|
VITAMINS
|
Vegetables, ckd |
A |
B1 Thiamine |
B2 Riboflavin |
B3 Niacin |
C, Ascorbic Acid |
|
Artichokes |
150 |
.07 |
.04 |
.7 |
8 |
|
Asparagus |
900 |
.16 |
.18 |
1.4 |
26 |
|
Beet Greens |
5100 |
.07 |
.15 |
.3 |
15 |
|
Beets, Red |
20 |
.03 |
.04 |
.3 |
6 |
|
Broccoli |
2500 |
.09 |
.20 |
.8 |
90 |
|
Brussels Sprouts |
520 |
.08 |
.14 |
.8 |
87 |
|
Cabbage |
130 |
.04 |
.04 |
.3 |
33 |
|
Carrots |
10500 |
.05 |
.05 |
.5 |
6 |
|
Cauliflower |
60 |
.09 |
.08 |
.6 |
55 |
|
Celery |
230 |
.02 |
.03 |
.3 |
6 |
|
Collards |
9300 |
.16 |
.31 |
1.7 |
152 |
|
Corn, sweet |
400 |
.11 |
.10 |
1.3 |
7 |
|
Dandelion |
11700 |
.13 |
.16 |
- |
18 |
|
Eggplant |
10 |
.05 |
.04 |
- |
3 |
|
Kale |
8300 |
.10 |
.18 |
1.6 |
93 |
|
Kohlrabi |
20 |
.06 |
.03 |
.2 |
43 |
|
Mustard Greens |
5800 |
.08 |
.14 |
.6 |
48 |
|
Okra |
490 |
.13 |
.18 |
.9 |
20 |
|
Onions |
40 |
.03 |
.03 |
.2 |
7 |
|
Parsnips |
30 |
.07 |
.08 |
.1 |
10 |
|
Peppers, Green |
420 |
.06 |
.07 |
.5 |
96 |
|
Potatoes, Baked |
trace |
.10 |
.04 |
1.7 |
20 |
|
Potaotes, Boiled |
trace |
.09 |
.04 |
1.5 |
16 |
|
Potatoes, Sw Bkd |
8100 |
.09 |
.07 |
.7 |
22 |
|
Pumpkins |
6400 |
.03 |
.05 |
.6 |
5 |
|
Rhubarb |
80 |
.02 |
.05 |
.3 |
6 |
|
Rutabagas |
550 |
.06 |
.04 |
.8 |
26 |
|
Salsify |
10 |
.03 |
.04 |
.2 |
7 |
|
Spinach |
8100 |
.07 |
.14 |
.5 |
28 |
|
Squash,summer |
390 |
.05 |
.08 |
.8 |
10 |
|
Squash, wint, bkd |
4200 |
.05 |
.13 |
.7 |
13 |
|
Swiss Chard |
5400 |
.04 |
.11 |
.4 |
16 |
|
Tomatoes |
1000 |
.07 |
.05 |
.8 |
24 |
|
Turnips |
trace |
.04 |
.05 |
.3 |
22 |
|
Turnip Greens |
6300 |
.15 |
.24 |
.6 |
69 |
MINERALS
|
Vegetables, ckd |
Calcium |
Phosphorus |
Magnesium |
Iron |
Sodium |
Potassium |
|
Artichokes |
51 |
69 |
- |
1.1 |
30 |
301 |
|
Asparagus |
21 |
50 |
14 |
.6 |
1 |
183 |
|
Beet Greens |
99 |
25 |
106 |
1.9 |
76 |
332 |
|
Beets, Red |
14 |
23 |
15 |
.5 |
43 |
208 |
|
Broccoli |
88 |
62 |
21 |
.8 |
10 |
267 |
|
Brussels Sprouts |
32 |
72 |
21 |
1.1 |
10 |
273 |
|
Cabbage |
44 |
20 |
11 |
.3 |
14 |
163 |
|
Carrots |
33 |
31 |
20 |
.6 |
33 |
222 |
|
Cauliflower |
21 |
42 |
13 |
.7 |
9 |
206 |
|
Celery |
31 |
22 |
20 |
.2 |
88 |
239 |
|
Collards |
250 |
82 |
35 |
1.05 |
- |
450 |
|
Corn, sweet |
3 |
89 |
19 |
.6 |
trace |
165 |
|
Dandelion |
140 |
42 |
29 |
1.8 |
44 |
232 |
|
Eggplant |
11 |
21 |
14 |
.6 |
1 |
150 |
|
Kale |
249 |
93 |
31 |
2.7 |
75 |
378 |
|
Kohlrabi |
33 |
41 |
31 |
.3 |
6 |
260 |
|
Mustard Greens |
138 |
32 |
23 |
1.8 |
18 |
220 |
|
Okra |
92 |
41 |
41 |
.5 |
2 |
174 |
|
Onions |
24 |
29 |
10 |
.4 |
7 |
110 |
|
