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 | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 12 | 27 | 27 | 22 | 44 | 43 | 25 | 21 | 35 | 34 |
| Protein (g) | 1.53 (3%) | 2.60 (5%) | 2.57 (5%) | 2.20 (4%) | 1.68 (3%) | 1.61 (3%) | 2.09 (4%) | 1.80 (4%) | 2.38 (5%) | 2.82 (6%) |
| Total Fat (g) | 0.22 | 0.30 | 0.20 | 0.13 | 0.18 | 0.17 | 0.81 (1%) | 0.70 (1%) | 0.41 (1%) | 0.37 |
| Total Carbohydrates (g) | 1.92 | 5.20 | 5.46 | 4.33 | 9.96 | 9.56 | 3.55 | 3.06 | 7.18 | 6.64 |
| Dietary Fiber (g) | 1.0 (4%) | 2.2 (8%) | 2.9 (10%) | 3.7 (13%) | 2.0 (7%) | 2.8 (10%) | - | - | 3.3 (12%) | 2.6 (9%) |
| Sugar (g) | - | 3.00 | 0.60 | 0.50 | 7.96 | 6.76 | - | - | 1.39 | 1.70 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 4.0 (4%) | 24.9 (28%) | 30.0 (33%) | 3.6 (4%) | 4.9 (5%) | 32.5 (36%) | 35.0 (39%) | 64.9 (72%) | 89.2 (99%) |
| Thiamin (mg) | 0.020 (2%) | 0.150 (13%) | 0.117 (10%) | 0.100 (8%) | 0.027 (2%) | 0.031 (3%) | 0.059 (5%) | 0.060 (5%) | 0.063 (5%) | 0.071 (6%) |
| Riboflavin (mg) | 0.050 (4%) | 0.070 (5%) | 0.289 (22%) | 0.220 (17%) | 0.040 (3%) | 0.040 (3%) | 0.165 (13%) | 0.150 (12%) | 0.123 (9%) | 0.117 (9%) |
| Niacin (mg) | 0.300 (2%) | 0.600 (3%) | 0.499 (2%) | 0.400 (2%) | 0.331 (2%) | 0.334 (2%) | 0.940 (5%) | 0.900 (5%) | 0.553 (3%) | 0.639 (3%) |
| Pantothenic Acid (mg) | 0.066 (1%) | 0.161 (3%) | 0.329 (7%) | 0.250 (5%) | 0.145 (3%) | 0.155 (3%) | 0.045 (1%) | 0.041 (1%) | 0.616 (12%) | 0.573 (11%) |
| Vitamin B6 (mg) | 0.098 (6%) | 0.240 (14%) | 0.132 (8%) | 0.106 (6%) | 0.067 (4%) | 0.067 (4%) | 0.088 (5%) | 0.084 (5%) | 0.200 (12%) | 0.175 (10%) |
| Folate (mcg) | 2 (1%) | 7 (2%) | 14 (4%) | 15 (4%) | 80 (20%) | 109 (27%) | 10 (3%) | 13 (3%) | 108 (27%) | 63 (16%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 20 | 7654 (153%) | 6326 (127%) | 35 (1%) | 33 (1%) | 4385 (88%) | 4200 (84%) | 1548 (31%) | 623 (12%) |
| Vitamin E (mg) | - | 1.00 (3%) | 1.81 (6%) | 1.50 (5%) | 0.04 | 0.04 | - | - | 1.45 (5%) | 0.78 (3%) |
| Vitamin K (mcg) | - | 0 | 484.0 (403%) | 400.0 (333%) | 0.2 | 0.2 | - | - | 141.1 (118%) | 101.6 (85%) |
| Minerals | ||||||||||
| Calcium (mg) | 12 (1%) | 13 (1%) | 114 (9%) | 117 (9%) | 16 (1%) | 16 (1%) | 102 (8%) | 93 (7%) | 40 (3%) | 47 (4%) |
| Iron (mg) | 0.24 (1%) | 0.50 (3%) | 1.90 (11%) | 2.57 (14%) | 0.79 (4%) | 0.80 (4%) | 3.64 (20%) | 3.30 (18%) | 0.67 (4%) | 0.73 (4%) |
| Magnesium (mg) | 3 (1%) | 3 (1%) | 68 (17%) | 70 (18%) | 23 (6%) | 23 (6%) | 57 (14%) | 52 (13%) | 21 (5%) | 21 (5%) |
| Phosphorus (mg) | 20 (2%) | 59 (5%) | 41 (3%) | 41 (3%) | 38 (3%) | 40 (3%) | 55 (4%) | 53 (4%) | 67 (5%) | 66 (5%) |
| Potassium (mg) | 533 (11%) | 533 (11%) | 909 (19%) | 762 (16%) | 305 (6%) | 325 (7%) | 491 (10%) | 470 (10%) | 293 (6%) | 316 (7%) |
| Sodium (mg) | 4 | 4 | 241 (10%) | 226 (10%) | 77 (3%) | 78 (3%) | 88 (4%) | 80 (3%) | 41 (2%) | 33 (1%) |
| Zinc (mg) | 0.47 (4%) | 1.10 (10%) | 0.50 (5%) | 0.38 (3%) | 0.35 (3%) | 0.35 (3%) | 0.22 (2%) | 0.20 (2%) | 0.45 (4%) | 0.41 (4%) |
| Copper (mg) | 0.082 (9%) | 0.190 (21%) | 0.251 (28%) | 0.191 (21%) | 0.074 (8%) | 0.075 (8%) | 0.143 (16%) | 0.130 (14%) | 0.061 (7%) | 0.049 (5%) |
| Manganese (mg) | 0.113 (5%) | 0.262 (11%) | 0.514 (22%) | 0.391 (17%) | 0.326 (14%) | 0.329 (14%) | 0.385 (17%) | 0.349 (15%) | 0.194 (8%) | 0.210 (9%) |
| Selenium (mcg) | 0.4 (1%) | 0.8 (1%) | 0.9 (2%) | 0.9 (2%) | 0.7 (1%) | 0.7 (1%) | 0.9 (2%) | 0.9 (2%) | 1.6 (3%) | 2.5 (5%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.051 | 0.069 | 0.031 | 0.020 | 0.028 | 0.027 | 0.197 (1%) | 0.170 (1%) | 0.079 | 0.039 |
| Monounsaturated Fat (g) | 0.005 | 0.007 | 0.038 | 0.026 | 0.035 | 0.032 | 0.245 | 0.211 | 0.040 | 0.011 |
| Polyunsaturated Fat (g) | 0.098 | 0.134 | 0.070 | 0.046 | 0.064 | 0.060 | 0.127 | 0.109 | 0.170 | 0.038 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
