POTATO (COOKED IN SKIN, SKIN REMOVED)

100g of Cooked Potato V/s Daily Nutrients (with % of Daily Values)

• 100 Calories.
• 2.1g of Protein (4%).
• 0.1g of Total Fat. 
• 23.28g of Total Carbohydrate.
• 1.6g of Dietary Fiber (6%).
• 0.026g of Saturated Fat.
• 15.1mg of Vitamin C (25%).
• 0.129mg of Vitamin B1 (9%).    
• 0.025mg of Vitamin B2 (1%).
• 1.625mg of Vitamin B3 (8%).
• 0.597mg of Vitamin B5 (6%).
• 0.319mg of Vitamin B6 (16%).
• 12mcgs of Vitamin B9 (3%).
• 5mg of Calcium (1%).
• 25mg of Magnesium (6%).
• 109mg of Phosphorus (11%).
• 411mg of Potassium (12%).
• 7mg of Sodium.
• 0.237mg of Copper (12%).
• 0.41mg of Iron (2%).
• 0.170mg of Manganese (9%).
• 0.4mcgs of Selenium (1%).
• 0.33mg of Zinc (2%).

Health Benefits of Potato (Cooked)

• Potato cooked with skin contains more amount of Nutrients than cooked without skin, except  Calcium and Sodium 

POTATO (COOKED WITHOUT SKIN)

•  Potato is a starchy, tuberous crop.
• It's the world's 4th largest crop.
• They were domesticated 7000 - 10,000 years ago.
• There are over a 1000 verities in potatoes.
• China is the largest potato producing  country in the world.
• The English word "Potato" comes from Spanish "Patata".
• 100g of Potato contains 7.8g of Sugar, 10mcgs of Beta-carotene and 80mcgs of Lutein+zeazanthin.  

 Cooked Potato V/s Daily Nutrients

• 1kg of Potato = 860kcal.
• 1kg of Potato = 17.1g of Protein.
• 65kg of Potato = 65g of Total Fat. 
• 1.5kg of Potato = 300g of Total Carbohydrate.
• 1.4kg of Potato = 25g of Dietary Fiber. 
• 76.9kg of Potato = 20g of Saturated Fat.
• 400kg of Potato = 12000IU of Vitamin A.
• 220kg of Potato = 22mg of Vitamin E.
• 3.8kg of Potato = 80mcgs of Vitamin K.
• 1.3kg of Potato = 95mg of Vitamin C.
• 1.5kg of Potato = 1.5mg of Vitamin B1.    
• 8.9kg of Potato = 1.7mg of Vitamin B2.
• 1.5kg of Potato = 20mg  of Vitamin B3.
• 2kg of Potato = 10mg of Vitamin B5.
• 743g of Potato = 2mg of Vitamin B6.
• 6.7kg of Potato = 600mcgs of Vitamin B9.
• 12.5kg of Potato = 1000mg of Calcium.
• 2.1kg of Potato = 420mg of Magnesium.
• 25kg of Potato = 1000mg of Phosphorus.  
• 1.1kg of Potato = 3500mg of Potassium.
• 48kg of Potato = 2400mg of Sodium.
• 1.8kg of Potato = 3mg of Copper.
• 5.8kg of Potato = 18mg of Iron.
• 3.6kg of Potato = 5mg of Manganese.
• 23.3kg of Potato = 70mcgs of Selenium.
• 5.6kg of Potato = 15mg of Zinc

Health Benefits of Potato (Cooked)

They are good sources of Vitamin B6, Vitamin C, Copper, Vitamin B1, Vitamin B3, Vitamin B5, Potassium, Total Carbohydrate and Dietary Fiber.

They also contain verity of  phytochemicals that have antioxidant activity.

It contains Patatin, a unique tubular Protein which exhibit activity against free radicals.

