Saturday, March 9, 2019

We are what we eat - Vegetable talks

今天吃秋葵,看看它的营养,吃的更香,eating it, learning it, enjoying it
https://en.wikipedia.org/wiki/Okra



Okra, raw
Nutritional value per 100 g (3.5 oz)
Energy138 kJ (33 kcal)
7.45 g
Sugars1.48 g
Dietary fiber3.2 g
0.19 g
1.9 g
VitaminsQuantity%DV
Vitamin A equiv.
5%
36 μg
Thiamine (B1)
17%
0.2 mg
Riboflavin (B2)
5%
0.06 mg
Niacin (B3)
7%
1 mg
Folate (B9)
15%
60 μg
Vitamin C
28%
23 mg
Vitamin E
2%
0.27 mg
Vitamin K
30%
31.3 μg
MineralsQuantity%DV
Calcium
8%
82 mg
Iron
5%
0.62 mg
Magnesium
16%
57 mg
Phosphorus
9%
61 mg
Potassium
6%
299 mg
Zinc
6%
0.58 mg
Other constituentsQuantity
Water89.6 g

Percentages are roughly approximated using US recommendations for adults.
One of my favorite food is Broccoli. It is esp. rich in protein,Vitamin K, C , calcium and Magnesium. If you are vegetarian, it is good choice to eat it more for its abundant protein, I call it as vegetable meat. 
HK is so grateful to have it with lowest prices among all vegetables in Parknshop. It is cultivated in China mainly. However when I went to some provinces, broccoli was very precious and even not available.
Feeling grateful and joyful when eating it as my lunch now.



https://en.wikipedia.org/wiki/Broccoli


Broccoli, raw (edible parts)
Nutritional value per 100 g (3.5 oz)
Energy141 kJ (34 kcal)
6.64 g
Sugars1.7 g
Dietary fiber2.6 g
0.37 g
2.82 g
VitaminsQuantity%DV
Vitamin A equiv.
4%
31 μg
3%
361 μg
1403 μg
Thiamine (B1)
6%
0.071 mg
Riboflavin (B2)
10%
0.117 mg
Niacin (B3)
4%
0.639 mg
Pantothenic acid (B5)
11%
0.573 mg
Vitamin B6
13%
0.175 mg
Folate (B9)
16%
63 μg
Vitamin C
107%
89.2 mg
Vitamin E
5%
0.78 mg
Vitamin K
97%
101.6 μg
MineralsQuantity%DV
Calcium
5%
47 mg
Iron
6%
0.73 mg
Magnesium
6%
21 mg
Manganese
10%
0.21 mg
Phosphorus
9%
66 mg
Potassium
7%
316 mg
Sodium
2%
33 mg
Zinc
4%
0.41 mg
Other constituentsQuantity
Water89.3 g

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