Vegetables

Beans (பீன்ஸ்)

Scientific Name: Phaseolus vulgaris

Family: Fabaceae

Caloric Ratio*

CarbsFatsProtein
51%14%35%

Nutritional Value

Type: Fruit (Legumes)

Beans are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.

Bitter Gourd (பாகற்காய்)

Scientific Name: Momordica charantia

Family: Cucurbitaceae

Caloric Ratio*

CarbsFatsProtein
81%8%11%

Nutritional Value

Type: Vine(grown for its fruit)

Bitter Gourd is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin A, Thiamin, Riboflavin, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Zinc and Manganese.

Bottle Gourd - Calabash (சுரைக்காய்)

Scientific Name: Lagenaria siceraria

Family: Cucurbitaceae

Caloric Ratio*

CarbsFatsProtein
89%1%10%

Nutritional Value

Type: Vine(grown for its fruit)

Bottle Gourd is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Calcium, Magnesium and Manganese, and a very good source of Vitamin C, Potassium and Zinc.

Brinjal - Eggplant (கத்திரிக்காய்)

Scientific Name: Solanum melongena

Family: Solanaceae

Caloric Ratio*

CarbsFatsProtein
89%5%6%

Nutritional Value

Type: Fruit

Brinjal is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Vitamin B6 and Manganese, and a very good source of Dietary Fiber

Carrot - கேரட் (மஞ்சள் முள்ளங்கி)

Scientific Name: Daucus carota

Family: Apiaceae

Caloric Ratio*

CarbsFatsProtein
89%5%6%

Nutritional Value

Type: Root

Carrot is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

Drumstick - (முருங்கைக்காய்)

Scientific Name: Moringa oleifera

Family: Moringaceae

Caloric Ratio*

CarbsFatsProtein
60%2%38%

Nutritional Value

Type: Fruit

Drumstick is an excellent source of oleic acid, Vitamin A, Vitamin C, Vitamin B6, Thiamin, Panthothenic acid, Riboflavin, Niacin, Calcium, Iron, Copper and Manganese.

Ginger - (இஞ்சி)

Scientific Name: Zingiber officinale

Family: Zingiberaceae

Caloric Ratio*

CarbsFatsProtein
86%8%6%

Nutritional Value

Type: Rhizome

Ginger is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin C, Magnesium, Potassium, Copper and Manganese.

Ladies Finger - Okra (வெண்டைக்காய்)

Scientific Name: Abelmoschus esculentus

Family: Malvaceae

Caloric Ratio*

CarbsFatsProtein
71%8%21%

Nutritional Value

Type: Fruit

Ladies Finger is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Riboflavin, Niacin, Phosphorus, Potassium, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium and Manganese.

Onion - (வெங்காயம்)

Scientific Name: Allium cepa

Family: Amaryllidaceae

Caloric Ratio*

CarbsFatsProtein
87%4%9%

Nutritional Value

Type: Root

Onion is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium and Manganese.

Potato - (உருளைக்கிழங்கு)

Scientific Name: Solanum tuberosum

Family: Solanaceae

Caloric Ratio*

CarbsFatsProtein
93%1%6%

Nutritional Value

Type: Root

Potato is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, Vitamin B6 and Potassium.

Radish - (முள்ளங்கி)

Scientific Name: Raphanus sativus

Family: Brassicaceae

Caloric Ratio*

CarbsFatsProtein
77%12%11%

Nutritional Value

Type: Root

Radish is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Folate, Potassium and Copper.

Snake Gourd - (புடலங்காய்)

Scientific Name: Trichosanthes cucumerina

Family: Cucurbitaceae

Caloric Ratio*

CarbsFatsProtein
77%8%15%

Nutritional Value

Type: Vine(grown for its fruit)

The gourd comprises of protein, fat, carbohydrate and soluble fiber. Its mineral and vitamin content are calcium, phosphorus, riboflavin, thiamin, niacin and carotene.

Spinach - (பசலைக்கீரை)

Scientific Name: Spinacia oleracea

Family: Amaranthaceae

Caloric Ratio*

CarbsFatsProtein
59%9%32%

Nutritional Value

Type: Leaves

Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese. But, it is also high in sodium.

Tomato - (தக்காளி)

Scientific Name: Solanum lycopersicum

Family: Solanaceae

Caloric Ratio*

CarbsFatsProtein
82%5%13%

Nutritional Value

Type: Fruit

Tomato is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese.

*Approx. values [http://nutritiondata.self.com/]