What is the nutritional value of raspberries?

Raspberries are an excellent source of fiber, manganese, vitamin C, flavonoids, and ellagic acid. They are a very good source of vitamin B2 as well as a good source of other B vitamins, such as folic acid, niacin, pantothenic acid, and vitamin B6. A 31/2-z (100 g) serving is about 3/4-cup raspberries and provides 52 calories, 1.2 g of protein, 0.7 g of fat, and 11.9 g of carbohydrate, with 6.5 g of fiber and only 4.4 g of natural sugars (fructose and glucose).

Shiitake, maitake, and reishi mushrooms are typically excellent sources of selenium and polysaccharides and very good sources of iron. They are also good sources of protein, dietary fiber, and vitamin C.

With a total fat content of 15 to 35 percent, olives are a fine candidate for oil production. Olives and their oil are excellent sources of oleic acid, an omega-9 monounsaturated fatty acid. Olives also contain mixed tocopherols, which is why they are a good source of vitamin E (1.6 mg per tablespoon).

Olives and their oil also have many unique phenolic and aromatic compounds, including oleuroprein and flavonoids.

Parsley is extremely rich in a large number of nutrients, chlorophyll, and carotenes. It is a very good source of vitamin C, folic acid, and iron. Parsley is also a good source of minerals, including magnesium, calcium, potassium, and zinc.

In addition, parsley is a good source of dietary fiber. A 3 1/2-oz (100 g) serving provides 36 calories, mostly as carbohydrate, with 3.6 g of fiber.

Peanuts are composed of half fat, a quarter protein, and the rest carbohydrate. They contain plentiful healthy monosaturated fats. Morover, they yield good levels of biotin, tocopherols, folic acid, vitamins B1 and B3, and the trace minerals magnesium, phosphorus, and manganese.

1/3-cup of shelled peanuts contains 280 calories, 24 g of fat, and 11 g of protein. Two tablespoons of peanut butter provide 190 calories, 7 g of fat, and 8 g of protein.

Potatoes are a very good source of many nutrients, including potassium, vitamins B6 and C, niacin, pantothenic acid, and dietary fiber. The protein quality in potatoes is actually moderate, too, with 2.5 g in a medium potato. Although the protein in potatoes is about the same in terms of content as corn or rice, potatoes contain lysine, an essential amino acid often lacking in grains.

It is important to note, however, that most of the nutrients, fiber, and protein are found in the skins. Potatoes are actually low in calories; a medium-sized potato contains only 115 calories. Unfortunately, most Americans eat potatoes in the form of French fries, hash browns, potato chips, or baked potatoes smothered with butter or sour cream.

In these forms, potatoes become a very-high-calorie food.

Prunes are a very good source of provitamin A and phenolic compounds. They are also a good source of potassium, thiamine, riboflavoin, vitamin B6, boron, and dietary fiber. A 3 1/2-oz (100 g) serving equals about 10 to 12 prunes and provides 240 calories, 2.2 g of protein, 0.4 g of fat, and 63.9 g of carbohydrate, with 7.1 g of fiber, and 38.1 g of natural sugars (glucose and fructose), as well as 732 mg of potassium.

All varieties of radishes and their greens are very low in calories and an excellent source of vitamin C. Radish leaves contain almost six times the vitamin C of the root and are also a good source of calcium. In addition, Red Globes are a very good source of the trace mineral molybdenum and a good source of folic acid and potassium.

A 3 1/2-oz (100 g) serving of radish provides only 16 calories as carbohydrate and fiber.

Shrimp is an excellent source of protein, selenium, and vitamin B12. In addition, it is a very good source of iron and phosphorous. A 31/2-oz (100 g) serving - about 12 large boiled shrimp - contains approximately 99 calories, 21 g of protein, 195 g of cholesterol, and 1 g of fat, with 171 mg of EPA and 144 mg of DHA.

From a nutritional composition standpoint, sorghum is comparable to wheat (without containing gluten) in that it is high-complex carbohydrate, high-protein grain (1/2 cup supplies 72 grams of carbohydrate and 11 grams of protein) and also an excellent source of fiber (primarily insoluble fiber), vitamins B3, B1, and B2, and the minerals iron and potassium.

Salmon is an excellent source of protein, potassium, selenium, and vitamin B12. In addition, it is a very good source of niacin and phosphorous. A 31/2-oz (100 g) serving contains approximately 231 calories, 25 g of protein, and 85 mg of cholesterol.

Wild salmon has more calories than leaner fish, such as mahi-mahi, because of its fatty acid content. A 31/2-oz (100 g) serving contains 13 g of fat, with 1,000 mg of EPA and 725 mg of DHA. Farmed Atlantic salmon has 690 mg of EPA and 1,490 mg of DHA per serving.

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.

Parsnips are an excellent source of fiber, vitamin C, folic acid, pantothenic acid, manganese, and copper. They are also a very good source of thiamine, niacin, potassium, and magnesium, and a good source of folic acid, riboflavin, and vitamins B6 and E. A 3 1/2-oz (100 g) serving provides 71 calories, mostly as 17.1 g of carbohydrate with 3.6 g of fiber.

Like other mollusks, scallops are a nutrient dense food. They have very high protein content and virtually no fat. They are also a good source of vitamins B6, B12, and E, magnesium, and potassium.

A 31/2-oz (100 g) serving contains approximately 112 calories, 23 g of protein, 153 mg of cholesterol, and 1.4 g of fat, with 166 mg of EPA and 200 mg of DHA, both of which are omega-3 fatty acids.

Pork is an excellent source of protein. A 3.5 oz. (100 g) serving of fresh pork tenderloin, broiled, provides 185 calories, 30 g of protein (63 percent of the daily value DV), and 6.3 g of fat (9 percent of the DV), just 2.2 g of which (11 percent of the DV) are saturated.

Generally, commercially raised pork contains no omega-3 fatty acids. In addition to its protein content, a 3.5 oz. Serving of pork tenderloin is an excellent source of several B vitamins, especially thiamine (of which pork is the leading food source, providing 89 percent of the DV), niacin (82 percent of the DV), vitamin B12 (41 percent of the DV), riboflavin (35 percent of the DV), and pantothenic acid (18 percent of the DV).

A mineral-rich meat, a 3.5 oz. Serving of pork tenderloin is also an excellent source of selenium (providing 93 percent of the DV) and zinc (37 percent of the DV), a very good source of potassium (13 percent of the DV) and magnesium (12 percent of the DV), and a good source of iron (8 percent of the DV) and copper (7 percent of the DV). A 3.5 oz.

Serving of extra-lean cooked pork ham contains 145 calories and provides 21 g of protein and only 5 g of fat, less than 2 g of which are saturated. Unfortunately, ham, which is cured, is quite high in sodium, serving up 1,126 mg in 3.5 oz.