus, Allium and known:
  6. scientifically as: Allium cepa. Read more

    Onoin (Allium cepa), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 40 Kcal 2%
    Carbohydrates 9.34 g 7%
    Protein 1.10 g 2%
    Total Fat 0.10 g 0.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.7 g 4.5%
    Vitamins
    Folates 19 µg 5%
    Niacin 0.116 mg 1%
    Pantothenic acid 0.123 mg 2.5%
    Pyridoxine 0.120 mg 9%
    Riboflavin 0.027 mg 2%
    Thiamin 0.046 mg 4%
    Vitamin A 2 IU 0%
    Vitamin C 7.4 mg 12%
    Vitamin E 0.02 mg 0%
    Electrolytes
    Sodium 4 mg 0%
    Potassium 146 mg 3%
    Minerals
    Calcium 23 mg 2%
    Copper 0.039 mg 4%
    Iron 0.0.21 mg 3%
    Magnesium 10 mg 2.5%
    Manganese 0.129 mg 5.5%
    Phosphorus 29 mg 4%
    Zinc 0.17 mg 1.5%
    Phyto-nutrients
    Carotene-beta 1 µg --
    Cryptoxanthin-beta 0 µg -http://www.nutrition-and-you.com/onion.html-
    Lutein-zeaxanthin 4 µg -

35. Tomato

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  1. Tomato nutrition facts
  2. Tomato, a nutritious fruit commonly used as a vegetable, is another wonderful gift of Mayans.
  3. The humble vegetable has grabbed the attention of millions of health seekers for its incredible phyto-chemical properties. Interestingly, it has more health-benefiting properties than that in an apple! Read more
  4. Botanically, it belongs to Solanaceae or nightshade family of common vegetables, which also includes chili peppers, potato, eggplant, etc. Its scientific name is Lycopersicon esculentum. This exotic vegetable of all seasons is native to the Central America and was cultivated by the Aztecs
  5. centuries before the Spanish explorers introduced it to all over the world.

    Tomato (Lycopersicon esculentum), raw,
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 18 Kcal 1%
    Carbohydrates 3.9 g 3%
    Protein 0.9 g 1.6%
    Total Fat 0.2 g 0.7%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.2 g 3%
    Vitamins
    Folates 15 µg 4%
    Niacin 0.594 mg 4%
    Pyridoxine 0.080 mg 6%
    Thiamin 0.037 mg 3%
    Vitamin A 833 IU 28%
    Vitamin C 13 mg 21.5%
    Vitamin E 0.54 mg 4%
    Vitamin K 7.9 µg 6.5%
    Electrolytes
    Sodium 5 mg >1%
    Potassium 237 mg 5%
    Minerals
    Calcium 10 mg 1%
    Iron 0.3 mg 4%
    Magnesium 11 mg 3%
    Manganese 0.15 mg 6.5%
    Phosphorus 24 mg 3%
    Zinc 0.17 mg 1.5%
    Phyto-nutrients
    Carotene-ß 449 µg --
    Carotene-α 101 µg --
    Lutein-zeaxanthin 123 µg --
    Lycopene 2573 µg --http://www.nutrition-and-you.com/tomato.html--

36. Turnips

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  1. Turnips nutrition facts
  2. Turnips are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions.
  3. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc.
  4. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.
  5. Scientific name: Brassica rapa (Rapifera Group).
  6. See the table below for in depth analysis of nutrients: Read more

    Turnips root (Brassica rapa (Rapifera Group) ), Fresh, raw,
    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 28 Kcal 1.5%
    Carbohydrates 6.43 g 5%
    Protein 0.90 g 1.5%
    Total Fat 0.10 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.8 g 5%
    Vitamins
    Folates 15 µg 4%
    Niacin 0.400 mg 2.5%
    Pantothenic acid 0.200 mg 4%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.030 mg 2.5%
    Thiamin 0.040 mg 4%
    Vitamin A 0 IU 0%
    Vitamin C 21 mg 35%
    Vitamin E 0.03 mg <1%
    Vitamin K 0.1 µg <1%
    Electrolytes
    Sodium 39 mg 2.5%
    Potassium 233 mg 5%
    Minerals
    Calcium 30 mg 3%
    Copper 0.085 mg 9%
    Iron 0.30 mg 4%
    Magnesium 11 mg 2.5%
    Manganese 0.134 mg 6%
    Zinc 0.27 mg 2%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Carotene-α 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/turnips.html --

37. Sweet Corn

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  1. Sweet corn nutrition facts.
  2. Sweet corn is a special maize variety in which its tender, delicious kernels eaten as a vegetable.
  3. In contrast to traditional field corn, sugar corn varieties are harvested when the ears just reached milk stage and used fresh since the sugars in the kernel quickly convert to starch.
  4. Corn is native to Central American region, which later introduced to the rest of the world by Spanish explorers.
  5. Genetically, it differs from the field corn by mutation at the sugary (su) locus.
  6. The crop has achieved success as one of the important commercial cash crops in many tropical and semi-tropical countries.
  7. Scientific name: Zea mays var. saccharata. Read more

    Sweet corn (Zea mays var. saccharata.), raw,
    Nutrition Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 86 Kcal 4%
    Carbohydrates 18.70 g 14%
    Protein 3.27 g 6%
    Total Fat 1.35 g 7%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.0 g 5%
    Vitamins
    Folates 42 µg 10.5%
    Niacin 1.770 mg 11%
    Pantothenic acid 0.717 mg 14%
    Pyridoxine 0.093 mg 7%
    Riboflavin 0.055 mg 4%
    Thiamin 0.155 mg 13%
    Vitamin A 187 IU 6%
    Vitamin C 6.8 mg 11%
    Vitamin E 0.07 mg <1%
    Vitamin K 0.3 µg 2%
    Electrolytes
    Sodium 15 mg 1%
    Potassium 270 mg 6%
    Minerals
    Calcium 2 mg <1%
    Copper 0.054 mg 6%
    Iron 0.52 mg 6.5%
    Magnesium 37 mg 9%
    Manganese 0.163 mg 7%
    Selenium 0.6 µg 1%
    Zinc 0.46 mg 4%
    Phyto-nutrients
    Carotene-ß 47 µg --
    Carotene-α 16 µg --
    Cryptoxanthin-ß 115 µg --
    Lutein-zeaxanthin 644 µg -http://www.nutrition-and-you.com/sweet-corn.html--

38. Radish

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  1. Radish nutrition facts.
  2. Radish is one of the nutritious root vegetables featured in both salads as well as in main recipes.
  3. This widely used root vegetable belongs to the family of Brassica. In China, it along with cabbage and soybean curd (tofu), is believed as healthy food.
  4. A popular Chinese proverb goes like this, "Eating pungent radish and drinking hot tea, let the starved doctors beg on their knees."
  5. They are thought to be originated from the mainland China centuries ago but now cultivated and consumed throughout the world. Botanically the veggie is named as Raphanus sativus. Read more

    Radish (Raphanus sativus), Fresh, raw,
    Nutrition Value per 100 g,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 16 Kcal 1%
    Carbohydrates 3.40 g 3%
    Protein 0.68 g 1%
    Total Fat 0.10 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.6 g 4%
    Vitamins
    Folates 25 µg 6%
    Niacin 0.254 mg 1.5%
    Pyridoxine 0.071 mg 5.5%
    Riboflavin 0.039 mg 3%
    Vitamin A 7 IU <1%
    Vitamin C 14.8 mg 25%
    Vitamin E 0 mg 9%
    Vitamin K 1.3 µg 1%
    Electrolytes
    Sodium 39 mg 2.5%
    Potassium 233 mg 5%
    Minerals
    Calcium 25 mg 2.5%
    Copper 0.050 mg 5%
    Iron 0.34 mg 4%
    Magnesium 10 mg 2.5%
    Manganese 0.069 mg 2.5%
    Zinc 0.28 mg 2%
    Phyto-nutrients
    Carotene-ß 4 µg --
    Carotene-α 0 µg --
    Lutein-zeaxanthin 10 µg -http://www.nutrition-and-you.com/radish.html
    -

39. Basil

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  1. Basil herb nutrition facts.
  2. The king of herbs, basil herb is one of the oldest and popular herbal plants rich in much notable health benefiting phyto-nutrients.
  3. This highly prized plant is revered as "holy herb" in many traditions all around the world.
  4. Basil belongs to the family of Lamiaceae, of the genus: Ocimum.
  5. Its scientific name is "Ocimum basilicum." Read more

