A nutrient-dense legume, the pinto bean contains many essential nutrients. It is a good source of protein, phosphorus and manganese, and very high in dietary fiber and folate. Well-known legumes include beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa, and clover. Legumes are a significant source of protein, dietary fiber, carbohydrates and dietary minerals; for example, a 100 gram serving of cooked chickpeas contains 18 percent of the Daily Value (DV) for protein, 30 percent DV for dietary fiber, 43 percent DV for folate and 52 percent DV for manganese.
As the major ingredient of guacamole is raw avocado, the nutritional value of the dish derives from avocado vitamins, minerals and fats, providing dietary fiber, several B vitamins, vitamin K, vitamin E and potassium in significant content. Avocados are a source of saturated fat, monounsaturated fat and phytosterols, such as beta-sitosterol. They also contain carotenoids, such as beta-carotene, zeaxanthin and lutein.
Raw brown mushrooms are 92% water, 4% carbohydrates, 2% protein and less than 1% fat. In a 100 gram (3.5 ounce) amount, raw mushrooms provide 22 calories and are a rich source (20% or more of the Daily Value, DV) of B vitamins, such as riboflavin, niacin and pantothenic acid, selenium (37% DV) and copper (25% DV), and a moderate source (10-19% DV) of phosphorus, zinc and potassium. They have minimal or no vitamin C and sodium content.
Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2; roughly one-quarter of niacin; and about 150% of the recommended daily value of vitamin B12. All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. Also, sardines are high in the major minerals such as phosphorus, calcium, and potassium, and some trace minerals including iron and selenium.
Lemon is a rich source of vitamin C, providing 64% of the Daily Value in a 100 g reference amount (table). Other essential nutrients are low in content.
Raw wild salmon is 69% water, 20% protein, 6% fat, and contains no carbohydrates. In a 100 gram reference amount, raw salmon supplies 142 calories, and is a rich source (20% or more of the Daily Value, DV) of several B vitamins, especially vitamin B12 at 133% DV, selenium (52% DV), and phosphorus (29% DV). Dietary minerals in moderate content are copper (15% DV) and potassium (10% DV).
In addition to containing significant sources of protein and low amounts of fat, snails are also good sources of iron, calcium, Vitamin A, and a number of other minerals.
