Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene, with moderate contents of other micronutrients, including vitamin B5, vitamin B6 and manganese.
Raw beetroot is 88% water, 10% carbohydrates, 2% protein, and less than 1% fat. In a 100-gram amount providing 43 calories, raw beetroot is a rich source of folate and a moderate source of manganese, with other nutrients having insignificant content.
Garlic contains several nutrients in rich amounts, including vitamins B6 and C, and the dietary minerals manganese and phosphorus. Garlic is also a moderate source of certain B vitamins, including thiamin and pantothenic acid, as well as the dietary minerals calcium, iron, and zinc.
Most onion cultivars are about 89% water, 9% carbohydrates, 1% protein, and negligible fat. Onions contain low amounts of essential nutrients and have an energy value of 166 kJ in a 100g amount. Onions contribute savoury flavour to dishes without contributing significant caloric content.
A raw potato is 79% water, 17% carbohydrates, 2% protein, and contains negligible fat. In an amount measuring 100 grams, raw potato provides 322 kilojoules of energy and is a rich source of vitamin B6 and vitamin C, with no other vitamins or minerals in significant amount.