Author: Mary Ann Lesh

Posted in NUTRIENTS

Vitamin B2 (Riboflavin)

Posted on by Mary Ann Lesh

What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits:

  • Antioxidant. Riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals, which may contribute to the aging process, as well as the development of a number of health conditions like heart disease and cancer.
  • Growth and red blood cell production. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production.
  • Good vision and cataract prevention. Vitamin B2 is important for normal vision. Early studies suggest that it might help prevent cataracts.
  • Migraine relief. Several studies suggest that people who get migraines may reduce how often they get migraines and how long the migraines last by taking riboflavin.

How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water soluble, meaning the body does not store them, so they must be consumed daily in food or supplements. Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. Roasting and steaming foods preserves more riboflavin than frying or scalding your foods.

Are supplements recommended? Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Consult a doctor before using supplements to prevent allergic reactions and interactions with medicines.

What are some good plant food sources of riboflavin? ALMONDS, WHOLE GRAINS, WHEAT GERM, WILD RICE, MUSHROOMS, SOYBEANS, BROCCOLI, BRUSSELS SPROUTS, SPINACH and BREWER’S YEAST are a few good plant food sources of Vitamin B2 (riboflavin).

Source: Mount Sinai

Riboflavin-Rich Foods and Recipes

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Brussels Sprouts Facts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

Posted in PLANT FOOD FACTS

Papaya Facts

Posted on by Mary Ann Lesh

Rich in VITAMIN A, VITAMIN C, POTASSIUM, VITAMIN B9, LYCOPENE (antioxidant) and PAPAIN (enzyme).

Papaya is the fruit of the Carica papaya plant, which originated in Central America and Southern Mexico. Papaya contains papain, an enzyme which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years. If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating — especially during pregnancy, as the unripe fruit is high in latex, which can stimulate contractions.

  • Some benefits of papaya:
    • Neutralizes free radicals. Papayas contain healthy antioxidants known as carotenoids — particularly one type called lycopene. The body absorbs these beneficial antioxidants better from papayas than other fruits and vegetables Free radicals are reactive molecules created during your body’s metabolism. They can promote oxidative stress, which can lead to disease. Antioxidants like the carotenoids found in papayas, can neutralize free radicals.
    • Helps prevent diabetes, hypothyroidism, liver disease, and Alzheimer’s. Some studies have noted that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease.. Many researchers believe that excessive free radicals in the brain are an important factor in Alzheimer’s disease. In one study, people with Alzheimer’s given a fermented papaya extract for six months experienced a 40% drop in a biomarker which indicates oxidative damage to DNA — and is also linked to aging and cancer. The reduction in oxidative stress is attributed to papaya’s lycopene content and ability to remove excess iron, which is known to produce free radicals.
    • Reduces cancer risk. Research suggests that the lycopene in papaya can reduce cancer risk.. It may also be beneficial for people who are being treated for cancer. Papaya may work by reducing free radicals that contribute to cancer. Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells.
    • Helps prevent heart disease. Studies show that fruits high in lycopene and vitamin C may help prevent heart disease. The antioxidants in papaya may protect your heart and enhance the protective effects of “good” HDL cholesterol.
    • Improves digestion. The papain enzyme in papaya can make protein easier to digest. People in the tropics consider papaya to be a remedy for constipation and other symptoms of irritable bowel syndrome (IBS). In one study, people who took a papaya-based formula for 40 days had significant improvement in constipation and bloating.
1 small papaya (152 g) containsamt
CARBOHYDRATE15GRAMS
CALORIES59
FIBER3GRAMS
PROTEIN1GRAM
CALCIUMTRACE
MAGNESIUMTRACE
POTASSIUM11%RDI
VITAMIN A (RETINOL)33%RDI
VITAMIN B1 (THIAMINE)TRACE
VITAMIN B3 (NIACIN)TRACE
VITAMIN B5 (PANTOTHENIC ACID)TRACE
VITAMIN B9 (FOLATE)14%RDI
VITAMIN C157%RDI
VITAMIN ETRACE
VITAMIN KTRACE
SOURCE: HEALTHLINE
Posted in NUTRIENTS

Vitamin B3 (Niacin)

Posted on by Mary Ann Lesh

What does niacin do?
Niacin (Vitamin B3) is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient, meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.

How much do I need?
The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.

Are supplements recommended?
Niacin is found in many fortified foods, and overconsumption may have serious side effects, so supplementation should be done only with medical supervision.

