Nutritional Information
Potatoes
- A medium-sized potato has no fat, no cholesterol, and contains only 110 calories
- Potatoes are sodium-free
- By eating one medium-sized potato, you will receive 45% of the recommended daily value of Vitamin C
- Potatoes contain 18% of the recommended daily value of potassium - a great way to build stronger bones
- Medium-sized potatoes contain 2 grams of fiber (8% of the recommended daily value)
- Potatoes contain 26 grams of carbohydrates, only 9% of the recommended daily value
Onions
- Only 30 calories per serving (1/2 cup)
- Fat-free, sodium-free, and cholesterol-free
- Provides Vitamin C, dietary fiber, and other important nutrients
- Contains quercetin which helps fight cardiovascular disease, cataracts, and cancer
Nutrition Per Serving of Onions
Onions are low in calories yet add abundant flavor to a wide variety of foods. With only 30 calories per serving, onions are fat- and cholesterol-free, very low in sodium, high in vitamin C, and a good source of fiber and other key nutrients.
| Onion Nutrition Facts |
1/2 cup (80g) Chopped Raw Onion |
Percent Daily Values* |
| Calories |
30 |
|
| Total Fat |
0 |
0% |
| Cholesterol |
0 |
0% |
| Sodium |
0 |
0% |
| Total Carbohydrate |
7g |
2% |
| Dietary Fiber |
1g |
6% |
| Sugars |
5g |
|
| Protein |
1g |
|
| Vitamin C |
5mg |
9% |
| Vitamin B6 |
0.1mg |
5% |
| Calcium |
16mg |
2% |
| Iron |
0.2mg |
1% |
| Folic Acid |
15.2mcg |
4% |
| Potassium |
126mg |
4% |
| Selenium |
0.5mcg |
1% |
| Zinc |
0.2mg |
1% |
| *Percent of the U.S. Daily Values or U.S. Recommended Dietary Intakes for food labels (Adults and Children 4+ yrs) |
**Nutrition info courtesy of National Onion Association
Apples
- 1 large apple contains 130 calories
- Apples are fat-free and sodium-free
- Good source of soluble fiber (helps prevent cholesterol buildup in the lining of blood vessel walls) and insoluble fiber (helps move food quickly through the intestinal tract)
Oranges
- Only 80 calories and fat-free
- Provides 130% of daily value of Vitamin C
- Contains water-soluble fiber called pectin which helps reduce blood cholesterol levels and also is shown to fight off hunger for up to 4 hours after eating
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