Food Profiles - Nutrition of Foods
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Our Food profiles include select foods with their specific nutritional nutrients. This includes what vitamins and minerals a food has and any additional nutrients that are considered a healthy addition to your diet.
Also, daily values are included for the vitamins and minerals. A 20% DV(daily value) means the food contains a 'good amount' of the DV. Any DV greater than 20%, is a 'very good amount'.
Daily Values are listed on the 'Nutrition packaging label', on all food products you purchase. This percentage is based on Canada and USA food guide recommendations. A 20% DV means that product provides 20% of the total recommended daily intake for that food.
For an example; a package of mild cheddar cheese slices says one slice provides 15% of the DV for calcium. This means eating one slice is 180mg of the daily recommended 1200mg.
And, per serving size or portion size is usually listed on the label as well. A common size serving is 100g or 3 1/2 oz. So if you eat 2 servings you simply multiply your DV percentage by 2, and the actual amount by 2. Using our cheese example, eating two slices, our DV is now 30%, and the actual amount we have eaten is 360mg.
The actual amounts that food manufacturers use to determine their DV percentage calculations is based on the recommendations as set out by the USA or Canadian DRIs - Dietary Reference Intakes.
To see those, you can browse the 'Vitamins snd Minerals' recommendations for your country (Canada and USA are very similar). Click here
To see additional foods containing a certain vitamin or mineral goto our 'Food Sources', click here
The foods are categorized per food types: vegetables, fruits, dairy, meats, and per brand for certain foods like cereals, yogurt, cheese.
Vitamins and minerals are provided for each food profile, with DVs shown for the most prominent nutrients; and we included any notable nutrients a food might have like, 'antioxidants', or a good selection of 'amino acids'.
For the DV percentages(unless stated otherwise); serving size or portioning is based on 100g(3 1/2 ounces). Calories and Energy values are also based on 100g/3 1/2 ounces. Food energy is measured in kilocalories (kcals), mostly we know it as calories.
Brocolli;
Raw/Cooked
Calories: 28
Energy: .28g
With Vitamins A, C, B-6, calcium, iron. Best raw for vitamins A, C, and magnesium.
Per 100g serving(3 1/2 oz): Nutrients at 10% DV include; calcium, magnesium, iron, if eaten raw. Vitamin A at 60% DV and vitamin C at 155% DV, if eaten raw, less if cooked. Brocolli also has 315g potassium with a 1 - 100g serving.
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat; with antioxidants, fiber, and numerous vitamins and minerals.
To browse additional Foods that have these vitamins and minerals, click here.
Tomatoes(uncooked)
Calories:20
Energy: .20g
With vitamins: A, B, C, and magnesium. B vitamins include B1, B3, B5, B6, B9.
Daily Values per 100g(3 1/2 oz) Per serving, Vitamin A has 28% DV, vitamin C 22%, vitamin E 4%, vitamin K 6%, Manganese 6%, Magnesium 3%, and has 238mg potassium per serving. Low in fats; sodium is 5mg per serving, and there is no cholesterol.
Tomatoes have anti inflammatories including:
lycopene, beta carotene, lutein,vitamin E, vitamin C. Lycopene is a carotenoid, which is a fat-soluble compound. As such, eating it alongside some fat can help boost its bioavailability for your body. Also, ripe red tomatoes contain more of lycopene.
Tomatoes are a hydrating food due to their high moisture content.
To browse additional Foods that have these vitamins and minerals, click here.
Spinach(uncooked)
Calories:23
Energy: .23g
With vitamins: A, B1, B2, B3, B5, B6, B9, C, E, K.
Daily Value percentages per 100g serving: Vitamin A 53%, B1 7%, B2 15%, B3 5%, B6 15%, B9 50%, Vitamin C 32%, E 9%, Vitamin K 410%.
For minerals: calcium 8% DV, selenium 2%, copper 15%, zinc 5%, iron 15%, magnesium 20%, manganese 40%, phosphorus 7%. Spinach has 80mg sodium per serving and 569mg potassium.
Notable amino acids include: Histidine, Leucine, isoleucine, lysine, threonine, tryptophan, valine, phenylalanine.
