Sweet Potato – Kumera (Kumara)

$4.00$8.00

Sizes may vary. May need to cut for approximate weight.

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Description

What to look for

Look for kūmara that are firm with smooth and unbroken skin. Date stamped product packaging gives a reliable measure of freshness. Buy regularly, no more than a week’s supply.

Availability

Available: all year

Cooking methods

Braise, bake, boil, char grill, microwave, roast, steam, stew, stir fry, stuff.

Ways to eat

Kūmara is a very versatile vegetable; it can be mashed, barbecued, used in soups, stir fries, pies, quiches, braises or stews; cooked as chips or wedges or baked whole; thin kūmara slices will puff up into crisps. To use kūmara in salads, first cook until soft, and then cool. Kūmara goes well with all meats and also complements fruits such as banana, pineapple, apricot and apple. Click here for recipes.

How to prepare

Peel, wash and portion. However, it is not always necessary to peel kūmaras; if leaving skin on, scrub skin well and remove blemishes.

Storing

Kūmara should be stored in a cool, dark place that is well ventilated. Do not refrigerate.

Nutrition

Kūmara is a source of dietary fibre and contains a dietary significant amount of potassium (they are one of the highest potassium-containing vegetables). Kūmara is one of the highest carbohydrate containing vegetables so it makes an excellent source of energy. The coloured flesh and skin of kūmara supply an array of phytonutrients including phenolic compounds, flavonoids and carotenoids. Red or purple varieties contain anthocyanins (found in the skin of red varieties), and those with orange and yellow colouring are rich in beta-carotene. The richer the colour the more phytonutrients present.

Red kūmara is a good source of vitamin C and niacin; a source of dietary fibre, thiamin, vitamin B6, manganese and contains a dietary significant amount of potassium.

Gold kūmara is a good source of folate, riboflavin, vitamin A and vitamin B6; a source of dietary fibre, niacin, thiamin, copper and magnesium, and contains a dietary significant amount of potassium.

Orange kūmara is a good source of vitamin A; a source of dietary fibre, niacin, riboflavin, thiamin, vitamin B6, vitamin C and manganese, and contains a dietary significant amount of potassium.

Nutrition tables

KŪMARA, GOLD – TOKA TOKA  Raw
Nutrition Information
Serving size: 1 kūmura = 150g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 721/172 8% 481/115
Protein (g) 1.9 4% 1.3
Fat, total (g) 0.3 0% 0.2
 – saturated (g) 0.08 0% 0.05
Available carbohydrate (g) 38.6 12% 25.7
 – sugars (g) 14.4 16% 9.6
Dietary Fibre (g) 2.9 1.9 A source of dietary fibre
Sodium (mg) 60 0% 40
Folate (µg) 72 36% RDI* 48 A good source of folate
Riboflavin (mg) 0.45 26% RDI* 0 A good source of riboflavin
Vitamin A Equiv. (µg) 201 27% RDI* 134 A good source of vitamin A
Vitamin B6 (mg) 0.63 39% RDI* 0 A good source of vitamin B6
Niacin (mg) 1.2 12% RDI* 0.8 A source of niacin
Thiamin (mg) 0.11 10% RDI* 0.07 A source of thiamin
Copper (mg) 0.3 10% ESADDI** 0.2 A source of copper
Magnesium (mg) 45 14% RDI* 30 A source of magnesium
Potassium (mg) 615 410 Contains potassium
Vitamin C (mg) 3 6% RDI* 2
Vitamin E (mg) 0.855 9% RDI* 0.57
Calcium (mg) 33 4% RDI* 22
Iron (mg) 0.8 6% RDI* 0.5
Selenium (µg) 0.0 0% RDI* 0.0
Zinc (mg) 0.5 4% RDI* 0.3
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)
**Estimated Safe and Adequate Daily Dietary Intake
Source: FOODfiles 2018
KŪMARA, ORANGE – Beauregard  Raw
Nutrition Information
Serving size: 1 kūmara = 150g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 458/109 5% 305/73
Protein (g) 1.7 3% 1.1
Fat, total (g) 0.3 0% 0.2
 – saturated (g) 0.08 0% 0.05
Available carbohydrate (g) 23.1 7% 15.4
 – sugars (g) 13.8 15% 9.2
Dietary Fibre (g) 3.2 2.1 A source of dietary fibre
Sodium (mg) 18 1% 12
Vitamin A Equiv. (µg) 885 118% RDI* 590 A good source of vitamin A
Niacin (mg) 1 10% RDI* 0.6 A source of niacin
Riboflavin (mg) 0.24 14% RDI* 0.16 A source of riboflavin
Thiamin (mg) 0.11 10% RDI* 0.1 A source of thiamin
Vitamin B6 (mg) 0.33 21% RDI* 0.22 A source of vitamin B6
Vitamin C (mg) 5 11% RDI* 3.0 A source of vitamin C
Manganese (mg) 0.6 11% ESADDI** 0.4 A source of manganese
Potassium (mg) 555 370 Contains potassium
Folate (µg) 4 2% RDI* 3
Vitamin E (mg) 0.11 1% RDI* 0.07
Calcium (mg) 30 0% RDI* 20
Iron (mg) 0.6 5% RDI* 0.4
Selenium (µg) 0.0  0% RDI* 0.0
Zinc (mg) 0.3 3% RDI* 0.2
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)
**Estimated Safe and Adequate Daily Dietary Intake
Source: FOODfiles 2018
KŪMARA, RED – Owairaka Red  Raw
Nutrition Information
Serving size: 1 kūmara = 150g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 545/130 6% 363/87
Protein (g) 1.9 4% 1.3
Fat, total (g) 0.3 0% 0.2
 – saturated (g) 0.09 0% 0.06
Available carbohydrate (g) 28.2 9% 18.8
 – sugars (g) 7.8 9% 5.2
Dietary Fibre (g) 2.7 1.8 A source of dietary fibre
Sodium (mg) 42 2% 28
Niacin (mg) 4 40% RDI* 2.7 A good source of niacin
Vitamin C (mg) 48 121% RDI* 32 A good source of vitamin C
Thiamin (mg) 0.15 14% RDI* 0.1 A source of thiamin
Vitamin B6 (mg) 0.17 10% RDI* 0.11 A source of vitamin B6
Manganese (mg) 1.1 23% ESADDI** 0.8 A source of manganese
Potassium (mg) 759 506 Contains potassium
Folate (µg) 4 2% RDI* 3
Riboflavin (mg) 0.11 6% RDI* 0.07
Vitamin A Equiv. (µg) 29 4% RDI* 20
Vitamin E (mg) 0.3 3% RDI* 0.2
Calcium (mg) 24 3% RDI* 16
Iron (mg) 0.8 7% RDI* 0.5
Selenium (µg) 0.2 0% RDI* 0.1
Zinc (mg) 0.3 3% RDI* 0.2
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)
**Estimated Safe and Adequate Daily Dietary Intake
Source: FOODfiles 2018

Additional information

Weight

500gm, 1kg