What are some good plant food sources of niacin?
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES

Some Niacin-rich Foods

PLANT FOOD FACTS

Avocado Facts *superfood*

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

PLANT FOOD FACTS

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Posted in PLANT FOOD FACTS

Corn Facts

Posted on by Mary Ann Lesh

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are usually grown for human consumption as kernels, while field corn varieties are ground into corn meal or masa.

1 3 OZ (100 G) OF SWEET CORN contains
CALORIES86
CARBOHYDRATE18.7G
FAT1.35G
FIBER2G
PROTEIN3.27G
IRON4%DV
MAGNESIUM10%DV
MANGANESE8%DV
PHOSPHOROUS13%DV
POTASSIUM6%DV
ZINC5%DV
VITAMIN A (RETINOL)1%DV
VITAMIN B1 (THIAMINE)13%DV
VITAMIN B2 (RIBOFLAVIN)5%DV
VITAMIN B3 (NIACIN)12%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B67%DV
VITAMIN B9 (FOLATE)11%DV
VITAMIN C8%DV
SOURCE:
Posted in NUTRIENTS

Calories

Posted on by Mary Ann Lesh

What are calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.

How many do I need? The average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day. The number of calories a given individual needs will depend on metabolism and activity. Calorie consumption that is too low or too high will eventually lead to health problems. When you eat more calories than you need, your body stores the extra calories as body fat. Without energy, the cells in the body would die, and the organs would not be able to carry out the basic processes needed for living.

Source: Medical News Today

Posted in PLANT FOOD FACTS

Clementine Facts

Posted on by Mary Ann Lesh

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Like tangerines, they are easy to peel. They are typically juicy and sweet, with less acid than oranges.

1 clementine (100 Grams) contains
CARBOHYDRATE9g
CALORIES35
FIBER1g
PROTEIN1g
VITAMIN B1 (THIAMINE)5%DV
VITAMIN B9 (FOLATE)5%DV
VITAMIN C40%DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in RECIPES

Crusty Bread

Posted on by Mary Ann Lesh

The secret of extra-crusty bread is to place a small pan of boiling water in the oven with the bread. I was skeptical about putting the dry yeast in with the flour and not proofing it in warm water first, but the results have been good every time I have tried it.

PREP 15 minLET RISE 3 hrs / then 30 minTEMP 450 FBAKE 30 minMAKES 1 loaf
  • INGREDIENTS
    • 2 1/2 c FLOUR
    • 1/4 tsp DRY YEAST
    • 1 tsp SALT
    • 1 c LUKEWARM WATER (about 110 F)
  • DIRECTIONS
    1. Whisk FLOUR to aereate
    2. Add YEAST and continue whisking
    3. Add WATER and blend to make a sticky dough
    4. Cover and let rise until double, about 3 hours
    5. On a floured surface, fold the dough 10-12 times
    6. Shape into a loaf
    7. Bake in a preheated oven at 450 F until crust is brown, about 30 minutes For extra crusty bread, place in the oven a small baking ddish containing 1 cup of boiling water
Posted in PLANT FOOD FACTS

Cucumber Facts

Posted on by Mary Ann Lesh

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.

3.5 oz (100 g) unpeeeled cucumber CONTAINS
CALORIES16
CARBOHYDRATES3.63g
FAT0.11 gg
FIBER0.5g
PROTEIN0.65g
CALCIUM2%DV
IRON2%DV
MAGNESIUM4%DV
MANGANESE4%DV
PHOSPHOROUS3%DV
POTASSIUM3%DV
ZINC2%DV
VITAMIN B1 (THIAMINE)2%DV
VITAMIN B2 (RIBOFLAVIN)3%DV
VITAMIN B3 (NIACIN)1%DV
VITAMIN B5 (PANTOTHENIC ACID)5%DV
VITAMIN B63%DV
VITAMIN B9 (FOLATE)2%DV
VITAMIN C3%DV
VITAMIN K16%DV
Posted in RECIPES

Huitlacoche Tacos

Posted on by Mary Ann Lesh

This basic taco mix is quick, easy, and delicious! Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

PREP20 minTEMPmediumCOOK11 minSERVES8
  • INGREDIENTS
    • 2 Tbsps OIL
    • 1 lb HUITLACOCHE, rinsed and cut into bite-sized pieces
    • 1/4 MEDIUM ONION, finely chopped
    • 2 cloves GARLIC, finely chopped
    • 4 EPAZOTE leaves (optional)
    • SALT to taste
    • 8 CORN TORTILLAS
    • SALSA to taste
  • DIRECTIONS
    1. Lightly saute the ONION until transparent
    2. Add the GARLIC and continue to saute for 1 minute
    3. Add the HUITLACOCHE and EPAZOTE. Continue to cook for 5 minutes. Do not overcook
    4. Add SALT to taste
    5. Serve the mixture in a warm TORTILLA
    6. Add your favorite SALSA
Posted in RESOURCES

Beyond Burritos and Margaritas

Posted on by Mary Ann Lesh

Tortillas, beans, rice, and chiles are staples in Mexican households and Mexican restaurants all over the world, but people south of the border enjoy many other foods you may not have heard about. Here are a few of them.

