Food Dictionary
Nutrient Information
Nutrient Content Tables
DRIs
|
Vegetables
| |
chard, swiss (cooked) |
chard, swiss (raw) |
collards (cooked) |
collards (raw) |
corn, sweet, white (cooked) |
corn, sweet, white (raw) |
corn, sweet, yellow (cooked) |
corn, sweet, yellow (raw) |
cress, garden (raw) |
dandelion greens (raw) |
| Serving Size |
1/2 cup (87.5g) |
1 cup (36g) |
1/2 cup (95g) |
1 cup (36g) |
1 ear (103g) |
1 ear (90g) |
1 ear (103g) |
1 ear (90g) |
1 cup (50g) |
1 cup (55g) |
| Macronutrients |
|
|
|
|
|
|
|
|
|
|
| Calories (kcal) |
18 |
7 |
25 |
11 |
111 |
77 |
111 |
77 |
16 |
25 |
| Protein (g) |
1.65 (3%) |
0.65 (1%) |
2.00 (4%) |
0.88 (2%) |
3.42 (7%) |
2.90 (6%) |
3.42 (7%) |
2.90 (6%) |
1.30 (3%) |
1.49 (3%) |
| Total Fat (g) |
0.07 |
0.07 |
0.34 (1%) |
0.15 |
1.32 (2%) |
1.06 (2%) |
1.32 (2%) |
1.06 (2%) |
0.35 (1%) |
0.39 (1%) |
| Total Carbohydrates (g) |
3.61 |
1.35 |
4.66 |
2.05 |
25.86 |
17.12 |
25.86 |
17.12 |
2.75 |
5.06 |
| Dietary Fiber (g) |
1.8 (7%) |
0.6 (2%) |
2.7 (11%) |
1.3 (5%) |
2.8 (11%) |
2.4 (10%) |
2.9 (12%) |
2.4 (10%) |
0.6 (2%) |
1.9 (8%) |
| Sugar (g) |
0.96 |
0.40 |
0.38 |
0.17 |
4.19 |
2.90 |
3.27 |
2.90 |
2.20 |
2.12 |
| Vitamins |
|
|
|
|
|
|
|
|
|
|
| Vitamin C (mg) |
15.8 (26%) |
10.8 (18%) |
17.3 (29%) |
12.7 (21%) |
6.4 (11%) |
6.1 (10%) |
6.4 (11%) |
6.1 (10%) |
34.5 (58%) |
19.2 (32%) |
| Thiamin (mg) |
0.030 (2%) |
0.014 (1%) |
0.038 (3%) |
0.019 (1%) |
0.221 (15%) |
0.180 (12%) |
0.221 (15%) |
0.180 (12%) |
0.040 (3%) |
0.104 (7%) |
| Riboflavin (mg) |
0.075 (4%) |
0.032 (2%) |
0.101 (6%) |
0.047 (3%) |
0.074 (4%) |
0.054 (3%) |
0.074 (4%) |
0.054 (3%) |
0.130 (8%) |
0.143 (8%) |
| Niacin (mg) |
0.315 (2%) |
0.144 (1%) |
0.546 (3%) |
0.267 (1%) |
1.662 (8%) |
1.530 (8%) |
1.662 (8%) |
1.530 (8%) |
0.500 (3%) |
0.443 (2%) |
| Pantothenic Acid (mg) |
0.143 (1%) |
0.062 (1%) |
0.207 (2%) |
0.096 (1%) |
0.904 (9%) |
0.684 (7%) |
0.904 (9%) |
0.684 (7%) |
0.121 (1%) |
0.046 |
| Vitamin B6 (mg) |
0.074 (4%) |
0.036 (2%) |
0.122 (6%) |
0.059 (3%) |
0.062 (3%) |
0.050 (3%) |
0.062 (3%) |
0.050 (3%) |
0.123 (6%) |
0.138 (7%) |
| Folate (mcg) |
8 (2%) |
5 (1%) |
88 (22%) |
60 (15%) |
47 (12%) |
41 (10%) |
47 (12%) |
41 (10%) |
40 (10%) |
15 (4%) |
