Nutritional Facts of Fruits and Vegetables

Recipe: Nutritional Facts of Strawberries

Nutrient per 100 grams (3.5 ounces) of strawberries:

Calories: 32 kcal
Protein: 0.67 g
Fat: 0.30 g
Carbohydrates: 5.68 g
Fiber: 2 g
Sugars: 4.89 g

Vitamins:

Vitamin C: 58.8 mg (98% Daily Value)
Vitamin K: 2.2 mcg (3% Daily Value)
Folate: 24 mcg (6% Daily Value)
Vitamin B6: 0.047 mg (2% Daily Value)
Vitamin E: 0.29 mg (1% Daily Value)
Niacin: 0.386 mg (2% Daily Value)
Riboflavin: 0.022 mg (1% Daily Value)
Thiamin: 0.024 mg (2% Daily Value)
Manganese: 0.386 mg (19% Daily Value)
Potassium: 153 mg (4% Daily Value)
Magnesium: 13 mg (3% Daily Value)
Phosphorus: 24 mg (2% Daily Value)
Calcium: 16 mg (2% Daily Value)
Iron: 0.30 mg (2% Daily Value)
Zinc: 0.14 mg (1% Daily Value)
Sodium: 1 mg (0% Daily Value)

Strawberries are low in calories and fat, and are a good source of dietary fiber and vitamin C. They also contain small amounts of other vitamins and minerals such as vitamin K, folate, potassium, and manganese. Strawberries are a rich source of antioxidants, particularly vitamin C, which is important for immune function and skin health. They are also a good source of dietary fiber, which can help promote digestive health. Strawberries are naturally sweet and are a good source of natural sugars, making them a tasty and healthy addition to your diet.

Recipe: Nutritional Facts of Orange (Orombo)

On the size, variety, and freshness of the orange. Here is a detailed breakdown of the nutritional facts for an average-sized orange (about 154 grams)

Calories: 80
Total Carbohydrates: 19.5g
Dietary Fiber: 3.1g
Sugars: 14.4g
Protein: 1.3g
Total Fat: 0.3g
Saturated Fat: 0.03g
Monounsaturated Fat: 0.055g
Polyunsaturated Fat: 0.086g
Cholesterol: Omg
Vitamin C: 70.3mg (117% of the Recommended Daily Value, or DV)
Folate: 39.1mcg (10% DV)
Potassium: 232mg (7% DV)
Thiamin (Vitamin B1): 0.087mg (6% DV)
Vitamin A: 2951U (6% DV)
Calcium: 52.4mg (5% DV)
Magnesium: 15.4mg (4% DV)

Oranges are a good source of vitamin C, a powerful antioxidant that helps boost the immune system and supports collagen production. They are also a good source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. Oranges are low in calories and fat, making them a healthy and refreshing choice for a snack or addition to your diet.

Recipe: Nutritional Facts of Apple

Serving size: 1 medium-sized apple (3.5 0z or 100 g)

Macronutrients:

Calories: 52 kcal
Carbohydrates: 13.81 g
Dietary fiber: 2.4 g
Sugars: 10.39 g
Protein: 0.26 g
Fat: 0.17 g

Vitamins:

Thiamin (vitamin B1): 0.017 mg
Riboflavin (vitamin B2): 0.026 mg
Niacin (vitamin B3): 0.091 mg
Vitamin B6: 0.041 mg
Folate (vitamin B9):
Pantothenic acid (vitamin B5): 0.061 mg
Choline: 4.2 mg

Minerals:

Calcium: 6 mg
Iron: 0.12 mg
Magnesium: 5 mg
Phosphorus: 11 mg
Potassium: 107 mg
Sodium:1 mg
Zinc: 0.04 mg
Copper: 0.027 mg
Manganese: 0.035 mg
Selenium: 0.1

Phytochemicals:

Flavonoids, including quercetin, epicatechin, and kaempferol, which are antioxidants and have potential health benefits.

Please note that these values may vary depending on the specific type and variety of apple.

Also, the nutritional content may vary slightly based on factors such as ripeness, storage conditions, and cooking methods.

Recipe: Nutritional Facts of Pineapple (Ope oyinbo)

Nutrient Per 100 grams (3.5 oz) Per 1 cup,

Chunks (165 g)
Calories 50 kcal 83 kcal
Carbohydrates 13.12 g 21.65 g
Fiber 1.4 g 2.3 g
Sugars 9.85 g 16.25 g
Protein 0.54 g 0.89 g
Fat 0.12g 0.20 g
Saturated Fat 0.018 g 0.030 g
Monounsaturated Fat 0.008 g 0.013 g
Polyunsaturated Fat 0.041 g 0.067
Cholesterol O mg 0 mg

Vitamins:

Vitamin C 47.8 mg 79.1 mg
Vitamin A 58 IU 96
Vitamin B6 (Pyridoxine) 0.112 mg 0.185 mg
Vitamin B9 (Folate) 18 mg 30
Vitamin B1 (Thiamine) 0.079 mg 0.130 mg
Vitamin B2 (Riboflavin) 0.032 mg 0.053 mg
Vitamin B3 (Niacin) 0.500 mg 0.825 mg
Vitamin E 0.02 mg 0.033 mg
Calcium 13 mg 21 mg
Magnesium 12 mg 20 mg
Phosphorus 8 mg 13 mg

Minerals:

