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.
