Vegetables

Artichokes are low in calories and fat but rich in fiber, vitamins, and minerals. 

Here's a general overview of the nutrient composition of artichokes per 100 grams:

• Calories: Approximately 47 kcal
• Protein: Approximately 3.3 grams
• Fat: Approximately 0.2 grams
• Carbohydrates: Approximately 10.5 grams
• Dietary Fiber: Approximately 5.4 grams

• Vitamin C: Approximately 11.7 milligrams (20% of the Daily Value)
• Vitamin K: Approximately 14.8 micrograms (18% of the Daily Value)
• Folate: Approximately 68 micrograms (17% of the Daily Value)
• Potassium: Approximately 370 milligrams (11% of the Daily Value)
• Magnesium: Approximately 50 milligrams (13% of the Daily Value)
• Phosphorus: Approximately 90 milligrams (14% of the Daily Value)

Artichokes are also a good source of antioxidants, particularly flavonoids and phytonutrients. Additionally, they contain compounds like cynarin and silymarin, which may have potential health benefits such as liver support and cholesterol regulation.
Please note that these values are approximate and can vary based on factors such as the specific variety of artichoke and growing conditions. 
Additionally, these values are for raw artichokes, and the nutrient composition may change slightly when cooked.

Beetroot plant leaves, also known as beet greens or beet tops, are the edible leaves that grow above ground on the beetroot plant.

 They are highly nutritious and offer a range of vitamins, minerals, and antioxidants.

 Here's a breakdown of their nutrient composition per 100 grams of raw beet greens:

• Calories: Approximately 22 calories
• Carbohydrates: Around 4 grams
• Dietary Fiber: Provides a significant amount of fiber, approximately 2-3 grams
• Protein: Typically around 2 grams
• Fat: Very low, usually less than 0.5 grams
• Sodium: Low, typically less than 80 milligrams
• Cholesterol: Cholesterol-free

Beetroot plant leaves are rich in vitamins and minerals, including:

• Vitamin A: Provides a significant amount of Vitamin A, around 4000-5000 IU per 100 grams, important for vision and immune function.
• Vitamin K: Contains a substantial amount of Vitamin K, contributing approximately 500-700 micrograms per 100 grams, crucial for blood clotting and bone health.
• Vitamin C: Offers a good amount of Vitamin C, around 30-40 milligrams per 100 grams, supporting immune function and collagen production.
• Iron: Provides a moderate amount of iron, around 2-3 milligrams per 100 grams, essential for oxygen transport in the blood.
• Calcium: Contains a moderate amount of calcium, contributing approximately 100-150 milligrams per 100 grams, important for bone health and muscle function.

In conclusion, beetroot plant leaves are a highly nutritious leafy green vegetable that is low in calories and fat but rich in vitamins, minerals, and fiber.

 They can be cooked and consumed in various dishes such as salads, soups, and stir-fries, providing valuable nutrients and adding flavor and texture to meals.

Bok choy, also known as Chinese cabbage or pak choi, is a leafy green vegetable that belongs to the Brassica rapa species.

Originating from China, bok choy is widely used in Asian cuisine and is prized for its crisp texture and mild, slightly peppery flavor.

 It is rich in nutrients and offers a versatile addition to various culinary dishes.

Nutrient Composition of Bok Choy (per 100 grams):

• Calories: Approximately 13 kcal
• Carbohydrates: Around 2.2 grams
• Fiber: Approximately 1 gram
• Protein: About 1.5 grams
• Fat: Approximately 0.2 grams
• Vitamin A: Approximately 4465 IU
• Vitamin C: About 45 milligrams
• Vitamin K: Around 45 micrograms
• Potassium: Approximately 252 milligrams
• Calcium: Around 105 milligrams
• Magnesium: Approximately 19 milligrams

Bok choy stands out as a nutrient-dense leafy green vegetable, offering a low-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

Whether used in stir-fries, soups, salads, or steamed dishes, bok choy provides both culinary versatility and health benefits.

With its crisp texture and delicate flavor, bok choy adds depth and nutritional value to a wide range of culinary creations, making it a valuable component of any balanced diet.

Here's the nutrient composition and content per 100 grams of broccoli:

- Vitamins:
  - Vitamin C: 89.2 mg
  - Vitamin K: 101.6 µg
  - Vitamin A: 623 IU
  - Vitamin E (Alpha-Tocopherol): 0.78 mg
  - Vitamin B6: 0.18 mg
  - Folate (Vitamin B9): 63 µg
  - Niacin (Vitamin B3): 0.64 mg
  - Riboflavin (Vitamin B2): 0.07 mg
  - Thiamine (Vitamin B1): 0.06 mg

- Minerals:
  - Potassium: 316 mg
  - Phosphorus: 66 mg
  - Magnesium: 21 mg
  - Calcium: 47 mg
  - Iron: 0.73 mg
  - Sodium: 33 mg
  - Zinc: 0.41 mg

- Other Nutrients:
  - Dietary Fiber: 2.6 g
  - Sugar: 1.7 g
  - Protein: 2.8 g
  - Calories: 34 kcal

Broccoli is a nutrient-rich cruciferous vegetable known for its high vitamin C and vitamin K content. It also provides significant amounts of vitamin A, vitamin E, and various B vitamins. Additionally, broccoli is a good source of essential minerals such as potassium, phosphorus, magnesium, and calcium.

Incorporating broccoli into your diet can support immune function, bone health, and overall well-being. It can be enjoyed steamed, roasted, sautéed, or added to salads, soups, stir-fries, and pasta dishes.

Brussels sprouts, miniature cabbage-like vegetables, are renowned for their distinct flavor and numerous health benefits.

 As a member of the Brassica family, Brussels sprouts are rich in vitamins, minerals, and antioxidants, making them a nutritious addition to any diet.

This nutritional analysis explores the composition of Brussels sprouts, highlighting their potential contributions to overall well-being.

Nutrient Composition of Brussels Sprouts (per 100g serving):

• Calories: 43 kcal
• Carbohydrates: 8.95g
• Dietary Fiber: 3.8g
• Sugars: 2.2g
• Protein: 3.38g
• Fat: 0.3g
• Vitamin C: 85mg (141% of DV)
• Vitamin K: 177mcg (221% of DV)
• Vitamin A: 754 IU (15% of DV)
• Folate: 61mcg (15% of DV)
• Potassium: 389mg (11% of DV)
• Calcium: 42mg (4% of DV)
• Iron: 1.4mg (8% of DV)

 Brussels sprouts are a nutritional powerhouse, boasting high levels of essential vitamins, minerals, and fiber.

 Their impressive vitamin C content supports immune function and collagen production, while vitamin K promotes bone health and blood clotting.

Additionally, Brussels sprouts are rich in antioxidants like vitamin A and folate, which play vital roles in cellular function and DNA synthesis.

With their low calorie and carbohydrate content, Brussels sprouts are an excellent choice for those seeking to manage their weight or control blood sugar levels.

 Including Brussels sprouts in your diet provides a flavorful and nutritious way to support overall health and well-being.

Here's the nutrient composition and content per 100 grams of cabbage:

- Vitamins:
  - Vitamin C: 36.6 mg
  - Vitamin K: 76 µg
  - Vitamin A: 27 IU
  - Folate (Vitamin B9): 43 µg
  - Niacin (Vitamin B3): 0.2 mg
  - Riboflavin (Vitamin B2): 0.04 mg
  - Thiamine (Vitamin B1): 0.05 mg
  - Pantothenic Acid (Vitamin B5): 0.2 mg
  - Vitamin B6: 0.124 mg
  - Vitamin E (Alpha-Tocopherol): 0.15 mg

- Minerals:
  - Potassium: 243 mg
  - Phosphorus: 42 mg
  - Magnesium: 12 mg
  - Calcium: 40 mg
  - Iron: 0.47 mg
  - Sodium: 27 mg
  - Zinc: 0.25 mg

- Other Nutrients:
  - Dietary Fiber: 2.1 g
  - Sugar: 3.8 g
  - Protein: 1.4 g
  - Calories: 31 kcal

Cabbage is a nutritious and versatile vegetable that belongs to the Brassica family. It is particularly rich in vitamin C and vitamin K, which are important for immune function and bone health, respectively. Cabbage also provides significant amounts of fiber, potassium, and calcium.

Incorporating cabbage into your diet can support overall health and well-being. It can be enjoyed raw in salads, coleslaws, or slaws, or cooked in stir-fries, soups, and braised dishes. Its mild flavor and crunchy texture make it a popular and nutritious addition to various culinary preparations.

Here's the nutrient composition and content per 100 grams of Chinese cabbage (also known as Napa cabbage):

- Vitamins:
  - Vitamin C: 19 mg
  - Vitamin K: 38 µg
  - Vitamin A: 446 IU
  - Folate (Vitamin B9): 73 µg
  - Niacin (Vitamin B3): 0.2 mg
  - Riboflavin (Vitamin B2): 0.08 mg
  - Thiamine (Vitamin B1): 0.04 mg
  - Pantothenic Acid (Vitamin B5): 0.2 mg
  - Vitamin B6: 0.1 mg
  - Vitamin E (Alpha-Tocopherol): 0.15 mg

- Minerals:
  - Potassium: 314 mg
  - Phosphorus: 42 mg
  - Magnesium: 13 mg
  - Calcium: 48 mg
  - Iron: 0.8 mg
  - Sodium: 27 mg
  - Zinc: 0.18 mg

- Other Nutrients:
  - Dietary Fiber: 1.2 g
  - Sugar: 1.9 g
  - Protein: 1.2 g
  - Calories: 12 kcal

Chinese cabbage is a nutritious leafy vegetable that is low in calories but high in essential vitamins and minerals. It is particularly rich in vitamin C and vitamin K, which are important for immune function and bone health, respectively. Chinese cabbage also provides significant amounts of vitamin A, potassium, and calcium.

Incorporating Chinese cabbage into your diet can contribute to overall health and well-being. It can be enjoyed raw in salads, stir-fried as a side dish, or used in soups, stews, and wraps. Its mild flavor and crunchy texture make it a versatile ingredient in various culinary preparations.

Here's the nutrient composition and content per 100 grams of red cabbage:

- Vitamins:
  - Vitamin C: 36.6 mg
  - Vitamin K: 76 µg
  - Vitamin A: 27 IU
  - Folate (Vitamin B9): 43 µg
  - Niacin (Vitamin B3): 0.2 mg
  - Riboflavin (Vitamin B2): 0.04 mg
  - Thiamine (Vitamin B1): 0.05 mg
  - Pantothenic Acid (Vitamin B5): 0.2 mg
  - Vitamin B6: 0.124 mg
  - Vitamin E (Alpha-Tocopherol): 0.15 mg

- Minerals:
  - Potassium: 243 mg
  - Phosphorus: 42 mg
  - Magnesium: 12 mg
  - Calcium: 40 mg
  - Iron: 0.47 mg
  - Sodium: 27 mg
  - Zinc: 0.25 mg

- Other Nutrients:
  - Dietary Fiber: 2.1 g
  - Sugar: 3.8 g
  - Protein: 1.4 g
  - Calories: 31 kcal

Red cabbage is a nutritious cruciferous vegetable that is rich in vitamins and minerals. It is an excellent source of vitamin C and vitamin K, which are important for immune function and blood clotting, respectively. Red cabbage also provides significant amounts of fiber, potassium, and calcium.

Incorporating red cabbage into your diet can support overall health and well-being. It can be enjoyed raw in salads, coleslaws, or slaws, or cooked in stir-fries, soups, and braised dishes. Its vibrant color and crunchy texture make it a versatile and nutritious addition to various culinary preparations.

