GO NATURO AGRO FOODS PVT. LTD.

(An Agri-business company)

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Nutrient in Fruits & Vegetables.

Nutrient  in Fruits & Vegetables.

 

Nutrient – Estimated Amounts Needed

Benefits/Deficiency Symptoms

Fruit Sources

Vegetable Sources

Nut/Seed Sources



Adults need 1000 mg/day.


Children need 800 to 1300 mg/day.


Recommended supplement: Calcium

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls.

Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.


If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.


Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Most fruits contain some calcium:


Orange Blackberries Kiwi Tomatoes


Lime Strawberry Lemon Grapes Apples Cantaloupe Bananas Peach

Artichoke Peas Squash – summer Broccoli Kale

Lima Beans Squash – winter Spinach Carrots Avocado Asparagus

Almonds Brazil Nuts Pistachios Peanuts Walnuts Chestnuts Macadamias Pecans

Sunflower Seeds Filberts/Hazelnuts Pumpkin Seeds Cashews

Pine Nuts/Pignolias


Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron- deficiency anemia.

Most fruits contain a

small

Most vegetables

have some

Most nuts contain a trace amount of

copper.

amount of

copper, but

 

The estimated safe and adequate intake for copper is

1.5 – 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day

copper, but

kiwi fruit has a significant amount.

Apples Bananas

Blackberries

Lima Beans

have a significant amount. Artichoke Avocado

Broccoli

 
 

Cantaloupe

Carrots

 
 

Grapes

Cauliflower

 
 

Kiwi Fruit

Corn

 
 

Lemon

Cucumber

 



  

Lime

Green Pepper

 

Orange

Kale

Peach

Lima Beans

Strawberry

Mushrooms

Tomatoes

Onions

 

Peas

 

Potatoes

 

Spinach

 

Squash –

 

Summer

 

Squash –

 

Winter

 

Sweet Potato



Adults should get 150 mcgs per day.

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.


In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high.


In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Fruits grown in iodine- rich soils contain iodine.

Vegetables grown in iodine-rich soils contain iodine.

Nuts grown in iodine-rich soils contain iodine.

The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

   


Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.


It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron

Most at risk of iron deficiency are infants, adolescent girls and pregnant women.


Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:

Vegetables: Lima Beans Peas Avocado Kale Spinach Broccoli Squash – summer Potatoes Sweet potato Squash – winter

Corn Carrots

Most nuts contain a small amount of iron.



deficiency in babies.

weakness and fatigue.


To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.

Blackberries Kiwi Strawberry Tomatoes


Bananas Grapes

Mushrooms

 
 

Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.

  
 

Vegetarians need to get twice as much dietary iron as meat eaters.

  


Adults need 310 to 420 mg/ day.


Children need 130 to 240 mg/day.

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.


Insulin secretion and function also requires magnesium.

Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Fruits: Kiwi Bananas


Tomatoes Blackberries Strawberry Orange

Vegetables: Avocado Artichoke Peas Squash – summer Potatoes Corn Spinach Kale  Broccoli Squash – winter  Sweet potato

Nuts:

Brazil Nuts Cashews Almonds Pumpkin Seeds Pine Nuts/Pignolias Peanuts  Walnuts Macadamias Sunflower Seeds Pecans Pistachios Chestnuts

Filberts/Hazelnuts

 

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis,

   



 

muscle weakness and cramps.

   


2.0-5.0 mg/day for adults

2.0-3.0 mg for children 7 – 10

1.5-2.0 mg for children 4 – 6

1.0-1.5 mg for children 1 – 3 0.6-1.0 mg for children 6 mo – 1yr

0.3-0.6 mg for infants 0-6 months

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Most fruits contain manganese, but the following fruits have a significant amount: Blackberries Strawberry

Most vegetables have some manganese, but these have a significant amount: Peas

Lima Beans Sweet potato Kale  Squash – summer

Most nuts contain manganese, but the following nuts have a significant amount:

Pine Nuts/Pignolias Pecans Walnuts Chestnuts



Adults need 700 mg/day.


Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.


Phosphorus is second to calcium in abundance in the body.