    Basil herb (Ocimum basilicum), Fresh leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 23 Kcal 1%
    Carbohydrates 2.65 g 2%
    Protein 3.15 g 6%
    Total Fat 0.64 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.60 g 4%
    Vitamins
    Folates 68 µg 17%
    Niacin 0.902 mg 6%
    Pantothenic acid 0.209 mg 4%
    Pyridoxine 0.155 mg 12%
    Riboflavin 0.076 mg 6%
    Thiamin 0.034 mg 2.5%
    Vitamin A 5275 IU 175%
    Vitamin C 18 mg 30%
    Vitamin E 0.80 mg 5%
    Vitamin K 414.8 µg 345%
    Electrolytes
    Sodium 4 mg 0%
    Potassium 295 mg 6%
    Minerals
    Calcium 177 mg 18%
    Copper 385 mg 43%
    Iron 3.17 mg 40%
    Magnesium 64 mg 16%
    Manganese 1.15 mg 57%
    Zinc 0.81 mg 7%
    Phyto-nutrients
    Carotene-ß 3142 µg --
    Crypto-xanthin-ß 46 µg --http://www.nutrition-and-you.com/basil-herb.html
    Lutein-zeaxanthin 5650 µg --
    --

40. Celery

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  1. Celery herb is known for its strong aromatic flavor it imparts to variety of popular Mediterranean cuisines.
  2. It is a small biennial herbaceous plant originated in Europe.
  3. The herb grows easily as potherb and in the kitchen gardens for its flavorful leaves, shoots, roots, and seeds.
  4. Botanically, the plant belongs to the family of Apiaceae of the genus; Apium and known scientifically as Apium graveolens.
  5. The herb is a small plant; reaching about half a meter in height.
  6. It requires fertile, moisture rich soil to flourish. Read more

    Celery, (Apium graveolens), Fresh,
    Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 16 Kcal <1%
    Carbohydrates 3 g 5.5%
    Protein 3.46 g 6%
    Total Fat 1.12 g 4.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.10 g 5.5%
    Vitamins
    Folates 36 µg 9%
    Niacin 0.320 mg 2%
    Pantothenic acid 0.246 mg 5%
    Pyridoxine 0.074 mg 6%
    Riboflavin 0.57 mg 4%
    Thiamin 0.021 mg 2%
    Vitamin A 449 IU 15%
    Vitamin C 3.1 mg 5%
    Vitamin K 29.3 µg 24%
    Vitamin K
    Electrolytes
    Sodium 80 mg 5%
    Potassium 260 mg 5.5%
    Minerals
    Calcium 40 mg 4%
    Copper 0.35 mg 4%
    Iron 0.20 mg 2.5%
    Magnesium 11 mg 3%
    Manganese 0.103 mg 4.5%
    Phosphorus 24 mg 3%
    Zinc 0.13 mg 1%
    Phyto-nutrients
    Carotene-ß 270 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 283 µg --

41. Dandelion Herb

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  1. Revered since earlier times, Dandelion herb is one of the most sought after herbs to enliven our daily meals.
  2. Almost all the parts of the plant, leaves, flower tops, and root, are being used either for culinary purpose or as curative remedy for certain medical conditions.
  3. Botanically, it belongs to the family of Asteraceae; of the genus of Taraxacum and known scientifically as Taraxacum officinale.
  4. There are many common names for this herb like priest's crown, Irish daisy, monk's head, blowball and lion's tooth. Read more

    Dandelion herb greens (Taraxacum officinale), Fresh,
    Nutrition value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 45 Kcal 2%
    Carbohydrates 9.20 g 7%
    Protein 2.70 g 5%
    Total Fat 0.70 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.50 g 9%
    Vitamins
    Folates 27 µg 7%
    Niacin 0.806 mg 5%
    Pantothenic acid 0.084 mg 1.5%
    Pyridoxine 0.251 mg 19%
    Riboflavin 0.260 mg 20%
    Thiamin 0.190 mg 17%
    Vitamin A 10161 IU 338%
    Vitamin C 35 mg 58%
    Vitamin E 3.44 mg 23%
    Vitamin K 778.4 µg 649%
    Electrolytes
    Sodium 76 mg 5%
    Potassium 397 mg 8%
    Minerals
    Calcium 187 mg 19%
    Iron 3.10 mg 39%
    Magnesium 36 mg 9%
    Manganese 0.342 mg 15%
    Phosphorus 66 mg 9%
    Selenium 0.5 mg 1%
    Zinc 0.41 mg 4%
    Phyto-nutrients
    Carotene-α 363 µg --
    Carotene-β 5854 µg --
    Crypto-xanthin-β 121 µg --
    Lutein-zeaxanthin 13610 µg --http://www.nutrition-and-you.com/dandelion-herb.html ---

42. Dill

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  1. Dill weed is a unique perennial herbal plant in the sense that both its leaves as well as seeds are used as a seasoning.
  2. It is the member of the Umbelliferae family, a large group of flowering herbs and spices, which include caraway, parsley, cumin, fennel, etc.
  3. Botanically, it belongs within the family of Apiaceae, of the genus:
  4. Anethum and scientifically named as Anethum graveolens. Read more

    CDill, (Anethum graveolens) Fresh,
    Nutrient value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 43 Kcal 2%
    Carbohydrates 7 g 5.5%
    Protein 3.46 g 6%
    Total Fat 1.12 g 4.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.10 g 5.5%
    Vitamins
    Folates 150 µg 37.5%
    Niacin 1.570 mg 11%
    Pantothenic acid 0.397 mg 8%
    Pyridoxine 0.185 mg 14%
    Riboflavin 0.296 mg 23%
    Thiamin 0.058 mg 5%
    Vitamin A 7718 IU 257%
    Vitamin C 85 mg 140%
    Electrolytes
    Sodium 61 mg 4%
    Potassium 738 mg 16%
    Minerals
    Calcium 208 mg 21%
    Copper 0.146 mg 16%
    Iron 6.59 mg 82%
    Magnesium 55 mg 14%
    Manganese 1.264 mg 55%
    Phosphorus 66 mg 9.5% http://www.nutrition-and-you.com/dill-weed.html
    Zinc 0.91 mg 8%-

43. Garlic

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  1. Garlic nutrition facts.
  2. Since time immemorial, garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties. This wonderful herbal plant, grown for its underground root or bulb.
  3. contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers.
  4. This root herb plant belongs within the family of Alliaceae of the genusm, Allium; and scientifically.
  5. Known as Allium sativum. Read more
  6. It is believed to be originating in the mountainous Central Asian region from where it has spread all over the temperate and subtropical regions around the world.


    Garlic (Allium sativum), Nutrient value/100 g.
    Total-ORAC value 5346 µmol TE/100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 149 Kcal 7.5%
    Carbohydrates 33.06 g 25%
    Protein 6.36 g 11%
    Total Fat 0.5 g 2%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.1 g 5.5%
    Vitamins
    Folates 3 µg 1%
    Niacin 0.700 mg 4%
    Pantothenic acid 0.596 mg 12%
    Pyridoxine 1.235 mg 95%
    Riboflavin 0.110 mg 8%
    Thiamin 0.200 mg 17%
    Vitamin A 9 IU <1%
    Vitamin C 31.2 mg 52%
    Vitamin E 0.08 mg 0.5%
    Vitamin K 1.7 µg 1.5%
    Electrolytes
    Sodium 153 mg 10%
    Potassium 401 mg 8.5%
    Minerals
    Calcium 181 mg 18 %
    Copper 0.299 mg 33%
    Iron 1.70 mg 21%
    Magnesium 25 mg 6%
    Manganese 1.672 mg 73%
    Phosphorus 153 mg 22%
    Selenium 14.2 µg 26%
    Zinc 1.160 mg 10.5%
    Phyto-nutrients
    Carotene-ß 5 µg --http://www.nutrition-and-you.com/garlic.html
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 16 µg ---

44. Ginger Root

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  1. Ginger root nutrition facts.
  2. Ginger root is a popular root herb of culinary as well as medicinal importance.
  3. The root still finds a special place in many traditional Indian and Chinese medicines for its unique phyto-chemicals that are known to have disease preventing and health promoting properties.
  4. The spicy root is actually an underground rhizome of small herb plant belonging to the Zingiberaceae family, of the genus: Zingiber.
  5. Scientific name: Zingiber officinale. Read more

