Nutrition Facts

Nutrition Facts

Legumes raw, Nutrition value per 100g.

Pinto Beans

Principle	Nutrient Value	Percentage of RDA
Energy	347 Kcal	17%
Carbohydrates	62.55 g	48%
Protein	21.47 g	38%
Total Fat	1.23 g	6%
Cholesterol	0 mg	0%
Dietary Fiber	15.5 g	41%

Chickpeas

Principle	Nutrient Value	Percentage of RDA
Energy	378 Kcal	16%
Carbohydrates	62.95 g	48%
Protein	20.47 g	36%
Total Fat	6.04 g	30%
Cholesterol	0 mg	0%
Dietary Fiber	12.2 g	32%

White Navy Beans

Principle	Nutrient Value	Percentage of RDA
Energy	337 Kcal	17%
Carbohydrates	60.75 g	47%
Protein	22.33 g	40%
Total Fat	1.50 g	7.5%
Cholesterol	0 mg	0%
Dietary Fiber	15.3 g	40%

Lentils

Principle	Nutrient Value	Percentage of RDA
Energy	352 Kcal	17.6%
Carbohydrates	63.35 g	49%
Protein	24.63 g	44%
Total Fat	1.06 g	5%
Cholesterol	0 mg	0%
Dietary Fiber	10.7 g	28%

Fava beans/Broad beans

Principle	Nutrient Value	Percentage of RDA
Energy	341 Kcal	15%
Carbohydrates	58.59 g	45%
Protein	26.12 g	46.5%
Total Fat	1.53 g	7%
Cholesterol	0 mg	0%
Dietary Fiber	25 g	66%

Green Peas

Principle	Nutrient Value	Percentage of RDA
Energy	81 Kcal	4%
Carbohydrates	14.45 g	11%
Protein	5.42 g	10%
Total Fat	0.40 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	5.1 g	13%

Soybeans

Principle	Nutrient Value	Percentage of RDA
Energy	446 Kcal	22.3%
Carbohydrates	30.16 g	23%
Protein	36.49 g	65%
Total Fat	19.94 g	99%
Cholesterol	0 mg	0%
Dietary Fiber	9.3 g	24%

Fruits raw with skin, Nutritive value /100g

Apple

Principle	Nutrient Value	Percentage of RDA
Energy	52 Kcal	2.5%
Carbohydrates	13.81 g	11%
Protein	0.26 g	0.5%
Total Fat	0.17 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.40 g	6%

Avocado

Principle	Nutrient Value	Percentage of RDA
Energy	160 Kcal	8%
Carbohydrates	8.53 g	6.5%
Protein	2.0 g	3.5%
Total Fat	14.66 g	48%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%

Banana

Principle	Nutrient Value	Percentage of RDA
Energy	89 Kcal	4.5%
Carbohydrates	22.84 g	18%
Protein	1.09g	2%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.60 g	7%

Dates

Principle	Nutrient Value	Percentage of RDA
Energy	277 Kcal	14%
Carbohydrates	74.97 g	58%
Protein	1.81 g	3%
Total Fat	0.15 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%

Grapes

Principle	Nutrient Value	Percentage of RDA
Energy	69 Kcal	3.5%
Carbohydrates	18 g	14%
Protein	0.72 g	1%
Total Fat	0.16 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.9 g	2%

Orange

Principle	Nutrient Value	Percentage of RDA
Energy	49 Kcal	2.5%
Carbohydrates	11.89 g	9%
Protein	0.94 g	1.5%
Total Fat	0.30 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.50 g	6%

Mango

Principle	Nutrient Value	Percentage of RDA
Energy	70 Kcal	3.5%
Carbohydrates	17 g	13%
Protein	0.5 g	1%
Total Fat	0.27 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.80 g	4.5%

Pomgrenade

Principle	Nutrient Value	Percentage of RDA
Energy	83 Kcal	4%
Carbohydrates	18.70 g	14%
Protein	1.67 g	3%
Total Fat	1.17 g	6%
Cholesterol	0 mg	0%
Dietary Fiber	4 g	11%

Watermelon

Principle	Nutrient Value	Percentage of RDA
Energy	30 Kcal	1.5%
Carbohydrates	7.6 g	6%
Protein	0.6 g	1%
Total Fat	0.15 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.4 g	1%

Tangerine

Principle	Nutrient Value	Percentage of RDA
Energy	53 Kcal	2.5%
Carbohydrates	13.34 g	10%
Protein	0.81 g	1.5%
Total Fat	0.31 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%

Vegetables raw, Nutrition value per 100g.

Artichoke

Principle	Nutrient Value	Percentage of RDA
Energy	47 Kcal	2%
Carbohydrates	10.51 g	8%
Protein	3.27 g	6%
Total Fat	0.15 g	0.5%
Cholesterol	0 mg	0%
dietary fiber	5.4 g	14%

Cabbage

Principle	Nutrient Value	Percentage of RDA
Energy	25 kcal	1%
Carbohydrates	5.8 g	4%
Protein	1.3 g	2%
Total Fat	0.1 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.50 mg	6%

Carrots

Principle	Nutrient Value	Percentage of RDA
Energy	41 Kcal	2%
Carbohydrates	9.58 g	7%
Protein	0.93 g	1.5%
Total Fat	0.24 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.8 g	7%

Califlower

Principle	Nutrient Value	Percentage of RDA
Energy	25 Kcal	1%
Carbohydrates	4.97 g	4%
Protein	1.92 g	4%
Total Fat	0.28 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.0 g	5%

Cucumber

Principle	Nutrient Value	Percentage of RDA
Energy	12 Kcal	<1%
Carbohydrates	2.16 g	1.6%
Protein	0.59 g	1%
Total Fat	0.16 g	0.75%
Cholesterol	0 mg	0%
Dietary Fiber	0.7 g	2%

