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
| alfalfa seeds (sprouted, raw) |
amaranth leaves (cooked) |
amaranth leaves (raw) |
arrowhead (cooked) |
arrowhead (raw) |
artichoke (cooked) |
artichoke (raw) |
arugula (raw) |
asparagus (cooked) |
asparagus (raw) |
|
| Serving Size | 1 cup (33 g) | 1/2 cup (66 g) | 1 cup (28 g) | 1 medium (12 g) | 1 medium (12 g) | 1 medium (120 g) | 1 medium (128 g) | 1 cup (20 g) | 4 spears (60 g) | 4 spears (64 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 8 | 14 | 6 | 9 | 12 | 64 | 60 | 5 | 13 | 13 |
| Protein (g) | 1.32 (3%) | 1.39 (3%) | 0.69 (1%) | 0.54 (1%) | 0.64 (1%) | 3.47 (7%) | 4.19 (8%) | 0.52 (1%) | 1.44 (3%) | 1.41 (3%) |
| Total Fat (g) | 0.23 | 0.12 | 0.09 | 0.01 | 0.03 | 0.41 (1%) | 0.19 | 0.13 | 0.13 | 0.08 |
| Total Carbohydrates (g) | 0.69 | 2.71 | 1.13 | 1.94 | 2.43 | 14.34 | 13.45 | 0.73 | 2.47 | 2.48 |
| Dietary Fiber (g) | 0.6 (2%) | - | - | - | - | 10.3 (37%) | 6.9 (25%) | 0.3 (1%) | 1.2 (4%) | 1.3 (5%) |
| Sugar (g) | 0.06 | - | - | - | - | 1.19 | 1.27 | 0.41 | 0.78 | 1.20 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.7 (3%) | 27.1 (30%) | 12.1 (13%) | 0 | 0.1 | 8.9 (10%) | 15.0 (17%) | 3.0 (3%) | 4.6 (5%) | 3.6 (4%) |
| Thiamin (mg) | 0.025 (2%) | 0.013 (1%) | 0.008 (1%) | 0.017 (1%) | 0.020 (2%) | 0.060 (5%) | 0.092 (8%) | 0.009 (1%) | 0.097 (8%) | 0.092 (8%) |
| Riboflavin (mg) | 0.042 (3%) | 0.088 (7%) | 0.044 (3%) | 0.007 (1%) | 0.009 (1%) | 0.107 (8%) | 0.084 (6%) | 0.017 (1%) | 0.083 (6%) | 0.090 (7%) |
| Niacin (mg) | 0.159 (1%) | 0.369 (2%) | 0.184 (1%) | 0.139 (1%) | 0.198 (1%) | 1.332 (7%) | 1.339 (7%) | 0.061 | 0.650 (3%) | 0.626 (3%) |
| Pantothenic Acid (mg) | 0.186 (4%) | 0.041 (1%) | 0.018 | 0.054 (1%) | 0.072 (1%) | 0.288 (6%) | 0.433 (9%) | 0.087 (2%) | 0.135 (3%) | 0.175 (4%) |
| Vitamin B6 (mg) | 0.011 (1%) | 0.117 (7%) | 0.054 (3%) | 0.025 (1%) | 0.031 (2%) | 0.097 (6%) | 0.148 (9%) | 0.015 (1%) | 0.047 (3%) | 0.058 (3%) |
| Folate (mcg) | 12 (3%) | 38 (10%) | 24 (6%) | 1 | 2 (1%) | 107 (27%) | 87 (22%) | 19 (5%) | 89 (22%) | 33 (8%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 51 (1%) | 1828 (37%) | 817 (16%) | 0 | 0 | 16 | 17 | 475 (10%) | 604 (12%) | 484 (10%) |
| Vitamin E (mg) | 0.01 | - | - | - | - | 0.23 (1%) | 0.24 (1%) | 0.09 | 0.90 (3%) | 0.72 (2%) |
| Vitamin K (mcg) | 10.1 (8%) | - | 319.2 (266%) | - | - | 17.8 (15%) | 18.9 (16%) | 21.7 (18%) | 30.4 (25%) | 26.6 (22%) |
| Minerals | ||||||||||
| Calcium (mg) | 11 (1%) | 138 (11%) | 60 (5%) | 1 | 1 | 25 (2%) | 56 (4%) | 32 (2%) | 14 (1%) | 15 (1%) |
| Iron (mg) | 0.32 (2%) | 1.49 (8%) | 0.65 (4%) | 0.15 (1%) | 0.31 (2%) | 0.73 (4%) | 1.64 (9%) | 0.29 (2%) | 0.55 (3%) | 1.37 (8%) |
| Magnesium (mg) | 9 (2%) | 36 (9%) | 15 (4%) | 6 (2%) | 6 (2%) | 50 (13%) | 77 (19%) | 9 (2%) | 8 (2%) | 9 (2%) |
| Phosphorus (mg) | 23 (2%) | 48 (4%) | 14 (1%) | 24 (2%) | 21 (2%) | 88 (7%) | 115 (9%) | 10 (1%) | 32 (3%) | 33 (3%) |
| Potassium (mg) | 26 (1%) | 423 (9%) | 171 (4%) | 106 (2%) | 111 (2%) | 343 (7%) | 474 (10%) | 74 (2%) | 134 (3%) | 129 (3%) |
| Sodium (mg) | 2 | 14 (1%) | 6 | 2 | 3 | 72 (3%) | 120 (5%) | 5 | 8 | 1 |
| Zinc (mg) | 0.30 (3%) | 0.58 (5%) | 0.25 (2%) | 0.03 | 0.03 | 0.48 (4%) | 0.63 (6%) | 0.09 (1%) | 0.36 (3%) | 0.35 (3%) |
| Copper (mg) | 0.052 (6%) | 0.104 (12%) | 0.045 (5%) | 0.016 (2%) | 0.021 (2%) | 0.152 (17%) | 0.296 (33%) | 0.015 (2%) | 0.099 (11%) | 0.121 (13%) |
| Manganese (mg) | 0.062 (3%) | 0.568 (25%) | 0.248 (11%) | 0.034 (1%) | 0.043 (2%) | 0.270 (12%) | 0.328 (14%) | 0.064 (3%) | 0.092 (4%) | 0.101 (4%) |
| Selenium (mcg) | 0.2 | 0.6 (1%) | 0.3 (1%) | 0.1 | 0.1 | 0.2 | 0.3 (1%) | 0.1 | 3.7 (7%) | 1.5 (3%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.023 | 0.033 | 0.025 | - | - | 0.097 | 0.046 | 0.017 | 0.029 | 0.026 |
| Monounsaturated Fat (g) | 0.018 | 0.027 | 0.021 | - | - | 0.013 | 0.006 | 0.010 | 0.000 | 0.000 |
| Polyunsaturated Fat (g) | 0.135 | 0.053 | 0.041 | - | - | 0.172 | 0.082 | 0.064 | 0.063 | 0.032 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