    Ginger root (Zingiber officinale),
    Fresh, Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 80 Kcal 4%
    Carbohydrates 17.77 g 13.5%
    Protein 1.82 g 3%
    Total Fat 0.75 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 2.0 g 5%
    Vitamins
    Folates 11 µg 3%
    Niacin 0.750 mg 4.5%
    Pantothenic acid 0.203 mg 4%
    Pyridoxine 0.160 mg 12%
    Vitamin A 0 IU 0%
    Vitamin C 5 mg 8%
    Vitamin E 0.26 mg 1.5%
    Vitamin K 0.1 µg 0%
    Electrolytes
    Sodium 13 mg 1%
    Potassium 415 mg 9%
    Minerals
    Calcium 16 mg 1.6% http://www.nutrition-and-you.com/ginger-root.html
    Copper
    Iron 0.60 mg 7.5%
    Magnesium 43 mg 11%
    Manganese 0.229 mg 10%
    Phosphorus 34 mg 5%
    Zinc 0.34 mg 3%

45. Lemongrass

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  1. Refreshing, citrus-scented lemongrass imparts unique flavor to recipes.
  2. Its coarse tufted stems and leaf buds are among the most sought after herbal parts used in an array of cuisines all over South and East Asian regions.
  3. Botanically, the herb belongs to grass family of Poaceae. Scientific name: Cymbopogon citratus.
  4. It is native to Southern part of India and Sri Lanka.
  5. The herb is one of the popular ingredients in Thailand, Vietnam, Malaysia, Cambodia, and Indonesia and as far as African and American continents.
  6. For its culinary and medicinal uses. Read more

    Lemongrass (citronella), fresh
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 99 Kcal 5%
    Carbohydrates 25.31 g 19%
    Protein 1.82 g 3%
    Total Fat 0.49 g 2%
    Cholesterol 0 mg 0%
    Vitamins
    Folates 75 µg 19%
    Niacin 1.101 mg 7%
    Pyridoxine 0.080 mg 6%
    Riboflavin 0.135 mg 10.5%
    Thiamin 0.065 mg 5.5%
    Vitamin A 6 mg <1%
    Vitamin C 2.6 mg 4%
    Electrolytes
    Sodium 6 mg <1%
    Potassium 723 mg 15%
    Minerals
    Calcium 65 mg 6.5%
    Copper 0.266 mg 29% http://www.nutrition-and-you.com/lemongrass.html
    Iron 8.17 mg 102%
    Magnesium 60 mg 15%
    Manganese 5.244 mg 228%
    Selenium 0.7 µg 1%
    Zinc 2.23 mg 20% -

46. Oregano

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  1. Oregano nutrition facts.
  2. Oregano is a wonderful perennial culinary as well as medicinal herb.
  3. It has long been recognized as one of the "functional foods" for its nutritional, anti-oxidants and disease preventing properties.
  4. The herb, whose name means "delight of the mountains" in Greek, is native to the Mediterranean region.
  5. Botanically, the herb belongs to the mint (Lamiaceae) family, of the genus;
  6. Origanum and is known scientifically as Origanum vulgare. Read more

    Oregano herb (Origanum vulgare), dried leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 306 Kcal 15%
    Carbohydrates 64.43 g 49%
    Protein 11 g 19.5%
    Total Fat 10.25 g 34%
    Cholesterol 0 mg 0%
    Dietary Fiber 42.8 g 107%
    Vitamins
    Folates 274 µg
    69%
    Niacin 6.22 mg 39%
    Pantothenic acid 0.921 mg 17%
    Pyridoxine 1.210 mg 93%
    Riboflavin 0.320 mg 24.5%
    Thiamin 0.341 mg 28%
    Vitamin A 6903 IU 230%
    Vitamin C 50 mg 83%
    Vitamin E 18.86 mg 126%
    Vitamin K 621.7 µg 518%
    Electrolytes
    Sodium 15 mg 1%
    Potassium 1669 mg 35.5%
    Minerals
    Calcium 1576 mg 158%
    Copper 0.943 mg 105%
    Iron 44 mg 550%
    Magnesium 270 mg 67.5%
    Manganese 4.667 mg 203%
    Zinc 4.43 mg 40%
    Phyto-nutrients
    Carotene-ß 4112 µg --
    Crypto-xanthin-ß 11 µg --
    Lutein-zeaxanthin 862 µg --http://www.nutrition-and-you.com/oregano.html
    --

47. Parsley

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  1. Parsley nutrition facts.
  2. Parsley is a popular culinary as well as medicinal herb, which is recognized as one of the functional food for its unique antioxidants and disease preventing properties.
  3. This wonderful, fragrant rich biennial herb is native to the Mediterranean region and belongs to the family of Apiaceae in the genus; Petroselinum. Its botanical name is Petroselinum crispum.
  4. The herb is a small plant with dark-green leaves that resemble coriander leaves, especially in the flat-leaf variety.
  5. However, it is milder in flavor than coriander.
  6. The herb is widely used in:
  7. Mediterranean, East European, and American cuisine. Read more

    Principle Nutrient Value Percentage of RDA
    Energy 36 Kcal 1.5%
    Carbohydrates 6.33 g 5%
    Protein 2.97 g 5%
    Total Fat 0.8 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.3 g 8.5%
    Vitamins
    Folates 152 µg 38%
    Niacin 1.313 mg 8%
    Pantothenic acid 0.400 mg 8%
    Pyridoxine 0.090 mg 7%
    Riboflavin 0.098 mg 7.5%
    Thiamin 0.086 mg 7%
    Vitamin A 8424 IU 281%
    Vitamin C 133 mg 220%
    Vitamin E 0.75 mg 5%
    Vitamin K 1640 µg 1366%
    Electrolytes
    Sodium 56 mg 4%
    Potassium 554 mg 12%
    Minerals
    Calcium 138 mg 14%
    Copper 0.149 mg 16.5%
    Iron 6.20 mg 77.5%
    Magnesium 50 mg 12.5%
    Manganese 0.160 mg 7%
    Phosphorus 58 mg 8%
    Zinc 1.07 mg 10%
    Phyto-nutrients
    Carotene-ß 5054 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 5561 µg --http://www.nutrition-and-you.com/parsley.html--

48. Peppermint

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  1. Peppermint herb nutrition facts.
  2. Peppermint has been one of the popular herbs known since antiquity for its distinctive aroma and medicinal value.
  3. The herb has a characteristic refreshing cool breeze sensation on taste buds, palate and throat when eaten; and on nasal olfaction glands when inhaled. This unique quality of mint is due to the presence of menthol, an essential oil in its fresh leaves and stem.
  4. Botanically, the herb belongs to the Lamiaceae family of the genus; Mentha and botanically named as Mentha piperita.
  5. It is actually a natural hybrid-cross between water mint (Mentha aquatica) and spearmint (Mentha spicata). Read more

    Peppermint (Mentha piperita), Fresh,
    Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 70 Kcal 3.5%
    Carbohydrates 14.79 g 11%
    Protein 3.75 g 7%
    Total Fat 0.94 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 8 g 20%
    Vitamins
    Folates 114 µg 28%
    Niacin 1.706 mg 10.5%
    Pantothenic acid 0.338 mg 6.5%
    Pyridoxine 0.129 mg 10%
    Riboflavin 0.266 mg 20%
    Thiamin 0.082 mg 7%
    Vitamin A 4248 IU 141%
    Vitamin C 31.8 mg 53%
    Electrolytes
    Sodium 31 mg 2%
    Potassium 569 mg 12%
    Minerals
    Calcium 243 mg 24%
    Copper 329 µg 36%
    Iron 5.08 mg 63.5%
    Magnesium 80 mg 20%
    Manganese 1.176 mg 51%
    Zinc 1.11 mg 10% http://www.nutrition-and-you.com/peppermint.html--

49. Rosemary

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  1. Rosemary herb nutrition facts.
  2. Charming rosemary herb is the perfect potherb to have in your kitchen garden.
  3. The plant is one of the recognized herbs for its note-worthy health benefiting phyto-nutrients, anti-oxidants, and essential acids.
  4. Rosemary belongs within the family of Lamiaceae, of the genus, Rosmarinus. Its botanical name is Rosmarinus officinalis. Read more

