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Health Benefits

Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.

Lower Risk of Heart Disease

The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart.

Prevent Vision Problems

The omega-3s in tuna also seem to have a positive effect on dry eye. Omega-3s are also thought to contribute to the overall health of the retina.

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calories: 31
water:92%
protein:1 gram
carbs: 6 grams
sugar:4.2 gram
fiber:2.1 grams
fat: 0.3 grams

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JACKSON Amount Per 1 cup (242 g)1 cup (242 g)Calories 60% Daily Value*Total Fat 0.2 g	0%Saturated fat 0 g	0%Polyunsaturated fat 0.1 g	Monounsaturated fat 0 g	Cholesterol 0 mg	0%Sodium 5 mg	0%Potassium 283 mg	8%Total Carbohydrate 20 g	6%Dietary fiber 1 g	4%Sugar 4.1 g	Protein 1 g	2%Vitamin A	2%	Vitamin C	120%Calcium	3%	Iron	1%Vitamin D	0%	Vitamin B-6	5%Cobalamin	0%	Magnesium	4%

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JACKSON Amount Per 1 cup (242 g)1 cup (242 g)Calories 60% Daily Value*Total Fat 0.2 g	0%Saturated fat 0 g	0%Polyunsaturated fat 0.1 g	Monounsaturated fat 0 g	Cholesterol 0 mg	0%Sodium 5 mg	0%Potassium 283 mg	8%Total Carbohydrate 20 g	6%Dietary fiber 1 g	4%Sugar 4.1 g	Protein 1 g	2%Vitamin A	2%	Vitamin C	120%Calcium	3%	Iron	1%Vitamin D	0%	Vitamin B-6	5%Cobalamin	0%	Magnesium	4%

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Health benefits in avocados
Folate
Potassium
Riboflavin (vitamin b2)
Niacin (vitamin b3)
Pantothenic acid (vitamin b5)
Pyridoxine (vitamin b6)
Vitamin C

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Potato flakes
Nutrient facts
Sugar 0 g
cholesterol 0 mg
Sodium 10 mg
6% Total Carbohydrate 17 g
Dietary fiber 1 g or 4%
Protein 2 g
Calcium 10%
Iron 0.3%
Potato flake benefits
They can be fortified with protein or micronutrients. Instant mashed potatoes are an ideal food in areas where nutrients are needed because they are a good source of Carbs, Potassium, vitamin C, Vitamin b6, according to U.S. Aid.