It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits: Kiwi Tomatoes

Blackberries Bananas Strawberry


Orange Peach Lime Cantaloupe

Vegetables: Lima Beans Peas Artichoke Avocado Corn Potatoes Asparagus Broccoli  Kale Mushrooms Sweet potato

Nuts:

Sunflower Seeds Brazil Nuts Cashews

Pine Nuts/Pignolias Pistachios Almonds Peanuts Walnuts Chestnuts Pecans Macadamias

Filberts/Hazelnuts Pumpkin Seeds



Estimated Minimum Requirements 2000 mg/day for adults and adolescents.

Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.


Potassium plays an essential role in proper heart function.


Deficiency may cause muscular

Fruits: Bananas Tomatoes


Blackberries Strawberry Orange Cantaloupe Peach Grapes Apples Lemon  Lime

Vegetables: Avocado Lima Beans Potatoes Peas Artichoke Squash – summer Kale

Sweet potato Broccoli Corn  Squash – winter Carrots Spinach Asparagus

Green Pepper

Nuts: Chestnuts

Sunflower Seeds Pistachios Pumpkin Seeds Almonds

Brazil Nuts Peanuts Cashews Pine

Nuts/Pignolias Walnuts Pecans Macadamias

Filberts/Hazelnuts



 

cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

 

Mushrooms Onions Cauliflower Cucumber

 


Men need 70 mcgs/day. Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.


Selenium deficiency is rare in humans.

Fruits: Bananas Kiwi Strawberry Blackberries Tomatoes Orange Peach Apples


Grapes

Vegetables: Lima Beans Peas Mushrooms Kale

Corn

Sweet potato Potatoes Squash – winter Onions Squash – summer Spinach

Most nuts contain selenium, but the following nuts have a significant amount:

Brazil Nuts Sunflower Seeds Cashews Pistachios Peanuts  Walnuts Almonds Chestnuts Pecans



500 mg/day for adults 120 mg for infants

Daily Value recommendation – no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.


Many people get far more sodium than they need, which tends to cause health problems.


Different body types need different amounts of sodium.

Sodium occurs naturally in almost all fresh, whole fruits.

Sodium occurs naturally in almost all fresh, whole vegetables

Nuts: Peanuts

Pumpkin Seeds Cashews Pistachios Chestnuts Macadamias Almonds



Men need 15 mgs/day.


Women should get 12 mg/day.


Children need 10 to 15

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.

Most fruits contain a small amount of zinc, but the following have a significant amount: Blackberries Kiwi

Most vegetables have some zinc, but these have a significant amount: Peas

Lima Beans Squash – summer Potatoes

Most nuts have some zinc, but these have a significant amount: Pumpkin Seeds Pine Nuts/Pignolias Cashews Sunflower Seeds Pecans

Brazil Nuts



mg/day.


Vegetarians need about 50 percent more zinc in their diet than meat eaters.

Severe deficiency can contribute to stunted growth.

Deficiency can sometimes be seen in white spots on the fingernails.

 

Corn

Sweet potato

Almonds Walnuts

 

Fruits

Amount

Minerals Contained

Vitamins Contained

Apple





One medium apple with skin contains almost 4 grams of dietary fiber.

Potassium – 158 mg Calcium – 9.5 mg Phosphorus – 9.5 mg Magnesium – 7 mg Selenium – .4 mg

Also contains small amounts of iron, manganese, copper and zinc.

Vitamin A – 73 IU Vitamin C – 9 mg

Folate (important during pregnancy) – 4 mcg Vitamin E – .66 IU

Avocado









One medium avocado contains 4 grams of

protein and 10 grams of fiber.

Potassium – 1204 mg Phosphorus – 82.4 mg Magnesium – 78.4 mg Calcium – 22 mg Sodium – 20 mg

Iron – 2 mg

Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A – 1230 IU Vitamin C – 15.9 mg Vitamin B1 (thiamine) – .2 mg

Vitamin B2 (riboflavin) – .25 mg

Niacin – 3.9 mg Folate – 124.6 mg

Pantothenic Acid – 1.95 mg Vitamin B6 – .56 mg Contains some other vitamins in small amounts.

Banana





One medium banana contains 1 gram of protein and 3 grams of dietary fiber.

Potassium – 467 mg Magnesium – 43 mg Phosphorus – 27 mg Calcium – 7 mg Selenium – 1.3 mg Iron – .4 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A – 95 IU Vitamin C – 11 mg Folate (important during pregnancy) – 22.5 mcg Vitamin B6 – .7mcg Niacin – .6 mg

Pantothenic Acid – .31 mg Vitamin E – .67 IU

Blackberries






One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.

