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
Minerals
Vitamins
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