Roasted Sweet Potatoes and Onions
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 105.86 g | 38% |
| Net Carbohydrates | 89.47 g | 36% |
| Sugars | 25.34 g | 72% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 16.38 g | 59% |
| Protein | 8.91 g | 18% |
| Total Fat | 27.46 g | 35% |
| Saturated Fat | 3.9 g | 20% |
| Monounsaturated Fat | 19.7 g | - |
| Polyunsaturated Fat | 2.92 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 3219.72 mcg | 358% |
| Vitamin C | 23.41 mg | 26% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2581.67 mg | 112% |
| Potassium | 1760.58 mg | 37% |
| Calcium | 180.85 mg | 14% |
| Magnesium | 130.64 mg | 31% |
| Iron | 3.46 mg | 19% |
| Zinc | 1.67 mg | 15% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
358%
Vitamin C
26%
Vitamin D
0%
Vitamin E
34%
Vitamin K
22%
Vitamin B1
35%
Vitamin B2
25%
Vitamin B3
17%
Vitamin B5
73%
Vitamin B6
67%
Vitamin B7
-
Vitamin B9
0.1%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
14%
Iron
19%
Magnesium
31%
Phosphorus
21%
Potassium
37%
Sodium
112%
Zinc
15%
Copper
84%
Manganese
62%
Selenium
6%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.3%
Isoleucine
0.3%
Valine
0.3%
Lysine
0.1%
Tryptophan
0.3%
Threonine
0.2%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 691 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 42 min
Jogging
1 h 28 min
Cycling
1 h 30 min
Walking
2 h 43 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Scientific research and expert reviews suggest that roasted sweet potatoes and onions can play a meaningful role in a balanced diet. Sweet potatoes are noted for their rich content of vitamins and minerals, including beta-carotene and anthocyanin pigments which act as antioxidants, reducing inflammation and boosting the immune system, and also support gastrointestinal health with their fiber content. Onions are recognized as important functional foods due to their abundance of heart-healthy compounds, antioxidants like anthocyanins and quercetin, and soluble fiber, with compounds like thiosulfinates offering benefits to the bloodstream and fructans supporting colon health. Roasting is a recommended preparation method to maximize their nutritional value.
1. Sweet Potatoes: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Sweet potatoes are a healthy choice due to their rich content of vitamins and minerals, with purple varieties particularly noted for beta-carotene and anthocyanin pigments that act as antioxidants.
Read More: https://www.webmd.com/diet/health-benefits-sweet-potatoes
2. The Pros and Cons of Root Vegetables - Harvard Health
Source: Harvard Health, 2018
Summary: Sweet potatoes are low in calories and rich in antioxidants, with a medium baked sweet potato containing few calories and providing an adult's entire Recommended Dietary Allowance of vitamin A.
Read More: https://www.health.harvard.edu/healthy-aging-and-longevity/the-pros-and-cons-of-root-vegetables
3. Onions With a Nutritional--Not Pungent--Punch : Usda Ars
Source: USDA ARS
Summary: Onions are recognized as important functional foods due to their abundance of heart-healthy compounds, antioxidants, and soluble fiber.
4. Onions 101: Nutrition Facts and Health Effects
Source: Healthline, 2019
Summary: Onions are low in calories, consisting primarily of water, carbohydrates, and fiber, with their carbohydrate content including simple sugars and fructans, which are beneficial prebiotic fibers that feed gut bacteria.
Read More: https://www.healthline.com/nutrition/foods/onions
5. Potato or Sweet Potato: Which Is Healthier?
Source: Cleveland Clinic
Summary: Sweet potatoes are particularly noted for their vibrant orange flesh, which indicates a rich presence of beta-carotene, a powerful antioxidant crucial for protecting the body's cells from damage and reducing the risk of diseases such as cancer.
Read More: https://health.clevelandclinic.org/white-potatoes-vs-sweet-potatoes-which-is-healthier