    Rosemary herb (Rosmarinus officinalis), Fresh leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 131 Kcal 6.5%
    Carbohydrates 20.70 g 16%
    Protein 3.31 g 6%
    Total Fat 5.86 g 20%
    Cholesterol 0 mg 0%
    Dietary Fiber 14.10 g 37%
    Vitamins
    Folates 109 µg 27%
    Niacin 0.912 mg 6%
    Pantothenic acid 0.804 mg 16%
    Pyridoxine 0.336 mg 26%
    Riboflavin 0.152 mg 12%
    Thiamin 0.036 mg 3%
    Vitamin A 2924 IU 97%
    Vitamin C 21.8 mg 36%
    Electrolytes
    Sodium 26 mg 2%
    Potassium 668 mg 14%
    Minerals
    Calcium 317 mg 32%
    Copper 0.301 mg 33%
    Iron 6.65 mg 83%
    Magnesium 91 mg 23%
    Manganese 0.960 mg 42%
    Zinc 0.93 mg 8.5% http://www.nutrition-and-you.com/rosemary-herb.html-

50. Sage

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  1. Sage herb nutrition facts.
  2. Sharply flavored, sage herb or garden sage is one of the popular pot herbs known since ancient Roman times.
  3. This legendary herb with numerous virtues, long held to be the guardian over all
  4. other herbs, has been in use in various traditional European and Chinese medicines for its health promoting and disease preventing properties.
  5. Herb sage is an evergreen perennial shrub commonly seen all over the Mediterranean and south-eastern Europe (Balkan) regions.
  6. Botanically, the plant belongs to the family of Lamiaceae, of the genus: Salvia.
  7. Scientific name: Salvia officinalis. Read more

    Sage herb (Salvia officinalis), Dried, ground,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 315 Kcal 15.75%
    Carbohydrates 60.73 g 47%
    Protein 10.63 g 19%
    Total Fat 12.75 g 42.5%
    Cholesterol 0 mg 0%
    Dietary Fiber 40.3 g 106%
    Vitamins
    Folates 274 µg 63%
    Niacin 5.720 mg 35.75%
    Pyridoxine 2.690 mg 206%
    Riboflavin 0.336 mg 26%
    Thiamin 0.754 mg 68.5%
    Vitamin A 5900 mg 196%
    Vitamin C 32.4 mg 54%
    Vitamin E 7.48 mg 50%
    Vitamin K 1714.5 µg 1429%
    Electrolytes
    Sodium 11 mg <1%
    Potassium 1070 mg 23%
    Minerals
    Calcium 1652 mg 165%
    Copper 0.757 mg 84%
    Iron 28.12 mg 351%
    Magnesium 428 mg 107%
    Manganese 3.133 mg 136%
    Zinc 4.70 mg 43%
    Phyto-nutrients
    Carotene-a 0 µg --
    Carotene-ß 3485 µg --
    Crypto-xanthin-ß 109 µg --http://www.nutrition-and-you.com/sage-herb.html
    Lutein-zeaxanthin 1895 µg --

51. Spearmint

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  1. Spearmint nutrition facts.
  2. Spearmint herb or garden mint or common mint has long been reputed for its characteristic aroma it imparts to the recipes it added to.
  3. The least pungent and subtle among the species of mint family, this unique herb is one of chef’s main culinary favorites.
  4. Mint herb botanically belongs to the family of Lamiaceae, of the genus: Mentha.
  5. Scientific name: Mentha spicata. Read more

    Spearmint (Mentha spicata), fresh,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 44 Kcal 2%
    Carbohydrates 8.41 g 6.5%
    Protein 3.29 g 6%
    Total Fat 0.73 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 6.8 g 18%
    Vitamins
    Folates 105 µg 26%
    Niacin 0.948 mg 6%
    Pyridoxine 0.158 mg 12%
    Riboflavin 0.175 mg 13.5%
    Thiamin 0.078 mg 6.5%
    Vitamin A 4054 IU 135%
    Vitamin C 13.3 mg 22%
    Electrolytes
    Sodium 30 mg 2%
    Potassium 458 mg 64%
    Minerals
    Calcium 199 mg 20%
    Copper 0.240 mg 75%
    Iron 11.87 mg 148%
    Magnesium 63 mg 16%
    Manganese 1.118 mg 48.5%
    Zinc 1.09 mg 10% http://www.nutrition-and-you.com/spearmint.html
    -

52. Sweet Marjoram

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  1. Sweet marjoram nutrition facts.
  2. Sweet marjoram, also known as knotted marjoram, is one of the most popular Mediterranean herbs used for its culinary and medicinal values since ancient times.
  3. The herb has the delicate sweet-flavor and mildly pungent (spicy) taste comparatively milder than oregano (Origanum vulgare).
  4. Botanically marjoram is a member of Labiatae family of the genus: Origanum.
  5. Its scientific name: Origanum majorana.
  6. The Labatiacea family also includes some of commonly known herbs and spices such as dill, anise, fennel, cumin, etc. Read more

    Sweet marjoram herb (Origanum majorana), dried leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 271 Kcal 13.5%
    Carbohydrates 60.56 g 46.5%
    Protein 12.66 g 22%
    Total Fat 7.04 g 23%
    Cholesterol 0 mg 0%
    Dietary Fiber 40.3 g 106%
    Vitamins
    Folates 274 µg 68.5%
    Niacin 0.902 mg 25.75%
    Pantothenic acid 0.209 mg 4%
    Pyridoxine 1.190 mg 91.5%
    Riboflavin 0.316 mg 24%
    Thiamin 0.289 mg 24%
    Vitamin A 8068 IU 269%
    Vitamin C 51.4 mg 86%
    Vitamin E 1.69 mg 11%
    Vitamin K 621.7 µg 518%
    Electrolytes
    Sodium 77 mg 5%
    Potassium 1522 mg 32%
    Minerals
    Calcium 1990 mg 200%
    Copper 1.133 mg 126%
    Iron 82.71 mg 1034%
    Magnesium 346 mg 86.5%
    Manganese 5.433 mg 236%
    Zinc 3.60 mg 33%
    Phyto-nutrients
    Carotene-ß 4806 µg --
    Cryptoxanthin-ß 70 µg --
    Lutein-zeaxanthin 1895 µg --http://www.nutrition-and-you.com/sweet-marjoram.html
    --

53. Turmeric - Curry

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  1. Turmeric nutrition facts - Curry.
  2. Never mind if you have to stain your clothes turmeric stained, but make sure you add this exotic root-herb in the recipes.
  3. Its herb part actually is the underground spreading rhizome (root).
  4. Its roots as well as leaves have long been used in traditional Indian and Chinese medicines for their demonstrated anti-inflammatory (painkiller), anti-oxidant, and anti-cancer properties.
  5. Binomially, this popular herb belongs to the ginger or Zingiberaseae family of root herbs and the genus; Curcuma.
  6. Scientific name: Curcuma longa. Read more


    Turmeric (Curcuma longa), Nutritive Value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 354 Kcal 17%
    Carbohydrates 64.9 g 50%
    Protein 7.83 g 14%
    Total Fat 9.88 g 33%
    Cholesterol 0 mg 0%
    Dietary Fiber 21 g 52.5%
    Vitamins
    Folates 39 µg 10%
    Niacin 5.140 mg 32%
    Pyridoxine 1.80 mg 138%
    Riboflavin 0.233 mg 18%
    Vitamin A 0 IU 0%
    Vitamin C 25.9 mg 43%
    Vitamin E 3.10 mg 21%
    Vitamin K 13.4 µg 11%
    Electrolytes
    Sodium 38 mg 2.5%
    Potassium 2525 mg 54%
    Minerals
    Calcium 183 mg 18%
    Copper 603 µg 67%
    Iron 41.42 mg 517%
    Magnesium 193 mg 48%
    Manganese 7.83 mg 340%
    Phosphorus 268 mg 38%
    Zinc 4.35 mg 39.5% http://www.nutrition-and-you.com/turmeric.html-

54. Thyme

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  1. Thyme herb nutrition facts.
  2. Thyme herb is packed with numerous health benefiting phyto-nutrients (plant derived compounds), minerals and vitamins that are essential for wellness.
  3. One of the popular among culinary herb plants, thyme originally is native to southern Europe and Mediterranean regions.
  4. Botanically, it belongs to the family of Limiaceae of the genus of thymus, which includes many subspecies among which the most popular variety is:
  5. Thymus vulgaris or French thyme. Read more

    Thyme herb (Thymus vulgaris), Fresh leaves,
    Nutritive value per 100 g. ORAC value 27426,
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 101 Kcal 5%
    Carbohydrates 24.45 g 18%
    Protein 5.56 g 10%
    Total Fat 1.68 g 8.4%
    Cholesterol 0 mg 0%
    Dietary Fiber 14.0 g 37%
    Vitamins
    Folates 45 µg 11%
    Niacin 1.824 mg 11%
    Pantothenic acid 0.409 mg 8%
    Pyridoxine 0.348 mg 27%
    Riboflavin 0.471 mg 36%
    Thiamin 0.48 mg 4%
    Vitamin-A 4751 IU 158%
    Vitamin-C 160.1 mg 266%
    Electrolytes
    Sodium 9 mg 0.5%
    Potassium 609 mg 13%
    Minerals
    Calcium 405 mg 40.5%
    Iron 17.45 mg 218%
    Magnesium 160 mg 40%
    Manganese 1.719 mg 75%
    Manganese 106 mg 15%
    Zinc 1.81 mg 16.5%
    Phyto-nutrients
    Carotene-ß 2851 µg --http://www.nutrition-and-you.com/thyme-herb.html
    -

55. Savory

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  1. Savory herb nutrition facts.
  2. Delicate, pleasantly aromatic savory (summer) is a very popular culinary herb widely used in eastern European and American cuisines.
  3. Botanically, this annual herb belongs within the mint family of Lamiaceae, and known scientifically as Satureja hortensis.
  4. The herb is well tolerant of different climatic conditions and requires good sunlight to flourish. Read more
  5. It reaches about 40-60 cm in height. Its sister variety, winter-savory, known as Satureja montana, has pungent flavor and hence, less preferred in cooking.

