Inside Kumara
The Kumara (sweet potato) is
- High in dietary fibre
- A source of complex carbohydrates for slow burning energy
- A source of vitamins A and C
- A source of iron and calcium
- A great healthy substitute for other foods high in sugar and carbohydrates such as rice, pasta and corn
- Pleasantly sweet from naturally occurring sugars
- Low in calories
Kumaras (sweet potatoes) 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 oatmeal
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 |
Information from: www.fieldco.co.nz/about-kumara/kumura-facts