|
Nutrients |
|
Vegetable |
Cal |
Carb.
g |
Fiber
g |
Protein
g |
Potassium
mg |
Vit
A |
Vit
C |
Cal-
cium |
Iron |
|
% Daily Value |
|
Artichokes, 1 medium |
60 |
13 |
7 |
4 |
470 |
4 |
25 |
6 |
10 |
|
Asparagus, 5 spears |
25 |
4 |
2 |
2 |
230 |
10 |
15 |
2 |
2 |
|
Beets, 1 medium |
35 |
8 |
2 |
1 |
270 |
< 2 |
6 |
< 2 |
4 |
|
Green Capcicum, Green Bell Pepper 1 medium |
30 |
8 |
2 |
1 |
210 |
15 |
180 |
< 2 |
4 |
|
Red capsicum, Red Bell Pepper 1 med |
30 |
8 |
2 |
1 |
210 |
140 |
380 |
< 2 |
4 |
|
Radish, 50 g |
10 |
2 |
< 1 |
< 1 |
- |
< 2 |
20 |
< 2 |
< 2 |
|
Bok Choy, 1/2 head |
50 |
9 |
4 |
6 |
1060 |
250 |
320 |
45 |
20 |
|
Broccoli, 3 medium spears |
25 |
5 |
3 |
3 |
300 |
30 |
140 |
4 |
4 |
|
Brussels Sprouts, 5 medium |
40 |
9 |
4 |
3 |
370 |
15 |
130 |
4 |
8 |
|
Red Cabbage, 200 g |
50 |
12 |
4 |
3 |
410 |
< 2 |
190 |
10 |
6 |
|
Carrot, 1 medium |
35 |
8 |
2 |
1 |
280 |
270 |
10 |
2 |
0 |
|
Cauliflower, 1/4 medium head |
35 |
7 |
3 |
3 |
400 |
< 2 |
150 |
2 |
2 |
|
Celery, 1 medium stalk |
10 |
3 |
1 |
< 1 |
180 |
< 2 |
8 |
2 |
< 2 |
|
Coriander, Cilantro, 50 g |
10 |
2 |
1 |
1 |
260 |
60 |
30 |
4 |
4 |
|
Collard Greens, 100 g |
30 |
6 |
4 |
2 |
170 |
80 |
60 |
15 |
< 2 |
|
Corn, Sweet, 1 large |
120 |
27 |
4 |
5 |
390 |
8 |
15 |
< 2 |
4 |
|
Cucumber, 1 medium |
45 |
9 |
3 |
3 |
520 |
10 |
30 |
6 |
6 |
|
Eggplant, 1 medium |
140 |
33 |
14 |
6 |
1190 |
10 |
15 |
4 |
8 |
|
Endive |
10 |
2 |
2 |
< 1 |
110 |
< 2 |
2 |
< 2 |
< 2 |
|
Fennel, 1 medium bulb |
70 |
17 |
7 |
3 |
970 |
6 |
45 |
10 |
10 |
|
Garlic, 2 cloves |
10 |
2 |
< 1 |
< 1 |
2 |
< 2 |
4 |
< 2 |
< 2 |
|
Ginger, 25 g |
15 |
4 |
< 1 |
< 1 |
105 |
< 2 |
2 |
< 2 |
< 2 |
|
Green Beans, 100 g |
30 |
6 |
4 |
1 |
240 |
4 |
10 |
4 |
2 |
|
Horseradish Root, 1 Tablespoon |
10 |
2 |
< 1 |
< 1 |
85 |
< 2 |
30 |
< 2 |
< 2 |
|
Jerusalem Artichoke, 100 g |
80 |
17 |
2 |
2 |
430 |
< 2 |
6 |
< 2 |
20 |
|
Kale, 100 g |
50 |
10 |
2 |
3 |
450 |
180 |
200 |
15 |
10 |