    Savory (Satureja hortensis), Dry, ground,
    Nutrient value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 272 Kcal 13.5%
    Carbohydrates 68.73 g 53%
    Protein 6.73 g 12%
    Total Fat 5.91 g 30%
    Cholesterol 0 mg 0%
    Dietary Fiber 45.7 g 120%
    Vitamins
    Niacin 4.080 mg 25.5%
    Pyridoxine 1.810 mg 139%
    Riboflavin 0.471 mg 36%
    Thiamin 0.366 mg 30.5%
    Vitamin A 5310 IU 177%
    Vitamin C 50 mg 83%
    Electrolytes
    Sodium 24 mg 1.5%
    Potassium 1051 mg 22%
    Minerals
    Calcium 2132 mg 210 %
    Copper 0.847 mg 94%
    Iron 37.88 mg 474%
    Magnesium 377 mg 94 %
    Manganese 6.100 mg 265%
    Phosphorus 140 mg 20%
    Selenium 4.6 µg 8%
    Zinc 4.30 mg 39% http://www.nutrition-and-you.com/savory.html

56. Tamarind

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  1. Tamarind nutrition facts.
  2. Sweet and tangy tamarind is one of the widely used condiment spices found in every South Asian kitchen!
  3. The tree is very large with long heavy drooping branches and dense foliage.
  4. Full grown-up tree might reach up to 80 feet in height. During each season, the tree bears irregularly curved pods in abundance all along its branches.
  5. Each pod has thick outer shell encasing deep brown color sticky pulp enveloping 2-10 hard dark-brown color seeds.
  6. Botanically, the tree is among the large tropical trees belonging to the family of Fabaceae, of the genus:
  7. Tamarindus. Scientific name: Tamarindus indica. Read more

    Tamarind (Tamarindus indica),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 239 Kcal 12%
    Carbohydrates 62.50 g 40%
    Protein 2.80 g 5%
    Total Fat 0.60 g 3%
    Cholesterol 0 mg 0%
    Dietary Fiber 5.1 g 13%
    Vitamins
    Folates 14 µg 3.5%
    Niacin 1.938 mg 12%
    Pantothenic acid 0.143 mg 3%
    Pyridoxine 0.066 mg 5%
    Thiamin 0.428 mg 36%
    Vitamin A 30 IU 1%
    Vitamin C 3.5 mg 6%
    Vitamin E 0.10 mg <1%
    Vitamin K 2.8 µg 2%
    Electrolytes
    Sodium 28 mg 2%
    Potassium 628 mg 13%
    Minerals
    Calcium 74 mg 7%
    Copper 0.86 mg 9.5%
    Iron 2.80 mg 35%
    Magnesium 92 mg 23%
    Phosphorus 113 mg 16%
    Selenium 1.3 µg 2%
    Zinc 0.10 mg 1%
    Phyto-nutrients
    Carotene-ß 18 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/tamarind.html

57. Black Pepper

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  1. Black pepper nutrition facts.
  2. Incredibly popular black pepper, often referred as “king of spice” is a well-known spice since ancient times.
  3. The peppercorn plant is native to tropical evergreen rain forest of South Indian state, Kerala, from where it spread to rest of the world.
  4. The Pepper fruit, also known as the peppercorn, is actually a berry obtained from this plant.
  5. Botanically, peppercorn belongs to the family of Piperaceae of the genus of piper; and known scientifically as Piper nigrum.
  6. This perennial vine and climber requires supporting tree or pole to
  7. grow in height; thus has similar growth characteristics that of beetle leaf plant.
  8. It begins to bear small round berries after about three to four years of implantation.
  9. Technically, the pepper fruit is a drupe, measuring about 5 mm in diameter, containing a single large seed at its center. Read more

    Black peppers (Piper nigrum),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 255 Kcal 13%
    Carbohydrates 64.81 g 49%
    Protein 10.95 g 19.5%
    Total Fat 3.26 g 11%
    Cholesterol 0 mg 0%
    Dietary Fiber 26.5 g 69%
    Vitamins
    Choline 11.3 mg 2%
    Folic acid 10 mcg 2.5%
    Niacin 1.142 mg 7%
    Pyridoxine 0.340 mg 26%
    Riboflavin 0.240 mg 18%
    Thiamin 0.109 mg 9%
    Vitamin A 299 IU 10%
    Vitamin C 21 mg 35%
    Vitamin E-γ 4.56 mg 30%
    Vitamin K 163.7 mcg 136%
    Electrolytes
    Sodium 44 mg 3%
    Potassium 1259 mg 27%
    Minerals
    Calcium 437 mg 44%
    Copper 1.127 mg 122%
    Iron 28.86 mg 360%
    Magnesium 194 mg 48.5%
    Manganese 5.625 mg 244.5%
    Phosphorus 173 mg 25%
    Zinc 1.42 mg 13%
    Phyto-nutrients
    Carotene-β 156 mcg --
    Carotene-α 0 mcg --
    Crypto-xanthin-β 48 mcg --
    Lutein-zeaxanthin 205 mcg --
    Lycopene 6 mcg --http://www.nutrition-and-you.com/black_pepper.html

58. Bay Leaf

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  1. Bay leaf nutrition facts.
  2. Pleasantly aromatic bay leaf or bay laurel is one of the well-recognized leafy-spices since ancient times, revered for its medicinal as well as the culinary values.
  3. In legends, bay laurel is highly regarded in astrology science as the tree of the Sun god, under the celestial sign of Leo.
  4. Botanically, bay tree belongs to the family of Lauraceae of the genus; Laurus. Scientific name: Laurus nobilis. Read more
  5. Bay laurel is thought to have originated in Asia Minor region and from where it spread to all over the Mediterranean and other parts of Asia during earlier times.

    Bay leaf (Laurus nobilis),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 313 Kcal 15.5%
    Carbohydrates 74.97 g 57%
    Protein 7.61 g 13%
    Total Fat 8.36 g 29%
    Cholesterol 0 mg 0%
    Dietary Fiber 26.3 g 69%
    Vitamins
    Folates 180 mcg 45%
    Niacin 2.005 mg 12.5%
    Pyridoxine 1.740 mg 133%
    Riboflavin 0.421 mg 32%
    Vitamin A 6185 IU 206%
    Vitamin C 46.5 mg 77.5%
    Electrolytes
    Sodium 23 mg 1.5%
    Potassium 529 mg 11%
    Minerals
    Calcium 834 mg 83%
    Copper 0.416 mg 46%
    Iron 43 mg 537%
    Magnesium 120 mg 30%
    Manganese 8.167 mg 355%
    Phosphorus 113 mg 16%
    Selenium 2.8 mcg 5%
    Zinc 3.70 mg 33% http://www.nutrition-and-you.com/bay-leaf.html

59. Nutmeg

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  1. Nutmeg nutrition facts.
  2. Fragrant rich nutmeg is one of the highly prized spices known since antiquity for its aromatic, aphrodisiac, and curative properties.
  3. Nutmegs are evergreen trees, native to the rain forest Indonesian Moluccas Island, also known as the Spice Islands.
  4. Botanically, the plant belongs to Myristicaceae family and known as Myristica fragrans.
  5. Several species grown all over the world other than Myristica species, such as M. argentea, M. malabarica (Indian), and M. fatua, are rather similar to M. fragrans in appearance; however, they have less intense flavor and aroma. Read more