Posted in PLANT FOOD FACTS

Corn Smut (Huitlacoche) Facts

Posted on by Mary Ann Lesh

Corn smut (español: huitlacoche) is an edible fungus known in Mexico as the delicacy huitlacoche. It is served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar. It is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

100 g of corn smut contains
CARBOHYDRATE7.88 g
CALORIES40
FIBER4.4 g
POTASSIUM334 mg
SOURCES: WIKIPEDIA / FATSECRET
Posted in PLANT FOOD FACTS

Nutritional Yeast Facts

Posted on by Mary Ann Lesh
Even in small amounts, nutritional yeast is a significant source of some B-complex vitamins.

Nutritional yeast (español: levadura nutricional) is a deactivated yeast, often a strain of Saccharomyces cerevisiae sold in the form of flakes or yellow powder. Its strong flavor is often described as nutty, cheesy, or creamy. Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.

Sources: Wikipedia / healthline

WARNING: In large amounts, the high fiber content may cause digestive discomfort, and high niacin content can cause facial flushing. Some brands may contain tyramine, which can trigger migraines in certain individuals.

Posted in RECIPES

How to Cook Brown Rice

Posted on by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min
NEED large pot
TEMP medium
COOK 30 min
MAKES 3 cups

INGREDIENTS

  • 1 c BROWN RICE
  • 6 c WATER
  • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in PLANT FOOD FACTS

Chocolate Facts

Posted on by Mary Ann Lesh
Chocolate may have some health benefits, but beware of the fat and sugar in commercial products, which can contribute to high blood pressure, heart disease, and diabetes.

Plain cocoa in moderation is the best choice for adding chocolate flavor to food. It is low in sugar and fat but offers potential health benefits. Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. But more research is needed to confirm these results.

100 grams of chocolate containlightdark
calories531556
calcium 251 mg30 mg
carbohydrates58 g60.49 g
cholesterol24 mg5 mg
fat30.57 g32,4 g
iron0.91 mg2.13 mg
phosphorous 206 mg51 mg
potassium438 mg502 mg
protein 8.51 g5.54 g
sodium101 mg6 mg
sugars54 g47.56 g
Posted in RECIPES

Lentil Meatballs

Posted on by Mary Ann Lesh

This tasty dish with Italian flavor is a dekucious entree for a vegetarian meal

PREP 15 minMEDIUM HEATCOOK 10 minSERVES 4
  • INGREDIENTS
    • 1 c cooked LENTILS
    • 1/4 c cooked QUINOA
    • 1/2 c CORN MEAL
    • 1/4 c chopped ONION
    • 1 clove GARLIC
    • 1 Tbsp ITALIAN SEASONING
    • 1 1/2 c MARINARA SAUCE
  • DIRECTIONS
    1. Combine all ingredients in a food processor and blend.
    2. Form into balls of the desired size
    3. Sear the balls for 5 minutes in small amount of oil
    4. Add marinara sauce and simmer for 5 minutes
Posted in PLANT FOOD FACTS

Mushroom Facts

Posted on by Mary Ann Lesh
White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source. Toadstool generally denotes one poisonous to humans. The standard for the name “mushroom” is the cultivated white button mushroom, Agaricus bisporus; hence the word “mushroom” is most often applied to those fungi (Basidiomycota, Agaricomycetes) that have a stem, a cap, and gills.

Most mushrooms sold in supermarkets have been commercially grown on mushroom farms and are considered safe to eat because they are grown in controlled, sterilized environments. Agaricus bisporus can be harvested at varying stages of maturity. When young and immature, they are known as white mushrooms if they have a white color, or crimini mushrooms if they have slight brown shade. When fully grown, they’re known as portobello mushrooms, which are bigger and darker. White mushrooms are also known as table, common, button, or champignon mushrooms. They have a small stem, smooth cap, and mild flavor that pairs well with many dishes.

White mushrooms are low in calories and sugar. They are also high in protein and vitamin D, and they’re a source of vitamin B12, so they are beneficial for those following plant-based diets. They are rich in many bioactive compounds that protect against cancer and heart disease, and help improve blood sugar control and gut health.