Here's the nutrient composition and content per 100 grams of carrots:

- Vitamins:
  - Vitamin A (as Beta-Carotene): 835 µg
  - Vitamin C (Ascorbic Acid): 5.9 mg
  - Vitamin K: 13.2 µg
  - Vitamin E (Alpha-Tocopherol): 0.7 mg
  - Vitamin B1 (Thiamine): 0.1 mg
  - Vitamin B2 (Riboflavin): 0.05 mg
  - Vitamin B3 (Niacin): 0.6 mg
  - Vitamin B5 (Pantothenic Acid): 0.3 mg
  - Vitamin B6: 0.1 mg
  - Folate (Vitamin B9): 19.0 µg

- Minerals:
  - Calcium: 33 mg
  - Iron: 0.3 mg
  - Magnesium: 12 mg
  - Phosphorus: 35 mg
  - Potassium: 320 mg
  - Sodium: 69 mg
  - Zinc: 0.2 mg

Additionally, carrots contain dietary fiber (2.8 g) and various phytonutrients such as beta-carotene, lutein, and zeaxanthin, which contribute to their vibrant color and potent antioxidant properties.

Carrots are known for their high vitamin A content, crucial for vision health and immune function. They also provide a range of other vitamins and minerals, including vitamin C, potassium, and fiber. Incorporating carrots into your diet can support overall health and well-being.

Cassava (Manihot esculenta), also known as yuca or manioc, is a starchy root vegetable widely consumed in tropical regions. It serves as a major source of carbohydrates and provides essential nutrients. Below is the nutrient composition of cassava per 100 grams, with a focus on its vitamin and mineral content.

Nutrient Composition of Cassava (per 100 grams)

Vitamins

• Vitamin A: 13 IU (0.3% of RDI)
• Vitamin B1 (Thiamine): 0.087 mg (7.3% of RDI)
• Vitamin B2 (Riboflavin): 0.048 mg (3.7% of RDI)
• Vitamin B3 (Niacin): 0.854 mg (5.3% of RDI)
• Vitamin B5 (Pantothenic Acid): 0.107 mg (2.1% of RDI)
• Vitamin B6: 0.088 mg (5.2% of RDI)
• Vitamin B9 (Folate): 27 μg (6.8% of RDI)
• Vitamin C (Ascorbic Acid): 20.6 mg (34% of RDI)
• Vitamin E: 0.19 mg (1.3% of RDI)
• Vitamin K: 1.9 μg (1.6% of RDI)

Minerals

• Calcium: 16 mg (1.6% of RDI)
• Iron: 0.27 mg (1.5% of RDI)
• Magnesium: 21 mg (5% of RDI)
• Phosphorus: 27 mg (2.7% of RDI)
• Potassium: 271 mg (5.8% of RDI)
• Sodium: 14 mg (0.6% of RDI)
• Zinc: 0.34 mg (3.1% of RDI)
• Copper: 0.1 mg (11.1% of RDI)
• Manganese: 0.38 mg (16.5% of RDI)
• Selenium: 0.9 μg (1.6% of RDI)

Macronutrients

• Energy: 160 kcal
• Protein: 1.36 g
• Total Fat: 0.28 g
• Carbohydrates: 38.06 g
• Dietary Fiber: 1.8 g
• Sugars: 1.7 g

Cassava is primarily a source of carbohydrates and provides a moderate amount of vitamins and minerals. It is particularly rich in vitamin C and potassium, with significant amounts of manganese and copper. However, it is low in protein and fat.

Characteristics and Uses of Cassava:

1. Source: Cassava is a root vegetable native to South America but widely cultivated in tropical regions around the world.

2. Form: Consumed as a whole root, flour, or tapioca (processed form of cassava starch).

3. Uses: Used as a staple food, similar to potatoes, and in various forms like cassava flour, which is gluten-free and used in baking.

4. Preparation: Requires proper cooking to eliminate natural toxins (cyanogenic glycosides) present in raw cassava.

Here's the nutrient composition and content per 100 grams of cauliflower:

- Vitamins:
  - Vitamin C: 48.2 mg
  - Vitamin K: 15.5 µg
  - Vitamin B6: 0.184 mg
  - Folate (Vitamin B9): 57 µg
  - Niacin (Vitamin B3): 0.507 mg
  - Riboflavin (Vitamin B2): 0.06 mg
  - Thiamine (Vitamin B1): 0.05 mg
  - Pantothenic Acid (Vitamin B5): 0.667 mg
  - Vitamin E (Alpha-Tocopherol): 0.08 mg
  - Vitamin A: 0 IU

- Minerals:
  - Potassium: 299 mg
  - Phosphorus: 44 mg
  - Magnesium: 15 mg
  - Calcium: 22 mg
  - Iron: 0.42 mg
  - Sodium: 30 mg
  - Zinc: 0.27 mg

-Other Nutrients:
  - Dietary Fiber: 2 g
  - Sugar: 1.9 g
  - Protein: 1.9 g
  - Calories: 25 kcal

Cauliflower is a versatile cruciferous vegetable that is low in calories but rich in essential nutrients. It is an excellent source of vitamin C, providing about 50% of the recommended daily intake per 100 grams. Cauliflower also contains significant amounts of vitamin K, vitamin B6, folate, and pantothenic acid.

Incorporating cauliflower into your diet can support immune function, bone health, and digestive health. It can be enjoyed raw as a crunchy snack, roasted as a side dish, mashed as a low-carb alternative to mashed potatoes, or used in various recipes such as cauliflower rice, cauliflower pizza crust, and cauliflower soup.

Celery, scientifically known as Apium graveolens, is a crunchy, green vegetable prized for its distinct flavor and versatile culinary uses.

 Belonging to the Apiaceae family, celery is widely cultivated and enjoyed worldwide for its nutritional benefits and culinary appeal.

Nutrient Composition of Celery (per 100 grams):

• Calories: Approximately 16 kcal
• Carbohydrates: Around 3 grams
• Fiber: Approximately 1.6 grams
• Protein: About 0.7 grams
• Fat: Approximately 0.2 grams.
• Vitamin K: Approximately 29 micrograms.
• Vitamin C: About 3 milligrams.
• Vitamin A: Around 22 micrograms.
• Potassium: Approximately 260 milligrams.
• Calcium: Around 40 milligrams.
• Magnesium: Approximately 11 milligrams

Celery offers a low-calorie option packed with essential nutrients per 100 grams serving.

Whether enjoyed raw as a snack, added to salads, soups, or stir-fries, celery provides both culinary versatility and health benefits.

 With its crunchy texture and refreshing taste, celery is a popular choice for individuals seeking to enhance their diet with nutrient-rich vegetables.

Chicory, scientifically known as Cichorium intybus, is a leafy green vegetable belonging to the daisy family.

Known for its slightly bitter taste and crisp texture, chicory is cultivated for both culinary and medicinal purposes.

It is commonly used in salads, cooked dishes, and beverages, offering a unique flavor profile and a range of health benefits.

Nutrient Composition of Chicory (per 100 grams):

• Calories: Approximately 23 kcal
• Carbohydrates: Around 4.7 grams
• Fiber: Approximately 4 grams
• Protein: About 1.7 grams
• Fat: Approximately 0.3 grams
• Vitamin K: Approximately 24 micrograms
• Vitamin A: About 420 micrograms
• Vitamin C: Around 8 milligrams
• Potassium: Approximately 420 milligrams
• Calcium: Around 100 milligrams
• Magnesium: Approximately 15 milligrams

Chicory emerges as a nutritious leafy green vegetable, offering a low-calorie option packed with essential nutrients per 100 grams serving.

Whether enjoyed raw in salads, cooked as a side dish, or brewed into herbal teas, chicory provides both culinary versatility and health benefits.

With its slightly bitter taste and crunchy texture, chicory adds depth of flavor and nutritional value to various culinary creations.

NB : Chicory and lettuce endive, while both members of the chicory genus, have some differences:

1. Appearance: Chicory typically refers to a broader category of leafy vegetables, including varieties like Belgian endive, radicchio, and curly endive. Lettuce endive, also known as escarole, has broad, slightly curly green leaves with a mild flavor.

2. Taste and Texture: Chicory often has a slightly bitter taste, especially varieties like radicchio. Lettuce endive, on the other hand, has a milder flavor with a hint of bitterness, making it more palatable for some individuals.

3. Culinary Use: Chicory varieties like radicchio are often used in salads or as a cooked vegetable, adding color and flavor to dishes. Lettuce endive is commonly used in salads, soups, and stir-fries, and its mild flavor pairs well with a variety of ingredients.

4. Nutritional Profile: Both chicory and lettuce endive are low in calories and rich in vitamins and minerals, including vitamin K, folate, and fiber. However, the exact nutrient composition may vary slightly between different varieties and growing conditions.

Overall, while both chicory and lettuce endive belong to the same botanical family and share some similarities, they have distinct characteristics in terms of taste, appearance, and culinary use.

Armenian cucumber, also known as snake cucumber or yard-long cucumber, is a variety of cucumber (Cucumis melo var. flexuosus).

Here's a breakdown of Armenian cucumber's nutrient composition per 100 grams:

• Calories: Approximately 15-20 calories
• Carbohydrates: Usually around 3-4 grams
• Fiber: Provides approximately 1 gram
• Protein: Typically around 1 gram
• Fat: Negligible, typically less than 0.5 grams
• Vitamin C: Contains small amounts, typically around 2-3 milligrams
• Vitamin K: Provides trace amounts, usually less than 1 microgram
• Potassium: Contains small amounts, typically around 140-150 milligrams
• Water: High water content, usually around 95%

Armenian cucumbers are low in calories and rich in water, making them a hydrating and refreshing snack.

They provide some dietary fiber and small amounts of vitamins and minerals, contributing to overall nutrition.

 Armenian cucumbers are commonly eaten fresh in salads or sliced for snacks, and they are popular in Mediterranean and Middle Eastern cuisines.

NB:

• Armenian cucumber is different than wild cucumber (Echinocystis lobata).  
• The Lebanese wild cucumber is more related to Armenian cucumber than the "botanical classified" wild cucumber.

Armenian cucumbers, also known as snake cucumbers or yard-long cucumbers, are a type of cucumber (Cucumis melo var. flexuosus) that is longer and more slender than common cucumbers (Cucumis sativus). Armenian cucumbers have pale green skin with ridges, and they are typically mild in flavor with a crisp texture. They are often eaten fresh in salads or sliced for snacks, and they are popular in Mediterranean and Middle Eastern cuisines.

On the other hand, botanical wild cucumber, also known as wild balsam apple or bitter cucumber (Echinocystis lobata), is a different species altogether. It is not commonly cultivated for food and is not typically consumed due to its bitter taste and potential toxicity.

 Wild cucumber is known for its vigorous vine growth and large, spiky fruits, which resemble small green watermelons. While it may have some traditional medicinal uses, it is not considered a food crop like Armenian cucumbers.

As for its potential toxicity, wild cucumber contains cucurbitacins, bitter-tasting compounds that can be harmful if ingested in large quantities. These compounds are present in higher concentrations in wild cucumber compared to cultivated cucumber varieties. Consumption of wild cucumber is not recommended due to the risk of adverse effects.

Daikon, also known as white radish or Japanese radish, is a root vegetable that belongs to the Brassicaceae family.

 Originating from East Asia, daikon is widely used in Asian cuisine and is prized for its crisp texture and mild, slightly peppery flavor.

 It is rich in nutrients and offers a versatile addition to various culinary dishes.

Nutrient Composition of Daikon (per 100 grams):

• Calories: Approximately 18 kcal
• Carbohydrates: Around 4.1 grams
• Fiber: Approximately 1.6 grams
• Protein: About 0.6 grams
• Fat: Approximately 0.1 grams
• Vitamin C: Approximately 27 milligrams
• Vitamin B6: About 0.1 milligrams
• Vitamin K: Around 1 microgram
• Potassium: Approximately 227 milligrams
• Calcium: Around 27 milligrams
• Magnesium: Approximately 16 milligrams

Daikon stands out as a nutrient-dense root vegetable, offering a low-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

 Whether used in salads, soups, stir-fries, or pickled dishes, daikon provides both culinary versatility and health benefits.

 With its crisp texture and mild flavor, daikon adds depth and nutritional value to a wide range of culinary creations, making it a valuable component of any balanced diet.