Potassium – 282 mg Calcium – 46 mg Phosphorus – 30 mg Magnesium – 28 mg Manganese – 1.9 mg Iron – .8 mg Selenium – .9 mg Zinc – .4 mg

Also contains a trace amount of copper.

Vitamin A – 237 IU Vitamin C – 30 mg Vitamin E – 1.5 IU Folate – 49 mcg

Cantaloupe

One medium wedge (slice) of

Potassium – 213 mg Phosphorus – 12 mg

Vitamin A – 2225 IU Vitamin C – 29 mg




cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.

Calcium – 7.6 mg Magnesium – 7.6 mg

Also contains trace amounts of iron, manganese, copper and zinc.

Folate (important during pregnancy) – 12 mcg Niacin – .4 mg

Grapes





One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.

Potassium – 176 mg Calcium – 13 mg Phosphorus – 9 mg Magnesium – 4.6 mg Iron – .4 mg Selenium – .3 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A – 92 IU Vitamin C – 3.7 mg Folate (important during pregnancy) – 3.6 mcg Vitamin B6 – .1 mg

Kiwi






One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.

Potassium – 588 mg Phosphorus – 71 mg Magnesium – 53 mg Calcium – 46 mg Selenium – 1.1 mg Iron – .72 mg

Zinc – .3 mg Copper – .3 mg

Vitamin A – 310 IU Vitamin C – 174 mg Folate (important during pregnancy) – 67 mcg Vitamin B2 – .09 mg Niacin – .9 mg

Vitamin B6 – .16 mg Vitamin E – 3 IU

Lemon






One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.

Potassium – 80 mg Calcium – 15mg Phosphorus – 9.2 mg Magnesium – 4.6 mg Iron – .35 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A – 2 IU Vitamin C – 4 mg

Lime





One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.

Potassium – 68 mg Calcium – 22 mg Phosphorus – 12 mg Magnesium – 4 mg Iron – .4 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A – 6.7 IU Vitamin C – 19 mg Folate (important during pregnancy) – 5.5 mcg

Mango





One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.

Potassium – 323 mg Calcium – 20.7 mg Phosphorus – 22.8 mg Magnesium – 18.6 mg Iron – .26 mg

Also contains trace amounts of selenium, copper, zinc manganese.

Vitamin A – 8060 IU Vitamin C – 57.34 mg Folate (important during pregnancy) – 29 mcg Vitamin B2 – 0.12 mg Niacin – 1.2 mg

Vitamin B6 – .28 mg Vitamin E – 3.51 IU

Orange

one medium orange contains 1 gram of protein and 3 grams of

Potassium – 237 mg Calcium – 52 mg Phosphorus – 18 mg Magnesium – 13 mg

Vitamin A – 269 IU Vitamin C – 70 mg Folate (important during pregnancy) – 40 mcg




dietary fiber.

Selenium – .65 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin B1 (thiamine) – .1 mg

Pantothenic Acid – .33 mg

Peach






One medium peach (with skin) contains 1 gram dietary fiber.

Potassium – 193 mg Phosphorus – 12 mg Magnesium – 6.9 mg Calcium – 5 mg Selenium – .4 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A – 524 IU Vitamin C – 19 mg Folate (important during pregnancy) – 5.5 mcg Niacin – .97 mg

Strawberry






I cup whole strawberries contains 3 grams of dietary fiber.

Potassium – 239 mg Phosphorus – 27 mg Calcium – 20 mg Magnesium – 14 mg Selenium – 1 mg Iron – .55 mg

manganese – .42 mg Also contains trace amounts of zinc and copper.

Vitamin A – 39 IU Vitamin C – 82 mg Folate (important during pregnancy) – 25.5 mcg

Tomato







One medium tomato contains

1.05 grams of protein and 1.35 grams of fiber.

Potassium – 396.7 mg Phosphorus – 62.7 mg Magnesium – 22.8 mg Calcium – 31.9 mg Sodium – 11.4 mg Iron – .51 mg Selenium – .8 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A – 2364 IU Vitamin C – 25 mg Folate (important during pregnancy) – 46 mcg Niacin – .94 mg

Vitamin B6 – .1 mg

Watermelon





I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.