    Nutmeg (Myristica fragrans), Ground form,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 525 Kcal 26
    Carbohydrates 49.29 g 38%
    Protein 5.84 g 10%
    Total Fat 36.31 g 180%
    Cholesterol 0 mg 0%
    Dietary Fiber 20.8 g 55%
    Vitamins
    Folates 76 µg 19%
    Niacin 1.299 mg 8%
    Pyridoxine 0.160 mg 12%
    Riboflavin 0.057 mg 4%
    Thiamin 29% 0.346 mg
    Vitamin-A 3.5% 102 IU
    Vitamin C 3 mg 5%
    Electrolytes
    Sodium 16 mg 1%
    Potassium 350 mg 7.5%
    Minerals
    Calcium 184 mg 18%
    Copper 1.027 mg 114%
    Iron 3.04 mg 38%
    Magnesium 183 mg 46%
    Manganese 2.900 mg 126%
    Phosphorus 213 mg 30%
    Zinc 2.15 mg 20%
    Phyto-nutrients
    Carotene-ß 16 µg --
    Crypto-xanthin-ß 90 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/nutmeg.html

60. Vanilla Beans

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  1. Vanilla beans nutrition facts.
  2. Pleasantly fragrant rich vanilla beans are the pods or fruits obtained from a tropical climbing orchid.
  3. Mayans used them to flavor chocolate drink centuries before Spanish first set their foot in Mexico in 1520.
  4. This highly prized bean is native to tropical rain forest of Central America and only recently spread to other tropical-regions by Spanish explorers.
  5. Botanically the plant is a perennial herbaceous climbing vine belonging to the family of Orchidaceae, in the genus: vanilla.
  6. Scientific name:Vanilla planifolia. Read more

    CVanilla extract (Vanilla planifolia),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 288 Kcal 14%
    Carbohydrates 12.65 g 10%
    Protein 0.06 g <1%
    Total Fat 0.06 g <1%
    Cholesterol 0 mg 0%
    Dietary Fiber 0.0 g 0%
    Vitamins
    Folates 0 mcg 0%
    Niacin 0.425 mg 3%
    Pantothenic caid 0.035 mg 0.5%
    Pyridoxine 0.026 mg 2%
    Riboflavin 0.095 mg 7%
    Vitamin A 0 IU 0%
    Vitamin C 0 mg 0%
    Electrolytes
    Sodium 9 mg 0.5%
    Potassium 148 mg 3%
    Minerals
    Calcium 11 mg 1%
    Copper 0.072 mg 8%
    Iron 0.12 mg 1.5%
    Magnesium 12 mg 3%
    Manganese 0.230 mg 10%
    Phosphorus 6 mg 1%
    Selenium 0.0 mcg 0%
    Zinc 0.11 mg 1% http://www.nutrition-and-you.com/vanilla-beans.html

61. Almonds

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  1. Almonds nutrition facts.
  2. Wonderfully delicious, almonds have long been revered as the epitome of wellness and health.
  3. The nuts are among the richest sources of health-benefiting nutrients essential for optimum health.
  4. Its plant is a small deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favorable for their growth.
  5. In recent years, it is being cultivated in many regions of the world as an important commercial crop.
  6. Botanically, they are the fruits from species of tree belonging to the family of Rosaceae, of Genus: Prunus.
  7. Scientific name: Prunus dulcis. Read more

    GAlmonds (Prunus dulcis),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 575 Kcal 29%
    Carbohydrates 21.67 g 16%
    Protein 21.22 g 38%
    Total Fat 49.42 g 165%
    Cholesterol 0 mg 0%
    Dietary Fiber 12.20 g 30%
    Vitamins
    Folates 50 µg 12.5%
    Niacin 3.385 mg 21%
    Pantothenic acid 0.47 mg 9%
    Pyridoxine 0.143 mg 11%
    Riboflavin 1.014 mg 78%
    Thiamin 0.211 mg 16%
    Vitamin A 1 IU 0%
    Vitamin C 0 mg 0%
    Vitamin E 26 mg 173%
    Electrolytes
    Sodium 1 mg 0%
    Potassium 705 mg 15%
    Minerals
    Calcium 264 mg 26%
    Copper 0.996 mg 110%
    Iron 3.72 mg 46.5%
    Magnesium 268 mg 67%
    Manganese 2.285 mg 99%
    Phosphorus 484 mg 69%
    Selenium 2.5 µg 4.5%
    Zinc 3.08 mg 28%
    Phyto-nutrients
    Carotene-ß 1 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 1 µg --http://www.nutrition-and-you.com/almonds.html

62. Flax Seed

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  1. Flax seed nutrition facts.
  2. Flax seed, also known as linseed, is one of the ancient cultivated crops since Mesopotamian times, grown for its oil seeds, and fiber.
  3. The chewy seeds are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals, and essential vitamins.
  4. Off late, nutritional and health benefits of flax have widely drawn the attention of nutrition researchers as well as health enthusiasts alike across the planet.
  5. Flax belongs to the family of Linaceae, of the genus of Linum, and botanically named as Linum. Read more

    GFlax seeds (Linum usitatissimum),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 534 Kcal 27%
    Carbohydrates 28.8 g 22%
    Protein 18.3 g 32.5%
    Total Fat 42.16 g 170%
    Cholesterol 0 mg 0%
    Dietary Fiber 27.3 g 68%
    Vitamins
    Folates 87 µg 22%
    Niacin 3.08 mg 19%
    Pantothenic acid 0.985 mg 20%
    Pyridoxine 0.473 mg 36%
    Riboflavin 0.161 mg 12%
    Thiamin 1.64 mg 137%
    Vitamin A 0 IU 0%
    Vitamin C 0.6 mg 1%
    Vitamin E 19.95 mg 133%
    Vitamin K 4.3 µg 3.5%
    Electrolytes
    Sodium 30 mg 2%
    Potassium 813 mg 17%
    Minerals
    Calcium 255 mg 22.5%
    Copper 1.12 mg 124%
    Iron 5.73 mg 72%
    Magnesium 392 mg 98%
    Manganese 2.48 mg 108%
    Zinc 4.34 mg 39%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Lutein-zeaxanthin 651 µg --http://www.nutrition-and-you.com/flax-seed.html

63. Sesame Seeds

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  1. Sesame seeds nutrition facts.
  2. One of the first oil seeds known to humankind, sesame seeds are used in culinary as well as in traditional medicines for their nutritive, preventive, and curative properties.
  3. Its oil seeds are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties.
  4. Sesame plant is a tall annual herb of the Pedaliaceae family, which grows extensively in Asia, particularly in Burma, China, and India. It is also one of the chief commercial crops in Nigeria, Sudan and Ethiopia.
  5. Its scientific name: Sesamum indicum. Read more

    Sesame seeds (Sesamum indicum), whole, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 573 Kcal 29%
    Carbohydrates 23.45 g 18%
    Protein 17.73 g 32%
    Total Fat 49.67 g 166%
    Cholesterol 0 mg 0%
    Dietary Fiber 11.8 g 31%
    Vitamins
    Folates 97 µg 25%
    Niacin 4.515 mg 28%
    Pantothenic acid 0.050 mg 1%
    Pyridoxine 0.790 mg 61%
    Riboflavin 0.247 mg 19%
    Thiamin 0.791 mg 66%
    Vitamin A 9 IU <1%
    Vitamin C 0 0%
    Vitamin E 0.25 mg 2%
    Electrolytes
    Sodium 11 mg 1%
    Potassium 468 mg 10%
    Minerals
    Calcium 975 mg 98%
    Copper 4.082 mg 453%
    Iron 14.55 mg 182%
    Magnesium 351 mg 88%
    Manganese 2.460 mg 107%
    Phosphorus 629 mg 90%
    Selenium 34.4 µg 62.5%
    Zinc 7.75 mg 70%
    Phyto-nutrients
    Carotene-ß 5 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/sesame-seeds.html

64. Peanuts

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  1. Peanuts nutrition facts.
  2. Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to humankind since ancient times.
  3. The nuts are enriched with many noteworthy health-benefiting nutrients that are essential for optimum health.
  4. They are actually legumes but have almost all the qualities that true nuts like almonds have.
  5. Botanically, the nuts are small size fruit pods of plant belonging to the Fabaceae family of the genus, Arachis.
  6. Some of the common names are groundnut, earthnuts, etc. Read more Jamaican Dinners