 

PARSNIPS (RAW)

 Raw Parsnips V/s Daily Nutrients

• 1kg of Parsnips = 750kcal.
• 1kg of Parsnips = 12g of Protein.
• 21.7kg of Parsnips = 65g of Total Fat. 
• 1.7kg of Parsnips = 300g of Total Carbohydrate.
• 510g of Parsnips = 25g of Dietary Fiber. 
• 40kg of Parsnips = 20g of Saturated Fat.
• 1.5kg of Parsnips = 22mg of Vitamin E.
• 356g of Parsnips = 80mcgs of Vitamin K.
• 559g of Parsnips = 95mg of Vitamin C.
• 1.7kg of Parsnips = 1.5mg of Vitamin B1.    
• 3.4kg of Parsnips = 1.7mg of Vitamin B2.
• 2.9kg of Parsnips = 20mg  of Vitamin B3.
• 1.7kg of Parsnips = 10mg of Vitamin B5.
• 2.2kg of Parsnips = 2mg of Vitamin B6.
• 896g of Parsnips = 600mcgs of Vitamin B9.
• 2.8kg of Parsnips = 1000mg of Calcium.
• 1.4kg of Parsnips = 420g of Magnesium.
• 1.4kg of Parsnips = 1000mg of Phosphorus.  
• 933g of Parsnips = 3500mg of Potassium.
• 24kg of Parsnips = 2400mg of Sodium.
• 2.5kg of Parsnips = 3mg of Copper.
• 3.1kg of Parsnips = 18mg of Iron.
• 893g of Parsnips = 5mg of Manganese.
• 3.9kg of Parsnips = 70mcgs of Selenium.
• 2.5kg of Parsnips = 15mg of Zinc

Health Benefits of Parsnips (Raw)

 Parsnips are closely related to carrot family of vegetables; grown for their sweet, succulent underground taproots. Parsnips are very rich in Dietary Fiber, It will help to reduce Blood Cholesterol, Obesity and Constipation. It contains many Poly-acetylene anti-oxidants (Phytochemical) such as falcarinol, falcarindiol, panaxydiol and methyl-falcarindiol.

They are also good in  Total Carbohydrate, Vitamin E, Vitamin K, Vitamin C, Vitamin B1, Vitamin B5, Vitamin B9, Magnesium, Phosphorus, Potassium and Manganese
 

ONION (RAW)

Raw Onion V/s Daily Nutrients

• 1kg of Onion = 400kcal.
• 1kg of Onion = 11g of Protein.
• 65kg of Onion = 65g of Total Fat. 
• 3.2kg of Onion = 300g of Total Carbohydrate.
• 1.5kg of Onion = 25g of Dietary Fiber. 
• 47.6kg of Onion = 20g of Saturated Fat.
• 600kg of Onion = 12000IU of Vitamin A.
• 20kg of Onion = 80mcgs of Vitamin K.
• 1.3kg of Onion = 95mg of Vitamin C.
• 3.3kg of Onion = 1.5mg of Vitamin B1.    
• 6.3kg of Onion = 1.7mg of Vitamin B2.
• 17.2kg of Onion = 20mg  of Vitamin B3.
• 8.1kg of Onion = 10mg of Vitamin B5.
• 1.7kg of Onion = 2mg of Vitamin B6.
• 3.2kg of Onion = 600mcgs of Vitamin B9.
• 4.3kg of Onion = 1000mg of Calcium.
• 4.2kg of Onion = 420g of Magnesium.
• 3.4kg of Onion = 1000mg of Phosphorus.  
• 2.4kg of Onion = 3500mg of Potassium.
• 60kg of Onion = 2400mg of Sodium.
• 7.7kg of Onion = 3mg of Copper.
• 8.6kg of Onion= 18mg of Iron.
• 3.9kg of Onion = 5mg of Manganese.
• 14kg of Onion = 70mcgs of Selenium.
• 8.8kg of Onion = 15mg of Zinc.

Health Benefits of Okra (Raw)
Onion contains a good quantity of Dietary Fiber, Vitamin B6 and Vitamin C