Vegetables
al..as, ba..br, br..ca, ca..ca, ca..ch, ch..co, cr..fe, fi..ho, ho..le, le..no, ok..pa, pe..po, po..ra, ra..sp, sq..sq, sq..ta, ta..to, to..ya
| bamboo shoots (cooked) |
bamboo shoots (raw) | beet greens (cooked) |
beet greens (raw) |
beets (cooked) |
beets (raw) |
borage (cooked) |
borage (raw) |
broccoli (cooked) |
broccoli (raw) |
|
| Serving Size | 1/2 cup (60 g) | 1/2 cup (76 g) | 1/2 cup (72 g) | 1 cup (38 g) | 1/2 cup (85 g) | 1/2 cup (68 g) | 100 g | 1 cup (89 g) | 1/2 cup (78 g) | 1 cup (91 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 7 | 21 | 19 | 8 | 37 | 29 | 25 | 19 | 27 | 31 |
| Protein (g) | 0.92 (2%) | 1.98 (4%) | 1.85 (4%) | 0.84 (2%) | 1.43 (3%) | 1.09 (2%) | 2.09 (4%) | 1.60 (3%) | 1.86 (4%) | 2.57 (5%) |
| Total Fat (g) | 0.13 | 0.23 | 0.14 | 0.05 | 0.15 | 0.12 | 0.81 (1%) | 0.62 (1%) | 0.32 | 0.34 |
| Total Carbohydrates (g) | 1.15 | 3.95 | 3.93 | 1.65 | 8.47 | 6.50 | 3.55 | 2.72 | 5.60 | 6.04 |
| Dietary Fiber (g) | 0.6 (2%) | 1.7 (6%) | 2.1 (8%) | 1.4 (5%) | 1.7 (6%) | 1.9 (7%) | - | - | 2.6 (9%) | 2.4 (9%) |
| Sugar (g) | - | 2.28 | 0.43 | 0.19 | 6.77 | 4.60 | - | - | 1.08 | 1.55 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 3.0 (3%) | 17.9 (20%) | 11.4 (13%) | 3.1 (3%) | 3.3 (4%) | 32.5 (36%) | 31.1 (35%) | 50.6 (56%) | 81.2 (90%) |
| Thiamin (mg) | 0.012 (1%) | 0.114 (10%) | 0.084 (7%) | 0.038 (3%) | 0.023 (2%) | 0.021 (2%) | 0.059 (5%) | 0.053 (4%) | 0.049 (4%) | 0.065 (5%) |
| Riboflavin (mg) | 0.030 (2%) | 0.053 (4%) | 0.208 (16%) | 0.084 (6%) | 0.034 (3%) | 0.027 (2%) | 0.165 (13%) | 0.134 (10%) | 0.096 (7%) | 0.106 (8%) |
| Niacin (mg) | 0.180 (1%) | 0.456 (2%) | 0.359 (2%) | 0.152 (1%) | 0.281 (1%) | 0.227 (1%) | 0.940 (5%) | 0.801 (4%) | 0.431 (2%) | 0.581 (3%) |
| Pantothenic Acid (mg) | 0.040 (1%) | 0.122 (2%) | 0.237 (5%) | 0.095 (2%) | 0.123 (2%) | 0.105 (2%) | 0.045 (1%) | 0.036 (1%) | 0.480 (10%) | 0.521 (10%) |
| Vitamin B6 (mg) | 0.059 (3%) | 0.182 (11%) | 0.095 (6%) | 0.040 (2%) | 0.057 (3%) | 0.046 (3%) | 0.088 (5%) | 0.075 (4%) | 0.156 (9%) | 0.159 (9%) |
| Folate (mcg) | 1 | 5 (1%) | 10 (3%) | 6 (2%) | 68 (17%) | 74 (19%) | 10 (3%) | 12 (3%) | 84 (21%) | 57 (14%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 15 | 5511 (110%) | 2404 (48%) | 30 (1%) | 22 | 4385 (88%) | 3738 (75%) | 1207 (24%) | 567 (11%) |
| Vitamin E (mg) | - | 0.76 (3%) | 1.30 (4%) | 0.57 (2%) | 0.03 | 0.03 | - | - | 1.13 (4%) | 0.71 (2%) |
| Vitamin K (mcg) | - | 0 | 348.5 (290%) | 152.0 (127%) | 0.2 | 0.1 | - | - | 110.1 (92%) | 92.5 (77%) |
| Minerals | ||||||||||
| Calcium (mg) | 7 (1%) | 10 (1%) | 82 (6%) | 44 (3%) | 14 (1%) | 11 (1%) | 102 (8%) | 83 (6%) | 31 (2%) | 43 (3%) |
| Iron (mg) | 0.14 (1%) | 0.38 (2%) | 1.37 (8%) | 0.98 (5%) | 0.67 (4%) | 0.54 (3%) | 3.64 (20%) | 2.94 (16%) | 0.52 (3%) | 0.66 (4%) |
| Magnesium (mg) | 2 (1%) | 2 (1%) | 49 (12%) | 27 (7%) | 20 (5%) | 16 (4%) | 57 (14%) | 46 (12%) | 16 (4%) | 19 (5%) |
| Phosphorus (mg) | 12 (1%) | 45 (4%) | 30 (2%) | 16 (1%) | 32 (3%) | 27 (2%) | 55 (4%) | 47 (4%) | 52 (4%) | 60 (5%) |
| Potassium (mg) | 320 (7%) | 405 (9%) | 654 (14%) | 290 (6%) | 259 (6%) | 221 (5%) | 491 (10%) | 418 (9%) | 229 (5%) | 288 (6%) |
| Sodium (mg) | 2 | 3 | 174 (8%) | 86 (4%) | 65 (3%) | 53 (2%) | 88 (4%) | 71 (3%) | 32 (1%) | 30 (1%) |
| Zinc (mg) | 0.28 (3%) | 0.84 (8%) | 0.36 (3%) | 0.14 (1%) | 0.30 (3%) | 0.24 (2%) | 0.22 (2%) | 0.18 (2%) | 0.35 (3%) | 0.37 (3%) |
| Copper (mg) | 0.049 (5%) | 0.144 (16%) | 0.181 (20%) | 0.073 (8%) | 0.063 (7%) | 0.051 (6%) | 0.143 (16%) | 0.116 (13%) | 0.048 (5%) | 0.045 (5%) |
| Manganese (mg) | 0.068 (3%) | 0.199 (9%) | 0.370 (16%) | 0.149 (6%) | 0.277 (12%) | 0.224 (10%) | 0.385 (17%) | 0.311 (14%) | 0.151 (7%) | 0.191 (8%) |
| Selenium (mcg) | 0.2 | 0.6 (1%) | 0.6 (1%) | 0.3 (1%) | 0.6 (1%) | 0.5 (1%) | 0.9 (2%) | 0.8 (1%) | 1.2 (2%) | 2.3 (4%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.031 | 0.052 | 0.022 | 0.008 | 0.024 | 0.018 | 0.197 (1%) | 0.151 (1%) | 0.062 | 0.035 |
| Monounsaturated Fat (g) | 0.003 | 0.005 | 0.027 | 0.010 | 0.030 | 0.022 | 0.245 | 0.188 | 0.031 | 0.010 |
| Polyunsaturated Fat (g) | 0.059 | 0.102 | 0.050 | 0.017 | 0.054 | 0.041 | 0.127 | 0.097 | 0.133 | 0.035 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
