Nutritional Value

 

1) Potatoes

Nutritionally, potatoes are a good source of potassium and vitamin C (47);

• Calories: 77 kcal
• Carbohydrate: 18.4 g
• Fiber: 2.2 g
• Sugar: 0.8g
• Fat: 0.1 g
• Protein: 2.0 g
• Vitamin C: 33% RDA
• Vitamin B6: 15% RDA
• Potassium: 12% RDA
• Manganese: 8% RDA
• Phosphorus: 6% RDA

 

2) Tomatoes

Nutritionally, tomatoes are a good source of beta-carotene and vitamin C (63);

• Calories: 18 kcal
• Carbohydrate: 3.9 g
• Fiber: 1.2 g
• Sugar: 2.6g
• Fat: 0.2 g
• Protein: 0.9 g
• Vitamin C: 21% RDA
• Vitamin A: 17% RDA
• Vitamin K1: 10% RDA
• Potassium: 7% RDA
• Manganese: 6% RDA

 

3) Onions

Nutritionally, onions are a good source of vitamin C (45);

• Calories: 40 kcal
• Carbohydrate: 9.3 g
• Fiber: 1.7 g
• Sugar: 4.2g
• Fat: 0.1 g
• Protein: 1.1 g
• Vitamin C: 12% RDA
• Vitamin B6: 6% RDA
• Manganese: 6% RDA
• Folate: 5% RDA
• Potassium: 4% RDA

4) Cauliflower

Nutritionally, Cauliflowers are reasonably nutritious too; the macro and micronutrient composition looks like this (19);

• Calories: 25 kcal
• Carbohydrate: 5.3 g
• Fiber: 2.5 g
• Sugar: 2.4 g
• Fat: 0.1 g
• Protein: 2.0 g
• Vitamin C: 77% RDA
• Vitamin K1: 20% RDA
• Folate: 14% RDA
• Vitamin B6: 11% RDA
• Potassium: 9% RDA

 

5) Turnips

 

 

 

The edible part of this root vegetable is a white bulb that provides a range of nutrients (64);

• Calories: 28 kcal
• Carbohydrate: 6.4 g
• Fiber: 1.8 g
• Sugar: 3.8g
• Fat: 0.1 g
• Protein: 0.9 g
• Vitamin C: 35% RDA
• Manganese: 7% RDA
• Potassium: 5% RDA
• Copper: 4% RDA
• Vitamin B6: 4% RDA

 

6) Garlic

 

 

Nutritionally, it offers (30);

• Calories: 149 kcal
• Carbohydrate: 33.1 g
• Fiber: 2.1 g
• Sugar: 1.0 g
• Fat: 0.5 g
• Protein: 6.4 g
• Manganese: 84% RDA
• Vitamin B6: 62% RDA
• Vitamin C: 52% RDA
• Selenium: 20% RDA
• Calcium: 18% RDA

 

7) Cabbage

 

 

 

Nutritionally, they offer (15);

• Calories: 25 kcal
• Carbohydrate: 5.8 g
• Fiber: 2.5 g
• Sugar: 3.2 g
• Fat: 0.1 g
• Protein: 1.3 g
• Vitamin K1: 95% RDA
• Vitamin C: 61% RDA
• Folate: 11% RDA
• Manganese: 8% RDA
• Vitamin B6: 6% RDA

 

8) Carrots

 

 

 

Here are the nutrition values in full (18);

• Calories: 41 kcal
• Carbohydrate: 9.6 g
• Fiber: 2.8 g
• Sugar: 4.7 g
• Fat: 0.2 g
• Protein: 0.9 g
• Vitamin A: 334% RDA
• Vitamin K1: 16% RDA
• Vitamin C: 10% RDA
• Potassium: 9% RDA
• Vitamin B6: 7% RDA

 

9) Pumpkin

 

 

 

Pumpkins are an excellent source of vitamin A (as beta-carotene) (48);

• Calories: 26 kcal
• Carbohydrate: 6.5 g
• Fiber: 0.5 g
• Sugar: 1.4g
• Fat: 0.1 g
• Protein: 1.0 g
• Vitamin A: 148% RDA
• Vitamin C: 15% RDA
• Potassium: 10% RDA
• Copper: 6% RDA
• Manganese: 6% RDA

 

10) Spinach

 

 

 

Spinach has an impressive nutrient profile too, and it provides a decent amount of almost every micronutrient (58);

• Calories: 23 kcal
• Carbohydrate: 3.6 g
• Fiber: 2.2 g
• Sugar: 0.4g
• Fat: 0.4 g
• Protein: 2.9 g
• Vitamin K: 604% RDA
• Vitamin A: 188% RDA
• Folate: 49% RDA
• Vitamin C: 47% RDA
• Manganese: 45% RDA