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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

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 1/2 cup (102.5 g) 1/2 cup (77.5 g) 1/2 cup (50.5 g) 1 medium (151 g) 1 medium (114 g) 1 medium (130 g) 1 cup (35 g) 1/2 cup (32 g) 1/2 cup (66 g) 1/2 cup (52 g)
Macronutrients          
Calories (kcal) 51 21 16 115 103 112 12 11 94 58
Protein (g) 2.54 (5%) 0.51 (1%) 0.32 (1%) 2.07 (4%) 2.29 (5%) 2.04 (4%) 1.40 (3%) 0.74 (1%) 0.34 (1%) 0.78 (2%)
Total Fat (g) 0.64 (1%) 0.20 0.29 0.21 0.17 0.07 0.10 0.10 0.07 0.10
Total Carbohydrates (g) 11.08 5.01 3.49 26.76 23.61 26.16 2.23 2.34 22.84 13.76
Dietary Fiber (g) - 1.1 (4%) - 3.8 (14%) 3.8 (14%) 3.9 (14%) 0.7 (3%) 0.6 (2%) 3.4 (12%) 2.1 (8%)
Sugar (g) - 1.96 - 8.67 7.39 5..43 - 1.73 0.32 0.21
Vitamins          
Vitamin C (mg) 9.7 (11%) 2.7 (3%) 1.1 (1%) 19.3 (21%) 22.3 (25%) 3.1 (3%) 3.9 (4%) 0.5 (1%) 3.3 (4%) 2.3 (3%)
Thiamin (mg) 0.076 (6%) 0.029 (2%) 0.019 (2%) 0.085 (7%) 0.122 (10%) 0.101 (8%) 0.055 (5%) 0.036 (3%) 0.071 (6%) 0.049 (4%)
Riboflavin (mg) 0.048 (4%) 0.017 (1%) 0.009 (1%) 0.071 (5%) 0.121 (9%) 0.079 (6%) 0.121 (9%) 0.085 (7%) 0.018 (1%) 0.013 (1%)
Niacin (mg) 0.572 (3%) 0.628 (3%) 0.480 (2%) 0.812 (4%) 1.695 (8%) 0.724 (4%) 0.395 (2%) 0.321 (2%) 0.337 (2%) 0.312 (2%)
Pantothenic Acid (mg) 0.458 (9%) 0.275 (6%) 0.182 (4%) 0.877 (18%) 1.008 (20%) 1.040 (21%) 0.079 (2%) 0.064 (1%) 0.222 (4%) 0.158 (3%)
Vitamin B6 (mg) 0.176 (10%) 0.077 (5%) 0.051 (3%) 0.249 (15%) 0.326 (19%) 0.272 (16%) 0.067 (4%) 0.051 (3%) 0.218 (13%) 0.147 (9%)
Folate (mcg) 16 (4%) 6 (2%) 6 (2%) 9 (2%) 7 (2%) 14 (4%) 28 (7%) 16 (4%) 13 (3%) 11 (3%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 6186 (124%) 85 (2%) 25 (1%) 23767 (475%) 21909 (438%) 18443 (369%) 360 (7%) 293 (6%) 55 (1%) 40 (1%)
Vitamin E (mg) - 0.09 - 1.42 (5%) 0.81 (3%) 0.34 (1%) - 0.31 (1%) 1.93 (6%) 1.24 (4%)
Vitamin K (mcg) - 0.6 (1%) - 3.2 (3%) 2.6 (2%) 2.3 (2%) - 34.8 (29%) 1.2 (1%) 0.5
Minerals          
Calcium (mg) 17 (1%) 16 (1%) 12 (1%) 41 (3%) 43 (3%) 39 (3%) 13 (1%) 8 (1%) 12 (1%) 22 (2%)
Iron (mg) 0.48 (3%) 0.26 (1%) 0.16 (1%) 1.09 (6%) 0.79 (4%) 0.79 (4%) 0.35 (2%) 0.19 (1%) 0.48 (3%) 0.29 (2%)
Magnesium (mg) 23 (6%) 9 (2%) 6 (2%) 27 (7%) 31 (8%) 32 (8%) 21 (5%) 20 (5%) 20 (5%) 17 (4%)
Phosphorus (mg) 24 (2%) 11 (1%) 6 48 (4%) 62 (5%) 61 (5%) 33 (3%) 19 (2%) 50 (4%) 44 (4%)
Potassium (mg) 367 (8%) 91 (2%) 55 (1%) 347 (7%) 542 (12%) 438 (9%) 181 (4%) 153 (3%) 319 (7%) 307 (7%)
Sodium (mg) 8 14 (1%) 9 41 (2%) 41 (2%) 72 (3%) 3 4 10 6
Zinc (mg) 0.15 (1%) 0.15 (1%) 0.10 (1%) 0.30 (3%) 0.36 (3%) 0.39 (4%) 0.10 (1%) 0.08 (1%) 0.18 (2%) 0.12 (1%)
Copper (mg) 0.046 (5%) 0.027 (3%) 0.019 (2%) 0.142 (16%) 0.184 (20%) 0.196 (22%) 0.013 (1%) 0.011 (1%) 0.133 (15%) 0.089 (10%)
Manganese (mg) 0.174 (8%) 0.084 (4%) 0.063 (3%) 0.402 (17%) 0.567 (25%) 0.335 (15%) 0.090 (4%) 0.073 (3%) 0.296 (13%) 0.199 (9%)
Selenium (mcg) 0.6 (1%) 0.2 0.2 0.3 (1%) 0.2 0.8 (1%) 0.3 (1%) 0.3 (1%) 0.6 (1%) 0.4 (1%)
Fatty Acids          
Saturated Fat (g) 0.131 (1%) 0.048 0.059 0.047 0.039 0.023 0.023 0.021 0.015 0.021
Monounsaturated Fat (g) 0.047 0.017 0.021 0.000 0.001 0.001 0.004 0.004 0.006 0.008
Polyunsaturated Fat (g) 0.267 0.098 0.121 0.092 0.073 0.018 0.047 0.043 0.030 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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