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Roasted, starchy, source of potassium
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
128
KCAL / 100G
Carbs
23g
· 70%
Protein
2.5g
· 8%
Fat
3.2g
· 22%
Fiber
2.4g
Vitamins
B6
0.28mg · 16% DV
Vitamin C
9mg · 10% DV
B3
1.5mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
470mg · 14% DV
Sodium
180mg · 8% DV
Phosphorus
58mg · 8% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.5g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.