butternut and sweet potato mash

Fat 46%Carbs 50%
Percent Calories

1 sixth of butternut and sweet potato mash contains 103 Calories. The macronutrient breakdown is 50% carbs, 46% fat, and 5% protein. This is a good source of potassium (7% of your Daily Value) and vitamin a (72% of your Daily Value).

Makes
6 sixth
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Cut the butternut and sweet potato into medium sized cubes approximately the same size, and add this to a pot of water to which you have added the vegetable stock. Boil until knife tender then drain thoroughly, allowing steam to evapourate. While the vegetables are cooking, melt the butter in a frying pan. As it starts bubbling, briefly fry the sage leaves until they just start frizzling up. This happens in a matter of minutes. Remove and set aside. Mash the drained vegetables with a potato masher or stick blender, add the butter, salt and Pepper to taste. Serve with the crispy sage leaves scattered on top and with an optional additional drizzle of melted butter.

Nutrition Facts

For 1 sixth of butternut and sweet potato mash (110g)

NutrientValue%DV
Calories103
Fats6g 7%
Saturated fats3g 17%
Trans fats0.2g
Cholesterol14mg 5%
Sodium82mg 4%
Carbs14g 5%
Net carbs11g
Fiber2g 8%
Sugar3g
Protein1g
Calcium50mg 5%
Iron1mg 10%
Potassium332mg 7%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene630μg
Beta carotene5593μg
Caffeine0mg
Choline4mg 1%
Copper0.1mg 9%
Fluoride0.2μg
Folate (B9)23μg 6%
Lycopene0μg
Magnesium32mg 8%
Manganese0.2mg 10%
Niacin1mg 7%
Pantothenic acid0.5mg 9%
Phosphorus36mg 5%
Retinol45μg
Riboflavin (B2)0mg 2%
Selenium1μg 1%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU12182IU
Vitamin A647μg 72%
Vitamin B120μg 0.5%
Vitamin B60.2mg 14%
Vitamin C19mg 21%
Vitamin D IU4IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E2mg 10%
Vitamin K8μg 6%
Zinc0.2mg 2%
Sugars
Sugar3g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose1g
Galactose0g
Starch1g
Fats
Saturated fats3g 17%
Monounsaturated fats1g
Polyunsaturated fats0.3g
Trans fats0.2g
Fatty Acids
Total omega 30g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.1g
Aspartic acid0.2g
Cystine0g
Glutamic acid0.2g
Glycine0g
Histidine0g
Hydroxyproline0g
Isoleucine0g
Leucine0.1g
Lysine0g
Methionine0g
Phenylalanine0.1g
Proline0g
Serine0.1g
Threonine0g
Tryptophan0g
Tyrosine0g
Valine0.1g

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