Here's the nutrient composition and content per 100 grams of eggplant:

- Vitamins:
  - Vitamin C: 2.2 mg
  - Vitamin K: 3.5 µg
  - Vitamin B6: 0.08 mg
  - Folate (Vitamin B9): 22 µg
  - Vitamin E (Alpha-Tocopherol): 0.3 mg
  - Niacin (Vitamin B3): 0.649 mg
  - Riboflavin (Vitamin B2): 0.037 mg
  - Thiamine (Vitamin B1): 0.084 mg

- Minerals:
  - Potassium: 229 mg
  - Phosphorus: 24 mg
  - Magnesium: 14 mg
  - Calcium: 9 mg
  - Iron: 0.23 mg
  - Sodium: 2 mg
  - Zinc: 0.16 mg

- Other Nutrients:
  - Dietary Fiber: 3 g
  - Sugar: 3.5 g
  - Protein: 0.98 g
  - Calories: 25 kcal

Eggplant is a low-calorie and nutrient-rich vegetable that is often used in Mediterranean and Asian cuisines. It is a good source of dietary fiber, providing about 12% of the recommended daily intake per 100 grams. Eggplant also contains small amounts of vitamins C, K, and B6, as well as minerals like potassium, magnesium, and phosphorus.

Incorporating eggplant into your diet can contribute to overall health and well-being. It can be grilled, roasted, sautéed, or baked to bring out its natural sweetness and enhance its flavor. Eggplant can be used in dishes such as ratatouille, moussaka, curry, and stir-fries, providing a delicious and nutritious addition to meals

Fennel, known for its distinctive aroma and flavor reminiscent of licorice, is a versatile vegetable that adds a unique taste to various culinary dishes.

 Both its bulb and fronds are edible and offer a range of nutrients that contribute to overall health. In this nutritional analysis, we explore the nutrient composition of fennel, including its bulb and seeds, highlighting its potential health benefits.

Nutrient Composition of Fennel Bulb (per 100g serving):

• Calories: 31 kcal
• Carbohydrates: 7.3g
• Dietary Fiber: 3.1g
• Protein: 1.2g
• Fat: 0.2g
• Vitamin C: 12mg (20% of DV)
• Vitamin K: 62.8mcg (79% of DV)
• Potassium: 360mg (10% of DV)
• Calcium: 49mg (5% of DV)
• Iron: 0.7mg (4% of DV)

Fennel, whether consumed as a bulb or as seeds, offers a wealth of nutrients that support overall health and well-being.

The bulb is an excellent source of dietary fiber, vitamin C, and vitamin K, providing essential nutrients for digestive health, immune function, and bone strength.

 Additionally, fennel seeds contain notable amounts of fiber, calcium, and iron, along with antioxidant compounds that may offer various health benefits.

 Incorporating fennel into your diet can add both flavor and nutrition to your meals, making it a valuable addition to a balanced diet.

Here's the nutrient composition and content per 100 grams of garlic:

- Vitamins:
  - Vitamin C: 31.2 mg
  - Thiamine (Vitamin B1): 0.2 mg
  - Riboflavin (Vitamin B2): 0.11 mg
  - Niacin (Vitamin B3): 0.7 mg
  - Pantothenic Acid (Vitamin B5): 0.6 mg
  - Vitamin B6: 1.24 mg
  - Folate (Vitamin B9): 3 µg
  - Vitamin A: 9 IU
  - Vitamin E (Alpha-Tocopherol): 0.08 mg
  - Vitamin K: 1.7 µg

- Minerals:
  - Calcium: 181 mg
  - Iron: 1.7 mg
  - Magnesium: 25 mg
  - Phosphorus: 153 mg
  - Potassium: 401 mg
  - Sodium: 17 mg
  - Zinc: 1.16 mg

- Other Nutrients:
  - Dietary Fiber: 2.1 g
  - Sugar: 0.9 g
  - Protein: 6.4 g
  - Calories: 149 kcal

Garlic is not only used as a flavoring agent in various cuisines but also boasts several health benefits due to its nutrient content. It is particularly rich in vitamin C, vitamin B6, and manganese. Additionally, garlic contains significant amounts of calcium, potassium, phosphorus, and selenium.

Incorporating garlic into your diet can help support immune function, cardiovascular health, and bone health. It can be used in numerous savory dishes, such as soups, sauces, stir-fries, and marinades, to add flavor and nutritional value.

Green beans, also known as string beans or snap beans, are tender, elongated pods harvested from the common bean plant, Phaseolus vulgaris.

These versatile vegetables are prized for their crisp texture, vibrant color, and mild flavor, making them a popular addition to a variety of dishes worldwide.

Nutrient Composition of Green Beans (per 100 grams):

• Calories: Approximately 31 kcal
• Carbohydrates: Around 7 grams
• Fiber: Approximately 2.7 grams
• Protein: About 1.8 grams
• Fat: Approximately 0.2 grams
• Vitamin C: Approximately 12 milligrams
• Vitamin K: About 14 micrograms
• Vitamin A: Around 31 micrograms
• Potassium: Approximately 211 milligrams
• Calcium: Around 37 milligrams
• Magnesium: Approximately 18 milligrams

Green beans offer a nutrient-rich option with a low-calorie content per 100 grams serving.

 Whether steamed, sautéed, or incorporated into salads, soups, or stir-fries, green beans provide both culinary versatility and health benefits.

 With their crisp texture and delicate flavor, green beans are a popular choice for individuals seeking to include wholesome vegetables in their diet.

Horseradish, known scientifically as Armoracia rusticana, is a pungent root vegetable widely used in culinary applications for its distinct flavor and health benefits.

It belongs to the Brassicaceae family, along with mustard, cabbage, and broccoli. Horseradish is valued not only for its taste but also for its nutrient composition, which includes essential vitamins, minerals, and bioactive compounds.

Nutrient Composition of Horseradish (per 100g serving):

• Vitamin C: Horseradish is rich in vitamin C, providing approximately 18 mg per 100g serving. Vitamin C is an antioxidant that supports the immune system and aids in collagen production.
• Fiber: A 100g serving of horseradish contains around 2.5 grams of dietary fiber, which promotes digestive health and helps regulate cholesterol levels.
• Potassium: Horseradish is a good source of potassium, with approximately 246 mg per 100g serving. Potassium plays a vital role in regulating blood pressure and muscle function.
• Calcium: It contains about 56 mg of calcium per 100g serving, contributing to bone health and muscle function.
• Phosphorus: With approximately 59 mg per 100g serving, horseradish provides phosphorus, essential for bone and teeth health, as well as energy metabolism.
• Magnesium: Horseradish contains around 16 mg of magnesium per 100g serving, supporting muscle and nerve function, as well as immune system health.
• Glucosinolates: These sulfur-containing compounds are abundant in horseradish and have been linked to potential anticancer effects and detoxification processes in the body.

Differences between Horseradish and Wasabi:

While both horseradish and wasabi are pungent root vegetables used to add flavor to dishes, they differ in several aspects:

1. Botanical Origin: Horseradish belongs to the Brassicaceae family, while wasabi is a member of the Brassicaceae family.

2. Taste: Horseradish has a sharper, more intense flavor compared to wasabi, which is milder and slightly sweeter.

3. Growing Conditions: Horseradish is easier to cultivate and grows more readily in various climates, whereas wasabi requires specific conditions, such as cool, shaded environments with high humidity.

4. Nutrient Composition: While both contain similar nutrients like vitamin C and fiber, their exact compositions may vary slightly due to differences in growing conditions and genetic makeup.

Horseradish is not only a flavorful addition to dishes but also a nutrient-rich vegetable with various health benefits.

 Its high vitamin C content, along with fiber, potassium, and other essential nutrients, makes it a valuable addition to a balanced diet.

While similar in some respects, horseradish and wasabi have distinct flavors and growing requirements, offering consumers diverse options for enhancing culinary experiences and promoting overall well-being.

Jalapeños, named after the Mexican city of Jalapa, are a type of chili pepper known for their spicy flavor and versatility in culinary applications.

Examining the nutrient composition of jalapeños provides valuable insights into their nutritional content and potential health benefits.

Nutrient Composition of Jalapeños (per 100g serving):

• Calories: 29 kcal
• Protein: 0.9g
• Total Fat: 0.4g
• Saturated Fat: 0.1g
• Trans Fat: 0g
• Carbohydrates: 6g
• Dietary Fiber: 2.8g
• Sugars: 4.1g
• Cholesterol: 0mg
• Sodium: 2mg
• Potassium: 250mg
• Calcium: 14mg
• Iron: 0.6mg
• Vitamin A: 2500 IU
• Vitamin C: 118mg

Jalapeños' nutrient profile highlights their role as a flavorful and low-calorie vegetable option.

With their modest protein and fat content, jalapeños are a great addition to various dishes, adding heat and depth of flavor without significantly impacting calorie intake.

 Additionally, they are a good source of dietary fiber, vitamin C, and vitamin A, while also providing potassium and iron.

 Whether used fresh, pickled, or cooked, jalapeños offer a versatile and spicy way to enhance both taste and nutrition in your meals.

Jicama, also known as Mexican turnip or yam bean, is a root vegetable native to Mexico and Central America.

 With its crisp texture and slightly sweet flavor, jicama is commonly used in culinary dishes, salads, and snacks.

 It is prized for its refreshing taste and nutritional benefits, making it a popular ingredient in various cuisines worldwide.

Nutrient Composition of Jicama (per 100 grams):

• Calories: Approximately 38 kcal
• Carbohydrates: Around 9 grams
• Fiber: Approximately 4.9 grams
• Protein: About 0.7 grams
• Fat: Approximately 0.1 grams
• Vitamin C: Approximately 20 milligrams
• Vitamin B6: About 0.1 milligrams
• Vitamin E: Around 0.6 milligrams
• Potassium: Approximately 150 milligrams
• Calcium: Around 12 milligrams
• Magnesium: Approximately 12 milligrams

Jicama stands out as a nutrient-rich root vegetable, offering a low-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

 Whether used in salads, slaws, stir-fries, or eaten raw as a crunchy snack, jicama provides both culinary versatility and health benefits.

 With its crisp texture and refreshing flavor, jicama adds depth and nutritional value to a wide range of culinary creations, making it a valuable component of any balanced diet.

Here's a general breakdown of the nutrient composition of kale per 100 grams:

Macronutrients:
Calories: 49
Protein: 3.3 grams
Carbohydrates: 8.8 grams
Fiber: 3.6 grams
Fat: 0.9 grams

Vitamins:
Vitamin A: 4812 IU (96% of daily value)
Vitamin C: 93.4 mg (155% of daily value)
Vitamin K: 704.8 mcg (881% of daily value)
Vitamin B6: 0.3 mg (14% of daily value)
Folate: 141 mcg (35% of daily value)

Minerals:
Calcium: 254 mg (25% of daily value)
Iron: 1.5 mg (9% of daily value)
Magnesium: 34 mg (9% of daily value)
Potassium: 491 mg (14% of daily value)

Other Nutrients:
Beta-carotene: 5726 mcg
Lutein + zeaxanthin: 8174 mcg

These values can vary slightly depending on factors like growing conditions and maturity of the kale.

Serving recommendations for kale:
Kale Salad: Toss kale with olive oil, lemon juice, and your favorite toppings.
Kale Chips: Bake kale leaves with olive oil and salt for a crispy snack.
Kale Smoothie: Blend kale with fruits and almond milk for a healthy drink.
Kale Soup: Add kale to your soup for extra nutrition and flavor.
Kale Pesto: Blend kale with garlic, nuts, and olive oil for a tasty sauce.
Kale Wraps: Use kale leaves as a wrap and fill with your favorite ingredients.
Stir-Fried Kale: Sauté kale with garlic and oil for a quick side dish.

These quick and easy serving ideas allow you to enjoy the nutritional benefits of kale without spending too much time in the kitchen.

Kohlrabi, scientifically known as Brassica oleracea var. gongylodes, is a member of the cabbage family and is prized for its unique bulbous stem and delicate flavor.

This vegetable is popular in various cuisines worldwide, celebrated for its versatility and nutritional benefits.

Nutrient Composition of Kohlrabi (per 100 grams):

• Calories: Approximately 27 kcal
• Carbohydrates: Around 6.2 grams
• Fiber: Approximately 3.6 grams
• Protein: About 1.7 grams
• Fat: Approximately 0.1 grams
• Vitamin C: Approximately 62 milligrams
• Vitamin B6: About 0.2 milligrams
• Vitamin K: Approximately 62 micrograms
• Potassium: Around 350 milligrams
• Calcium: Approximately 24 milligrams
• Magnesium: About 19 milligrams

Kohlrabi is a nutritious addition to any diet, offering a low-calorie source of fiber, vitamins, and minerals per 100 grams serving.

