Carrot & sweet potato mash

Vegetarian
Gluten Free
Health score
10%
Carrot & sweet potato mash
30 min.
4
209kcal

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Ingredients

  • 500 carrots chopped
  • 500 sweet potatoes chopped
  •  garlic cloves 
  • tsp cumin seeds toasted
  • 25 butter 

Equipment

  • frying pan

Directions

  1. Put the carrots, sweet potatoes and garlic in a large pan of salted water, bring to the boil, then cook for 12 mins.
  2. Add cumin seeds, butter and seasoning, roughly mash, then serve immediately.

Nutrition Facts

Calories209kcal
Protein6.32%
Fat23.15%
Carbs70.53%

Properties

Glycemic Index
47.46
Glycemic Load
16.6
Inflammation Score
-10
Nutrition Score
15.649130440277%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.32mg
Myricetin
0.12mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:208.88kcal
10.44%
Fat:5.56g
8.55%
Saturated Fat:3.29g
20.53%
Carbohydrates:38.11g
12.7%
Net Carbohydrates:30.75g
11.18%
Sugar:11.19g
12.43%
Cholesterol:13.44mg
4.48%
Sodium:196.45mg
8.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.41g
6.83%
Vitamin A:38779.31IU
775.59%
Fiber:7.35g
29.41%
Manganese:0.56mg
27.82%
Potassium:841.16mg
24.03%
Vitamin B6:0.46mg
23.21%
Vitamin K:19.25µg
18.34%
Vitamin B5:1.36mg
13.62%
Vitamin C:11.12mg
13.48%
Copper:0.26mg
12.81%
Vitamin B1:0.19mg
12.54%
Magnesium:48.86mg
12.21%
Phosphorus:110.06mg
11.01%
Vitamin B3:1.97mg
9.84%
Folate:37.81µg
9.45%
Vitamin B2:0.16mg
9.12%
Calcium:89.21mg
8.92%
Vitamin E:1.31mg
8.76%
Iron:1.53mg
8.47%
Zinc:0.73mg
4.88%
Selenium:1.28µg
1.83%