Lettuce contains moisture, energy, protein, fat, carbohydrates, dietary fiber, and sugars. The minerals and vitamins found in lettuce include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E, and vitamin K.
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. This article provides a nutritional profile of the fruit and its possible health benefits.
Raw limes are 88% water, 10% carbohydrates and less than 1% each of fat and protein (table). Only vitamin C content at 35% of the Daily Value (DV) per 100 g serving is significant for nutrition, with other nutrients present in low DV amounts. Limes have higher contents of sugars and acids than do lemons.
In 100 grams, ground dried ginger (10% water) provides numerous essential nutrients in high content, particularly the dietary mineral manganese as a multiple of its Daily Value. In limited studies, ginger was found to be more effective than placebo for treating nausea caused by seasickness, morning sickness, and chemotherapy.
A medium size kiwifruit (76 grams) provides 46 calories, 0.3 g fat, 1 g protein, 11 g carbohydrates, and 2.6 g dietary fiber found partly in the edible skin. Kiwifruit is a rich source of vitamin C (112% of the Daily Value per 100 grams) and vitamin K, and a good source of dietary fiber and vitamin E.
In a 100 gram serving, raw Swiss chard provides 19 calories and has rich content (> 19% of the Daily Value, DV) of vitamins A, K, and C, with 122%, 1038%, and 50%, respectively, of the DV. Also having significant content in raw chard are vitamin E and the dietary minerals, magnesium, manganese, iron and potassium. Carbohydrates, protein, fat and dietary fiber have low content..
As shown on the table, a 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber.
In a 100 gram serving, raw kale provides 49 calories and is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese. Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus
Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk. Celery is often incorrectly thought to be a "negative-calorie food," the digestion of which burns more calories than the body can obtain. In fact, eating celery provides positive net calories, with digestion consuming only a small proportion of the calories taken in.
The leaf, fresh or dried, is the culinary source of mint. Fresh mint is usually preferred over dried mint when storage of the mint is not a problem. The leaves have a warm, fresh, aromatic, sweet flavor with a cool aftertaste, and are used in teas, beverages, jellies, syrups, candies, and ice creams.
Parsley is a source of flavonoid and antioxidants, especially luteolin, apigenin, folic acid, vitamin K, vitamin C, and vitamin A. Parsley is widely used in European, Middle Eastern, and American cooking. Curly leaf parsley is often used as a garnish.
|Avg Quantity per serving||Avg Quantity per 100ml|
||250 g||100 gm
|Fat Total||0.58 g||0.23 g|
|- Saturated||0.28 g||0.11 g|
|Carbohydrate||22.50 g||9 g|
|- Sugars||20.20 g||8.08g|
|Sodium||13 mg||5 mg|