Sale RUA POTATOES  5 KG Bag Pukekohe Grown zoom
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Product Code: VPotatoRua5KG
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These good all-rounders have moderate starch content & are not too floury, not too waxy - they sit between the two ends of the spectrum.

Ideal for mashing, boiling & microwaving

Potatoes are the best source of potassium of any fruit or vegetable - potassium plays a major role in reducing the risk of heart attack and stroke, two of the biggest killers of New Zealanders, also combats high blood pressure

Multi-purpose, white skinned, white flesh with shallow eyes.

Oval to long oval shape.

Enjoy the skin too: many of the nutrients are in the skin.

Direct from our well established, second generation potato grower 

 
One serve of this vegetable provides a source (10% of the RDI

of 2g or 4g for fibre) of these nutrients:
 

Energy; Fibre; Potassium; Folate

Potatoes are the number one vegetable in New Zealand with 97% of us eating them.  53% of New Zealanders consume fresh potatoes four times per week & 21% of New Zealanders eat them daily. 

Potatoes are often perceived as unhealthy because they have a reported high glycaemic index (or GI).

HOWEVER, many nutritionists now believe the glycaemic index is not a very useful measure because it is a ratio that refers to the digestibility of carbohydrate relative to glucose, & does not reflect the density of carbohydrate in the food or the amount of food eaten to achieve a blood glucose response.

Glycaemic impact is a new way of measuring blood glucose response to food.

The advantage of this measure has gram units & can be expressed as g/100g of food or g/serving of food, just like other nutrients on a food label.
Potatoes are in fact an excellent source of low-density energy.

This means that the energy we get from potato comes from carbohydrate (17kJ/g) rather than fat (34kJ/g) & is diluted about eight times with water.

They are also a good source of vitamin C, a source of potassium & niacin, & if you keep the skin on a source of dietary fibre.

The glycaemic impact of potato is easy to manage in a healthy diet.

When potato is cooked the starch gelatinises & becomes digestible.

But when you cool cooked potato & let it stand for a while the starch chains partially join up, & this slows down the speed they are digested.

 

So starch in cold cooked potato is digested at a lower rate than in the hot potato, & correspondingly has a lower glycaemic impact per weight.

So potato is not the villain it has been made out to be because it is not carbohydrate dense.

Nutrition Information

Serving size: 1 potato - 150g

 

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100g  
Energy (kJ/Cal) 470/112 5% 313/75  
Protein (g) 3.1 6% 2.2  
Fat, total (g) 0.1 0% 0.1  
- saturated (g) 0.02 0% 0.01  
Available carbohydrate (g) 23.2 7% 15.4  
- sugars (g) 0.5 1% 0.3  
Dietary Fibre (g) 2.6 9% 1.7 A source of Dietary Fibre
Sodium (mg) 4 0% 3  
Vitamin C (mg) 19 47% RDI* 12.0 A good source of Vitamin C
Folate ug 21 11% RDI* 14.0 A source of Folate
Niacin (mg) 2.1 21% RDI* 1.4 A source of Niacin
Pantothenic Acid (mg) 0.6 11% ESADDI+ 0.4 A source of Pantothenic Acid
Thiamin (mg) 0.14 12% RDI* 0.09 A source of Thiamin
Magnesium (mg) 34 11% RDI* 23 A source of Magnesium
Potassium (mg)** 726   484 Contains Potassium

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)
**There is no labelling RDI for potassium but a claim can be made if a serve contains 200mg or more 
+ Estimated Safe and Adequate Daily Dietary Intake

Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research - 2018

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