    LGroundnuts (Arachis hypogaea), All types,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 567 Kcal 29%
    Carbohydrates 16.13 g 12%
    Protein 25.80 g 46%
    Total Fat 49.24 g 165%
    Cholesterol 0 mg 0%
    Dietary Fiber 8.5 g 22%
    Vitamins
    Folates 240 µg 60%
    Niacin 12.066 mg 75%
    Pantothenic acid 1.767 mg 35%
    Pyridoxine 0.348 mg 27%
    Riboflavin 0.135 mg 10%
    Thiamin 0.640 mg 53%
    Vitamin A 0 IU 0%
    Vitamin C 0 0%
    Vitamin E 8.33 mg 55.5%
    Electrolytes
    Sodium 18 mg 1%
    Potassium 705 mg 15%
    Minerals
    Calcium 92 mg 9%
    Copper 1.144 mg 127%
    Iron 4.58 mg 57%
    Magnesium 168 mg 42%
    Manganese 1.934 mg 84%
    Phosphorus 76 mg 54%
    Selenium 7.2 µg 13%
    Zinc 3.27 mg 30%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/peanuts.html

65. Pumpkin Seeds

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  1. Pumpkin seeds nutrition facts.
  2. Pumpkin seeds are edible kernels of pumpkin fruit.
  3. The seeds, in-fact, are concentrated source of numerous health benefiting minerals, vitamins and anti-oxidants.
  4. Pumpkin fruit, native to Mexico, is a squash-like gourd of the Cucurbitaceae family.
  5. Scientific name: Cucurbita pepo. Read more Jamaican Foods

    Pumpkin seeds, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 559 Kcal 28%
    Carbohydrates 10.71 g 8%
    Protein 30.23 g 54%
    Total Fat 49.05 g 164%
    Cholesterol 0 mg 0%
    Dietary Fiber 6 g 16%
    Vitamins
    Folates 58 µg 15%
    Niacin 4.987 mg 31%
    Pantothenic acid 0.750 mg 15%
    Pyridoxine 0.143 mg 11%
    Riboflavin 0.153 mg 12%
    Thiamin 0.273 mg 23%
    Vitamin A 16 IU 0.5%
    Vitamin C 1.9 µg 3%
    Vitamin E-γ 35.10 mg 237%
    Electrolytes
    Sodium 7 mg 0.5%
    Potassium 809 mg 17%
    Minerals
    Calcium 46 mg 4.5%
    Copper 1.343 mg 149%
    Iron 8.82 mg 110%
    Magnesium 592 mg 148%
    Manganese 4.543 mg 198%
    Phosphorus 1233 mg 176%
    Selenium 9.4 µg 17%
    Zinc 7.81 mg 71%
    Phyto-nutrients
    Carotene-ß 9 µg --
    Crypto-xanthin-ß 1 µg --
    Lutein-zeaxanthin 74 µg --http://www.nutrition-and-you.com/pumpkin-seeds.html

66. Sunflower Seeds

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  1. Sunflower seeds nutrition facts.
  2. Sweet, nutty sunflower seeds are an excellent source of calories, essential fatty acids, vitamins, and minerals.
  3. The seeds are mainly employed in the extraction of edible oil at a commercial scale all over the world.
  4. Its seeds are eaten as delicious snacks by humans and birds alike!
  5. Sunflower plant is a tall, erect, herbaceous annual plant belonging to the family of Asteraceae of the genus, Helianthus.
  6. Its botanical name is Helianthus annuus.
  7. It is native to Middle American region
  8. from where it spread as an important commercial crop all over the world by the European explorers.
  9. At present, Russian Union, China, The USA, and Argentina are the leading producers of sunflower crop. Read more Jamican foods

    Sunflower seeds (Helianthus annuus), kernels, dried,
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 584 Kcal 29%
    Carbohydrates 20 g 15%
    Protein 20.78 g 37%
    Total Fat 51.46 g 172%
    Cholesterol 0 mg 0%
    Dietary Fiber 8.6 g 23%
    Vitamins
    Folates 227 µg 57%
    Niacin 8.335 mg 52%
    Pantothenic acid 1.130 mg 22%
    Pyridoxine 1.345 mg 103%
    Riboflavin 0.355 mg 27%
    Thiamin 1.480 mg 123%
    Vitamin A 50 IU 1.6%
    Vitamin C 1.4 2%
    Vitamin E 35.17 mg 234%
    Electrolytes
    Sodium 9 mg 1%
    Potassium 645 mg 14%
    Minerals
    Calcium 78 mg 8%
    Copper 1.800 mg 200%
    Iron 5.25 mg 63%
    Magnesium 325 mg 81%
    Manganese 1.950 mg 85%
    Phosphorus 660 mg 94%
    Selenium 53 µg 96%
    Zinc 5.00 mg 45%
    Phyto-nutrients
    Carotene-ß 30 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --http://www.nutrition-and-you.com/sunflower-seeds.html

 

67. Cashew Nut

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  1. Cashew nut nutrition facts.
  2. Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide. Read more Jamaican foods
  3. Botanically, cashew is an average size tropical evergreen tree belongin.

    Cashew nut (Anacardium occidentale),
    Nutrition value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 553 Kcal 28%
    Carbohydrates 30.19 g 23%
    Protein 18.22 g 32.5%
    Total Fat 43.85 g 146%
    Cholesterol 0 mg 0%
    Dietary Fiber 3.3 g 8.5%
    Vitamins
    Folates 25 µg 6%
    Niacin 1.062 mg 6.5%
    Pantothenic acid 0.864 mg 17%
    Pyridoxine 0.417 mg 32%
    Riboflavin 0.058 mg 4.5%
    Thiamin 0.423 mg 35%
    Vitamin A 0 IU 0%
    Vitamin C 0.5 mg 1%
    Vitamin E 5.31 mg 35%
    Vitamin K 4.1 µg 3%
    Electrolytes
    Sodium 12 mg 1%
    Potassium 660 mg 14%
    Minerals
    Calcium 37 mg 4%
    Copper 2.195 mg 244%
    Iron 6.68 mg 83.5%
    Magnesium 292 mg 73%
    Manganese 1.655 mg 72%
    Phosphorus 593 mg 85%
    Selenium 19.9 µg 36%
    Zinc 5.78 mg 52.5%
    Phyto-nutrients
    Carotene-β 0 µg --
    Crypto-xanthin-β 0 µg --
    Lutein-zeaxanthin 22 µg --http://www.nutrition-and-you.com/cashew_nut.html

68. Coconut Water

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  1. Coconut water nutrition facts.
  2. Coconut water is the juice in the interior or endosperm of young coconut.
  3. Its water is one of the nature’s most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties.
  4. The water is actually obtained by opening a tender, green, healthy, and undamaged coconut.
  5. Inside, it's clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins,
  6. minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones.
  7. In general, young and slightly immature coconuts harvested when they are about 5-7 months of age for the drink. Read more Jamican foods

    Coconut water (Cocus nucifera), Fresh,
    Nutrition Value per 100 g
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 19 Kcal 1%
    Carbohydrates 3.71 g 3%
    Protein 0.72 g 1.5%
    Total Fat 0.20 g 1%
    Cholesterol 0 mg 0%
    Dietary Fiber 1.1 g 3%
    Vitamins
    Folates 3 µg 0.75%
    Niacin 0.080 mg 0.5%
    Pantothenic acid 0.043 mg <1%
    Pyridoxine 0.032 mg 2.5%
    Riboflavin 0.057 mg 4%
    Thiamin 0.030 mg 2.5%
    Vitamin C 2.4 mg 4%
    Vitamin A 0 IU 0%
    Vitamin E 0 mg 0%
    Vitamin K 0 mcg 0%
    Electrolytes
    Sodium 105 mg 7%
    Potassium 250 mg 5%
    Minerals
    Calcium 24 mg 2.4%
    Copper 40 mcg 4.5%
    Iron 0.29 mg 3.5%
    Magnesium 25 mg 6%
    Manganese 0.142 mg %
    Zinc 0.10 mg 1%
    Phyto-nutrients
    Auxin (Gibberlin) Present --
    Carotene,ß 0 µg --
    Cytokines Present --
    Lutein-zeaxanthin 0 µg --
    Leucoanthocyanin Present --http://www.nutrition-and-you.com/coconut-water.html

69. Olive Oil

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  1. Olive oil nutrition facts.
  2. Chef's favorite, olive oil is the chief source of edible oils all over the Mediterranean region since ancient times.
  3. The oil pressed from the olive fruits oftentimes revered in the many religious texts as a symbol of peace and good health.
  4. Olives belong to the family of Oleaceae of the genus: Olea, and their scientific:
  5. Name is, Olea europaea. Read more jamaican foods