| Vitamin B12 (mcg) |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| Vitamin A (IU) |
5358 (107%) |
2202 (44%) |
7708 (154%) |
2400 (48%) |
2 |
1 |
271 (5%) |
187 (4%) |
3458 (69%) |
2712 (54%) |
| Vitamin E (mg) |
1.65 (6%) |
0.68 (2%) |
0.84 (3%) |
0.81 (3%) |
0.09 |
0.06 |
0.09 |
0.06 |
0.35 (1%) |
2.63 (9%) |
| Vitamin K (mcg) |
286.4 (358%) |
298.8 (374%) |
418.0 (523%) |
183.9 (230%) |
0.4 (1%) |
0.3 |
0.4 (1%) |
0.3 |
270.9 (339%) |
150.5 (188%) |
| Minerals |
|
|
|
|
|
|
|
|
|
|
| Calcium (mg) |
51 (5%) |
18 (2%) |
133 (13%) |
52 (5%) |
2 |
2 |
2 |
2 |
40 (4%) |
103 (10%) |
| Iron (mg) |
1.98 (11%) |
0.65 (4%) |
1.10 (6%) |
0.07 |
0.63 (4%) |
0.47 (3%) |
0.63 (4%) |
0.47 (3%) |
0.65 (4%) |
1.71 (10%) |
| Magnesium (mg) |
75 (19%) |
29 (7%) |
19 (5%) |
3 (1%) |
33 (8%) |
33 (8%) |
33 (8%) |
33 (8%) |
19 (5%) |
20 (5%) |
| Phosphorus (mg) |
29 (3%) |
17 (2%) |
28 (3%) |
4 |
106 (11%) |
80 (8%) |
106 (11%) |
80 (8%) |
38 (4%) |
36 (4%) |
| Potassium (mg) |
480 (14%) |
136 (4%) |
110 (3%) |
61 (2%) |
256 (7%) |
243 (7%) |
256 (7%) |
243 (7%) |
303 (9%) |
218 (6%) |
| Sodium (mg) |
157 (7%) |
77 (3%) |
15 (1%) |
7 |
18 (1%) |
14 (1%) |
18 (1%) |
14 (1%) |
7 |
42 (2%) |
| Zinc (mg) |
0.29 (2%) |
0.13 (1%) |
0.22 (1%) |
0.05 |
0.49 (3%) |
0.41 (3%) |
0.49 (3%) |
0.41 (3%) |
0.12 (1%) |
0.23 (2%) |
| Copper (mg) |
0.143 (7%) |
0.064 (3%) |
0.036 (2%) |
0.014 (1%) |
0.055 (3%) |
0.049 (2%) |
0.055 (3%) |
0.049 (2%) |
0.085 (4%) |
0.094 (5%) |
| Manganese (mg) |
0.292 (15%) |
0.132 (7%) |
0.414 (21%) |
0.099 (5%) |
0.200 (10%) |
0.145 (7%) |
0.200 (10%) |
0.145 (7%) |
0.277 (14%) |
0.188 (9%) |
| Selenium (mcg) |
0.8 (1%) |
0.3 |
0.5 (1%) |
0.5 (1%) |
0.8 (1%) |
0.5 (1%) |
0.2 |
0.5 (1%) |
0.5 (1%) |
0.3 |
| Fatty Acids |
|
|
|
|
|
|
|
|
|
|
| Saturated Fat (g) |
0.011 |
0.011 |
0.045 |
0.020 |
0.203 (1%) |
0.164 (1%) |
0.203 (1%) |
0.164 (1%) |
0.011 |
0.094 |
| Monounsaturated Fat (g) |
0.014 |
0.014 |
0.025 |
0.011 |
0.385 |
0.312 |
0.385 |
0.312 |
0.119 |
0.008 |
| Polyunsaturated Fat (g) |
0.025 |
0.025 |
0.165 |
0.072 |
0.621 |
0.503 |
0.621 |
0.503 |
0.114 |
0.168 |
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All vegetables marked as 'cooked' are
boiled, drained, without salt. |