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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

lettuce, cos or romaine
(raw)
lettuce, green leaf
(raw)
lettuce, iceberg
(raw)
lettuce, red leaf
(raw)
lotus root
(cooked)
lotus root
(raw)
mustard greens
(cooked)
mustard greens
(raw)
nopales
(cooked)
nopales
(raw)
Serving Size 1 cup (47 g) 1 cup (36 g) 1 cup (57 g) 1 cup (28 g) 1/2 cup (60 g) 5 slices (40.5 g) 1/2 cup (70 g) 1 cup (56 g) 1/2 cup (74.5 g) 1 cup (86 g)
Macronutrients          
Calories (kcal) 8 5 8 4 40 30 10 15 11 14
Protein (g) 0.58 (1%) 0.49 (1%) 0.51 (1%) 0.37 (1%) 0.95 (2%) 1.05 (2%) 1.58 (3%) 1.51 (3%) 1.01 (2%) 1.14 (2%)
Total Fat (g) 0.14 0.05 0.08 0.06 0.04 0.04 0.17 0.11 0.04 0.08
Total Carbohydrates (g) 1.55 1.03 1.69 0.63 9.61 6.98 1.47 2.74 2.44 2.86
Dietary Fiber (g) 1.0 (4%) 0.5 (2%) 0.7 (3%) 0.3 (1%) 1.9 (7%) 2.0 (7%) 1.4 (5%) 1.8 (6%) 1.5 (5%) 1.9 (7%)
Sugar (g) 0.56 0.28 1.12 0.13 0.30 - 0.07 0.90 0.83 0.99
Vitamins          
Vitamin C (mg) 1.9 (2%) 3.3 (4%) 1.6 (2%) 1.0 (1%) 16.4 (18%) 17.8 (20%) 17.7 (20%) 39.2 (44%) 3.9 (4%) 8.0 (9%)
Thiamin (mg) 0.034 (3%) 0.025 (2%) 0.023 (2%) 0.018 (2%) 0.076 (6%) 0.065 (5%) 0.029 (2%) 0.045 (4%) 0.008 (1%) 0.010 (1%)
Riboflavin (mg) 0.031 (2%) 0.029 (2%) 0.014 (1%) 0.022 (2%) 0.006 0.089 (7%) 0.044 (3%) 0.062 (5%) 0.030 (2%) 0.035 (3%)
Niacin (mg) 0.147 (1%) 0.135 (1%) 0.070 0.090 0.180 (1%) 0.162 (1%) 0.303 (2%) 0.448 (2%) 0.221 (1%) 0.353 (2%)
Pantothenic Acid (mg) 0.067 (1%) 0.048 (1%) 0.052 (1%) 0.040 (1%) 0.181 (4%) 0.153 (3%) 0.084 (2%) 0.118 (2%) 0.112 (2%) 0.144 (3%)
Vitamin B6 (mg) 0.035 (2%) 0.032 (2%) 0.024 (1%) 0.028 (2%) 0.131 (8%) 0.104 (6%) 0.069 (4%) 0.101 (6%) 0.050 (3%) 0.060 (4%)
Folate (mcg) 64 (16%) 14 (4%) 17 (4%) 10 (3%) 5 (1%) 5 (1%) 51 (13%) 105 (26%) 2 (1%) 3 (1%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 4094 (82%) 2666 (53%) 286 (6%) 2098 (42%) 0 0 4426 (89%) 5880 (118%) 330 (7%) 393 (8%)
Vitamin E (mg) 0.06 0.08 0.10 0.04 0.01 - 0.85 (3%) 1.13 (4%) 0 0
Vitamin K (mcg) 48.2 (40%) 45.5 (38%) 13.7 (11%) 39.3 (33%) 0.1 - 209.7 (175%) 278.5 (232%) 3.8 (3%) 4.6 (4%)
Minerals          
Calcium (mg) 16 (1%) 13 (1%) 10 (1%) 9 (1%) 16 (1%) 18 (1%) 52 (4%) 58 (4%) 122 (9%) 141 (11%)
Iron (mg) 0.46 (3%) 0.31 (2%) 0.23 (1%) 0.34 (2%) 0.54 (3%) 0.47 (3%) 0.49 (3%) 0.82 (5%) 0.37 (2%) 0.51 (3%)
Magnesium (mg) 7 (2%) 5 (1%) 4 (1%) 3 (1%) 13 (3%) 9 (2%) 10 (3%) 18 (5%) 35 (9%) 45 (11%)
Phosphorus (mg) 14 (1%) 10 (1%) 11 (1%) 8 (1%) 47 (4%) 40 (3%) 29 (2%) 24 (2%) 12 (1%) 14 (1%)
Potassium (mg) 116 (2%) 70 (1%) 80 (2%) 52 (1%) 218 (5%) 225 (5%) 141 (3%) 198 (4%) 145 (3%) 221 (5%)
Sodium (mg) 4 10 6 7 27 (1%) 16 (1%) 11 14 (1%) 15 (1%) 18 (1%)
Zinc (mg) 0.11 (1%) 0.06 (1%) 0.09 (1%) 0.06 (1%) 0.20 (2%) 0.16 (1%) 0.08 (1%) 0.11 (1%) 0.16 (1%) 0.21 (2%)
Copper (mg) 0.023 (3%) 0.010 (1%) 0.014 (2%) 0.008 (1%) 0.130 (14%) 0.104 (12%) 0.059 (7%) 0.082 (9%) 0.037 (4%) 0.045 (5%)
Manganese (mg) 0.073 (3%) 0.090 (4%) 0.071 (3%) 0.057 (2%) 0.132 (6%) 0.106 (5%) 0.192 (8%) 0.269 (12%) 0.304 (13%) 0.393 (17%)
Selenium (mcg) 0.2 0.2 0.1 0.4 (1%) 0.4 (1%) 0.3 (1%) 0.4 (1%) 0.5 (1%) 0.5 (1%) 0.6 (1%)
Fatty Acids          
Saturated Fat (g) 0.018 0.007 0.010 - 0.013 0.012 0.008 0.006 0.004 0.014
Monounsaturated Fat (g) 0.006 0.002 0.003 - 0.008 0.008 0.077 0.052 0.005 0.015
Polyunsaturated Fat (g) 0.075 0.030 0.042 - 0.008 0.008 0.032 0.021 0.016 0.043

All vegetables marked as 'cooked' are boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.

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