Vegetables

al..as, ba..br, br..ca, ca..ce, ch..da, eg..la, le..ok, on..pe, pe..po, po..rh, ru..sq, sq..sw, ta..to, to..ya

  alfalfa
sprouts
(raw)
amaranth leaves
(cooked)
amaranth leaves
(raw)
arrowhead
(cooked)
arrowhead
(raw)
artichoke
(cooked)
artichoke
(raw)
arugula
(raw)
asparagus
(cooked)
asparagus
(raw)
Serving Size 1 cup (33g) 1/2 cup (66g) 1 cup (28g) 1 medium (12g) 1 medium (12g) 1 medium (120g) 1 medium (128g) 1 cup (20g) 5 spears (75g) 5 spears (80g)
Macronutrients                    
Calories (kcal) 10 14 6 9 12 60 60 5 14 16
Protein (g) 1.32 (3%) 1.39 (3%) 0.69 (1%) 0.54 (1%) 0.64 (1%) 4.18 (8%) 4.19 (8%) 0.52 (1%) 2.21 (4%) 1.76 (4%)
Total Fat (g) 0.23 0.12 0.09 0.01 0.03 0.19 0.19 0.13 0.32 0.10
Total Carbohydrates (g) 1.25 2.71 1.13 1.94 2.43 13.42 13.45 0.73 1.44 3.10
Dietary Fiber (g) 0.8 (3%) - - - - 6.5 (26%) 6.9 (28%) 0.3 (1%) 1.2 (5%) 1.7 (7%)
Sugar (g) 0.06 - - - - 1.19 - 0.41 0.24 1.50
Vitamins                    
Vitamin C (mg) 2.7 (5%) 27.1 (45%) 12.1 (20%) 0 0.1 12.0 (20%) 15.0 (25%) 3.0 (5%) 18.3 (31%) 4.5 (8%)
Thiamin (mg) 0.025 (2%) 0.013 (1%) 0.008 (1%) 0.017 (1%) 0.020 (1%) 0.078 (5%) 0.092 (6%) 0.009 (1%) 0.049 (3%) 0.114 (8%)
Riboflavin (mg) 0.042 (2%) 0.088 (5%) 0.044 (3%) 0.007 0.009 (1%) 0.079 (5%) 0.084 (5%) 0.017 (1%) 0.077 (5%) 0.113 (7%)
Niacin (mg) 0.159 (1%) 0.369 (2%) 0.184 (1%) 0.139 (1%) 0.198 (1%) 1.201 (6%) 1.339 (7%) 0.061 0.779 (4%) 0.782 (4%)
Pantothenic Acid (mg) 0.186 (2%) 0.041 0.018 0.054 (1%) 0.072 (1%) 0.410 (4%) 0.433 (4%) 0.087 (1%) 0.118 (1%) 0.219 (2%)
Vitamin B6 (mg) 0.011 (1%) 0.117 (6%) 0.054 (3%) 0.025 (1%) 0.031 (2%) 0.133 (7%) 0.148 (7%) 0.015 (1%) 0.015 (1%) 0.073 (4%)
Folate (mcg) 12 (3%) 38 (10%) 24 (6%) 1 2 (1%) 61 (15%) 87 (22%) 19 (5%) 101 (25%) 42 (11%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 51 (1%) 1828 (37%) 817 (16%) 0 0 212 (4%) 12 475 (10%) 604 (12%) 605 (12%)
Vitamin E (mg) 0.01 - - - - 0.23 (1%) 0.24 (1%) 0.09 0.90 (3%) 0.90 (3%)
Vitamin K (mcg) 10.1 (13%) - 319.2 (399%) - - 17.8 (22%) 18.9 (24%) 21.7 (27%) 60.0 (75%) 33.3 (42%)
Minerals                    
Calcium (mg) 11 (1%) 138 (14%) 60 (6%) 1 1 54 (5%) 56 (6%) 32 (3%) 14 (1%) 19 (2%)
Iron (mg) 0.32 (2%) 1.49 (8%) 0.65 (4%) 0.15 (1%) 0.31 (2%) 1.55 (9%) 1.64 (9%) 0.29 (2%) 0.42 (2%) 1.71 (10%)
Magnesium (mg) 9 (2%) 36 (9%) 15 (4%) 6 (2%) 6 (2%) 72 (18%) 77 (19%) 9 (2%) 8 (2%) 11 (3%)
Phosphorus (mg) 23 (2%) 48 (5%) 14 (1%) 24 (2%) 21 (2%) 103 (10%) 115 (12%) 10 (1%) 37 (4%) 42 (4%)
Potassium (mg) 26 (1%) 423 (12%) 171 (5%) 106 (3%) 111 (3%) 425 (12%) 474 (14%) 74 (2%) 129 (4%) 162 (5%)
Sodium (mg) 2 14 (1%) 6 2 3 114 (5%) 120 (5%) 5 2 2
Zinc (mg) 0.30 (2%) 0.58 (4%) 0.25 (2%) 0.03 0.03 0.59 (4%) 0.63 (4%) 0.09 (1%) 0.31 (2%) 0.43 (3%)
Copper (mg) 0.052 (3%) 0.104 (5%) 0.045 (2%) 0.016 (1%) 0.021 (1%) 0.280 (14%) 0.296 (15%) 0.015 (1%) 0.079 (4%) 0.151 (8%)
Manganese (mg) 0.062 (3%) 0.568 (28%) 0.248 (12%) 0.034 (2%) 0.043 (2%) 0.311 (16%) 0.328 (16%) 0.064 (3%) 0.105 (5%) 0.126 (6%)
Selenium (mcg) 0.2 0.6 (1%) 0.3 0.1 0.1 0.2 0.3 0.1 2.9 (4%) 1.8 (3%)
Fatty Acids                    
Saturated Fat (g) 0.023 0.033 0.025 - - 0.044 0.046 0.017 0.071 0.037
Monounsaturated Fat (g) 0.018 0.027 0.021 - - 0.006 0.006 0.010 0.010 0.005
Polyunsaturated  Fat (g) 0.135 0.053 0.041 - - 0.082 0.082 0.064 0.138 0.070

Please click here for more information about the nutrient contents tables.

All vegetables marked as 'cooked' are boiled, drained, without salt.

Copyright © 2005 by Wanda Embar. All Rights Reserved.
Legal
/Contact Me/Home