1. Artichoke Alchemy: Unveiling the Marvels of Thistle
Artichoke, the unsung hero of vegetables, transforms into a culinary delight when its secrets are revealed. Delving beyond its thistle-like appearance, the artichoke is, in fact, the premature bloom of a plant, disguised as a vegetable. Unmasking its nutritional profile, here’s what 100g of artichoke brings to the table:
Nutritional Breakdown (per 100g):
- Calories: 47 kcal
- Carbohydrate: 10.5 g
- Fiber: 5.4 g
- Sugar: 1.0 g
- Fat: 0.2 g
- Protein: 3.3 g
- Vitamin C: 20% RDA
- Vitamin K1: 18% RDA
- Folate: 17% RDA
- Magnesium: 15% RDA
- Manganese: 13% RDA
Key Insight: Artichokes emerge as a fiber-rich powerhouse, coupled with a significant dose of vitamin C.
2. Arugula Unveiled: A Mediterranean Marvel
Revealing the magic of arugula, also known as ‘rocket,’ this leafy green graces Mediterranean and Middle-Eastern cuisines with its distinctive flavor profile. Offering both taste and nutrition, arugula’s nutritional composition per 100g is as follows:
Nutritional Breakdown (per 100g):
- Calories: 25 kcal
- Carbohydrate: 3.7 g
- Fiber: 1.6 g
- Sugar: 2.1 g
- Fat: 0.7 g
- Protein: 2.6 g
- Vitamin K1: 136% RDA
- Vitamin A: 47% RDA
- Vitamin C: 25% RDA
- Folate: 24% RDA
- Calcium: 16% RDA
Key Insight: Arugula not only tantalizes taste buds but also supplies generous amounts of vitamins A and K1 with minimal calories.
3. Asparagus: The Epitome of Taste and Nutrition
Asparagus crowned as one of the tastiest vegetables globally, graces steakhouses as the perfect sidekick. Beyond its exquisite taste, it offers a nutritional haven:
Nutritional Breakdown (per 100g):
- Calories: 20 kcal
- Carbohydrate: 4.0 g
- Fiber: 2.1 g
- Sugar: 1.9 g
- Fat: 0.1 g
- Protein: 2.2 g
- Vitamin K1: 52% RDA
- Vitamin A: 15% RDA
- Folate: 13% RDA
- Iron: 12% RDA
- Vitamin B1: 10% RDA
Key Insight: Asparagus, a delicacy in taste, proves to be a nutritional powerhouse.
4. Bell Peppers Symphony: A Colorful Nutritional Ensemble
Bell peppers, the vibrant actors in the vegetable orchestra, dance in different colors, each with its unique flavor. While the taste varies, the nutritional harmony remains. Let’s spotlight the nutrition profile of a large yellow bell pepper:
Nutritional Breakdown (per 100g):
- Calories: 27 kcal
- Carbohydrate: 6.3 g
- Fiber: 0.9 g
- Sugar: ~ g
- Fat: 0.2 g
- Protein: 1.0 g
- Vitamin C: 306% RDA
- Vitamin B6: 8% RDA
- Folate: 6% RDA
- Potassium: 6% RDA
- Manganese: 6% RDA
Key Insight: Bell peppers deliver a noteworthy vitamin C boost, creating a nutritional symphony.
5. Beet Greens Elevation: From Overlooked to Outstanding
The leaves of the humble beetroot plant, often discarded, emerge as nutritional gems—beet greens. Buckle up for a nutritional rollercoaster:
Nutritional Breakdown (per 100g):
- Calories: 22 kcal
- Carbohydrate: 4.3 g
- Fiber: 3.7 g
- Sugar: 0.5 g
- Fat: 0.1 g
- Protein: 2.2 g
- Vitamin K1: 500% RDA
- Vitamin A: 127% RDA
- Vitamin C: 50% RDA
- Potassium: 22% RDA
- Manganese: 20% RDA
Key Insight: Beet greens boast significant quantities of vitamins A, C, and K1, with almost all their carbohydrates in the form of fiber.
6. Beets: Nature’s Nitrate Powerhouse
Beets, known by various names globally, emerge as a versatile root vegetable with a knack for adapting to various culinary techniques. Besides their culinary prowess, beets offer a nutrient-packed profile:
Nutritional Breakdown (per 100g):
- Calories: 43 kcal
- Carbohydrate: 9.6 g
- Fiber: 2.8 g
- Sugar: 6.8 g
- Fat: 0.2 g
- Protein: 1.6 g
- Folate: 27% RDA
- Manganese: 16% RDA
- Potassium: 9% RDA
- Vitamin C: 8% RDA
- Magnesium: 6% RDA
Key Insight: Beets shine with their high nitrate content, promising potential health benefits.