Whether enjoyed raw as a crunchy snack, steamed as a side dish, or incorporated into salads and stir-fries, kohlrabi provides both culinary versatility and health benefits for individuals seeking wholesome, plant-based foods.

Leeks, with their mild onion-like flavor and versatile culinary uses, are a popular vegetable in many cuisines.

Belonging to the Allium genus along with onions and garlic, leeks are prized for their distinctive taste and nutritional benefits.

In this nutritional analysis, we explore the nutrient composition of leeks, highlighting variations by type and their potential health benefits.

Nutrient Composition of Leeks (per 1 cup, chopped, approximately 89 grams):

• Calories: 54 kcal
• Carbohydrates: 13g
• Dietary Fiber: 1.6g
• Sugars: 3.9g
• Protein: 1.5g
• Fat: 0.3g
• Vitamin A: 1028 IU (21% of DV)
• Vitamin C: 6.0mg (10% of DV)
• Vitamin K: 41.0mcg (52% of DV)
• Folate: 54.0mcg (14% of DV)
• Calcium: 41.0mg (4% of DV)
• Iron: 0.7mg (4% of DV)
• Potassium: 218mg (6% of DV)

 Leeks are not only delicious but also highly nutritious, providing a range of vitamins, minerals, and antioxidants essential for overall health.

 Their versatility makes them a valuable ingredient in many cuisine, adding flavor, texture, and aroma to a variety of dishes, from soups and stews to salads and side dishes.

With their low- calorie content and high nutrient density, leeks are an excellent choice for promoting health and well-being.

 Incorporating leeks into your diet can help ensure a balanced intake of essential nutrients, supporting optimal health and vitality.

Green and red leaf lettuce are leafy green vegetables prized for their tender texture and mild, slightly sweet flavor.

 They belong to the lettuce species Lactuca sativa and are commonly used in salads, sandwiches, and wraps.

 Both varieties offer a refreshing addition to meals while providing essential nutrients.

Nutrient Composition of Green and Red Leaf Lettuce (per 100 grams):

• Calories: Approximately 15 kcal
• Carbohydrates: Around 2.9 grams
• Fiber: Approximately 1.3 grams
• Protein: About 1.4 grams
• Fat: Approximately 0.2 grams
• Vitamin A: Approximately 2,220 IU
• Vitamin K: About 126 micrograms
• Vitamin C: Around 9.2 milligrams
• Potassium: Approximately 194 milligrams
• Calcium: Around 33 milligrams
• Magnesium: Approximately 13 milligrams

Both green and red leaf lettuce varieties offer a nutrient-rich addition to meals, providing a low-calorie source of vitamins, minerals, and fiber per 100 grams serving.

 Whether used as a base for salads, sandwiches, or wraps, green and red leaf lettuce contribute both culinary versatility and health benefits to a balanced diet.

With their tender texture and mild flavor, these lettuce varieties enhance the nutritional value and appeal of various culinary creations.

NB: Differences in nutrient content among Lollo Rosso lettuce, green leaf lettuce, and red leaf lettuce:

1. Vitamin A Content:

• Lollo Rosso Lettuce: Highest content, approximately 2000-3000 IU per 100 grams, due to its deep red or purple coloration.
• Green Leaf Lettuce: Moderate content, typically around 1000-2000 IU per 100 grams.
•  Red Leaf Lettuce: Moderate content, similar to green leaf lettuce, providing around 1000-2000 IU per 100 grams.

2. Vitamin K Content:

• Lollo Rosso Lettuce: High content, approximately 200-300 micrograms per 100 grams, crucial for bone health and blood clotting.
• Green Leaf Lettuce: Moderate content, contributing to bone health and blood clotting.
•  Red Leaf Lettuce: Similar content to green leaf lettuce, providing a significant amount of Vitamin K.

3. Vitamin C Content:

• Lollo Rosso Lettuce: Moderate content, around 10-20 milligrams per 100 grams, supporting immune function.
• Green Leaf Lettuce: Similar content to Lollo Rosso lettuce, providing a comparable amount of Vitamin C.
• Red Leaf Lettuce: Similar content to green leaf lettuce, offering a similar amount of Vitamin C for immune function.

In conclusion, while Lollo Rosso lettuce stands out for its higher Vitamin A content due to its vibrant color, all three lettuce varieties offer valuable vitamins and minerals to a balanced diet.

 Incorporating a variety of leafy greens ensures a diverse nutrient intake and contributes to overall health and well-being.

Endive lettuce, also known simply as endive, belongs to the chicory genus and is prized for its crisp texture and slightly bitter flavor.

 It is a leafy green vegetable commonly used in salads and culinary dishes, providing both a unique taste and nutritional benefits.

Nutrient Composition of Endive Lettuce (per 100 grams):

• Calories: Approximately 17 kcal
• Carbohydrates: Around 3.4 grams
• Fiber: Approximately 3.1 grams
• Protein: About 1.3 grams
• Fat: Approximately 0.2 grams
• Vitamin K: Approximately 231 micrograms
• Vitamin A: About 2,280 IU
• Vitamin C: Around 6.5 milligrams
• Potassium: Approximately 314 milligrams
• Calcium: Around 52 milligrams
• Magnesium: Approximately 15 milligrams

Endive lettuce emerges as a nutrient-rich leafy green vegetable, offering a low-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

 Whether used in salads, sandwiches, or cooked dishes, endive lettuce provides both culinary versatility and health benefits.

With its crisp texture and slightly bitter flavor, endive lettuce adds depth and nutritional value to various culinary creations.

Here's the nutrient composition and content per 100 grams of lettuce, specifically iceberg lettuce:

- Vitamins:
  - Vitamin A: 385 IU
  - Vitamin K: 14.8 µg
  - Vitamin C: 2.8 mg
  - Folate (Vitamin B9): 38 µg
  - Niacin (Vitamin B3): 0.3 mg
  - Riboflavin (Vitamin B2): 0.07 mg
  - Thiamine (Vitamin B1): 0.05 mg
  - Vitamin B6: 0.04 mg
  - Vitamin E (Alpha-Tocopherol): 0.15 mg

- Minerals:
  - Potassium: 141 mg
  - Phosphorus: 20 mg
  - Magnesium: 7 mg
  - Calcium: 18 mg
  - Iron: 0.4 mg
  - Sodium: 7 mg
  - Zinc: 0.12 mg

- Other Nutrients:
  - Dietary Fiber: 1.2 g
  - Sugar: 0.9 g
  - Protein: 0.9 g
  - Calories: 14 kcal

Iceberg lettuce, while not as nutrient-dense as some other leafy greens, still provides important vitamins and minerals. It is a good source of vitamin A, providing about 15% of the recommended daily intake per 100 grams. Iceberg lettuce also contains vitamin K, which is important for blood clotting and bone health, and small amounts of vitamin C and folate.

Incorporating iceberg lettuce into your diet can contribute to overall hydration and add crispness and freshness to salads and sandwiches. While it may not provide as many nutrients as darker leafy greens, it is still a low-calorie and refreshing option for adding volume and texture to meals.

Lollo Rosso, also known as red leaf lettuce or Lollo Rosso lettuce, is a type of leafy green vegetable with vibrant red or purple leaves.

 It belongs to the same family as other lettuces, such as romaine and iceberg lettuce.

Here's a breakdown of its nutrient profile per 100 grams:

• Calories: Approximately 20-30 calories
• Carbohydrates: Around 3-5 grams
• Dietary Fiber: Provides a significant amount of fiber, around 1-2 grams
• Protein: Typically around 1-2 grams
• Fat: Very low, usually less than 0.5 grams
• Sodium: Low, typically less than 10 milligrams
• Cholesterol: Cholesterol-free

Lollo Rosso lettuce is rich in vitamins and minerals, including:

• Vitamin A: Provides a significant amount of vitamin A, around 2000-3000 IU per 100 grams, which is important for vision and immune function.
• Vitamin K: Contains a significant amount of vitamin K, contributing approximately 200-300 micrograms per 100 grams, which is important for blood clotting and bone health.
• Vitamin C: Offers a moderate amount of vitamin C, around 10-20 milligrams per 100 grams, which is important for immune function and collagen production.
• Folate: Provides a small amount of folate, around 30-40 micrograms per 100 grams, which is important for cell division and DNA synthesis.
• Potassium: Contains a moderate amount of potassium, around 200-300 milligrams per 100 grams, crucial for heart health and muscle function.

In conclusion, Lollo Rosso lettuce is a nutritious leafy green vegetable that is low in calories and fat but rich in vitamins, minerals, and fiber.

It can be enjoyed raw in salads or used as a garnish in various dishes, adding color, texture, and flavor to meals.

NB: Differences in nutrient content among Lollo Rosso lettuce, green leaf lettuce, and red leaf lettuce:

1. Vitamin A Content:

• Lollo Rosso Lettuce: Highest content, approximately 2000-3000 IU per 100 grams, due to its deep red or purple coloration.
• Green Leaf Lettuce: Moderate content, typically around 1000-2000 IU per 100 grams.
•  Red Leaf Lettuce: Moderate content, similar to green leaf lettuce, providing around 1000-2000 IU per 100 grams.

2. Vitamin K Content:

• Lollo Rosso Lettuce: High content, approximately 200-300 micrograms per 100 grams, crucial for bone health and blood clotting.
• Green Leaf Lettuce: Moderate content, contributing to bone health and blood clotting.
•  Red Leaf Lettuce: Similar content to green leaf lettuce, providing a significant amount of Vitamin K.

3. Vitamin C Content:

• Lollo Rosso Lettuce: Moderate content, around 10-20 milligrams per 100 grams, supporting immune function.
• Green Leaf Lettuce: Similar content to Lollo Rosso lettuce, providing a comparable amount of Vitamin C.
• Red Leaf Lettuce: Similar content to green leaf lettuce, offering a similar amount of Vitamin C for immune function.

In conclusion, while Lollo Rosso lettuce stands out for its higher Vitamin A content due to its vibrant color, all three lettuce varieties offer valuable vitamins and minerals to a balanced diet.

 Incorporating a variety of leafy greens ensures a diverse nutrient intake and contributes to overall health and well-being.

Mallow, also known as Malva or Malva sylvestris, is a flowering plant belonging to the Malvaceae family.

It is native to Europe, Asia, and North Africa but has been naturalized in various regions around the world.

 Mallow has a long history of medicinal and culinary use, with its leaves, flowers, and roots all being utilized for various purposes.

 The leaves of the mallow plant are often used as a leafy green vegetable and have a mild, slightly sweet flavor.

Rich in nutrients and potential health benefits, mallow is gaining popularity as a nutritious addition to salads, soups, and other culinary dishes.

Nutrient Composition of Mallow (per 100 grams):

• Vitamin A: Approximately 4240 IU
• Vitamin C: Around 35 milligrams
• Vitamin K: About 254 micrograms
• Calcium: Around 294 milligrams
• Iron: Approximately 1.6 milligrams
• Magnesium: Around 60 milligrams
• Potassium: Approximately 300 milligrams

Mallow emerges as a nutritious and versatile leafy green vegetable, offering not only its mild, slightly sweet flavor but also a range of vitamins and minerals beneficial for health.

 With significant amounts of vitamins A, C, and K, as well as minerals such as calcium, iron, magnesium, and potassium, mallow provides a valuable addition to various culinary creations.

 Whether used raw in salads, cooked in soups and stews, or incorporated into other dishes, mallow not only enhances the taste of meals but also contributes to their nutritional value.

 Incorporating mallow into your diet can provide essential nutrients and potential health benefits, making it a valuable addition to a balanced and wholesome eating plan.

Jute mallow, also known as Corchorus olitorius or Egyptian spinach, is a leafy green vegetable native to tropical and subtropical regions of Asia and Africa.

It belongs to the Malvaceae family and is prized for its nutritional value and culinary versatility.

Jute mallow leaves have a slightly mucilaginous texture and are commonly used in various cuisines around the world, especially in dishes from the Middle East, Asia, and Africa.