    Olive oil (Olea europaea),
    Nutritional value per 100 g.
    (Source: USDA National Nutrient data base)
    Principle Nutrient Value Percentage of RDA
    Energy 884 Kcal 44%
    Carbohydrates 0 g 0%
    Protein 0 g 0%
    Total Fat 100 g 500%
    Cholesterol 0 mg 0%
    Dietary Fiber 0 g 0%
    Vitamins
    Folates 0 µg 0%
    Niacin 0 mg 0%
    Pantothenic acid 0 mg 0%
    Pyridoxine 0 mg 0%
    Riboflavin 0 mg 0%
    Thiamin 0 mg 0%
    Vitamin A 0 IU 0%
    Vitamin C 0 0%
    Vitamin E 14.39 mg 96%
    Vitamin K 60.2 µg 50%
    Electrolytes
    Sodium 2 mg 0%
    Potassium 1 mg 0%
    Minerals
    Calcium 1 mg 0%
    Copper 0 mg 0%
    Iron 0.56 mg 7 %
    Magnesium 0 mg 0%
    Manganese 0 mg 0%
    Phosphorus 0 mg 0%
    Selenium 0 µg 0%
    Zinc 0.01 mg <1%
    Phyto-nutrients
    Carotene-ß 0 µg --
    Crypto-xanthin-ß 0 µg --
    Lutein-zeaxanthin 0 µg --
    Phytosterols 221 mg --http://www.nutrition-and-you.com/olive-oil.html

70. Oils and Dietary Fats - chart

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  1. Dietary fats and oils
  2. Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g, whereas,
  3. carbohydrates and proteins yield only 4 calories/gm. Nuts and oil seeds are good sources of fat.
  4. Beside rich in energy, dietary fats are incredible sources of essential fatty acids, vitamin E in addition
  5. to act as the transport vehicle for fat-soluble vitamins/hormones.
    Below is the table with in-depth analysis of some of commonly used dietary fats and oils:-


    Oils and Dietary Fats - (cooking oil)


    _Item SFA% MUFA% PUFA% ω-6 ω-3 ω-6 toω-3 ratio Remarks - Healthy
    Canola oil 8 61 21 10 2:1 Recommended - not sure
    Flax seed oil 9 18 16 57 1:3.5 Recommended - healthy
    Safflower oil 10 13 77 0 77:0 Somewhat recommended - healthy
    Sunflower oil 11 20 69 0 69:0 Somewhat recommended - can be healthy
    Corn oil 13 25 61 1 61:1 Somewhat recommended - can be healthy
    Olive oil 14 77 8 1 8:1 Highly recommended - healthy
    Soybean oil 15 25 53 7 8:1 Recommended - can be healthy
    Sesame oil 15 42 43 0 43:0 Recommended - healthy
    Peanut oil 18 49 33 0 33:0 Somewhat recommended - not sure
    Salmon fat 24 34 0 42 0:42 Somewhat recommended - healthy
    Cotton seed oil 27 19 54 0 54:0 Somewhat recommended - not sure
    Chicken fat 32 47 21 0 21:0 Somewhat recommended - not healthy
    Palm oil 40 48 11 1 11:1 Somewhat recommended - healthy
    Pork fat 41 48 11 0 11:0 Not Recommended - not healthy
    Beef tallow 47 53 0 0 0:0 Not Recommended - not healthy
    Cocoa butter 64 36 0 0 0:0 Not Recommended - not healthy
    Butter 69 31 0 0 0:0 Not Recommended - not healthy
    Cheese 70 30 0 0 0:0 Not Recommended - not healthy
    Hydrogenated-
    vegetable oil 76 19 0 0 0:0 Not Recommended - can be healthy
    Coconut oil 92
    6 1.6 0.4 4:1 Not Recommended- Recommended by Jamaicandinners




    Jamaca's Oils and Dietary fat in coconut and process:


    I recommend coconut oil.
    In Jamaica the coconut jelly is shredded or cut into pieces.
    Then it is put to boil with water on a wooden fire. 
    Hours after cooking the oil rise to the top.
    That oil is removed and bottled.

    People uses that coconut oil to cook with. It's a very healthy oil to use.
    (See the 92% sfa is natural fat. It's not hydrogenated. It's good fat for the body).
    Not like beef, pork, butter, and these other man made oil, which is not organic.
    Coconut oil is organic.

    There are many people in Jamaica with long lives.
    All they use to cook is coconut oil.
    Every elder I spoke to told me they used
    coconut oil, "at some point in the conversation".

    I will research more to be sure. So, we can have the facts. To be updated

    People now, are acting as if no fat is to be eaten.
    People need to know that a great percentage of our body is fat.
    Therefore our bodies need fat. It will help us to sustain energy.

    The issue, is what type of fat is good from what is bad.
    Anything that was processed is bad.
    Anything fat that is natural / organic is good to consume.
    Once you do not drink it like water.
    Nature's fat is good! Which is enzymes.

    It's what the body need and wants. Enzyme is a natural nutrition which is in nature's food.
    Our bodies need it to grow and develop healthy.
    Enzymes are in all of nature's food including chicken, meat and fish.

    You are a source of enzymes. Anything with life is enzyme.
    Even a rock! Why? It is natural minerals. Enzyme in so many words is LIFE.

    Coconut oil, sesame, flax seed, olive, soybean etc, dissolved in your body natural.
    While butter and processed oil will stick and stay on your arties.

    You would have to work out very intense to break down that type fat out of your body.
    That's the difference in the type of fat people are eating.

    I realised people are comfortable with FDA GUIDES (Government's charts guide on the nutrition’s in food. Should the government tell you what you should be eating?)

    While the information can be correct. It often times misleading with the facts to people.
    They do that for the industries and the processing company to benefit.

    It will benefit you to know for yourself the correct foods to eat. 
    It’s for your best health. Look at the chart above!

    Why is the top oil the best oil to use on the chart? Why? It's not even an oil. It's a brand.
    What I know it's not natural oil. It's processed. And the best oil is coconut oil on the bottom.

    I heard Olive is great. But to me it is expensive to buy for most people.
    Coconut oil is the best alternative.

    I RESEARCHED THE MATTER READ THE LINK. THE ARTICLE SAID
    - The oil was “invented” (first hint that it’s not good for you!). Read more


Listed below are the names of other foods
we intend to provide information on
:

12. Bird Pepper

13. Susumba

14. Jelly Coconut

15. Chicken

16. Goat Meat - Mutton

17. Fish - sea or Fresh water

18. Pork

19. Cow's Tripe

20. Cow's Liver

21. Cow's Kidney

22. Unnatural Seasonings.

23. Process Foods

24. Butter

25. Coconut Oil

26. Vegetable Oil

27. Sugar

28. Salt

29. Red Peas - all peas

32. Stallion

33. Sour Sap

34. Sweet Sap

35. Pimento

5. yellow Yam

6. White Yam

7. Papaya

8. Prangonott

9. Cherry

10. Breadfruit

11. Green Banana

12. Pineapple

13. Jamaican Ginger

14. Coconut

15. Mango

16. June Plum


17. Apple europeon

18. Ginnep

19. Plum

20. Bread Tree

21. Mango Tree

22. Ackee / unopen

23. Onion

24. Garlic

25. Thyme

26. Mint Tea

27. Cassava

28. Potato

29. Basi

Sweet Pepper


Jamaican Dinners / Food Knowledge objectives:


I I got these nutrition facts from numerous places on the internet.
Mainly in one place. I am knowledgeable in nutrition,
but not certified to educate anyone in this field.

However, I am a professional person. I am a great chef that is the author of cookbooks.
I have experience using these foods to prepare and cook Jamaican Cuisines.

Food Knowledge is only here to guide you and inform you
my fans on how best to use many of these foods to cook.
I practiced using nature's food in cooking. It's the healthy choice.
So, it is from my own experiences I will share with you about organic foods.

This page is for jamaicandinners.com ordinance.
To be more informed and knowledgeable about the nutrition in foods we eat.
These are foods most Jamaicans eating.

The foods listed on Jamaican Dinners/ Food Knowledge have a links to it's sources.
Go here! Read more. If you are a student and you are doing a research.



Sources and Links:

Please visit Please visit Jamaican Foods: ww.nutrition-and-you.com.
They have a great website on almost every food we eat.
It's very informative.


Here is another link for great knowledge on GREEN DARK LEAF.



The End


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