Eating your spinach raw provides more; folate, vitamin C, niacin, riboflavin, and potassium; while cooking them, like steaming, can provide best levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, are also more absorbable.
Bok Choy
Calories:12
Energy: .12g
With Vitamin A (30% DV), vitamin C (54% DV) and vitamin K (44% DV), B9(8%),and has folate, Vitamins B1, B2, B3, B6, magnesium, selenium, calcium in lesser amounts.
Bok choy has 370mg potassium, with 34g sodium per serving. Low in fats, sugar, fiber(1g).
And, bok choy is an excellent source of the flavonoid quercetin, along with antioxidants. magnesiun phosphorus potassium zinc
Kale
Calories: 35
Energy: .35g
With vitamin A(27%), vitamin B6(11%), vitamin C(100%), vitamin K as K1(300%), manganese(40%), magnesium(8%), calcium(20%),
Also has vitamin E, selenium, zinc, iron, copper, B1, B2, B3, B5.
Notable amino acids include; leucine, isoleucine, valine, lysine, histidine, threonine, tryptophan, phenylalanine, tyrosine.
Water content is 89g per 100g, 0 cholesterol, .18g sucrose, .41g fructose, 4.4g carbs, .32 net carbs, 4g fiber, 2g protein, fat is 1.49g; monounsaturated fats .10g - polyunsaturated fats .673g, potassium 344mg.
Kale is often labeled a superfood because it is so high in nutrients per calories. There are different varieties of kale. Some are more pungent in flavour, while others have a mellow flavor.
Many are green, but there are also red and purple kale. Each variety differs in texture, taste, and appearance, and they all have similar nutrition.
Glycemic load is 3, meaning it is a low glycemic food.
Red Pepper Per 80g
Calories: 22
Energy: .28g
With Vit A(14% DV), vitamin C(104%), vitamin B6(20%), vitamin E(6%), vitamin K(4%); and has folate, potassium, and manganese.
Carbs are 5g, and net carbs 3.6g. In 80g protein is 2% DV.
No cholesterol. Fats are .134g per 80g, about 3 ounces.
Red pepper has beta carotene 1320mcg per 80g.
Most of the fat in red peppers is healthy polyunsaturated fat.
Red peppers have the least amount of saturated fats and cholesterol. Also, red bell pepper contains over eight times the amount of vitamin A than the green bell variety. Red peppers and orange peppers have very similiar nutrient profiles, with red pepper having the best amount of vitamin C.
Orange Pepper
Calories: 31
Energy: 31
Orange bell peppers provide good nutrition, with adequate amounts of vitamins A and C, B3 and B6. In a 100g orange pepper; you'll get - Fiber 2g, Carbs 7g, Protein 1g, Vitamin A 630μg, Vitamin C 147mg, Vitamin E 0.3mg(2%), Vitamin K 3.6mcg(3%), Glucose 5g, Fats 0.2g, Saturated fats 0.1g, Beta Carotene 1620mcg(15%), Folate(B9) 24mcg(6%), Cholesterol 0mg, Sodium 0mg, Water 91g, Calories 31.
Orange bell peppers are a very good source of vitamin C, and for vitamins B3 and B6, with 100g of this pepper providing about 5 to 10%(B3,B6) of the DRI for most adults.
There are no amino acids in this amount of orange pepper(100g), and no fatty acids like omega 3, and omega 6. The macronutrient content is 81% carbs,5% fat, and 14% protein.
Also found in orange pepper: dietary minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc. The orange bell is not overly rich in minerals, but does contains good amounts of potassium and manganese, which provide antioxidant properties. Orange pepper is low on the glycemic index, at 30-40.
The closet pepper to the orange pepper is the red pepper also having similar nutrient values, although red pepper is known to have more vitamin C. With it's sweet taste, mild flavour, and low sodium profile, orange pepper makes a great snack food, while providing a daily boost for your vitamin C. Vitamin C is also important for free radicals in our body, and is essential to collagen production as well. Orange, yellow, and red peppers all have similar nutrient values when compared to the more bitter tasting green pepper.
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