 With its rich nutrient profile and potential health benefits, jute mallow is gaining recognition as a nutritious addition to salads, soups, stews, and other culinary creations.

Nutrient Composition of Jute Mallow (per 100 grams)

• Vitamin A: Approximately 9100 IU
• Vitamin C: Around 56 milligrams
• Vitamin K: About 49 micrograms
• Calcium: Around 290 milligrams
• Iron: Approximately 2.5 milligrams
• Magnesium: Around 140 milligrams
• Potassium: Approximately 750 milligrams

Jute mallow emerges as a nutritious and versatile leafy green vegetable, offering not only its unique mucilaginous texture but also a range of vitamins and minerals beneficial for health.

 With significant amounts of vitamins A, C, and K, as well as minerals such as calcium, iron, magnesium, and potassium, jute mallow provides a valuable addition to various culinary creations.

Whether used raw in salads, cooked in soups and stews, or incorporated into other dishes, jute mallow not only enhances the taste of meals but also contributes to their nutritional value.

 Incorporating jute mallow into your diet can provide essential nutrients and potential health benefits, making it a valuable addition to a balanced and wholesome eating plan.

Here's the nutrient composition and content per 100 grams of mushrooms:

- Vitamins:
  - Vitamin D: Varies depending on exposure to sunlight or fortification
  - Vitamin B2 (Riboflavin): 0.45 mg
  - Vitamin B3 (Niacin): 3.6 mg
  - Vitamin B5 (Pantothenic Acid): 1.5 mg
  - Vitamin B6: 0.1 mg
  - Vitamin B9 (Folate): 25 µg
  - Vitamin C: 2.1 mg

- Minerals:
  - Potassium: 318 mg
  - Phosphorus: 120 mg
  - Magnesium: 9 mg
  - Calcium: 3 mg
  - Sodium: 5 mg
  - Iron: 0.5 mg
  - Zinc: 1.1 mg

- Other Nutrients:
  - Dietary Fiber: 1.7 g
  - Sugar: 0.7 g
  - Protein: 3.1 g
  - Calories: 22 kcal

Mushrooms are a unique source of nutrients, containing vitamins, minerals, and antioxidants. While their vitamin D content varies depending on exposure to sunlight or fortification, mushrooms are one of the few natural sources of this vitamin. They are also rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which play essential roles in metabolism and energy production.

Incorporating mushrooms into your diet can contribute to overall health and well-being. They can be enjoyed in a variety of dishes, such as stir-fries, soups, salads, and omelets, providing a savory flavor and meaty texture. Additionally, mushrooms are low in calories and fat, making them a nutritious and versatile addition to meals.

Okra Composition per 100 grams:

Calories: Approximately 33 calories.
Protein: About 2 grams.
Carbohydrates: Around 7 grams.
Fiber: Approximately 3 grams.
Fat: Less than 0.2 grams.

Vitamins and Minerals:
Vitamin C: About 23 milligrams.
Vitamin K: Approximately 53 micrograms.
Folate: Around 88 micrograms.
Magnesium: Approximately 57 milligrams.
Potassium: About 303 milligrams.

These values may vary slightly based on factors such as variety and growing conditions.

 Green onions, also known as scallions, are a popular vegetable used in various culinary dishes worldwide.

These slender, green-topped onions belong to the Allium family and are prized for their mild flavor and crisp texture.

While often used as a garnish, green onions also offer a range of nutrients that contribute to overall health.

Nutrient Composition of Green Onion (per 100g serving):

• Calories: 32 kcal
• Carbohydrates: 7.3g
• Fiber: 2.6g
• Protein: 1.8g
• Fat: 0.2g
• Vitamin C: 19.6mg (33% of DV)
• Vitamin K: 207.4mcg (259% of DV)
• Folate: 64mcg (16% of DV)
• Calcium: 72mg (7% of DV)
• Iron: 1.5mg (8% of DV)
• Potassium: 276mg (8% of DV)

 Green onions are a nutrient-rich vegetable, providing essential vitamins and minerals such as vitamin C, vitamin K, and folate.

They are low in calories and fat, making them a healthy addition to a balanced diet.

However, compared to regular onions, green onions tend to have lower levels of fiber and certain antioxidants.

 Regular onions typically contain more fiber and antioxidants, contributing to their stronger flavor and potential health benefits.

 Incorporating both green onions and regular onions into your meals can provide a diverse array of nutrients and flavors, enhancing the nutritional value and taste of your dishes.

Here's the nutrient composition and content per 100 grams of onion:

- Vitamins:
  - Vitamin C: 7.4 mg
  - Vitamin B6: 0.12 mg
  - Folate (Vitamin B9): 19 µg
  - Niacin (Vitamin B3): 0.116 mg
  - Riboflavin (Vitamin B2): 0.027 mg
  - Thiamine (Vitamin B1): 0.046 mg

- Minerals:
  - Potassium: 146 mg
  - Phosphorus: 29 mg
  - Magnesium: 10 mg
  - Calcium: 23 mg
  - Iron: 0.21 mg
  - Sodium: 4 mg
  - Zinc: 0.17 mg

- Other Nutrients:
  - Dietary Fiber: 1.7 g
  - Sugar: 4.2 g
  - Protein: 1.1 g
  - Calories: 40 kcal

Onions are a flavorful and versatile vegetable that is commonly used in various cuisines around the world. They are a good source of vitamin C, providing about 10% of the recommended daily intake per 100 grams. Onions also contain small amounts of B vitamins, including vitamin B6, folate, and niacin, as well as minerals like potassium and phosphorus.

Incorporating onions into your diet can add depth of flavor to dishes and provide essential nutrients. They can be used raw in salads, sandwiches, and salsas, or cooked in soups, stews, stir-fries, and sauces. Onions are also often caramelized or pickled to enhance their sweetness and tanginess, making them a versatile and nutritious addition to a wide range of culinary creations

Parsnips, scientifically known as Pastinaca sativa, are root vegetables that belong to the Apiaceae family.

Similar in appearance to carrots, parsnips are distinguished by their pale-yellow color and sweet, nutty flavor.

They are versatile vegetables used in various culinary dishes and are prized for their nutritional value.

Nutrient Composition of Parsnips (per 100 grams):

• Calories: Approximately 75 kcal
• Carbohydrates: Around 18 grams
• Fiber: Approximately 4.9 grams
• Protein: About 1.2 grams
• Fat: Approximately 0.3 grams
• Vitamin C: Approximately 17 milligrams
• Vitamin K: About 17 micrograms
• Vitamin E: Around 0.4 milligrams
• Potassium: Approximately 375 milligrams
• Calcium: Around 36 milligrams
• Magnesium: Approximately 29 milligrams

Parsnips emerge as nutrient-rich root vegetables, offering a moderate-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

 Whether used in soups, stews, roasted dishes, or mashed recipes, parsnips provide both culinary versatility and health benefits.

With their sweet, nutty flavor and tender texture, parsnips add depth and nutritional value to a wide range of culinary creations, making them a valuable component of any balanced diet.

Chili peppers, available in both red and green varieties, are popular spices used in cuisines worldwide for their fiery heat and vibrant flavor.

 Examining the nutrient composition of red and green chili peppers provides valuable insights into their nutritional content and potential health benefits.

Nutrient Composition of Red Chili Peppers (per 100g serving):

• Calories: 40 kcal
• Protein: 1.9g
• Total Fat: 0.4g
• Saturated Fat: 0.1g
• Trans Fat: 0g
• Carbohydrates 9g
• Dietary Fiber: 1.5g
• Sugars: 5.3g
• Cholesterol: 0mg
• Sodium: 7mg
• Potassium: 322mg
• Calcium: 13mg
• Iron: 1mg
• Vitamin A: 4166 IU
• Vitamin C: 143.7mg

Nutrient Composition of Green Chili Peppers (per 100g serving):

• Calories: 29 kcal
• Protein: 1.9g
• Total Fat: 0.2g
• Saturated Fat: 0g
• Trans Fat: 0g
• Carbohydrates: 5.3g
• Dietary Fiber: 1.5g
• Sugars: 3.4g
• Cholesterol: 0mg
• Sodium: 6mg
• Potassium: 322mg
• Calcium: 13mg
• Iron: 0.6mg
• Vitamin A: 1127 IU
• Vitamin C: 242.5mg

Red and green chili peppers' nutrient profiles highlight their roles as flavorful and low-calorie vegetable options.

Both varieties provide a modest amount of protein and fat, making them suitable additions to various dishes while adding a spicy kick.

 Additionally, they are rich in dietary fiber, vitamin C, and vitamin A, and they offer potassium and iron.

Whether used fresh, dried, or powdered, red and green chili peppers offer versatile and fiery ways to enhance both taste and nutrition in your culinary creations.

Here's the nutrient composition and content per 100 grams of green bell pepper:

- Vitamins:
  - Vitamin C: 80.4 mg
  - Vitamin A: 157 µg
  - Vitamin K: 7.4 µg
  - Vitamin E (Alpha-Tocopherol): 0.37 mg
  - Vitamin B6: 0.29 mg
  - Folate (Vitamin B9): 10 µg
  - Niacin (Vitamin B3): 0.5 mg
  - Riboflavin (Vitamin B2): 0.05 mg
  - Thiamine (Vitamin B1): 0.09 mg

- Minerals:
  - Potassium: 175 mg
  - Magnesium: 10 mg
  - Phosphorus: 20 mg
  - Calcium: 10 mg
  - Iron: 0.34 mg
  - Sodium: 3 mg
  - Zinc: 0.13 mg

- Other Nutrients:
  - Dietary Fiber: 1.7 g
  - Sugar: 3.9 g
  - Protein: 0.9 g
  - Calories: 20 kcal

Green bell peppers are rich in vitamin C, providing over 100% of the recommended daily intake per 100 grams. They are also a good source of vitamin A, vitamin K, and various B vitamins, including vitamin B6 and folate. Additionally, green bell peppers contain essential minerals such as potassium, magnesium, and iron.

Incorporating green bell peppers into your diet can contribute to immune function, vision health, and overall vitality. They can be enjoyed raw in salads, sliced as a crunchy snack, or cooked in a variety of dishes such as stir-fries, soups, and fajitas.

Here's the nutrient composition and content per 100 grams of red pepper:

- Vitamins:
  - Vitamin C: 127.7 mg
  - Vitamin A: 3726 IU
  - Vitamin K: 4.9 µg
  - Vitamin E (Alpha-Tocopherol): 1.58 mg
  - Vitamin B6: 0.29 mg
  - Folate (Vitamin B9): 26 µg
  - Niacin (Vitamin B3): 0.48 mg
  - Riboflavin (Vitamin B2): 0.1 mg
  - Thiamine (Vitamin B1): 0.09 mg

- Minerals:
  - Potassium: 211 mg
  - Magnesium: 10 mg
  - Phosphorus: 20 mg
  - Calcium: 10 mg
  - Iron: 0.43 mg
  - Sodium: 4 mg
  - Zinc: 0.17 mg

- Other Nutrients:
  - Dietary Fiber: 2.1 g
  - Sugar: 4.2 g
  - Protein: 0.9 g
  - Calories: 31 kcal

Red peppers are a vibrant and nutritious vegetable, rich in vitamin C, vitamin A, and other essential nutrients. Incorporating red peppers into your diet can support immune function, eye health, and overall well-being. They can be enjoyed raw in salads, roasted in dishes, or added to various recipes to enhance flavor and nutritional value.

here's the nutrient composition and content per 100 grams of yellow bell pepper:

- Vitamins:
  - Vitamin C: 183.5 mg
  - Vitamin A: 18 µg
  - Vitamin K: 5.4 µg
  - Vitamin E (Alpha-Tocopherol): 0.37 mg
  - Vitamin B6: 0.38 mg
  - Folate (Vitamin B9): 10 µg
  - Niacin (Vitamin B3): 0.9 mg
  - Riboflavin (Vitamin B2): 0.1 mg
  - Thiamine (Vitamin B1): 0.08 mg

- Minerals:
  - Potassium: 211 mg
  - Magnesium: 10 mg
  - Phosphorus: 26 mg
  - Calcium: 10 mg
  - Iron: 0.4 mg
  - Sodium: 5 mg
  - Zinc: 0.2 mg

- Other Nutrients:
  - Dietary Fiber: 1.7 g
  - Sugar: 6 g
  - Protein: 1 g
  - Calories: 27 kcal

Yellow bell peppers are particularly rich in vitamin C, providing over 300% of the recommended daily intake per 100 grams. They also contain vitamin B6, vitamin E, and various B vitamins, albeit in smaller amounts compared to vitamin C. Additionally, yellow bell peppers provide essential minerals such as potassium, magnesium, and iron.

