Some Tips –Nutritive Value Of All Root And Tuber Vegetables

Some Tips –nutritive value of all root and tuber vegetables

Roots and tubers are the nutritious, very cost effective, Calorie dense, carbohydrate and fiber rich food with low protein but are deficient in vitamins and minerals.

Along with starch and sugar, roots-tubers also contain non-starchy polysaccharides like cellulose, pectin, and hemicelluloses with some structural proteins & lignins.

Roots of the plant are growing download and they absorb their nutrients from the soil. Few examples of root vegetables are beets, carrots, celeriac, parsnips, sweet potatoes, turnips, and horseradish.

Tubers are the root bases which stores energy as starch to develop new stem of the plant.

Few examples are potatoes, Jerusalem, artichokes, jicama, and yams.

Roots and Tubers  Nutrition Facts:

• Beets: – Beets are the roots but the leaves of beets are also edible. These are of many types – red beets, root beets, table beets, sugar beets, swiss chard. The color of beets varies from purple, pink, golden, white and striped beets. Beets are low in calories, fair source of fiber, manganese, and Vit-B. Juices of Beet are a good source of nitrates which are effective to lower blood pressure.

Nutrient  –                     Per 100gm

Energy  –                        22 Kcal

Protein –                         0.76

Fat        –                        0.11

Carbohydrate –            5.33

Fiber   –                          1.7

• Carrots: – Carrots are carotene rich, low calorie containing both soluble and insoluble fiber as well as potassium, iron, and Vit-B-6. These are available in different color like white, maroon, purple, red, yellow & green. The different varieties of carrots enter, imperator, Danvers, chantey, baby carrots.

Nutrient  –                     Per 100gm

Energy –                         42 Kcal

Protein –                         0.93

Fat        –                        0.24

Carbohydrate –            9.58

Fiber   –                          2.8

Sugar –                          4.74         

• Horseradish: – It is a root vegetable and an aphrodisiac. It is an effective remedy for intestinal worms, coughs, gout, scurvy, food poisoning, tuberculosis, colic, and rheumatism.

Nutrient  –                    Per 100gm

Energy –                         48 Kcal

Protein –                         1.18

Fat        –                        0.69

Carbohydrate –            11.29

Fiber   –                          3.3

Sugar –                          7.99  

The common varieties are wasabi and are found in two colors white and red.

• Parsnips: It is a low-calorie root vegetable with loads of soluble fiber called pectin, Vit-C, Vit-B-Folate, and starch. It helps to lower LDL (Bad) Cholesterol levels.

Nutrient  –                     Per 100gm

Energy –                         75 Kcal

Protein –                         1.20

Fat        –                        0.30

Carbohydrate –            17.99

Fiber   –                          4.9

Sugar –                          4.80

• Potatoes: It is a very popular tasty swollen tuber i.e. an underground stem which contains huge amount of complex carbohydrates in the form of starch. They also contain Vit-B-6, Vit-C, Potassium, Calcium, Iron, fiber and little amount of protein.

The potatoes are classified as baking potatoes, fingerling potato, finish yellow wax potato, long russet potato, long white potato, marble potato, round red potato, round white potato and Yukon gold potato

Nutrient  –                     Per 100gm

Energy –                         87 Kcal

Protein –                         1.9

Fat        –                        0.1

Carbohydrate –            20.1

Fiber   –                          1.8

Sugar –                          0.9

• Radishes: The different types of radishes are black radish, white radish, Chinese radish, daikons, oblong radish, horseradish, Korean radish, purple plum radishes, radish sprouts, red globes, snowballs, wasabi, watermelon radishes, and white icicles.

Nutrient  –                     Per 100gm

Energy –                         16 Kcal

Protein –                         0.68

Fat        –                        0.10

Carbohydrate –            3.40

Fiber   –                          1.6

• Sweet Potatoes: These are also known as yams. These are edible roots and considered as staple food containing natural sweetness. There are two main types of sweet potato dry- fleshed and moist-fleshed potato. The other is batata sweet potatoes, Boniato, Jersey sweet potatoes, Kundera sweet potatoes, white sweet potatoes, yams.

Nutrient  –                     Per 100gm

Energy –                         86 Kcal

Protein –                         1.57

Fat        –                        0.05

Carbohydrate –            20.12

Fiber   –                          3.0

Sugar-                              4.18

• Turnips and Rutabagas: These both are rich in complex carbohydrates. Both are rich in vitamins, minerals and insoluble, soluble fiber having cholesterol lowering effect. These also contain a moderate amount of protein along with Vit-C, B, Iron, and Potassium.

Turnips             

Nutrient  –                    Per 100gm       

Energy –                         28 Kcal

Protein –                         0.90

Fat        –                        0.10

Carbohydrate –            6.43

Fiber   –                          1.8

Sugar-                              3.80

Rutabagas

Nutrient  –                      Per 100gm       

Energy –                         37 Kcal

Protein –                         1.08

Fat        –                        0.16

Carbohydrate –            8.62

Fiber   –                          2.3

Sugar-                              4.46