• low fat 1.52g 1.52%
  • low sat fat 0.36g 0.36%
  • low salt 24.57mg 0.02%
  • low sugar 2.69g 2.69%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Steam pumpkin and potatoes until soft.
  2. Cool and mash.
  3. Add parsley, olive oil, mayonnaise, salt and cracked black pepper to taste.
  4. Mix all ingredients well.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
130.19g
100.00g
Energy (kJ)
355.64kJ
273.17kJ
Protein (g)
2.83g
2.18g
Total fat (g)
1.98g
1.52g
- Saturated fat (g)
0.47g
0.36g
- Polyunsaturated fat (g)
0.40g
0.31g
- Monounsaturated fat (g)
0.98g
0.75g
Cholesterol (mg)
0.77mg
0.59mg
Carbohydrate-available (g)
13.00g
9.99g
CarbohydrateSE (g)
12.94g
9.94g
- Sugars (g)
3.50g
2.69g
Water (g)
107.66g
82.70g
Dietary fibre (g)
1.77g
1.36g
Thiamin (mg)
0.09mg
0.07mg
Riboflavin (mg)
0.08mg
0.06mg
Niacin (mg)
1.31mg
1.01mg
Niacin equivalents (mg)
1.88mg
1.44mg
Vitamin C (mg)
24.38mg
18.72mg
Total folate (ug)
34.54ug
26.53ug
Total vitamin A equivalents (ug)
312.60ug
240.12ug
Retinol (ug)
0.04ug
0.03ug
Beta carotene equivalents (ug)
1856.56ug
1426.07ug
Sodium (mg)
31.98mg
24.57mg
Potassium (mg)
497.28mg
381.97mg
Magnesium (mg)
19.42mg
14.91mg
Calcium (mg)
20.75mg
15.94mg
Phosphorus (mg)
63.65mg
48.89mg
Iron (mg)
0.74mg
0.57mg
Zinc (mg)
0.39mg
0.30mg

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This page has been produced in consultation with and approved by: RMIT - Department of Food Science

Last updated:

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