Incorporating yellow bell peppers into your diet can contribute to immune function, skin health, and overall well-being. They can be enjoyed raw in salads, sliced as a snack, or cooked in various dishes such as stir-fries, kebabs, and stuffed peppers.

Here's the nutrient composition and content per 100 grams of potato:

- Vitamins:
  - Vitamin C: 19.7 mg
  - Vitamin B6: 0.298 mg
  - Folate (Vitamin B9): 15 µg
  - Niacin (Vitamin B3): 1.05 mg
  - Riboflavin (Vitamin B2): 0.03 mg
  - Thiamine (Vitamin B1): 0.08 mg
  - Vitamin K: 2.2 µg
  - Vitamin E (Alpha-Tocopherol): 0.01 mg

- Minerals:
  - Potassium: 429 mg
  - Phosphorus: 57 mg
  - Magnesium: 23 mg
  - Calcium: 12 mg
  - Iron: 0.81 mg
  - Sodium: 6 mg
  - Zinc: 0.29 mg

- Other Nutrients:
  - Dietary Fiber: 2.2 g
  - Sugar: 0.8 g
  - Protein: 2.02 g
  - Calories: 87 kcal

Potatoes are a staple food and an excellent source of energy. They are rich in vitamins and minerals, particularly vitamin C and potassium. Vitamin C supports the immune system and promotes healthy skin, while potassium helps regulate blood pressure and muscle function. Potatoes also provide fiber, which aids in digestion and helps maintain bowel health.

Incorporating potatoes into your diet can be done in various ways, including boiling, baking, roasting, or mashing them. They can be enjoyed as a side dish, added to soups and stews, or used as the main ingredient in dishes such as potato salad or gratin.

However, it's essential to consume them in moderation and be mindful of added fats and sodium when preparing them.

 NB: Yams, potatoes, and sweet potatoes are all starchy root vegetables, but they have some differences in their nutrient profiles:

Yams:

• Appearance: Yams have rough, dark brown or bark-like skin with starchy, pale flesh. They are cylindrical in shape and can grow quite large.
• Nutritional Profile: Yams are rich in carbohydrates and provide a good source of fiber. They are also a good source of vitamins C and B6, potassium, and manganese.
• Calories: Approximately 118 calories per 100 grams.
• Key Nutrients: Vitamin C, Vitamin B6, Potassium, Manganese, Fiber.

Potatoes:

• Appearance: Potatoes have smooth, thin skin that can vary in color from brown to red or yellow. The flesh can be white, yellow, or purple, depending on the variety.
• Nutritional Profile: Potatoes are also rich in carbohydrates and provide a good source of fiber. They are a good source of vitamin C and potassium, especially when eaten with the ski.
• Calories: Approximately 77 calories per 100 grams.
• Key Nutrients: Vitamin C, Potassium, Fiber.

Sweet Potatoes:

• Appearance: Sweet potatoes have smooth skin with a range of colors, including orange, white, and purple. The flesh is sweet and moist, with colors varying from white to deep orange or purple.
• Nutritional Profile: Sweet potatoes are high in complex carbohydrates and provide a good source of fiber. They are rich in vitamin A (as beta-carotene), vitamin C, and potassium.
• Calories: Approximately 86 calories per 100 grams.
• Key Nutrients: Vitamin A (as beta-carotene), Vitamin C, Potassium, Fiber.

In summary, while all three root vegetables provide a good source of carbohydrates and fiber, their nutrient compositions differ slightly.

 Yams are rich in vitamin C, vitamin B6, and manganese, while potatoes are particularly high in vitamin C and potassium.

Sweet potatoes stand out for their high vitamin A content (as beta-carotene), along with vitamin C and potassium.

Depending on dietary needs and preferences, incorporating a variety of these root vegetables into meals can provide a range of essential nutrients.

Here's the nutrient composition and content per 100 grams of sweet potato:

- Vitamins:
  - Vitamin A: 709 µg (as beta-carotene)
  - Vitamin C: 2.4 mg
  - Vitamin B6: 0.209 mg
  - Folate (Vitamin B9): 11 µg
  - Niacin (Vitamin B3): 0.557 mg
  - Riboflavin (Vitamin B2): 0.061 mg
  - Thiamine (Vitamin B1): 0.078 mg
  - Vitamin E (Alpha-Tocopherol): 0.26 mg

- Minerals:
  - Potassium: 337 mg
  - Phosphorus: 47 mg
  - Magnesium: 25 mg
  - Calcium: 30 mg
  - Iron: 0.61 mg
  - Sodium: 55 mg
  - Zinc: 0.3 mg

- Other Nutrients:
  - Dietary Fiber: 3 g
  - Sugar: 4.2 g
  - Protein: 1.6 g
  - Calories: 86 kcal

Sweet potatoes are highly nutritious root vegetables that are rich in vitamins, minerals, and fiber. They are particularly known for their high content of beta-carotene, a precursor to vitamin A, providing about 140% of the recommended daily intake per 100 grams. Sweet potatoes also contain vitamin C, vitamin B6, and various other vitamins and minerals, making them a valuable addition to a balanced diet.

Incorporating sweet potatoes into your diet can be done in numerous ways. They can be roasted, boiled, steamed, or mashed and enjoyed as a side dish or main course. Sweet potatoes can also be used in soups, stews, salads, and baked goods, providing a delicious and nutritious addition to a wide range of culinary creations

 NB: Yams, potatoes, and sweet potatoes are all starchy root vegetables, but they have some differences in their nutrient profiles:

Yams:

• Appearance: Yams have rough, dark brown or bark-like skin with starchy, pale flesh. They are cylindrical in shape and can grow quite large.
• Nutritional Profile: Yams are rich in carbohydrates and provide a good source of fiber. They are also a good source of vitamins C and B6, potassium, and manganese.
• Calories: Approximately 118 calories per 100 grams.
• Key Nutrients: Vitamin C, Vitamin B6, Potassium, Manganese, Fiber.

Potatoes:

• Appearance: Potatoes have smooth, thin skin that can vary in color from brown to red or yellow. The flesh can be white, yellow, or purple, depending on the variety.
• Nutritional Profile: Potatoes are also rich in carbohydrates and provide a good source of fiber. They are a good source of vitamin C and potassium, especially when eaten with the ski.
• Calories: Approximately 77 calories per 100 grams.
• Key Nutrients: Vitamin C, Potassium, Fiber.

Sweet Potatoes:

• Appearance: Sweet potatoes have smooth skin with a range of colors, including orange, white, and purple. The flesh is sweet and moist, with colors varying from white to deep orange or purple.
• Nutritional Profile: Sweet potatoes are high in complex carbohydrates and provide a good source of fiber. They are rich in vitamin A (as beta-carotene), vitamin C, and potassium.
• Calories: Approximately 86 calories per 100 grams.
• Key Nutrients: Vitamin A (as beta-carotene), Vitamin C, Potassium, Fiber.

In summary, while all three root vegetables provide a good source of carbohydrates and fiber, their nutrient compositions differ slightly.

 Yams are rich in vitamin C, vitamin B6, and manganese, while potatoes are particularly high in vitamin C and potassium.

Sweet potatoes stand out for their high vitamin A content (as beta-carotene), along with vitamin C and potassium.

Depending on dietary needs and preferences, incorporating a variety of these root vegetables into meals can provide a range of essential nutrients.

Nutrition Composition of Pumpkin (per 100g serving, cooked):

• Calories: 26 kcal
• Protein: 1gFat: 0.1g
• Carbohydrates: 6.5g
• Fiber: 0.5g
• Vitamin A: 2460 IU
• Vitamin C: 9mg
• Vitamin E: 1.06mg
• Vitamin K: 1.1mcg
• Thiamin (Vitamin B1): 0.05mg
• Riboflavin (Vitamin B2): 0.11mg
• Niacin (Vitamin B3): 0.6mg
• Vitamin B6: 0.06mg
• Folate (Vitamin B9): 16mcg
• Pantothenic Acid (Vitamin B5): 0.298mg
• Calcium: 21mgIron: 0.8mg
• Magnesium: 12mg
• Phosphorus: 44mg
• Potassium: 340mg
• Sodium: 1mgZinc: 0.32mg
• Copper: 0.061mg
• Manganese: 0.125mg

Pumpkin is a nutrient-rich vegetable that offers an array of vitamins, minerals, and antioxidants. It is particularly high in vitamin A, which is essential for vision health and immune function, as well as vitamin C, which supports immune health and collagen production.

Additionally, pumpkin provides important minerals like potassium, which is crucial for heart health and muscle function, and fiber, which aids in digestion and promotes satiety. Incorporating pumpkin into your diet can help enhance overall nutritional intake and contribute to a balanced and healthy lifestyle.

Radishes are low in calories and provide a variety of nutrients. 

Here's a general overview of the nutrient composition of radishes per 100 grams:

Calories: Approximately 16 kcal
Carbohydrates: Approximately 3.4 grams
Fiber: Approximately 1.6 grams
Protein: Approximately 0.7 grams
Fat: Approximately 0.1 grams

Vitamin C: Approximately 14 milligrams (23% of the Daily Value)
Potassium: Approximately 233 milligrams (7% of the Daily Value)
Folate: Approximately 25 micrograms (6% of the Daily Value)
Calcium: Approximately 25 milligrams (2% of the Daily Value)
Magnesium: Approximately 10 milligrams (3% of the Daily Value)

Radishes are also a good source of antioxidants, particularly anthocyanins, which give them their red color. 
Additionally, radishes are high in water content and can contribute to hydration and overall hydration.
Please note that these values are approximate and can vary based on factors such as the specific variety of radish and growing conditions.

Rhubarb, scientifically known as Rheum rhabarbarum, is a perennial vegetable prized for its tart flavor and vibrant color.

 Despite its common use in desserts and jams, rhubarb is botanically a vegetable and is rich in nutrients, making it a valuable addition to various culinary creations.

Nutrient Composition of Rhubarb (per 100 grams):

• Calories: Approximately 21 kcal
• Carbohydrates: Around 4.5 grams
• Fiber: Approximately 1.8 grams
• Protein: About 0.9 grams
• Fat: Approximately 0.2 grams
• Vitamin C: Approximately 8 milligrams
• Vitamin K: About 29 micrograms
• Calcium: Around 86 milligrams
• Potassium: Approximately 288 milligrams
• Magnesium: About 12 milligrams

Rhubarb offers a unique flavor profile along with a range of essential nutrients per 100 grams serving. Whether used in pies, sauces, or compotes, rhubarb adds both taste and nutritional value to various culinary dishes.

 With its low-calorie content and significant levels of fiber, vitamins, and minerals, rhubarb is a versatile and healthful option for individuals seeking to incorporate nutrient-rich foods into their diet.

Rutabaga, also known as Swede or Swedish turnip, is a root vegetable that belongs to the Brassicaceae family.

With its yellow-orange flesh and slightly sweet, earthy flavor, rutabaga is a versatile ingredient used in a variety of culinary dishes.

It is prized for its nutritional value and ability to enhance the taste and texture of soups, stews, roasted dishes, and more.

Nutrient Composition of Rutabaga (per 100 grams):

• Calories: Approximately 37 kcal
• Carbohydrates: Around 8.4 grams
• Fiber: Approximately 2.3 grams
• Protein: About 1 gram
• Fat: Approximately 0.2 grams
• Vitamin C: Approximately 25 milligrams
• Vitamin K: About 1 microgram
• Vitamin B6: Around 0.1 milligrams
• Potassium: Approximately 305 milligrams
• Calcium: Around 43 milligrams
• Magnesium: Approximately 20 milligrams

Rutabaga emerges as a nutrient-rich root vegetable, offering a low-calorie option packed with essential vitamins, minerals, and fiber per 100 grams serving.

