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
| rutabagas (cooked) |
rutabagas (raw) |
sauerkraut, low sodium (canned) |
shallots (raw) |
spinach (cooked) |
spinach (raw) |
squash, summer, crookneck and straightneck (cooked) |
squash, summer, crookneck and straightneck (raw) |
squash, summer, scallop (cooked) |
squash, summer, scallop (raw) |
|
| Serving Size | 1/2 cup (85g) | 1/2 cup (70g) | 1/2 cup (71g) | 1 tbsp (10g) | 1/2 cup (90g) | 1 cup (30g) | 1/2 cup (90g) | 1/2 cup (65g) | 1/2 cup (90g) | 1/2 cup (65g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 33 | 25 | 16 | 7 | 21 | 7 | 18 | 12 | 14 | 12 |
| Protein (g) | 1.10 (2%) | 0.84 (2%) | 0.64 (1%) | 0.25 (1%) | 2.67 (5%) | 0.86 (2%) | 0.82 (2%) | 0.61 (1%) | 0.93 (2%) | 0.78 (2%) |
| Total Fat (g) | 0.19 | 0.14 | 0.07 | 0.01 | 0.23 | 0.12 | 0.28 | 0.16 | 0.15 | 0.13 |
| Total Carbohydrates (g) | 7.43 | 5.69 | 3.09 | 1.68 | 3.38 | 1.09 | 3.88 | 2.63 | 2.97 | 2.50 |
| Dietary Fiber (g) | 1.5 (6%) | 1.8 (7%) | 1.8 (7%) | - | 2.2 (9%) | 0.7 (3%) | 1.3 (5%) | 1.2 (5%) | 1.7 (7%) | - |
| Sugar (g) | 5.12 | 3.92 | 1.26 | - | 0.39 | 0.13 | 1.70 | - | 1.26 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 16.0 (27%) | 17.5 (29%) | 10.4 (17%) | 0.8 (1%) | 8.8 (15%) | 8.4 (14%) | 5.0 (8%) | 5.5 (9%) | 9.7 (16%) | 11.7 (20%) |
| Thiamin (mg) | 0.070 (5%) | 0.063 (4%) | 0.014 (1%) | 0.006 | 0.086 (6%) | 0.023 (2%) | 0.044 (3%) | 0.034 (2%) | 0.046 (3%) | 0.046 (3%) |
| Riboflavin (mg) | 0.035 (2%) | 0.028 (2%) | 0.014 (1%) | 0.002 | 0.212 (12%) | 0.057 (3%) | 0.044 (3%) | 0.028 (2%) | 0.022 (1%) | 0.019 (1%) |
| Niacin (mg) | 0.608 (3%) | 0.490 (2%) | 0.099 | 0.020 | 0.441 (2%) | 0.217 (1%) | 0.462 (2%) | 0.295 (1%) | 0.418 (2%) | 0.390 (2%) |
| Pantothenic Acid (mg) | 0.132 (1%) | 0.112 (1%) | - | 0.029 | 0.130 (1%) | 0.020 | 0.123 (1%) | 0.066 (1%) | 0.071 (1%) | 0.066 (1%) |
| Vitamin B6 (mg) | 0.087 (4%) | 0.070 (4%) | 0.064 (3%) | 0.034 (2%) | 0.218 (11%) | 0.059 (3%) | 0.085 (4%) | 0.071 (4%) | 0.076 (4%) | 0.071 (4%) |
| Folate (mcg) | 13 (3%) | 15 (4%) | 17 (4%) | 3 (1%) | 131 (33%) | 58 (15%) | 18 (5%) | 15 (4%) | 19 (5%) | 20 (5%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 2 | 1 | 13 | 119 (2%) | 9433 (189%) | 2813 (56%) | 147 (3%) | 98 (2%) | 76 (2%) | 72 (1%) |
| Vitamin E (mg) | 0.27 (1%) | 0.21 (1%) | 0.07 | - | 1.87 (6%) | 0.61 (2%) | 0.11 | - | 0.11 | - |
| Vitamin K (mcg) | 0.3 | 0.2 | 40.6 (51%) | - | 444.2 (555%) | 144.9 (181%) | 4.0 (5%) | - | 3.1 (4%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 41 (4%) | 33 (3%) | 21 (2%) | 4 | 122 (12%) | 30 (3%) | 20 (2%) | 14 (1%) | 14 (1%) | 12 (1%) |
| Iron (mg) | 0.45 (3%) | 0.36 (2%) | 1.04 (6%) | 0.12 (1%) | 3.21 (18%) | 0.81 (5%) | 0.33 (2%) | 0.31 (2%) | 0.30 (2%) | 0.26 (1%) |
| Magnesium (mg) | 20 (5%) | 16 (4%) | 9 (2%) | 2 (1%) | 78 (20%) | 24 (6%) | 14 (4%) | 14 (4%) | 17 (4%) | 15 (4%) |
| Phosphorus (mg) | 48 (5%) | 41 (4%) | 14 (1%) | 6 (1%) | 50 (5%) | 15 (2%) | 26 (3%) | 21 (2%) | 25 (3%) | 23 (2%) |
| Potassium (mg) | 277 (8%) | 236 (7%) | 121 (3%) | 33 (1%) | 419 (12%) | 167 (5%) | 153 (4%) | 138 (4%) | 126 (4%) | 118 (3%) |
| Sodium (mg) | 17 (1%) | 14 (1%) | 219 (9%) | 1 | 63 (3%) | 24 (1%) | 0 | 1 | 1 | 1 |
| Zinc (mg) | 0.30 (2%) | 0.24 (2%) | 0.13 (1%) | 0.04 | 0.68 (5%) | 0.16 (1%) | 0.20 (1%) | 0.19 (1%) | 0.22 (1%) | 0.19 (1%) |
| Copper (mg) | 0.035 (2%) | 0.028 (1%) | 0.068 (3%) | 0.009 | 0.157 (8%) | 0.039 (2%) | 0.057 (3%) | 0.066 (3%) | 0.075 (4%) | 0.066 (3%) |
| Manganese (mg) | 0.148 (7%) | 0.119 (6%) | - | 0.029 (1%) | 0.842 (42%) | 0.269 (13%) | 0.139 (7%) | 0.102 (5%) | 0.115 (6%) | 0.102 (5%) |
| Selenium (mcg) | 0.6 (1%) | 0.5 (1%) | 0.4 (1%) | 0.1 | 1.4 (2%) | 0.3 | 0.2 | 0.1 | 0.2 | 0.1 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.025 | 0.019 | 0.025 | 0.002 | 0.038 | 0.019 | 0.058 | 0.032 | 0.032 | 0.027 |
| Monounsaturated Fat (g) | 0.023 | 0.018 | 0.009 | 0.001 | 0.006 | 0.003 | 0.021 | 0.012 | 0.012 | 0.010 |
| Polyunsaturated Fat (g) | 0.081 | 0.062 | 0.043 | 0.004 | 0.097 | 0.050 | 0.118 | 0.065 | 0.065 | 0.055 |
Please click here for more information about the nutrient contents tables.
All vegetables marked as 'cooked' are boiled, drained, without salt.