Potassium 109 mg 180 mg
Sodium 1 mg 2 mg
Zinc 0.12 mg 0.20 mg
Manganese 0.927 mg 1.534 mg
Copper 0.110 mg 0.182 mg
Iron 0.29 mg 0.48 mg
Selenium 0.1 mg 0.2 mg

Recipe: Nutritional Facts of Cucumber

Nutritional facts cucumbers per 100 grams of raw cucumber:

Calories: 15 kcal
Carbohydrates: 3.63 g
Fiber: 0.5 g
Protein: 0.65 g
Fat: 0.11g
Vitamin C: 2.8 mg
Vitamin K: 16.4 Mg
Folate:7 mg
Calcium: 16 mg
Magnesium: 13 mg
Potassium: 147 mg
Cucumber Nutrition Facts
Water: 95.23 g

It’s important to note that these values are approximate and may vary depending on the variety, size, and freshness of the cucumber. Cucumbers are low in calories, a good source of hydration due to their high water content, and contain small amounts of essential vitamins and minerals. They are also naturally low in fat and a good source of dietary fiber.

Cucumbers can be a healthy addition to a balanced diet and can be enjoyed in salads, sandwiches, or as a refreshing snack.

Recipe: Nutritional Facts of Carrot

Nutritional facts for carrots, raw, per 100 grams:

Calories: 41
Carbohydrates: 9.58 grams
Protein: 0.93 grams
Fat: 0.24 grams
Fiber: 2.8 grams
Sugar: 4.74 grams
Vitamin A: 8,333 |U (International Units)
Vitamin C: 5.9 milligrams
Vitamin K: 13.2 micrograms
Folate: 19 micrograms
Potassium: 320 milligrams
Calcium: 33 milligrams
Magnesium: 12 milligrams
Phosphorus: 35 milligrams
Sodium: 69 milligrams

Note: Nutritional values may vary slightly depending on the variety, freshness, and preparation of carrots.

Recipe: Nutritional Facts of Cabbage

Nutritional facts for cabbage, which may vary slightly depending on the specific types of cabbage and how it is prepared. Please note that these values are appropriate and can vary depending on various factors such as growing conditions, freshness and cooking methods.

Nutritional facts for cabbage per 100 grams, based on typical values:

Energy: 25 kcal
Carbohydrates: 5.8 g
Fiber: 2.5 g
Protein: 1.3 g
Fat: 0.1 g
Vitamin C: 36.6 mg
Vitamin K: 76 mg
Folate: 53 mg
Calcium: 40 mg
Potassium: 170 mg
Magnesium: 12 mg
Phosphorus: 26 mg
Iron: 0.5 mg

Cabbage is a low-calorie and nutrient-rich vegetable that is a good source of dietary fiber, vitamin C, vitamin K, and folate. It also contains small amounts of minerals such as calcium, potassium, magnesium, and iron. Cabbage is often consumed cooked or raw, and can be incorporated into a variety of dishes such as salads, soups, stir-fries, and stews.

Recipe: Nutritional Facts of Mushrooms (olu)

Mushrooms are a nutritious food that can be enjoyed in a variety of ways. Here are some of the nutritional facts of mushrooms per 100 grams:

Calories: 22
Protein: 3.1 grams
Fat: 0.3 grams
Carbohydrates: 3.3 grams
Fiber: 1 gram
Sugar: 2.1 grams

Mushrooms are also a good source of vitamins and minerals, including:

Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin D (when exposed to sunlight)
Copper
Selenium

mushrooms are a low-calories nutrient-dense food that can be a healthy addition to a balanced diet.

Recipe: Nutritional Facts of Tilapia Fish

Tilapia fish is a popular freshwater fish that is commonly consumed around the world.

100 grams of cooked tilapia fish (without added fat) contains the following:

Calories: 128
Protein: 26.15 grams
Total fat: 2.73 grams
Saturated fat: 0.825 grams
Cholesterol: 57 milligrams
Sodium: 45 milligrams
Tilapia: Nutritious and Delicious
Potassium: 451 milligrams

Tilapia fish is also a good source of vitamins and minerals, including:

Vitamin B12
Niacin
Phosphorus
Selenium

In addition, tilapia fish is low in saturated fat and calories, making it a healthy protein source for individuals looking to manage their weight or reduce their intake of saturated fat.

However, it is important to note that the nutritional value of tilapia fish can vary depending on the type of feed used in its production and the farming practices used.

Recipe: Nutritional Facts of Red snapper

Nutritional value of red snapper fish as per 100-gram serving of red snapper fish contains approximately:

109 calories
20.6 grams of protein
0.8 grams of fat
0 grams of carbohydrates
57 milligrams of sodium
250 milligrams of potassium

Red snapper fish is also a good source of vitamins and minerals, including:

Vitamin B12
Vitamin D
Calcium
Iron
Magnesium

In terms of medicinal value, red snapper fish is believed to have anti-inflammatory properties, which may be helpful in reducing the risk of chronic diseases such as heart disease and arthritis. It is also a good source of omega-3 fatty acids, which have been linked to a reduced risk of heart disease, stroke, and some forms of cancer.

It is worth noting that the nutritional and medicinal value of red snapper fish may vary depending on factors such as the fish’s diet and the way it is prepared. It is always important to ensure that any fish you consume is cooked properly to reduce the risk of foodborne illness.