Nutritional Value

Molasses

For 1 tbsp

Percentages % Daily Intake
Calories 58
Manganese 13% Magnesium 12%
Selenium 6% Potassium 6%
Iron 5% Calcium 3%
Vitamin Β5 3% Vitamin Β6 10%
Vitamin Β1 1% Vitamin Β3 1%
Copper 11%

Tomato

For 1 medium tomato

Percentages % Daily Intake
Calories 11
Fiber 2% Magnesium 2%
Protein 1% Vitamin Β6 4%
Vitamin C 9% Potassium 3%
Iron 1% Vitamin Ε 1%
Vitamin Κ 4% Vitamin Α 3%
Vitamin Β1 2% Vitamin Β2 1%
Carbohydrates 1% Vitamin Β9 2%
Phosphorus 2% Zinc 1%
Copper 4%

Cucumber

For 1 medium cucumber with peel

Percentages % Daily Intake
Calories 45
Fiber 5% Calcium 4%
Protein 4% Vitamin Β6 9%
Vitamin C 9% Potassium 9%
Iron 5% Vitamin K 41%
Vitamin Β9 5% Vitamin Α 2%
Vitamin Β1 7% Vitamin Β2 8%
Carbohydrates 4% Vitamin Β3 2%
Magnesium 10% Vitamin Β5 16%
Manganese 10% Copper 14%
Phosphorus 10% Zinc 5%
Selenium 2%

Carrot

For 1 carrot

Percentages % Daily Intake
Calories 25
Fiber 6% Magnesium 2%
Sodium 2% Vitamin Β6 6%
Vitamin C 4% Potassium 4%
Iron 1% Vitamin Ε 2%
Vitamin Κ 7% Vitamin Α 57%
Vitamin Β1 3% Vitamin Β2 3%
Carbohydrates 2% Vitamin Β9 3%
Calcium 2% Copper 3%
Vitamin Β3 4% Vitamin Β5 3%
Phosphorus 3% Zinc 1%
Manganese 4%

Cauliflower

For 1 small head, raw

Percentages% Daily Intake
Calories 66
Fiber 19% Magnesium 10%
Protein 10% Vitamin Β6 38%
Vitamin C 142% Potassium 17%
Iron 6% Sodium 3%
Vitamin Κ 34% Calcium 4%
Vitamin Β1 11% Vitamin Β2 12%
Carbohydrates 5% Vitamin Β9 38%
Vitamin Β5 35% Copper 11%
Vitamin Β3 8% Manganese 18%
Phosphorus 17% Zinc 7%
Selenium 3%

Broccoli

For 1 head, raw

Percentages % Daily Intake
Calories 207
Fiber 57% Magnesium 32%
Protein 34% Vitamin Β6 82%
Vitamin C 603% Potassium 41%
Iron 25% Vitamin Ε 21%
Vitamin Κ 515% Vitamin Α 21%
Vitamin Β1 36% Vitamin Β2 55%
Carbohydrates 15% Vitamin Β9 96%
Vitamin Β3 24% Copper 33%
Vitamin B5 75% Manganese 56%
Phosphorus 57% Zinc 23%
Calcium 22% Selenium 28%
Sodium 9%

Beet

For 1 raw beetroot

Percentages% Daily Intake
Calories 35
Fiber 8% Magnesium 5%
Proteins 3% Vitamin B6 4%
Vitamin C 4% Potassium 6%
Iron 4%
Vitamin B1 2% Vitamin B2 3%
Carbohydrates 3% Vitamin B9 22%
Vitamin B3 2% Copper 7%
Vitamin B5 3% Manganese 12%
Phosphorus 5% Zinc 3%
Calcium 1% Selenium 1%
Sodium 3%

Lettuce

For 100 grams of lettuce

Percentages% Daily Intake
Calories 14
Fiber 4% Magnesium 2%
Proteins 2% Vitamin B6 5%
Vitamin C 7% Potassium 4%
Iron 4% Vitamin E 1%
Vitamin K 63% Vitamin A 22%
Vitamin B1 5% Vitamin B2 4%
Carbohydrates 1% Vitamin B9 8%
Vitamin B3 2% Copper 3%
Phosphorus 3% Zinc 1%
Calcium 2% Selenium 1%
Sodium 1%