 Whether used in soups, stews, mashed dishes, or roasted meals, rutabaga provides both culinary versatility and health benefits.

With its sweet, earthy flavor and firm texture, rutabaga adds depth and nutritional value to a wide range of culinary creations, making it a valuable addition to any diet.

 NB: Rutabaga and turnips are both root vegetables that belong to the Brassicaceae family and are often confused due to their similar appearance.

 However, they have some distinct differences:

Rutabaga:

• Appearance: Rutabagas are larger than turnips and have a rough, pale yellow or tan skin with a purple or brownish top. They have yellow-orange flesh.
• Flavor: Rutabagas have a slightly sweet, earthy flavor with a hint of bitterness.
• Nutritional Profile: Rutabagas are rich in vitamins C and B6, as well as potassium and fiber. They are lower in calories compared to turnips.
• Uses: Rutabagas can be boiled, roasted, mashed, or added to soups and stews. They are often used as a lower-carb alternative to potatoes,

Turnips:

• Appearance: Turnips are smaller than rutabagas and have a smoother, white or purple skin. They have white flesh that may have a slightly peppery taste.
• Flavor: Turnips have a slightly peppery flavor, especially when raw, and become sweeter when cooked.
• Nutritional Profile: Turnips are high in vitamins C and K, as well as potassium and fiber. They are also lower in calories compared to potatoes.
• Uses: Turnips can be eaten raw in salads, but they are more commonly cooked by boiling, roasting, or sautéing. They are often used in soups, stews, and casserole.

In summary, while rutabagas and turnips share some similarities, such as being root vegetables with edible greens, they have distinct flavors, appearances, and nutritional profiles.

 Both can be delicious additions to a variety of dishes, depending on personal preference and culinary traditions.

Here's the nutrient composition and content per 100 grams of spinach:

- Vitamins:
  - Vitamin A (as Beta-Carotene): 9377 IU
  - Vitamin C (Ascorbic Acid): 28.1 mg
  - Vitamin K: 482.9 µg
  - Vitamin E (Alpha-Tocopherol): 2.0 mg
  - Vitamin B1 (Thiamine): 0.08 mg
  - Vitamin B2 (Riboflavin): 0.19 mg
  - Vitamin B3 (Niacin): 0.8 mg
  - Vitamin B6: 0.2 mg
  - Folate (Vitamin B9): 194 µg

- Minerals:
  - Calcium: 99 mg
  - Iron: 2.7 mg
  - Magnesium: 79 mg
  - Phosphorus: 49 mg
  - Potassium: 558 mg
  - Sodium: 79 mg
  - Zinc: 0.5 mg

- Other Nutrients:
  - Dietary Fiber: 2.2 g
  - Protein: 2.9 g
  - Calories: 23 kcal

Spinach is a nutrient-dense leafy green vegetable that is particularly rich in vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. It's also a good source of dietary fiber, protein, and various phytonutrients, including lutein and zeaxanthin, which are beneficial for eye health.

Incorporating spinach into your diet can help support immune function, bone health, vision, and overall vitality. Whether enjoyed raw in salads, blended into smoothies, sautéed as a side dish, or incorporated into various recipes, spinach adds both flavor and nutritional value to meals.

Squash is a versatile vegetable belonging to the gourd family, characterized by its unique shape and vibrant colors.

It comes in various varieties, including butternut squash, acorn squash, and spaghetti squash.

Squash is rich in vitamins, minerals, and antioxidants, making it a nutritious addition to any diet.

It can be roasted, steamed, mashed, or used in soups, stews, and casseroles.

Nutrient Composition (per 100g serving, cooked):

• Calories: 40
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 1g
• Fat: 0.1g
• Vitamin A: 214% of the Daily Value (DV)
• Vitamin C: 18% of DV
• Vitamin K: 11% of DV
• Potassium: 8% of DV
• Magnesium: 7% of DV

Squash is a nutrient-dense vegetable that offers an array of health benefits. It is particularly rich in vitamins A and C, which are important for immune function, vision health, and skin health. Additionally, squash provides fiber and antioxidants that support digestive health and reduce inflammation in the body.

Swiss chard, a leafy green vegetable with colorful stems and tender leaves, is a versatile and nutritious addition to many cuisines.

Known for its earthy flavor and nutritional benefits, Swiss chard is commonly used in various dishes, from salads and soups to sautés and side dishes.

In this nutritional analysis, we explore the nutrient composition of Swiss chard, highlighting variations by type and its potential health benefits.

Nutrient Composition of Swiss Chard (per 1 cup, chopped, approximately 175 grams):

• Calories: 35 kcal
• Carbohydrates: 7g
• Dietary Fiber: 3g
• Sugars: 1g
• Protein: 3g
• Fat: 0g
• Vitamin A: 10,800 IU (360% of DV)
• Vitamin C: 31mg (37% of DV)
• Vitamin K: 299mcg (249% of DV)
• Folate: 15mcg (4% of DV)
• Calcium: 101mg (10% of DV)
• Iron: 2mg (11% of DV)
• Potassium: 136mg (3% of DV)

Swiss chard is not only delicious but also highly nutritious, providing a wide range of vitamins, minerals, and antioxidants essential for overall health.

Its versatility makes it a valuable ingredient in many cuisine, adding flavor, texture, and color to a variety of dishes.

With its low-calorie content and high nutrient density, Swiss chard is an excellent choice for promoting health and well-being.

 Incorporating Swiss chard into your diet can help ensure a balanced intake of essential nutrients, supporting optimal health and vitality.

 Here's a breakdown of the nutrient composition of taro per 100 grams of raw taro:

• Calories: Approximately 112 calories
• Carbohydrates: Around 26 grams
• Dietary Fiber: Provides about 4 grams of fiber
• Protein: Typically around 1 gram
• Fat: Very low, usually less than 0.2 grams
• Sodium: Low, typically less than 5 milligrams
• Cholesterol: Cholesterol-free

Vitamins and minerals in taro may include:

• Vitamin C: Provides a moderate amount, around 20 milligrams, which supports the immune system and collagen production.
• Vitamin B6: Contains a significant amount, contributing approximately 0.2 milligrams, which is important for metabolism and nervous system function.
• Folate: Offers a moderate amount, around 20 micrograms, important for cell division and DNA synthesis.
• Potassium: Provides a significant amount, around 591 milligrams, crucial for heart health and muscle function.
• Magnesium: Contains a moderate amount, contributing approximately 33 milligrams, important for bone health and energy metabolism.

In conclusion, taro is a nutritious root vegetable rich in carbohydrates, fiber, vitamins, and minerals.

 It can be a valuable addition to a balanced diet, providing essential nutrients and versatility in culinary applications.

However, it's important to note that taro should be cooked thoroughly before consumption to neutralize any potentially harmful substances.

Here's the nutrient composition and content per 100 grams of tomato:

- Vitamins:
  - Vitamin C: 13.7 mg
  - Vitamin K: 7.9 µg
  - Vitamin A: 42 IU
  - Vitamin E (Alpha-Tocopherol): 0.54 mg
  - Vitamin B6: 0.08 mg
  - Folate (Vitamin B9): 15 µg
  - Niacin (Vitamin B3): 0.594 mg
  - Riboflavin (Vitamin B2): 0.03 mg
  - Thiamine (Vitamin B1): 0.037 mg

- Minerals:
  - Potassium: 237 mg
  - Phosphorus: 24 mg
  - Magnesium: 11 mg
  - Calcium: 10 mg
  - Iron: 0.27 mg
  - Sodium: 5 mg
  - Zinc: 0.17 mg

- Other Nutrients:
  - Dietary Fiber: 1.2 g
  - Sugar: 2.6 g
  - Protein: 0.9 g
  - Calories: 18 kcal

Tomatoes are a popular and versatile fruit that is rich in vitamins and minerals. They are particularly known for their high content of vitamin C, providing about 15% of the recommended daily intake per 100 grams. Tomatoes also contain significant amounts of vitamin K, vitamin A, and vitamin E, as well as minerals like potassium and phosphorus.

Incorporating tomatoes into your diet can support overall health and well-being. They can be enjoyed raw in salads, sandwiches, and salsas, or cooked in soups, sauces, stir-fries, and stews. Tomatoes are also commonly used to make juices, sauces, and condiments, providing a delicious and nutritious addition to a wide range of culinary creations

NB : Here's a comparison of the nutrient differences and figures between fresh tomato, tomato paste, and ketchup, sorted by differences:

1. Calories:

• Fresh Tomato: Approximately 18 calories per 100 grams.
• Tomato Paste: Approximately 82 calories per 100 grams.
• Ketchup: Approximately 100 calories per 100 grams.

2. Sugars:

• Fresh Tomato: Typically low, providing around 2-3 grams of natural sugars per 100 grams.
• Tomato Paste: Contains natural sugars from the concentrated tomatoes, but in a more concentrated form, providing around 8-10 grams per 100 grams.
• Ketchup: Typically high in added sugars, providing around 20-25 grams per 100 grams.

3. Protein:

• Fresh Tomato: Minimal, usually less than 1 gram per 100 grams.
• Tomato Paste: Typically around 4 grams of protein per 100 grams.
• Ketchup: Minimal protein content, usually less than 1 gram per 100 grams.

4. Sodium:

• Fresh Tomato: Naturally low in sodium, typically less than 5 milligrams per 100 grams.
•  Tomato Paste: Varies, but can be moderate to high in sodium, ranging from 10 milligrams to 50 milligrams or more per 100 grams.
•  Ketchup: Can be high in sodium due to added salt, ranging from 400 milligrams to 1000 milligrams or more per 100 grams.

5. Vitamin C:

• Fresh Tomato: Provides a significant amount of Vitamin C, around 10-15 milligrams per 100 grams.
• Tomato Paste: Contains some Vitamin C, but less than fresh tomatoes, providing around 5-10 milligrams per 100 grams.
• Ketchup: Offers a small amount of Vitamin C, similar to tomato paste, around 5-10 milligrams per 100 grams.

In conclusion, while all three tomato products offer valuable nutrients, their nutrient compositions vary significantly due to differences in processing and added ingredients.

 Fresh tomatoes provide the lowest calorie and sugar content, along with natural vitamins and minerals.

Tomato paste is more concentrated and provides a higher calorie and protein content, while ketchup often contains added sugars and sodium for flavor enhancement.

 It's essential to consider these differences when incorporating them into your diet.

Truffles are a type of highly prized and expensive fungus that grows underground near the roots of certain trees, such as oak and hazelnut trees.

They are known for their intense aroma and earthy flavor, making them a delicacy in many cuisines.

Here's a breakdown of their nutrient profile per 100 grams:

• Calories: Approximately 31-60 calories
• Carbohydrates: Typically low, around 3-7 grams
• Dietary Fiber: Provides a significant amount of fiber, around 2-3 grams
• Protein: Generally low, around 2-4 grams
• Fat: Usually low, around 1-3 grams
• Saturated Fat: Minimal, typically less than 1 gram
• Sodium: Low, usually less than 5 milligrams
• Cholesterol: Cholesterol-free

Truffles are not particularly rich in vitamins and minerals, but they do contain some essential nutrients in small amounts, including:

• Iron: Provides a moderate amount of iron, around 1-2 milligrams per 100 grams, which is important for oxygen transport in the blood.
• Zinc: Contains a small amount of zinc, contributing approximately 0.5-1 milligram per 100 grams, which is important for immune function and wound healing.
• Vitamin C: Provides a small amount of vitamin C, around 1-2 milligrams per 100 grams, which is important for immune function and collagen production.

In conclusion, while truffles are not a significant source of nutrients, they are highly valued for their unique flavor and aroma.

They are often used sparingly as a garnish or flavoring agent in gourmet dishes, adding depth and complexity to the culinary experience.

Turnips are a root vegetable widely used in many cuisines, valued for their crisp texture and slightly peppery flavor.

They are rich in essential nutrients and can be enjoyed both raw and cooked, adding depth and earthiness to a variety of dishes. In this nutritional analysis, we explore the nutrient composition of turnips, highlighting variations by type and their potential health benefits.

