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
| squash, winter, hubbard (baked) |
squash, winter, spaghetti (baked) |
squash, winter, spaghetti (raw) |
sweet potato, without skin (cooked) |
sweet potato (baked, with skin) |
sweet potato (raw) |
sweet potato leaves (raw) |
sweet potato leaves (steamed) |
taro (cooked) |
taro (raw) | |
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 50 | 27 | 31 | 76 | 90 | 86 | 35 | 34 | 142 | 112 |
| Protein (g) | 2.48 (5%) | 0.66 (1%) | 0.64 (1%) | 1.37 (3%) | 2.01 (4%) | 1.57 (3%) | 4.00 (8%) | 2.32 (5%) | 0.52 (1%) | 1.50 (3%) |
| Total Fat (g) | 0.62 (1%) | 0.26 | 0.57 (1%) | 0.14 | 0.15 | 0.05 | 0.30 | 0.30 | 0.11 | 0.20 |
| Total Carbohydrates (g) | 10.81 | 6.46 | 6.91 | 17.72 | 20.71 | 20.12 | 6.38 | 7.32 | 34.60 | 26.46 |
| Dietary Fiber (g) | - | 1.4 (5%) | - | 2.5 (9%) | 3.3 (12%) | 3.0 (11%) | 2.0 (7%) | 1.9 (7%) | 5.1 (18%) | 4.1 (15%) |
| Sugar (g) | - | 2.53 | - | 5.74 | 6.48 | 4.18 | - | 5.42 | 0.49 | 0.40 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 9.5 (11%) | 3.5 (4%) | 2.1 (2%) | 12.8 (14%) | 19.6 (22%) | 2.4 (3%) | 11.0 (12%) | 1.5 (2%) | 5.0 (6%) | 4.5 (5%) |
| Thiamin (mg) | 0.074 (6%) | 0.038 (3%) | 0.037 (3%) | 0.056 (5%) | 0.107 (9%) | 0.078 (7%) | 0.156 (13%) | 0.112 (9%) | 0.107 (9%) | 0.095 (8%) |
| Riboflavin (mg) | 0.047 (4%) | 0.022 (2%) | 0.018 (1%) | 0.047 (4%) | 0.106 (8%) | 0.061 (5%) | 0.345 (27%) | 0.267 (21%) | 0.028 (2%) | 0.025 (2%) |
| Niacin (mg) | 0.558 (3%) | 0.810 (4%) | 0.950 (5%) | 0.538 (3%) | 1.487 (7%) | 0.557 (3%) | 1.130 (6%) | 1.003 (5%) | 0.510 (3%) | 0.600 (3%) |
| Pantothenic Acid (mg) | 0.447 (9%) | 0.355 (7%) | 0.360 (7%) | 0.581 (12%) | 0.884 (18%) | 0.800 (16%) | 0.225 (5%) | 0.200 (4%) | 0.336 (7%) | 0.303 (6%) |
| Vitamin B6 (mg) | 0.172 (10%) | 0.099 (6%) | 0.101 (6%) | 0.165 (10%) | 0.286 (17%) | 0.209 (12%) | 0.190 (11%) | 0.160 (9%) | 0.331 (19%) | 0.283 (17%) |
| Folate (mcg) | 16 (4%) | 8 (2%) | 12 (3%) | 6 (2%) | 6 (2%) | 11 (3%) | 80 (20%) | 49 (12%) | 19 (5%) | 22 (6%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 6035 (121%) | 110 (2%) | 50 (1%) | 15740 (315%) | 19218 (384%) | 14187 (284%) | 1028 (21%) | 916 (18%) | 84 (2%) | 76 (2%) |
| Vitamin E (mg) | - | 0.12 | - | 0.94 (3%) | 0.71 (2%) | 0.26 (1%) | - | 0.96 (3%) | 2.93 (10%) | 2.38 (8%) |
| Vitamin K (mcg) | - | 0.8 (1%) | - | 2.1 (2%) | 2.3 (2%) | 1.8 (2%) | - | 108.6 (91%) | 1.2 (1%) | 1.0 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 17 (1%) | 21 (2%) | 23 (2%) | 27 (2%) | 38 (3%) | 30 (2%) | 37 (3%) | 24 (2%) | 18 (1%) | 43 (3%) |
| Iron (mg) | 0.47 (3%) | 0.34 (2%) | 0.31 (2%) | 0.72 (4%) | 0.69 (4%) | 0.61 (3%) | 1.01 (6%) | 0.60 (3%) | 0.72 (4%) | 0.55 (3%) |
| Magnesium (mg) | 22 (6%) | 11 (3%) | 12 (3%) | 18 (5%) | 27 (7%) | 25 (6%) | 61 (15%) | 61 (15%) | 30 (8%) | 33 (8%) |
| Phosphorus (mg) | 23 (2%) | 14 (1%) | 12 (1%) | 32 (3%) | 54 (4%) | 47 (4%) | 94 (8%) | 60 (5%) | 76 (6%) | 84 (7%) |
| Potassium (mg) | 358 (8%) | 117 (2%) | 108 (2%) | 230 (5%) | 475 (10%) | 337 (7%) | 518 (11%) | 477 (10%) | 484 (10%) | 591 (13%) |
| Sodium (mg) | 8 | 18 (1%) | 17 (1%) | 27 (1%) | 36 (2%) | 55 (2%) | 9 | 13 (1%) | 15 (1%) | 11 |
| Zinc (mg) | 0.15 (1%) | 0.20 (2%) | 0.19 (2%) | 0.20 (2%) | 0.32 (3%) | 0.30 (3%) | 0.29 (3%) | 0.26 (2%) | 0.27 (2%) | 0.23 (2%) |
| Copper (mg) | 0.045 (5%) | 0.035 (4%) | 0.037 (4%) | 0.094 (10%) | 0.161 (18%) | 0.151 (17%) | 0.037 (4%) | 0.033 (4%) | 0.201 (22%) | 0.172 (19%) |
| Manganese (mg) | 0.170 (7%) | 0.109 (5%) | 0.125 (5%) | 0.266 (12%) | 0.497 (22%) | 0.258 (11%) | 0.256 (11%) | 0.229 (10%) | 0.449 (20%) | 0.383 (17%) |
| Selenium (mcg) | 0.6 (1%) | 0.3 (1%) | 0.3 (1%) | 0.2 | 0.2 | 0.6 (1%) | 0.9 (2%) | 0.9 (2%) | 0.9 (2%) | 0.7 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.128 (1%) | 0.062 | 0.117 (1%) | 0.031 | 0.034 | 0.018 | 0.065 | 0.065 | 0.023 | 0.041 |
| Monounsaturated Fat (g) | 0.046 | 0.022 | 0.042 | 0.000 | 0.001 | 0.001 | 0.012 | 0.012 | 0.009 | 0.016 |
| Polyunsaturated Fat (g) | 0.260 | 0.126 | 0.239 | 0.061 | 0.064 | 0.014 | 0.134 | 0.134 | 0.046 | 0.083 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
