Ever wondered how many calories in a banana? Or maybe you’re unsure about the nutritional value of apples?
Below is a list of good carbs along with nutritional information on vitamin, mineral and phytonutrient values.
In case you’re wondering what a phytonutrient is, it’s a non essential nutrient which provides an additional health boost. All though you don‘t need these to stay healthy it is highly recommended that you include them in your diet.
This is by no means an exclusive list, but will provide you with information on 10 of the most common good carbohydrates.
1. Nutritional Value of Apples (average size):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 90 calories – 84 come from carbohydrates, 5 come from dietary fats and 1 comes from protein | 4.4g of dietary fibre | Potassium | Vitamin C | Caffeic AcidCatechin
Chlorogenic Acid Cyanidin Kaempferol Rutin
|
2. Nutritional Value of Bananas (average size):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 109 calories – 99 come from carbohydrates, 5 come from dietary fats and 5 come from protein | 3.1g of dietary fibre | ManganesePotassium | Vitamin B6 (Pyridoxine)Vitamin C | DelphinidinNaringenin
Rutin
|
3. Nutritional Value of Blueberries (145g):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 84 calories – 64 come from carbohydrates, 5 come from dietary fats and 4 come from protein | 3.6g of dietary fibre | Manganese | Vitamin CVitamin E | CatechinChlorogenic AcidCyanidinKyampferolMyricetin
Pterostilbene
|
4. Nutritional Value of Bell Peppers (average size):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 30 calories – 24 come from carbohydrates, 2 come from dietary fats and 4 come from protein | 2g of dietary fibre | CopperManganese
Molybdenum Potassium |
Vitamin AVitamin B1 (Thiamine)Vitamin B6 (Pyridoxine)Vitamin B9
(Folic Acid) Vitamin C Vitamin E Vitamin K
|
AstaxanthinBeta Carotene
Lycopene Lutein Zeaxanthin |
5. Nutritional Value of Green Peas (160g):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 134 calories – 95 come from carbohydrates, 3 come from dietary fats and 36 come from protein | 9g of dietary fibre | CopperIron
Magnesium Manganese Phosphorus Potassium Zinc |
Vitamin AVitamin B1 (Thiamine)
Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 (Pyridoxine) Vitamin B9 (Folic Acid) Vitamin C Vitamin K |
CoumestrolDaidzein |
6. Nutritional Value of Mushrooms (142g):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 31 calories – 16 come from carbohydrates, 1 comes from dietary fats and 14 come from protein | 1g of dietary fibre | CalciumCopper
Germanium Iron Magnesium Manganese Phosphorus Potassium Selenium Vanadium Zinc |
Para Amino Benzoic Acid (Unofficial Vitamin Bx)Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid) Vitamin B6 (Pyridoxine) Vitamin B9 (Folic Acid) |
Cantaxanthin |
7. Nutritional Value of Onions (160g):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 61 calories – 50 come from carbohydrates, 2 come from dietary fats and 8 come from protein | 2.88g of dietary fibre | ChromiumCopper
Manganese Molybdenum Phosphorus Potassium |
Vitamin B6 (Pyridoxine)Vitamin B9 (Folic Acid)
Vitamin C |
IsorhamnetinKaempferol
Myricetin Quercetin Rutin |
8. Nutritional Value of Oranges (average size):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 62 calories – 56 come from carbohydrates, 1 comes from dietary fats and 5 come from protein | 3.13g of dietary fibre | CalciumPotassium | Inositol (Unofficial Vitamin B8)Vitamin A
Vitamin B1 (Thiamine) Vitamin B9 (Folic Acid) Vitamin C |
Beta CaroteneHesperidin
Naringenin Tangeretin |
9. Nutritional Value of Spinach (180g):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 41 calories – 17 come from carbohydrates, 4 come from dietary fats and 20 come from protein | 4.32g of dietary fibre | CalciumCopper
Iron Magnesium Manganese Phosphorus Potassium Selenium Sulphur Vanadium Zinc |
Para Amino Benzoic Acid (Unofficial Vitamin Bx)Vitamin A
Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 (Pyridoxine) Vitamin B9 (Folic Acid) Vitamin C Vitamin E Vitamin K |
ApigeninBeta Carotene
Epicatechin EpicatechinGallate EpigallocatechinGallate Gallocatechol Kaempferol Tannic Acid |
10. Nutritional Value of Tomatoes (average size):
| Calorie Count | Fibre | Minerals | Vitamins | Phytonutrients |
| 22 calories – 16 come from carbohydrates, 2 come from dietary fats and 4 come from protein | 1.5g of dietary fibre | ChromiumCopper
Iron Magnesium Manganese |
Para Amino Benzoic Acid (Unofficial Vitamin Bx)Vitamin A
Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Molybdenum Vitamin B5 (Pantothenic Acid) Phosphorus Vitamin B6 (Pyridoxine) Potassium Vitamin B9 (Folic Acid) Zinc Vitamin C Vitamin E Vitamin K
|
Beta CaroteneLycopene
Phytofluene |
Hope you found this list of good carbs and their nutritional values useful. Feel free to download a copy and use it for future reference.
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