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Nutrient content per 100 g

Delicious season

Sweet potato

①	②	③	④	⑤	⑥	⑦	⑧	⑨	⑩	⑪	⑫

* Display the yearly calendar with each number

Commentary on vegetables

• Also known as “Kansho”, “Tooiimo”, “Marju”
• It is called “Maruju” after the crest of “Satsuma”
• Since it is not sweet immediately after harvesting, it is aged for 1 month to get on the market
• The main ingredient is starch
• By heating, part of it becomes sugar and sweetness increases.
• Rich in vitamins C, B1, B6, etc.
• A lot of lye under thin skin
• When cooking with skin, expose to water
  (Caution is necessary because vitamin C will leak if exposed to too much)
• Choose a bright and glossy color
• Avoid stiff beards because they contain a lot of fiber
• Goods that are not too large or not discolored are good

Good things to eat together

• Cold Prevention = Burdock, Shiitake, Carrot, Spinach
• Obesity prevention = Konjac, hijiki, bean sprouts
• Diabetes prevention = Jew’s‐ear, shiitake, kelp
• Skin care = strawberry, lemon, sweet pepper

Preservation method

• Because it is vulnerable to low temperatures, wrap it in newspaper and store at room temperature
• Be careful with moisture and dryness

recipe

• Boiled food
• Grilled food
• Steamed food
• Fried food

Food composition table

Per 100g edible portion

Sweet potato（生）

Waste rate	4%
Energy	140㎉
moisture	64.2ｇ
Protein	0.9ｇ
Lipid	0.2ｇ
Carbohydrate	33.7ｇ
Sodium	22㎎
Potassium	390㎎
Calcium	40㎎
Magnesium	23㎎
Rin	47㎎
iron	0.5㎎
Zinc	0.2㎎
Copper	0.13㎎
Manganese	0.39㎎
Lodine	1㎍
Selenium	–
Chromium	–
Molybdenum	4㎍
Vitamin A（Retinol）	–
Vitamin A（β-carotene）	45㎍
Vitamin D	–
Vitamin E（Tocopherol α）	1.4㎎
Vitamin K	–
Vitamin B1	0.1㎎
Vitamin B2	0.02㎎
Niacin	0.7㎎
Vitamin B6	0.2㎎
Vitamin B12	–
Folic acid	54㎍
Pantothenic acid	0.56㎎
Biotin	4.9㎍
Vitamin C	20㎎
Dietary fiber(aggregate amount）	3.8ｇ

Quoted from the Japanese food standard composition table 2015 edition