Nutrient Composition of Turnips (per 1 cup, cubed, approximately 130 grams):

• Calories: 36 kcal
• Carbohydrates: 8g
• Dietary Fiber: 2g
• Sugars: 4g
• Protein: 1g
• Fat: 0g
• Vitamin C: 21mg (23% of DV)
• Vitamin K: 0.2mcg (2% of DV)
• Folate: 19mcg (5% of DV)
• Calcium: 37mg (3% of DV)
• Potassium: 231mg (5% of DV)

Turnips are a nutritious addition to a balanced diet, providing a good source of dietary fiber, vitamin C, and other essential nutrients.

Whether enjoyed raw in salads or cooked in soups, stews, or stir-fries, turnips offer versatility and flavor to a variety of dishes.

 Incorporating turnips into meals adds texture, flavor, and nutritional value, contributing to overall health and well-being.

 NB: Rutabaga and turnips are both root vegetables that belong to the Brassicaceae family and are often confused due to their similar appearance.

 However, they have some distinct differences:

Rutabaga:

• Appearance: Rutabagas are larger than turnips and have a rough, pale yellow or tan skin with a purple or brownish top. They have yellow-orange flesh.
• Flavor: Rutabagas have a slightly sweet, earthy flavor with a hint of bitterness.
• Nutritional Profile: Rutabagas are rich in vitamins C and B6, as well as potassium and fiber. They are lower in calories compared to turnips.
• Uses: Rutabagas can be boiled, roasted, mashed, or added to soups and stews. They are often used as a lower-carb alternative to potatoes,

Turnips:

• Appearance: Turnips are smaller than rutabagas and have a smoother, white or purple skin. They have white flesh that may have a slightly peppery taste.
• Flavor: Turnips have a slightly peppery flavor, especially when raw, and become sweeter when cooked.
• Nutritional Profile: Turnips are high in vitamins C and K, as well as potassium and fiber. They are also lower in calories compared to potatoes.
• Uses: Turnips can be eaten raw in salads, but they are more commonly cooked by boiling, roasting, or sautéing. They are often used in soups, stews, and casserole.

In summary, while rutabagas and turnips share some similarities, such as being root vegetables with edible greens, they have distinct flavors, appearances, and nutritional profiles.

 Both can be delicious additions to a variety of dishes, depending on personal preference and culinary traditions.

Canning is another common preservation method used for vegetables, and like freezing, it can affect the nutrient composition of the vegetables. Here's how canned vegetables compare to fresh ones:

1. Vitamins and Minerals: Canned vegetables generally retain most of their vitamins and minerals, but some heat-sensitive vitamins like vitamin C and certain B vitamins may experience slight losses during the canning process. However, many canned vegetables are processed shortly after harvesting, which helps to preserve their nutrient content.

2. Fiber: Canned vegetables typically retain their fiber content, which is important for digestive health and overall well-being. However, some canned vegetables may contain added salt or sugar, so it's essential to check the label and choose low-sodium or no-added-salt varieties when possible.

3. Antioxidants: Canned vegetables can still contain significant levels of antioxidants, which help protect the body from oxidative stress and inflammation. While the canning process may lead to some loss of water-soluble antioxidants, many beneficial compounds remain intact.

4. Texture and Flavor: Canned vegetables may have a softer texture compared to fresh vegetables due to the heat treatment involved in the canning process. Some people also find that canned vegetables have a slightly different flavor compared to fresh ones, but this can vary depending on personal preference and the specific vegetable.

5. Convenience: Canned vegetables offer the convenience of long shelf life and easy storage, making them a convenient option for stocking up on nutritious foods. They are also readily available year-round and can be used in a variety of recipes.

6. Added Ingredients: Some canned vegetables may contain added salt, sugar, or preservatives for flavor enhancement or preservation. Choosing low-sodium or no-added-salt varieties and rinsing canned vegetables before use can help reduce sodium intake.

Overall, both canned and fresh vegetables can be nutritious options when incorporated into a balanced diet.

 While fresh vegetables are often prized for their texture and flavor, canned vegetables offer convenience and can be just as nutritious, especially when choosing varieties with minimal added ingredients.

Incorporating a variety of both fresh and canned vegetables into meals can help ensure a diverse nutrient intake.

Freezing vegetables is a common preservation method that helps retain their nutritional value while extending their shelf life.

However, there are some differences in the nutrient composition between frozen and fresh vegetables:

1. Vitamins and Minerals: Frozen vegetables generally retain most of their vitamins and minerals compared to fresh vegetables. The freezing process helps to preserve these nutrients by slowing down enzymatic reactions and microbial growth. However, some heat-sensitive vitamins like vitamin C may experience slight losses during the blanching process before freezing.

2. Fiber: Frozen vegetables typically contain similar amounts of fiber as fresh vegetables. Fiber is important for digestive health, promoting satiety, and regulating blood sugar levels.

3. Antioxidants: Frozen vegetables can retain significant levels of antioxidants, which are compounds that help protect the body from oxidative stress and inflammation. The freezing process helps to preserve these beneficial compounds, although there may be slight losses compared to fresh vegetables.

4. Texture and Flavor: While freezing helps to preserve the nutrient content of vegetables, it can sometimes affect their texture and flavor. Some vegetables may become slightly softer after freezing and thawing, but this generally doesn't significantly impact their nutritional value.

5. Convenience: Frozen vegetables offer the convenience of year-round availability and longer storage times compared to fresh vegetables. They can be a convenient option for busy individuals or for those living in areas where fresh produce may not be readily available.

6. Added Ingredients: It's essential to check the ingredient list when purchasing frozen vegetables, as some may contain added salt or sauces for flavor enhancement. Opting for plain frozen vegetables without added ingredients can help minimize added sodium and other additives.

Overall, both frozen and fresh vegetables can be nutritious options when incorporated into a balanced diet.

While fresh vegetables are often prized for their texture and flavor, frozen vegetables offer convenience and can be just as nutritious, if not more so, depending on factors such as storage time and cooking methods.

 Incorporating a variety of both fresh and frozen vegetables into meals can help ensure a diverse nutrient intake.

Wine leaves, also known as grape leaves or vine leaves, are an integral part of Lebanese cuisine, particularly in dishes such as stuffed grape leaves (warak enab).

These tender leaves are prized for their delicate flavor and versatile culinary uses. In this nutritional analysis, we explore the nutrient composition of wine leaves, highlighting their potential health benefits and culinary applications.

Nutrient Composition of Wine Leaves (per 1 cup, approximately 133 grams):

• Calories: 14 kcal
• Carbohydrates: 3g
• Dietary Fiber: 1g
• Sugars: 0g
• Protein: 1g
• Fat: 0g
• Vitamin A: 50 IU (1% of DV)
• Vitamin C: 4mg (7% of DV)
• Vitamin K: 36mcg (45% of DV)
• Folate: 11mcg (3% of DV)
• Calcium: 14mg (1% of DV)
• Iron: 1mg (6% of DV)
• Potassium: 215mg (6% of DV)

Wine leaves are not only flavorful but also offer a range of vitamins, minerals, and antioxidants beneficial for health.

Their use in Lebanese cuisine adds depth and complexity to dishes, enhancing both taste and texture.

With their low-calorie content and high nutrient density, wine leaves are a healthy addition to the diet, providing essential nutrients that support overall well-being.

Whether used in traditional stuffed grape leaves or as a wrap for various fillings, wine leaves contribute to a diverse and nutritious Lebanese culinary experience.

Yam, scientifically known as Dioscorea species, is a starchy tuberous root vegetable that is widely consumed in many parts of the world.

It belongs to the Dioscoreaceae family and comes in various shapes, sizes, and colors, ranging from white, yellow, purple, to orange.

 Yam is prized for its versatility in culinary applications and its nutritional value, making it a staple food in many cultures.

Nutrient Composition of Yam (per 100 grams):

• Calories: Approximately 118 kcal
• Carbohydrates: Around 27.9 grams
• Fiber: Approximately 4.1 grams
• Protein: About 1.5 grams
• Fat: Approximately 0.2 grams
• Vitamin C: Approximately 17 milligrams
• Vitamin B6: About 0.2 milligrams
• Vitamin B9 (Folate): Around 23 micrograms
• Potassium: Approximately 816 milligrams
• Calcium: Around 17 milligrams
• Magnesium: Approximately 21 milligrams

Yam is a nutrient-rich root vegetable, offering a substantial source of carbohydrates, fiber, vitamins, and minerals per 100 grams serving.

 Whether boiled, mashed, fried, or roasted, yam serves as a versatile and nutritious ingredient in various culinary dishes.

 With its satisfying texture and earthy flavor, yam provides both culinary enjoyment and health benefits for individuals seeking to incorporate wholesome tubers into their diet.

 NB: Yams, potatoes, and sweet potatoes are all starchy root vegetables, but they have some differences in their nutrient profiles:

Yams:

• Appearance: Yams have rough, dark brown or bark-like skin with starchy, pale flesh. They are cylindrical in shape and can grow quite large.
• Nutritional Profile: Yams are rich in carbohydrates and provide a good source of fiber. They are also a good source of vitamins C and B6, potassium, and manganese.
• Calories: Approximately 118 calories per 100 grams.
• Key Nutrients: Vitamin C, Vitamin B6, Potassium, Manganese, Fiber.

Potatoes:

• Appearance: Potatoes have smooth, thin skin that can vary in color from brown to red or yellow. The flesh can be white, yellow, or purple, depending on the variety.
• Nutritional Profile: Potatoes are also rich in carbohydrates and provide a good source of fiber. They are a good source of vitamin C and potassium, especially when eaten with the ski.
• Calories: Approximately 77 calories per 100 grams.
• Key Nutrients: Vitamin C, Potassium, Fiber.

Sweet Potatoes:

• Appearance: Sweet potatoes have smooth skin with a range of colors, including orange, white, and purple. The flesh is sweet and moist, with colors varying from white to deep orange or purple.
• Nutritional Profile: Sweet potatoes are high in complex carbohydrates and provide a good source of fiber. They are rich in vitamin A (as beta-carotene), vitamin C, and potassium.
• Calories: Approximately 86 calories per 100 grams.
• Key Nutrients: Vitamin A (as beta-carotene), Vitamin C, Potassium, Fiber.

In summary, while all three root vegetables provide a good source of carbohydrates and fiber, their nutrient compositions differ slightly.

 Yams are rich in vitamin C, vitamin B6, and manganese, while potatoes are particularly high in vitamin C and potassium.

Sweet potatoes stand out for their high vitamin A content (as beta-carotene), along with vitamin C and potassium.

Depending on dietary needs and preferences, incorporating a variety of these root vegetables into meals can provide a range of essential nutrients.

Here's the nutrient composition and content per 100 grams of zucchini:

- Vitamins:
  - Vitamin C: 17.9 mg
  - Vitamin K: 4.3 µg
  - Vitamin A: 200 IU
  - Folate (Vitamin B9): 24 µg
  - Vitamin E (Alpha-Tocopherol): 0.1 mg
  - Vitamin B6: 0.163 mg
  - Riboflavin (Vitamin B2): 0.05 mg
  - Thiamine (Vitamin B1): 0.05 mg
  - Niacin (Vitamin B3): 0.48 mg

- Minerals:
  - Potassium: 261 mg
  - Phosphorus: 38 mg
  - Magnesium: 18 mg
  - Calcium: 16 mg
  - Iron: 0.37 mg
  - Sodium: 8 mg
  - Zinc: 0.32 mg

- Other Nutrients:
  - Dietary Fiber: 1 g
  - Sugar: 3.1 g
  - Protein: 1.2 g
  - Calories: 17 kcal

Zucchini is a versatile and nutrient-rich vegetable that is low in calories and high in water content. It is a good source of vitamin C, providing about 20% of the recommended daily intake per 100 grams. Zucchini also contains significant amounts of potassium, vitamin B6, and folate, as well as other vitamins and minerals.

Incorporating zucchini into your diet can contribute to overall hydration and provide essential nutrients. It can be enjoyed raw in salads, grilled as a side dish, spiralized as a pasta alternative, or added to soups, stews, and stir-fries for extra flavor and nutrition.