Food Dictionary
Nutrient Information
Nutrient Content Tables
DRIs
|
Vegetables
| |
leeks (cooked) |
leeks (raw) |
lentils, sprouted (raw) |
lettuce, green leaf (raw) |
lettuce, iceberg (raw) |
lettuce, red leaf (raw) |
mustard greens (cooked) |
mustard greens (raw) |
okra (cooked) |
okra (raw) |
| Serving Size |
1/4 cup (26g) |
1/4 cup (22.25g) |
1 cup (77g) |
1 cup (36g) |
1 cup (55g) |
1 cup (28g) |
1/2 cup (70g) |
1 cup (56g) |
1/2 cup (80g) |
1/2 cup (50g) |
| Macronutrients |
|
|
|
|
|
|
|
|
|
|
| Calories (kcal) |
8 |
14 |
82 |
5 |
8 |
4 |
10 |
15 |
18 |
16 |
| Protein (g) |
0.21 |
0.33 (1%) |
6.90 (14%) |
0.49 (1%) |
0.49 (1%) |
0.37 (1%) |
1.58 (3%) |
1.51 (3%) |
1.50 (3%) |
1.00 (2%) |
| Total Fat (g) |
0.05 |
0.07 |
0.42 (1%) |
0.05 |
0.08 |
0.06 |
0.17 |
0.11 |
0.14 |
0.05 |
| Total Carbohydrates (g) |
1.98 |
3.15 |
17.05 |
1.00 |
1.63 |
0.63 |
1.47 |
2.74 |
3.64 |
3.52 |
| Dietary Fiber (g) |
0.3 (1%) |
0.4 (2%) |
- |
0.5 (2%) |
0.7 (3%) |
0.3 (1%) |
1.4 (6%) |
1.8 (7%) |
2.0 (8%) |
1.6 (6%) |
| Sugar (g) |
- |
0.87 |
- |
0.28 |
0.97 |
0.13 |
0.07 |
0.90 |
1.92 |
0.60 |
| Vitamins |
|
|
|
|
|
|
|
|
|
|
| Vitamin C (mg) |
1.1 (2%) |
2.7 (5%) |
12.7 (21%) |
6.5 (11%) |
1.5 (3%) |
1.0 (2%) |
17.7 (30%) |
39.2 (65%) |
13.0 (22%) |
10.6 (18%) |
| Thiamin (mg) |
0.007 |
0.013 (1%) |
0.176 (12%) |
0.025 (2%) |
0.023 (2%) |
0.018 (1%) |
0.029 (2%) |
0.045 (3%) |
0.106 (7%) |
0.100 (7%) |
| Riboflavin (mg) |
0.005 |
0.007 |
0.099 (6%) |
0.029 (2%) |
0.014 (1%) |
0.022 (1%) |
0.044 (3%) |
0.062 (4%) |
0.044 (3%) |
0.030 (2%) |
| Niacin (mg) |
0.052 |
0.089 |
0.869 (4%) |
0.135 (1%) |
0.068 |
0.090 |
0.303 (2%) |
0.448 (2%) |
0.697 (3%) |
0.500 (3%) |
| Pantothenic Acid (mg) |
0.019 |
0.031 |
0.445 (4%) |
0.048 |
0.050 (1%) |
0.040 |
0.084 (1%) |
0.118 (1%) |
0.170 (2%) |
0.122 (1%) |
| Vitamin B6 (mg) |
0.029 (1%) |
0.052 (3%) |
0.146 (7%) |
0.032 (2%) |
0.023 (1%) |
0.028 (1%) |
0.069 (3%) |
0.101 (5%) |
0.150 (8%) |
0.107 (5%) |
| Folate (mcg) |
6 (2%) |
14 (4%) |
77 (19%) |
14 (4%) |
16 (4%) |
10 (3%) |
51 (13%) |
105 (26%) |
37 (9%) |
44 (11%) |
| Vitamin B12 (mcg) |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| Vitamin A (IU) |
12 |
371 (7%) |
35 (1%) |
2666 (53%) |
276 (6%) |
105 (2%) |
4426 (89%) |
5880 (118%) |
226 (5%) |
188 (4%) |
| Vitamin E (mg) |
- |
0.20 (1%) |
- |
0.10 |
0.10 |
0.04 |
0.85 (3%) |
1.13 (4%) |
0.22 (1%) |
0.18 (1%) |
| Vitamin K (mcg) |
- |
10.5 (13%) |
- |
62.5 (78%) |
13.3 (17%) |
39.3 (49%) |
209.7 (262%) |
278.5 (348%) |
32.0 (40%) |
26.5 (33%) |
| Minerals |
|
|
|
|
|
|
|
|
|
|
| Calcium (mg) |
8 (1%) |
13 (1%) |
19 (2%) |
13 (1%) |
10 (1%) |
9 (1%) |
52 (5%) |
58 (6%) |
62 (6%) |
40 (4%) |
| Iron (mg) |
0.29 (2%) |
0.47 (3%) |
2.47 (14%) |
0.31 (2%) |
0.23 (1%) |
0.34 (2%) |
0.49 (3%) |
0.82 (5%) |
0.22 (1%) |
0.40 (2%) |
| Magnesium (mg) |
4 (1%) |
6 (2%) |
28 (7%) |
5 (1%) |
4 (1%) |
3 (1%) |
10 (3%) |
18 (5%) |
29 (7%) |
28 (7%) |
| Phosphorus (mg) |
4 |
8 (1%) |
133 (13%) |
10 (1%) |
11 (1%) |
8 (1%) |
29 (3%) |
24 (2%) |
26 (3%) |
32 (3%) |
| Potassium (mg) |
23 (1%) |
40 (1%) |
248 (7%) |
70 (2%) |
78 (2%) |
52 (1%) |
141 (4%) |
198 (6%) |
108 (3%) |
152 (4%) |
| Sodium (mg) |
3 |
4 |
8 |
10 |
6 |
7 |
11 |
14 (1%) |
5 |
4 |
| Zinc (mg) |
0.02 |
0.03 |
1.16 (8%) |
0.06 |
0.08 (1%) |
0.06 |
0.08 (1%) |
0.11 (1%) |
0.34 (2%) |
0.30 (2%) |
| Copper (mg) |
0.016 (1%) |
0.027 (1%) |
0.271 (14%) |
0.010 (1%) |
0.014 (1%) |
0.008 |
0.059 (3%) |
0.082 (4%) |
0.068 (3%) |
0.047 (2%) |
| Manganese (mg) |
0.064 (3%) |
0.107 (5%) |
0.390 (20%) |
0.090 (5%) |
0.069 (3%) |
0.057 (3%) |
0.192 (10%) |
0.269 (13%) |
0.235 (12%) |
0.495 (25%) |
| Selenium (mcg) |
0.1 |
0.2 |
0.5 (1%) |
0.2 |
0.1 |
0.4 (1%) |
0.4 (1%) |
0.5 (1%) |
0.3 |
0.3 |
| Fatty Acids |
|
|
|
|
|
|
|
|
|
|
| Saturated Fat (g) |
0.007 |
0.009 |
0.044 |
0.007 |
0.010 |
- |
0.008 |
0.006 |
0.036 |
0.013 |
| Monounsaturated Fat (g) |
0.001 |
0.001 |
0.080 |
0.002 |
0.003 |
- |
0.077 |
0.052 |
0.022 |
0.009 |
| Polyunsaturated Fat (g) |
0.029 |
0.037 |
0.169 |
0.030 |
0.041 |
- |
0.032 |
0.021 |
0.037 |
0.014 |
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All vegetables marked as 'cooked' are
boiled, drained, without salt. |