Sunday, May 17, 2009

Day 17 - May 2009 30 Day Self Challenge





17. Carrots, Tomatoes & Green's OH MY!

Here are some facts about the carrots, tomatoes and green veggies...

Carrots
Low in Saturated Fat and Cholesterol

High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese

Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Carrot - peeled, boiled 1/2 cup (70g) 4 2 0 80
Babby Carrot - peeled, raw 50g 3 2 0 55
Carrot - canned 100g 4 3 0 85
Carrot Juice 125ml 8 5 0 165

Tomatoes
Low in Saturated Fat, Sodium, and Cholesterol
High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium, Manganese, Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper

Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Tomato - raw 1 medium (130g) 2.5 1.5 0 75
Tomato - canned in juice 250g 8 3 0.5 195
Tomato Paste 1 tablespoon 2 1 0 50
Tomato Puree 250g 13 5 0.5 300
Sundried Tomatoes - natural 5 pieces (10g) 5.5 1 0.5 110
Sundried Tomatoes - in oil, drained 3 pieces (10g) 2.5 0.5 1.5 90

Brussell Sprouts

Low in Saturated Fat, Cholesterol

High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium, Manganese, Riboflavin, Iron, Magnesium and Phosphorus


Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Raw Brussel Sprouts 100g 2 4 0 100

Cabbage

  • Low in Saturated Fat, Cholesterol
  • High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium

Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Chinese Cabbage - raw 1/2 cup 40g 0 1 0 14
Chinese Flowering Cabbage (Pak Choi) - raw 40g 0 1 0 20
Mustard Cabbage (Dai Gai Choi) - raw 75g 0.5 2 0 45
Red Cabbage - raw 40g 1 2 0 40
Red Cabbage - cooked 1/2 cup 60g 2 2 0 50
Savoy Cabbage - raw 1/2 cup 60g 1 2 0 40
Savoy Cabbage - cooked 1/2 cup 60g 1 1 0 30

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