7. Bok Choy Brilliance: Unveiling the Chinese Cabbage
Bok choy, also known as Chinese cabbage, graces Asian dishes with its distinctive flavor. Beyond its taste, it presents a nutritional jackpot:
Nutritional Breakdown (per 100g):
- Calories: 13 kcal
- Carbohydrate: 2.2 g
- Fiber: 1.0 g
- Sugar: 1.2 g
- Fat: 0.2 g
- Protein: 1.5 g
- Vitamin A: 89% RDA
- Vitamin C: 75% RDA
- Vitamin K: 57% RDA
- Folate: 16% RDA
- Calcium: 11% RDA
Key Insight: Bok choy delivers a significant nutrient punch with minimal calories.
8. Bottle Gourd: The Unsung Hero of Squash
Bottle gourd, a member of the squash family, unveils its unique hourglass shape and a treasure trove of nutrients:
Nutritional Breakdown (per 100g):
- Calories: 14 kcal
- Carbohydrate: 3.39 g
- Fiber: 0.5 g
- Fat: 0.02 g
- Protein: 0.62 g
- Vitamin C: 11% DV
- Zinc: 6% DV
- Potassium: 3% DV
- Copper: 3% DV
- Manganese: 3% DV
Key Insight: Bottle gourd surprises with vitamin C and a moderate fiber dose, showcasing its phytonutrient richness.
9. Broccoli Brilliance: Unveiling the Cruciferous Wonder
Broccoli, a cruciferous marvel, emerges not only as a tasty treat but also as a cancer-fighting powerhouse, as indicated by numerous studies:
Nutritional Breakdown (per 100g):
- Calories: 34 kcal
- Carbohydrate: 6.6 g
- Fiber: 2.6 g
- Sugar: 1.7 g
- Fat: 0.4 g
- Protein: 2.8 g
- Vitamin C: 149% RDA
- Vitamin K1: 127% RDA
- Folate: 16% RDA
- Vitamin A: 12% RDA
- Manganese: 13% RDA
Key Insight: Broccoli stands tall as a nutrient-dense vegetable, with an abundance of vitamin C.
10. Broccoli Rabe: A Nutritional Symphony
Broccoli rabe, often overshadowed by its more famous relative, proves to be a nutritional symphony on its own:
Nutritional Breakdown (per 100g):
- Calories: 22 kcal
- Carbohydrate: 3.1 g
- Fiber: 2.7 g
- Sugar: 0.4 g
- Fat: 0.5 g
- Protein: 3.2 g
- Vitamin K1: 280% RDA
- Vitamin A: 52% RDA
- Vitamin C: 34% RDA
- Folate: 21% RDA
- Manganese: 20% RDA
Key Insight: Broccoli rabe outshines its counterpart, offering even more nutritional density.
11. Brussels Sprouts: Little Cabbages, Big Nutrition
Brussels sprouts, the mini cabbages of the vegetable world, not only add visual appeal to the plate but also pack a nutritional punch:
Nutritional Breakdown (per 100g):
- Calories: 43 kcal
- Carbohydrate: 9 g
- Fiber: 3.8 g
- Sugar: 2.2 g
- Fat: 0.2 g
- Protein: 3.4 g
- Vitamin K1: 221% RDA
- Vitamin C: 142% RDA
- Manganese: 117% RDA
- Folate: 15% RDA
- Vitamin A: 15% RDA
Key Insight: Brussels sprouts emerge as not just visually appealing but also nutritionally potent.
12. Butternut Squash: A Symphony of Sweetness and Nutrition
Butternut squash, often mistaken for a vegetable, unveils its sweet and nutty flavor profile. This versatile fruit, masquerading as a vegetable, boasts an impressive nutritional profile:
Nutritional Breakdown (per 100g):
- Calories: 40 kcal
- Carbohydrate: 10 g
- Fiber: ~ g
- Sugar: 2.0 g
- Fat: 0.1 g
- Protein: 0.9 g
- Vitamin A: 223% RDA
- Vitamin C: 25% RDA
- Manganese: 9% RDA
- Potassium: 8% RDA
- Magnesium: 7% RDA
Key Insight: Butternut squash, a visual and culinary delight, offers a generous dose of vitamin A.
conclusion
This comprehensive guide unravels the nutritional marvels of various vegetables, inviting you to explore their diverse tastes and health benefits. Incorporating these nutrient-packed wonders into your diet promises not only culinary satisfaction but also a boost in essential vitamins and minerals.
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