One cup (96 g) of whole white mushrooms provides
Calories: 21
Carbs: 3 grams
Fiber: 1 gram
Protein: 3 grams
Fat: 0 grams
Vitamin D: 33% of the Daily Value (DV)
Selenium: 16% of the DV
Phosphorus: 12% of the DV
Folate: 4% of the DV
Due t
CARBOHYDRATE3 g
CALORIES21
FIBER1 g
PROTEIN3 g
PHOSPHOROUS12% DV
SELENIUM16% DV
VITAMIN B9 (FOLATE)4% DV
VITAMIN D33% DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

Passion Fruit (Maracuyá) Facts

Posted on by Mary Ann Lesh
Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.

Passion fruit (español: maracuyá) is the fruit of the Passiflora vine. It has a tough outer rind and juicy center full of edible seeds. There are several types that vary in size and color. Purple and yellow varieties are the most commonly available ones, including Passiflora edulis, small round or oval-shaped fruits with purple skin, and Passiflora flavicarpa, round or oval with yellow skin and usually slightly larger than the purple variety.

Passion fruit is rich in antioxidants and dietary fiber. Diets high in these nutrients have been linked to a lower risk of conditions like heart disease and diabetes. Passion fruit is a good source of fiber, vitamin C, and vitamin A. It is also rich in beneficial plant compounds, including carotenoids and polyphenols. It has a small amount of iron, and even though the body doesn’t usually absorb iron from plants very well, passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.

Passion fruit allergy is rare, but some cases occur. People with a latex allergy are at greater risk.

1 small purple passion fruit contains
CALORIES17
FIBER2 g
IRON2% DV
POTASSIUM2% DV
VITAMIN A (RETINOL)8% DV
VITAMIN C9% DV
SOURCE: HEALTHLINE

Posted in PLANT FOOD FACTS

Soursop (Guanábana) Facts

Posted on by Mary Ann Lesh
More studies are needed on this amazing plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories…but don’t eat the seeds.

Soursop (español: guanábana) is the fruit of Annona muricata, a broadleaf, flowering, evergreen tree native to the tropical regions of the Americas and the Caribbean. It is in the same genus, Annona, as cherimoya and is in the Annonaceae family. The soursop is adapted to areas of high humidity and relatively warm winters. With an aroma similar to pineapple, the flavor of the fruit has been described as a combination of strawberries and apple with sour citrus flavor notes, contrasting with an underlying thick creamy texture reminiscent of banana.

The delicious fruit is safe to eat and nutritious, but the seeds are toxic and should not be consumed. Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh. Fruits range in size and can be quite large, so it may be best to divide it into a few portions. Some studies have shown that the plant’s active ingredients possess antioxidant, anticancer, anticonvulsant, anti-arthritic, anti-parasitic, anti-malarial, liver protective and anti-diabetic effects. The uses of guanábana in herbal medicine and research into its potential for cancer treatment are of interest, but medicinal uses of the fruit or its parts should be done only with the supervision of a reliable health professional.

In traditional herbal medicine, the fruit and leaves of the tree are used to relieve digestive ailments (including diarrhea), pain, hypertension, inflammation, fever, coughs, and asthma, among many other medical afflictions. The leaves and fruits contain natural compounds that could potentially be beneficial for prostate as well as other cancers, although more scientific studies are needed. Graviola / Soursop extracts have a promising potential for treating gastric ulcers. A study showed that an alcohol-based extract of soursop possessed antiviral activity.

3.5 oz (100 g) provides
CARBOHYDRATE16.8 g
CALORIES66
FIBER3.3 g
MAGNESIUM5% RDI
POTASSIUM8% RDI
VITAMIN B1 (THIAMINE)5% RDI
VITAMIN C34% RDI
SOURCE: HEALTHLINE / Wikipedia
Posted in PLANT FOOD FACTS

Mamey Facts

Posted on by Mary Ann Lesh

One cup of raw mamey fruit provides 74% of the Daily Value of Vitamin B6.

Mamey is the fruit of the Mamey Sapote tree, which grows throughout Mexico and Central America. The mamey has a soft, creamy texture and orange color. Its unique flavor is sometimes compared to sweet potatoes. Mamey supplies a hearty dose of fiber, copper, and vitamins B6 and C. Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.

1 CUP (175 g) of raw mamey fruit provides
CALORIES217
CARBOHYDRATE56g
FAT1g
FIBER9.5g
PROTEIN2.5g
COPPER41%DV
IRON8%DV
MANGANESE16%DV
POTASSIUM17%DV
VITAMIN B2 (RIBOFLAVIN)16% DV
VITAMIN B3 (NIACIN)16%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B674%DV
VITAMIN C45%DV
VITAMIN E25%DV
SOURCE: HEALTHLINE