Pumpkin

For 100 grams of pumpkin

Percentages% Daily Intake
Calories 26
Fiber 2% Magnesium 3%
Proteins 2% Vitamin B6 5%
Vitamin C 10% Potassium 7%
Iron 4% Vitamin E 5%
Vitamin K 1% Vitamin A 47%
Vitamin B1 4% Vitamin B2 8%
Carbohydrates 2% Vitamin B9 4%
Vitamin B3 4% Copper 14%
Vitamin B5 6% Manganese 5%
Phosphorus 6% Zinc 3%
Calcium 2% Selenium 1%
Sodium 1%

Chickpeas dried

For 100gr chickpeas

Percentages% Daily Intake
Calories 163
Fiber 27% Magnesium 12%
Proteins 18% Vitamin B6 10%
Vitamin C 1% Potassium 6%
Iron 16% Vitamin E 2%
Vitamin K 3% Sodium 18%
Vitamin B1 9% Vitamin B2 3%
Carbohydrates 10% Vitamin B9 40%
Vitamin B3 3% Copper 39%
Phosphorus 24% Zinc 14%
Calcium 4% Selenium 7%

Plum raw

For 1 plum

Percentages% Daily Intake
Calories 35
Fiber 4% Magnesium 1%
Vitamin K 4% Vitamin B6 2%
Vitamin C 8% Potassium 3%
Iron 1% Vitamin E 1%
Vitamin B1 2% Vitamin B2 1%
Carbohydrates 3% Vitamin B9 1%
Vitamin B3 2% Copper 4%
Phosphorus 2% Zinc 1%
Vitamin A 1%

Plum dried (prune)

For 1 prune dried

Percentages% Daily Intake
Calories 23
Fiber 2% Magnesium 1%
Vitamin K 5% Vitamin B6 1%
Vitamin B5 1% Potassium 1%
Manganese 1% Vitamin B2 1%
Vitamin B3 1% Carbohydrates 2%
Copper 3% Phosphorus 1%

Cherries, raw

For 150gr cherries

Percentages% Daily Intake
Calories 95
Fiber 11% Magnesium 4%
Proteins 3% Vitamin B6 6%
Vitamin C 12% Potassium 7%
Iron 3% Vitamin K 3%
Vitamin B1 3% Vitamin B2 4%
Carbohydrates 9% Vitamin B9 2%
Vitamin B3 1% Copper 10%
Phosphorus 4% Zinc 1%
Calcium 2%

Walnuts, raw

For 100gr raw Walnuts

Percentages% Daily Intake
Calories 661
Fiber 25% Fat 82%
Protein 36% Calcium 8%
Vitamin C 2% Carbohydrates 5%
Iron 18%

Apricots, raw

For 100gr Apricot raw

Percentages% Daily Intake
Calories 48
Fiber 7% Fat 1%
Protein 3% Calcium 1%
Vitamin C 11% Carbohydrates 4%
Iron 2% Potassium 6%
Vitamin Α 11% Vitamin Β1 2%
Vitamin Β2 3% Vitamin Β3 4%
Vitamin Β6 4% Vitamin Β9 2%
Vitamin Ε 4% Vitamin Κ 3%
Copper 9% Magnesium 2%
Phosphorus 3% Zinc 2%

Sweet potato, raw

For 100gr Raw sweet potato

Percentages% Daily intake
Calories 86
Fiber 11% Fat 1%
Protein 3% Calcium 2%
Vitamin C 3% Carbohydrates 7%
Iron 3% Potassium 7%
Vitamin A 79% Vitamin B1 6%
Vitamin Β2 5% Vitamin Β3 3%
Vitamin Β6 16% Vitamin Β5 16%
Vitamin Ε 2% Vitamin Β9 3%
Copper 17% Magnesium 6%
Manganese 11% Selenium 1%
Phosphorus 7% Zinc 3%
Vitamin Κ 2% Sodium 2%
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