Potassium – 332 mg Magnesium – 31.5 mg Phosphorus – 26 mg Calcium – 23 mg

Iron – .5 mg Selenium – .3 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A – 1050 IU Vitamin C – 27 mg Niacin – .57 mg Vitamin B1 – .23 mg Vitamin B6 – .4 mg

Folate (important during pregnancy) – 6.33 mcg





Vegetable



Amount

Minerals Contained

(in descending order)

Vitamins Contained

(in descending order)

Artichoke








One medium cooked with no added salt has

4.2 grams protein and

6.5 grams of fiber.

Potassium – 425 mg Phosphorus – 103 mg

Magnesium – 72 mg Calcium – 54 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 12 mg

Niacin – 1.2 mg Pantothenic Acid – .5 mg Folate – 61.2 mcg

Vitamin A – 212 IU

Contains some other vitamins in small amounts.

Asparagus







Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.

Potassium – 144 mg Phosphorus – 48.5 mg

Calcium – 18 mg Sodium – 10 mg Magnesium – 9 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin A – 485 IU

Vitamin C – 9.7 mg

Niacin – .974 mg

Folate – 131 mcg

Contains some other vitamins in small amounts.

Avocado

Strictly speaking, an Avocado is a fruit – see the fruit chart

Broccoli








Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.

Potassium – 228 mg Phosphorus – 46 mg

Calcium – 36 mg Sodium – 28 mg Magnesium – 18.7 mg

Iron – .65 mg Vitamin K – 110 mcg

Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A – 1083 IU

Vitamin C – 58 mg

Niacin – .45 mg Pantothenic Acid – .4 mg Folate – 39 mcg Contains some other vitamins in small amounts.

Carrots

Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.

Potassium – 177 mg Sodium – 51.5 mg Calcium – 24 mg Phosphorus – 23.4 mg

Magnesium – 10 mg

Vitamin A – 19,152 IU

Vitamin C – 1.8 mg

Niacin – .4 mg Folate – 11 mcg




 

Iron – .48 mg

Also contains small amounts of selenium, manganese, copper and zinc.

Pantothenic Acid – .2 mg Vitamin B6 – .2 mg

Contains some other vitamins in small amounts.

Cauliflower





Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.

Potassium – 88 mg Phosphorus – 19.8 mg

Calcium – 9.9 mg Sodium – 9.3 mg Magnesium – 5.6 mg

Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 27.5 mg

Vitamin A – 1.5 IU

Pantothenic Acid – .3 mg Contains some other vitamins in small amounts.

Corn












One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.

Potassium – 191.7 mg

Phosphorus – 79.3 mg

Magnesium – 24.6 mg

Sodium – 13 mg Calcium – 1.5 mg selenium – .6 mg Iron – .5 mg

Zinc – .4 mg

Also contains small amounts of manganese and copper.

Vitamin C – 4.8 mg

Vitamin A – 167 IU

Niacin – 1.2 mg Folate – 27.3 mcg Pantothenic Acid – .68 mg Contains some other vitamins in small amounts.

Cucumber












Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.

Potassium – 74.9 mg

Phosphorus – 1.4 mg

Magnesium – 5.7 mg

Sodium – 1 mg Calcium – 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 2.6 mg

Vitamin A

111.8 IU Contains some other vitamins in small amounts.

Green Pepper

One small raw pepper contains .66 grams protein and 1.3 grams fiber.

Potassium – 131 mg Phosphorus – 14 mg

Magnesium – 7.4mg

Vitamin A – 467.7i u

Vitamin C – 66 mg




 

Calcium – 6.7 mg Sodium – 1.48 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Niacin – .4 mg Folate – 6.8 mcg

Contains some other vitamins in small amounts.

Kale










One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.

Potassium – 296.4 mg

Phosphorus – 36.4 mg

Magnesium – 23.4 mg

Calcium – 32 mg Sodium – 29.9 mg Iron – 1.2 mg Manganese – .5 mg Selenium – 1.2 mg Vitamin K – 1062 mcg Also contains small amounts of copper and zinc.

Vitamin A – 9,620 IU

Vitamin C – 53.3 mg

Niacin – .6 mg Folate – 17 mcg Contains some other vitamins in small amounts.

Lima Beans








One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.