|
Kohlrabi, 100 g |
25 |
6 |
4 |
2 |
350 |
< 2 |
100 |
2 |
2 |
|
Leeks, 1 medium |
50 |
13 |
2 |
1 |
160 |
< 2 |
20 |
6 |
10 |
|
Lettuce (Boston), 1/2 head |
10 |
2 |
1 |
1 |
210 |
15 |
10 |
3 |
1 |
|
Lettuce (Iceberg) 1/2 head |
45 |
9 |
3 |
3 |
350 |
10 |
20 |
6 |
6 |
|
Mushrooms (Enoki), 10 medium |
10 |
2 |
< 1 |
< 1 |
115 |
< 2 |
6 |
< 2 |
< 2 |
|
Mustard Greens, 100 g |
25 |
5 |
3 |
3 |
350 |
110 |
120 |
10 |
8 |
|
Okra, 100 g |
35 |
8 |
3 |
2 |
300 |
15 |
35 |
8 |
4 |
|
Onion, 1 medium |
40 |
9 |
2 |
1 |
160 |
< 2 |
10 |
2 |
< 2 |
|
Onion (Brown), 1 medium |
40 |
9 |
2 |
1 |
170 |
< 2 |
10 |
2 |
< 2 |
|
Onion (Red), 1 medium |
40 |
9 |
2 |
1 |
170 |
< 2 |
10 |
2 |
< 2 |
|
Parsley, 1 cup |
20 |
4 |
2 |
2 |
330 |
60 |
130 |
8 |
20 |
|
Parsnip, 100 g |
80 |
18 |
5 |
1 |
380 |
< 2 |
30 |
4 |
4 |
|
Potato, 1 medium |
100 |
26 |
3 |
4 |
720 |
< 2 |
45 |
2 |
6 |
|
Pumpkin, 1 cup boiled |
50 |
12 |
3 |
2 |
560 |
50 |
20 |
4 |
8 |
|
Rhubarb, 1 cup |
25 |
6 |
2 |
1 |
350 |
2 |
15 |
10 |
< 2 |
|
Savoy Cabbage, 1 cup |
20 |
4 |
2 |
1 |
160 |
15 |
35 |
2 |
< 2 |
|
Scallion (Green onion), 100 g |
30 |
7 |
3 |
2 |
280 |
8 |
30 |
8 |
8 |
|
Snow Peas, 100 g |
40 |
8 |
3 |
3 |
200 |
2 |
100 |
4 |
10 |
|
Spinach, 100 g |
20 |
4 |
3 |
3 |
560 |
130 |
45 |
10 |
15 |
|
Squash (Butternut), 1 cup cubed, raw |
60 |
16 |
5 |
1 |
490 |
220 |
50 |
6 |
6 |
|
Sweet Potato, 1 medium |
130 |
33 |
4 |
2 |
350 |
440 |
30 |
2 |
2 |
|
Swiss Chard, 100 g |
20 |
4 |
2 |
2 |
380 |
70 |
50 |
6 |
10 |
|
Taro (Arbi) |
20 |
4 |
2 |
2 |
380 |
70 |
50 |
6 |
10 |
|
Tomato, medium |
35 |
7 |
1 |
1 |
360 |
20 |
40 |
2 |
2 |
|
Tomato (Roma), 3 medium |
40 |
9 |
2 |
2 |
410 |
25 |
60 |
< 2 |
4 |
|
Turnip, 1 medium |
35 |
8 |
2 |
1 |
230 |
< 2 |
45 |
4 |
2 |
|
Turnip Greens, 100 g |
25 |
6 |
3 |
2 |
300 |
150 |
100 |
20 |
6 |
|
Watercress, 1 cup |
5 |
< 1 |
< 1 |
< 1 |
110 |
30 |
25 |
4 |
< 2 |
|
Zucchini, 1 large |
45 |
9 |
4 |
4 |
800 |
20 |
50 |
4 |
8 |
|