Eggplant

Principle	Nutrient Value	Percentage of RDA
Energy	24 Kcal	1%
Carbohydrates	5.7 g	4%
Protein	1 g	2%
Total Fat	0.19 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.40 g	9%

Fennel Bulb

Principle	Nutrient Value	Percentage of RDA
Energy	31 Kcal	1%
Carbohydrates	7.29 g	6%
Protein	1.24 g	2%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.1 g	8%

Leeks

Principle	Nutrient Value	Percentage of RDA
Energy	61 Kcal	2%
Carbohydrates	14.15 g	11%
Protein	1.50 g	3%
Total Fat	0.30 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%

Leeks

Onion

Principle	Nutrient Value	Percentage of RDA
Energy	40 Kcal	2%
Carbohydrates	9.34 g	7%
Protein	1.10 g	2%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.5%

white variety onion

Spanish onion

oriental onion

Shallots

Principle	Nutrient Value	Percentage of RDA
Energy	72 Kcal	3.6%
Carbohydrates	16.80 g	13%
Protein	2.50 g	5%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%

shallot

Scallion

Principle	Nutrient Value	Percentage of RDA
Energy	32 Kcal	1%
Carbohydrates	7.34 g	6%
Protein	1.83 g	3%
Total Fat	0.30 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.6 g	7%

spring onions

Lettuce

Principle	Nutrient Value	Percentage of RDA
Energy	15 Kcal	1 %
Carbohydrates	2.87 g	2%
Protein	1.36 g	2%
Total Fat	0.15 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.3 g	3%

Potato

Principle	Nutrient Value	Percentage of RDA
Energy	77 Kcal	4%
Carbohydrates	17.49 g	13%
Protein	2.05 g	4%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5%

Pumpkin

Principle	Nutrient Value	Percentage of RDA
Energy	26 Kcal	1%
Carbohydrates	6.50 g	5%
Protein	1.0 g	2%
Total Fat	0.1 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	2%

Spinach

Principle	Nutrient Value	Percentage of RDA
Energy	23 Kcal	1%
Carbohydrates	3.63 g	3%
Protein	2.86 g	5%
Total Fat	0.39 g	1.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.2 g	6%

Swiss Chard /Silverbeet

Principle	Nutrient Value	Percentage of RDA
Energy	19 Kcal	1%
Carbohydrates	3.74 g	3%
Protein	3.27 g	6%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.6 g	4%

Zucchini squash (courgette)

Principle	Nutrient Value	Percentage of RDA
Energy	17 Kcal	<1%
Carbohydrates	3.11 g	2.5%
Protein	1.21 g	2%
Total Fat	0.32 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1 g	3%

Nuts & Seeds Nutritional value per 100 g.

Almond

Principle	Nutrient Value	Percentage of RDA
Energy	579 Kcal	29%
Carbohydrates	21.55 g	16%
Protein	21.15 g	38%
Total Fat	49.93 g	165%
Cholesterol	0 mg	0%
Dietary Fiber	12.50 g	30%

Buckwheat

Principle	Nutrient Value	Percentage of RDA
Energy	343 Kcal	17%
Carbohydrates	71.50 g	55%
Protein	13.25 g	24%
Total Fat	3.40 g	17%
Cholesterol	0 mg	0%
Dietary Fiber	10 g	26%

Cashew Nuts

Principle	Nutrient Value	Percentage of RDA
Energy	553 Kcal	28%
Carbohydrates	30.19 g	23%
Protein	18.22 g	32.5%
Total Fat	43.85 g	146%
Cholesterol	0 mg	0%
Dietary Fiber	3.3 g	8.5%

Peanuts

Principle	Nutrient Value	Percentage of RDA
Energy	567 Kcal	28%
Carbohydrates	16.13 g	12%
Protein	25.80 g	46%
Total Fat	49.24 g	165%
Cholesterol	0 mg	0%
Dietary Fiber	8.5 g	22%

Pistachio

Principle	Nutrient Value	Percentage of RDA
Energy	557 Kcal	29%
Carbohydrates	27.97 g	21.5%
Protein	20.60 g	37%
Total Fat	44.44 g	148%
Cholesterol	0 mg	0%
Dietary Fiber	10.3g	27%

Pumpkin Seeds

Principle	Nutrient Value	Percentage of RDA
Energy	559 Kcal	28%
Carbohydrates	10.71 g	8%
Protein	30.23 g	54%
Total Fat	49.05 g	164%
Cholesterol	0 mg	0%
Dietary Fiber	6 g	16%

Quinoa

Principle	Nutrient Value	Percentage of RDA
Energy	368 Kcal	18.5%
Carbohydrates	64.16 g	49%
Protein	14.12 g	35%
Total Fat	6.07 g	20%
Cholesterol	0 mg	0%
Dietary Fiber	7 g	18.5%

Sesame Seeds

Principle	Nutrient Value	Percentage of RDA
Energy	573 Kcal	29%
Carbohydrates	23.45 g	18%
Protein	17.73 g	32%
Total Fat	49.67 g	166%
Cholesterol	0 mg	0%
Dietary Fiber	11.8 g	31%

Sunflower Seeds

Principle	Nutrient Value	Percentage of RDA
Energy	584 Kcal	29%
Carbohydrates	20 g	15%
Protein	20.78 g	37%
Total Fat	51.46 g	172%
Cholesterol	0 mg	0%
Dietary Fiber	8.6 g	23%

Walnuts

Principle	Nutrient Value	Percentage of RDA
Energy	654 Kcal	33%
Carbohydrates	13.71 g	11%
Protein	15.23 g	27%
Total Fat	65.21 g	217%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%