Potassium – 955 mg Phosphorus – 208.7 mg

Magnesium – 8.8 mg

Calcium – 32 mg Selenium – 8.5 mg Iron – 4.5 mg Sodium – 3.8 mg Zinc – 1.8 mg Manganese – .8 mg copper – .44 mg

Pantothenic Acid – .8 mg Niacin – .8 mg Folate – 156 mcg

Contains some other vitamins in small amounts.

Mushroom









Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.

Potassium – 129.5 mg

Phosphorus – 36.4 mg

Magnesium – 3.5 mg

Selenium – 3 mg Calcium – 1.8 mg Sodium – 1.4 mg Iron – .36 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin D – 26.6 IU

Niacin – 1.4 mg Vitamin C – .8 mg Pantothenic Acid – .5 mg Contains some other vitamins in small amounts.

Onions

One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.

Potassium – 110 mg Phosphorus – 23.1 mg

Calcium – 14 mg

Vitamin C – 4.5 mg

Folate – 9 mcg Contains some




 

Magnesium – 7 mg Sodium – 2.1 mg Selenium – .42 mg Also contains small amounts of iron, manganese, copper and zinc.

other vitamins in small amounts.

Peas











One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.

Potassium – 433.6 mg

Phosphorus – 187.2 mg

Magnesium – 62.4 mg

Calcium – 43.2 mg Sodium – 4.8 mg Selenium – 3.0 mg Iron – 2.5 mg

Zinc – 1.9 mg Manganese – .8 mg Also contains small amount of copper.

Vitamin A – 955.2iu

Vitamin C

22.72 mg Niacin – 3.23 mg

Folate – 100.8 mcg

Vitamin B1 (thiamine) – .41 mg

Vitamin B6 – .35 mg

Contains some other vitamins in small amounts.

Potatoes











One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.

Potassium – 610 mg Phosphorus – 78 mg

Magnesium – 39 mg Calcium – 7.8 mg Sodium – 7.8 mg Iron – .55 mg Selenium – .46 mg Zinc – .45 mg

Also contains small amounts of manganese and copper.

Vitamin C – 20 mg

Niacin – 2.18 mg Pantothenic Acid – .9 mg Vitamin B6 – .5 mg

Folate – 14 mcg Contains some other vitamins in small amounts.

Spinach









One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.

Potassium – 167.4 mg

Phosphorus – 14.7 mg

Magnesium – 23.7 mg

Calcium – 29.7 mg Sodium – 23.7 mg Iron – .81 mg Selenium – .3 mg

– Vitamin K – 145 mcg

Also contains small amounts of manganese, copper

Vitamin A – 2014.5 mg

Vitamin C – 8.43 mg

Folate – 58.2 mcg

Contains some other vitamins in small amounts.



  

and zinc.

 

Squash, Summer












One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.

Potassium – 345.6 mg

Phosphorus – 7.2 mg

Magnesium – 43.2 mg

Calcium – 48.6 mg Sodium – 1.8 mg Iron – .65 mg Manganese – .38 mg

Selenium – .36 mg Zinc – .7 mg

Also contains small amount of copper.

Vitamin A

516.6 mg Vitamin C – 9.9 mg

Niacin – .92 mg Folate – 36 mcg Contains some other vitamins in small amounts.

Squash, Winter








One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and

2.07 grams of fiber.

Potassium – 181.3 mg

Phosphorus – 21.7 mg

Magnesium – 17.0 mg

Calcium – 32.5 mg Sodium – 27.9 mg Iron – .52 mg Selenium – .46 mg Also contains small amounts of manganese, copper and zinc.

Vitamin A – 17.5 mg

Vitamin C – 5.4 mg

Niacin – 1.25 mg

Folate – 57.4 mcg Pantothenic Acid – .55 mg Contains some other vitamins in small amounts.

Sweet Potatoes








One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.

Potassium – 273 mg Phosphorus – 29.5 mg

Magnesium – 13.5 mg

Calcium – 6.2 mg Sodium – 11.0 mg Iron – .55 mg Selenium – .5 mg Manganese – .6 mg Zinc – .3 mg

Also contains small amount of copper.

Vitamin A – 24,877 mg

Vitamin C – 28.0 mg

Pantothenic Acid – .74 mg Niacin – .69 mg Folate – 26.2 mcg

Contains some other vitamins in small amounts.

 

   

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