| Content | Popcorn is one of the world’s healthiest and most popular snack foods.
It is loaded with important nutrients and offers a variety of health benefits.
In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers. Another health benefit of popcorn is its high satiety.
This is the nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn
- Vitamin B1 (Thiamin): 7% of the RDI.
- Vitamin B3 (Niacin): 12% of the RDI.
- Vitamin B6 (Pyridoxine): 8% of the RDI.
- Iron: 18% of the RDI.
- Magnesium: 36% of the RDI.
- Phosphorus: 36% of the RDI.
- Potassium: 9% of the RDI.
- Zinc: 21% of the RDI.
- Copper: 13% of the RDI.
- Manganese: 56% of the RDI.
| Browntop Millet
Browntop millet is the king of fibre with 12.5 mgs per 100 gms. Barnyard and brown top millets are high on minerals at 4.4 and 4.2 mgs per 100 gms and there is more. | FoxTail Millet
| Moong dal beans are dried, mature mung beans that have been skinned. Naturally low in fat and high in fiber, a 1-cup serving of cooked moong dal has less than 1 gram of total fat, over 14 grams of protein, and 15.4 grams of dietary fiber. A 1-cup serving contains 212 calories. | Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico.
The common bean is an important food crop and a major source of protein throughout the world.
Used in a variety of traditional dishes, kidney beans are usually eaten well cooked. Raw or improperly cooked kidney beans are toxic, but well-prepared beans can be a healthy component of a well-balanced diet
Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.
The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 grams
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