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What's inside a kumara?

Kumaras are absolute powerhouses of nutrients. To give you an idea, one medium size kumara contains:

- Almost twice the Recommended Daily Allowance (RDA) of vitamin A

- 42 percent of the RDA for Vitamin C

- Four times the RDA for beta carotene

- Only about 130 to 160 calories

- And when eaten with the skin, Kumara has more fibre than oatm eal

Here's the low down on Kumara nutrition from Fieldco Foods, Kumara farmers near Kaipara, New Zealand.

Per 100g serving, one kumara provides...

Energy 413 kj
Protein 1.2 g
Carbohydrate total 23.3 g
Sugar total 12 g
Fat total 0.2 g
Saturated fat 0.1 g
Sodium 85 mg
Potassium 634 mg
Iron 0.6 mg
Folate 14 ug
Vitamin A 161 ug RE
Vitamin B 0.39 mg

Calcium 17 mg Vitamin C 31 mg
Iron 0.6 mg Thiamin 0.15 mg
Potassium 634 mg Riboflavin 0.07 mg
Sodium 85 mg Folate 14 ug
Selenium 0.3 ug Niacin 1.7 mg
Zinc 0.3 ug Vitamin A 161 ug

For more information, visit  http://www.fieldco.co.nz/about-kumara/kumura-facts

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