Eat a colorful variety of fruits and vegetables every day!

Sunday, October 08, 2017

Dates

Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.
  1. Nutritional value per 100 g (3.5 oz)
    Energy1,178 kJ (282 kcal)
    Carbohydrates
    75.03 g
    Sugars63.35 g
    Dietary fiber8 g
    Fat
    0.39 g
    Protein
    2.45 g
    Vitamins
    Vitamin A equiv.
    beta-carotene
    lutein zeaxanthin
    (0%)
    6 μg
    75 μg
    Vitamin A10 IU
    Thiamine (B1)
    (5%)
    0.052 mg
    Riboflavin (B2)
    (6%)
    0.066 mg
    Niacin (B3)
    (8%)
    1.274 mg
    Pantothenic acid (B5)
    (12%)
    0.589 mg
    Vitamin B6
    (13%)
    0.165 mg
    Folate (B9)
    (5%)
    19 μg
    Vitamin C
    (0%)
    0.4 mg
    Vitamin E
    (0%)
    0.05 mg
    Vitamin K
    (3%)
    2.7 μg
    Trace metals
    Calcium
    (4%)
    39 mg
    Iron
    (8%)
    1.02 mg
    Magnesium
    (12%)
    43 mg
    Manganese
    (12%)
    0.262 mg
    Phosphorus
    (9%)
    62 mg
    Potassium
    (14%)
    656 mg
    Sodium
    (0%)
    2 mg
    Zinc
    (3%)
    0.29 mg
    Other constituents
    Water20.53 g

Thursday, September 07, 2017

Carrots



  • Carrots - Nutrition Facts
    Amount Per 1 medium (61 g)
    Calories 25



  • % Daily Value*
    Total Fat 0.2 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Trans fat 0 g
    Cholesterol 0 mg0%
    Sodium 42 mg1%
    Potassium 195 mg5%
    Total Carbohydrate 6 g2%
    Dietary fiber 1.7 g6%
    Sugar 2.9 g
    Protein 0.6 g1%
    Vitamin A203%Vitamin C6%
    Calcium2%Iron1%
    Vitamin D0%Vitamin B-65%
    Vitamin B-120%Magnesium1%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.