Nutritional Value of Common Fruits & Vegetables Grown in Cambodia

Note: Recent research in Cambodia and other developing countries shows that the most common micro-nutrient deficiencies (especially among women and children) are: anemia (lack of iron), night blindness (lack of enough Vitamin A), and goiter/iodine deficiency (although in Cambodia they are promoting iodized salt, and a lot of people now use it). Additionally, protein deficiency is always a leading factor in severe malnutrition. See page 8 for recommended daily intakes.

Nutritional value of foods is based on the USDA database. Note that this is the value per 100 grams of raw, uncooked foods (unless otherwise noted); keep in mind that most vegetables lose nutrients the longer you cook them.

English Khmer Common Scientific Name Nutritional value per 100 grams (raw/uncooked) Image Common Name Name Energy Protein Vit. A Vit. C Iron Other significant (kcal) (g) (IU) (mg) (mg) nutrients

Allium cepa bulb onion ខ្ឹមបរំង 38 1.2 0 11 .8 k'teum barang

215mg Calcium Amaranthus tricolor leafy amaranth ផ្ី 23 46 2,917 43.3 2.32 p'tee 611 mg Potassium

peanut Arachis សែណ្កដី 570 25 3 1 3.8 groundnut son-dyk die

Page 1 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

Artocarpus jackfruit ខ្ុរ 95 1.72 110 13.7 .23 heterophyllus k'no

wax gourd Benincasa hispida wintermelon ្តឡច 13 .4 10 13 .4 traa-lak fuzzy bourd

Brassica juncea mustard greens ៃស្ៅខ្ 22 2.2 9,900 130 spy k'mao

135 mg Calcium Brassica oleracea, var. chinese kale ខត់ណ 22 2.3 10,000 140 1.4 447 mg Potassium alboglabra chinese broccoli kaat-naa 99 mcg Folate

Brassica rapa, var. bok choy ៃស្ៅតឿរ 13 1.5 4,468 45 .8 chinensis chinese cabbage spy dtoo-uh

Page 2 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

Carica papaya papaya ល្ុង 30 .4 950 60 .6 le-hawng

Citrullus lanatus watermelon ឳឡឹក 22 .5 569 8.1 .3 ow-leuk

Cucumis sativus cucumber ្តសក់ 15 .65 105 2.8 .28 tra-sak

Cucurbita moschata tropical pumpkin ៅល្ 25 4 7,384 9 .8 le-pou

pumpkin shoots ្តួយៅល្ 19 3.15 1,942 11 2.22 troo-ee le-pou

Page 3 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

Daucus carota carrot ករ៉ុត 41 .93 16,706 5.9 .3 ka-rot

soybean Glycine max សែណ្កៅសៀង 173 16.6 9 1.7 5.14 54 mcg Folate (cooked beans) son-dyk see-ung

morning glory Ipomoea aquatica ្តកួន 30 2.7 45 2.5 water spinach tra-goo-un

Ipomoea batatas sweet potato ដំឡូងជ្ 86 1.57 14,187 2.4 .61 dom-lom chvee-uh

Lagenaria siceraria bottle gourd ៅឃ្ក 14 .62 16 10 .2 k'lok

Page 4 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

luffa gourd Luffa acutangula នៅនង្ជុង 30 .8 5.6 7 1.6 (ridged/angled) na-nong j'rong

luffa gourd Same as angled Luffa cylindrica sponge gourd នៅនងមូល na-nong mool luffa? (smooth)

Lycopersicon tomato ៅប៉ងៅប៉ះ 18 .88 833 13.7 .6 2,573 Lycopene esculentum bpayng-bpaw

Mangifera indica mango ស្យ 60 .82 1,082 36.4 .16 svai

cassava Manihot esculenta manioc ដំឡូងៅឈើ 160 1.36 13 20.6 .27 dom-lom cheu (root)

Page 5 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

bitter gourd Momordica charantia ៅ្មះ 17 1 471 84 .43 bitter melon m'ree-uh

440 Calcium Moringa oleifera moringa leaves ្មុំ 92 6.7 13,000 220 7 mo-rom 259 Potassium

Nasturtium officinale watercress ្កសំងទប 11 2.3 3191 43 .2 tra-song tee-ip

Psophocarpus winged bean ពពយ 49 6.95 128 18.3 1.5 tetragonolobus (pods) po-pee-yay

Solanum melongena eggplant ្តប់ 24 1 27 2.2 .24 t'rawp

Page 6 Scientific Name English Khmer Energy Protein Vit. A Vit. C Iron Other nutrients

Solanum tuberosum potato ដំឡូងបរំង 58 2.57 2 19.7 .78 dom-lom barang

mung bean Vigna radiata សែណ្កបយ 105 7.02 24 1 1.4 (cooked beans) son-dyk byee

210mg Calcium bean sprouts សែណ្កបណ្ុ ះ 30 3.04 21 13 .91 son-dyk baan-doh 159mcg Folate

Vigna unguiculata, sp. long bean សែណ្កគួរ 47 2.8 865 18.8 .47 Sesquipedalis son-dyk koo-uh

Zea mays corn ៅពត 86 3.27 187 6.8 .52 bpoat

Page 7 Dietary Reference Intakes (DRI)

The Dietary Reference Intake (DRI) is the estimated average requirement for healthy people. People who are sick or do not have a health immune system (for example, people with HIV/AIDS) may need more than the recommended amount. These recommendations are from the Institute of Medicine's Food & Nutrition Board.

Protein (grams) Vitamin A (IU) Vitamin C (mg) Iron (mg)

Children 0-6 months Everything babies ages 0 to 6 months need is in the mother's breast milk!

Children ages 1-3 13 700 13 3

Children ages 3-8 19 917 22 4.1

Men 56 2083 75 6

Women 46 1667 60 8

Women who are pregnant 71 1833 70 22

Women who are breast-feeding 71 3000 100 6.5

Used to make cells Prevent infections Helps the body absorb Give oxygen to body What it's good for... Calcium and Iron Build new tissues & fluids Healthy eyes Build new tissues Chemical processes Prevent blindness Protect against infection Helps children grow Energy Good growth

Compiled by Daphne Fowler | MCC Prey Veng, Cambodia | 2011

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