Parsnips |
45 |
62 |
28 |
.6 |
8 |
379 |
|
Peppers, Green |
9 |
16 |
16 |
.5 |
9 |
149 |
|
Potatoes, Baked |
9 |
65 |
18 |
.7 |
4 |
503 |
|
Potaotes, Boiled |
7 |
53 |
12 |
.6 |
3 |
407 |
|
Potatoes, Sw Bkd |
40 |
58 |
17 |
.9 |
12 |
300 |
|
Pumpkins |
25 |
26 |
8 |
.4 |
2 |
240 |
|
Rhubarb |
78 |
15 |
13 |
.6 |
2 |
203 |
|
Rutabagas |
59 |
31 |
13 |
.3 |
4 |
167 |
|
Salsify |
42 |
53 |
- |
1.3 |
- |
266 |
|
Spinach |
93 |
38 |
63 |
2.2 |
50 |
324 |
|
Squash,summer |
25 |
25 |
16 |
.4 |
1 |
141 |
|
Squash, wint, bkd |
28 |
48 |
17 |
.8 |
1 |
461 |
|
Swiss Chard |
73 |
24 |
55 |
1.8 |
86 |
321 |
|
Tomatoes |
15 |
32 |
12 |
.6 |
4 |
287 |
|
Turnips |
35 |
21 |
20 |
.4 |
34 |
188 |
|
Turnip Greens |
184 |
37 |
26 |
1.1 |
- |
- |
PROTEIN, FATS, CARBS, AND CALORIES
|
Vegetables, ckd |
Protein |
Fats |
Carbohydrates |
Calories |
|
Artichokes |
2.8 |
.2 |
9.9 |
8 |
|
Asparagus |
2.2 |
.2 |
3.6 |
20 |
|
Beet Greens |
1.7 |
.2 |
3.3 |
18 |
|
Beets, Red |
1.1 |
.1 |
7.2 |
32 |
|
Beets, Sugar |
1.0 |
.1 |
15.8 |
- |
|
Broccoli |
3.1 |
.3 |
4.5 |
26 |
|
Brussels Sprouts |
4.2 |
.4 |
6.4 |
36 |
|
Cabbage |
1.1 |
.2 |
4.3 |
20 |
|
Carrots |
.9 |
.2 |
7.1 |
31 |
|
Cauliflower |
2.3 |
.2 |
4.1 |
22 |
|
Celery |
.8 |
.1 |
3.1 |
14 |
|
Collards |
3.6 |
.7 |
5.1 |
33 |
|
Corn, sweet |
3.2 |
1.0 |
18.8 |
83 |
|
Dandelion |
2.0 |
.6 |
6.4 |
33 |
|
Eggplant |
1.0 |
.2 |
4.1 |
19 |
|
Kale |
4.5 |
.7 |
6.1 |
39 |
|
Kohlrabi |
1.7 |
.1 |
5.3 |
24 |
|
Mustard Greens |
1.7 |
.2 |
2.8 |
16 |
|
Okra |
2.0 |
.3 |
6.0 |
29 |
|
Onions |
1.2 |
.1 |
6.5 |
29 |
|
Parsnips |
1.5 |
.5 |
14.9 |
66 |
|
Peppers, Green |
1.0 |
.2 |
3.8 |
18 |
|
Potatoes, Baked |
2.6 |
.1 |
21.1 |
93 |
|
Potaotes, Boiled |
2.1 |
.1 |
17.1 |
76 |
|
Potatoes, Sw Bkd |
2.1 |
.5 |
32.5 |
141 |
|
Pumpkins |
1.0 |
.3 |
7.9 |
33 |
|
Rhubarb |
.5 |
.1 |
36.0 |
141 |
|
Rutabagas |
.9 |
.1 |
8.2 |
35 |
|
Salsify |
2.6 |
.6 |
15.1 |
142 |
|
Spinach |
3.0 |
.3 |
3.6 |
23 |
|
Squash,summer |
.9 |
.1 |
3.1 |
14 |
|
Squash, wint, bkd |
1.8 |
.4 |
15.4 |
63 |
|
Swiss Chard |
1.8 |
.2 |
3.3 |
18 |
|
Tomatoes |
1.3 |
.2 |
5.5 |
26 |
|
Turnips |
.8 |
.2 |
4.9 |
23 |
|
Turnip Greens |
2.2 |
.2 |
3.6 |
20 |
The above data is based on 100 grams (31/3 ounces) edible portion.
The minerals and vitamins are shown in milligrams (mg.), except vitamin A which is international units (IU). The protein, fats, carbohydrates, and calories are expressed in percentages, or grams per 100 grams.
Dashes indicate a lack of reliable information for that data.
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