Go to the Home page Go to the Sweet Potatoes page Go to the California Production page Go to the Organic Yams & Sweets page Go to Product Codes & Box Dimensions page
Go to Our Story page Go to the Facilities page Go to Meet The Team page Go to the Contact Us & Directions page You are on the Nutrition Facts & Recipes page Go to the Site Map page
 
sweet potatoes montage
A.V. Thomas Produce
sweet potatoes montage
heading graphic
 
Visit our Cooking Tips & Recipes page!Nutritional News and Health Benefits of yams and sweet potatoes
 
SWEET POTATOES PACK A POWERFUL PUNCH!
They're rich in beta-carotene and vitamins A, C and E - antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin.

Sweet potatoes and yams are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium, iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.

VEGETABLE
1/2 cup cooked
SCORE
V
I
T

A
V
I
T

B
F
O
L
A
T
E
I
R
O
N
C
O
P
P
E
R
C
A
L
C
I
U
M
F
I
B
E
R
Sweet Potato, no skin
582
X
X
*
 
X
 
X
Carrots
408
X
 
 
 
*
 
*
Spinach
241
X
X
X
X
*
X
*
Collard Greens
181
X
X
X
*
 
X
 
Red Pepper
166
X
X
 
 
 
 
 
Kale
161
X
X
 
 
*
*
*
Broccoli
145
X
X
X
 
 
 
*
White Potato
114
 
X
*
X
 
 
X
Asparagus
75
X
X
X
 
 
 
*
Green Peas
64
X
X
X
*
 
 
X
Corn
39
 
*
X
 
 
 
X
Green Beans
37
*
X
*
 
 
 
 
Tomatoes
37
*
X
 
 
 
 
 
Summer Squash
31
*
*
*
 
 
 
 
Source: Nutrition Action Healthletter, Dec. 1991, CSPI, Washington, D.C.
X = contains at least 10% of the USRDA
* = contains between five and nine percent of the USRDA
  • One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.
  • According to the American Cancer Society, foods with high amounts of beta carotene help reduce the risk of some cancers.
  • The National Cancer Institute recommends that we eat at least five servings of fruits and vegetables each day, especially vegetables that are rich in vitamins A and C.
Nutrition Facts: Serving size one medium or 1/2 cup
Amount per serving
Calories 103 Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars
Protein 2 g		 % Daily value
0%
0%
0%
0%
2%
5%
12%

3%
% Daily value Vitamins & Minerals

Vitamin A 218% Thiamin 5% Niacin 3% Folicin 11% Calcium 4% Iron 5% Manganese 16% Vitamin c 41% Riboflavin 8% Vitamin B6 12% Potassium 17% Magnesium 6% Copper 10%

Sweet Potato Nutrition

  • According to CSPI (Center for Science in the Public Interest), the sweet potato ranks #1 in nutrition compared to other vegetables.
  • Sweet potatoes were ranked above carrots, spinach, greens, broccoli, peas, corn, tomatoes and squash. Scores were assigned to various vegetables by adding up their percent of USRADA for 6 nutrients plus fiber.
     
Click the link below for methods of preparing sweet potatos and yummy recipes!
Visit our Cooking Tips & Recipes page!

 
Phone (209) 394-7514 or
Toll Free (800) 433-7997
Email: info@avthomasproduce.com
A.V. Thomas Produce Yams & Sweet Potatoes logo
 
 
rule graphic