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
| okra (cooked) |
okra (raw) |
onions (raw) |
onions, spring or scallions (raw) |
onions, yellow (sauteed) |
onions, young greens (raw, tops only) |
palm hearts (canned) |
palm hearts (raw) |
parsnips (cooked) |
parsnips (raw) |
|
| Serving Size | 1/2 cup (80 g) | 1/2 cup (50 g) | 1/4 cup (40 g) | 1 large (25 g) | 1/4 cup (21.75 g) | 1 stalk (12 g) | 1/2 cup (73 g) | 25 g | 1/4 cup (39 g) | 1/4 cup (33.25 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 18 | 16 | 16 | 8 | 29 | 3 | 20 | 29 | 28 | 25 |
| Protein (g) | 1.50 (3%) | 1.00 (2%) | 0.44 (1%) | 0.46 (1%) | 0.21 | 0.12 | 1.84 (4%) | 0.68 (1%) | 0.51 (1%) | 0.40 (1%) |
| Total Fat (g) | 0.17 | 0.05 | 0.04 | 0.05 | 2.35 (3%) | 0.06 | 0.45 (1%) | 0.05 | 0.12 | 0.10 |
| Total Carbohydrates (g) | 3.61 | 3.52 | 3.74 | 1.83 | 1.71 | 0.69 | 3.37 | 6.40 | 6.63 | 5.98 |
| Dietary Fiber (g) | 2.0 (7%) | 1.6 (6%) | 0.7 (3%) | 0.7 (3%) | 0.4 (1%) | 0.2 (1%) | 1.8 (6%) | 0.4 (1%) | 1.4 (5%) | 1.6 (6%) |
| Sugar (g) | 1.92 | 0.60 | 1.70 | 0.58 | - | 0.59 | - | 4.29 | 1.87 | 1.60 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 13.0 (14%) | 10.6 (12%) | 3.0 (3%) | 4.7 (5%) | 0.4 | 1.6 (2%) | 5.8 (6%) | 2.0 (2%) | 5.1 (6%) | 5.7 (6%) |
| Thiamin (mg) | 0.106 (9%) | 0.100 (8%) | 0.018 (2%) | 0.014 (1%) | 0.011 (1%) | 0.004 | 0.008 (1%) | 0.013 (1%) | 0.032 (3%) | 0.030 (3%) |
| Riboflavin (mg) | 0.044 (3%) | 0.030 (2%) | 0.011 (1%) | 0.020 (2%) | 0.009 (1%) | 0.003 | 0.042 (3%) | 0.045 (3%) | 0.020 (2%) | 0.017 (1%) |
| Niacin (mg) | 0.697 (3%) | 0.500 (3%) | 0.046 | 0.131 (1%) | 0.008 | 0.040 | 0.319 (2%) | 0.225 (1%) | 0.282 (1%) | 0.233 (1%) |
| Pantothenic Acid (mg) | 0.170 (3%) | 0.122 (2%) | 0.049 (1%) | 0.019 | 0.037 (1%) | 0.017 | 0.092 (2%) | - | 0.229 (5%) | 0.199 (4%) |
| Vitamin B6 (mg) | 0.150 (9%) | 0.107 (6%) | 0.048 (3%) | 0.015 (1%) | 0.045 (3%) | 0.011 (1%) | 0.016 (1%) | 0.203 (12%) | 0.036 (2%) | 0.030 (2%) |
| Folate (mcg) | 37 (9%) | 44 (11%) | 8 (2%) | 16 (4%) | 0 | 4 (1%) | 28 (7%) | 6 (2%) | 23 (6%) | 22 (6%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 226 (5%) | 188 (4%) | 1 | 249 (5%) | - | 480 (10%) | 0 | 17 | 0 | 0 |
| Vitamin E (mg) | 0.22 (1%) | 0.18 (1%) | 0.01 | 0.14 | 0.15 (1%) | 0.03 | - | 0.12 | 0.39 (1%) | 0.50 (2%) |
| Vitamin K (mcg) | 32.0 (27%) | 26.5 (22%) | 0.2 | 51.8 (43%) | 4.7 (4%) | 18.8 (16%) | - | 0 | 0.4 | 7.5 (6%) |
| Minerals | ||||||||||
| Calcium (mg) | 62 (5%) | 40 (3%) | 9 (1%) | 18 (1%) | 4 | 6 | 42 (3%) | 4 | 14 (1%) | 12 (1%) |
| Iron (mg) | 0.22 (1%) | 0.40 (2%) | 0.08 | 0.37 (2%) | 0.06 | 0.06 | 2.28 (13%) | 0.42 (2%) | 0.23 (1%) | 0.20 (1%) |
| Magnesium (mg) | 29 (7%) | 28 (7%) | 4 (1%) | 5 (1%) | 2 (1%) | 2 (1%) | 28 (7%) | 2 (1%) | 11 (3%) | 10 (3%) |
| Phosphorus (mg) | 26 (2%) | 32 (3%) | 12 (1%) | 9 (1%) | 7 (1%) | 3 | 47 (4%) | 35 (3%) | 27 (2%) | 24 (2%) |
| Potassium (mg) | 108 (2%) | 152 (3%) | 58 (1%) | 69 (1%) | 29 (1%) | 19 | 129 (3%) | 452 (10%) | 143 (3%) | 125 (3%) |
| Sodium (mg) | 5 | 4 | 2 | 4 | 3 | 2 | 311 (14%) | 4 | 4 | 3 |
| Zinc (mg) | 0.34 (3%) | 0.30 (3%) | 0.07 (1%) | 0.10 (1%) | 0.05 | 0.02 | 0.84 (8%) | 0.93 (8%) | 0.10 (1%) | 0.20 (2%) |
| Copper (mg) | 0.068 (8%) | 0.047 (5%) | 0.016 (2%) | 0.021 (2%) | 0.004 | 0.004 | 0.097 (11%) | 0.161 (18%) | 0.054 (6%) | 0.040 (4%) |
| Manganese (mg) | 0.235 (10%) | 0.495 (22%) | 0.052 (2%) | 0.040 (2%) | 0.022 (1%) | 0.018 (1%) | 1.018 (44%) | - | 0.115 (5%) | 0.186 (8%) |
| Selenium (mcg) | 0.3 (1%) | 0.3 (1%) | 0.2 | 0.1 | - | 0.1 | 0.5 (1%) | 0.2 | 0.7 (1%) | 0.6 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.036 | 0.013 | 0.017 | 0.008 | 0.321 (2%) | 0.010 | 0.095 | 0.011 | 0.020 | 0.017 |
| Monounsaturated Fat (g) | 0.022 | 0.009 | 0.005 | 0.007 | 0.475 | 0.003 | 0.075 | 0.001 | 0.044 | 0.037 |
| Polyunsaturated Fat (g) | 0.037 | 0.014 | 0.007 | 0.018 | 1.190 | 0.008 | 0.147 | 0.022 | 0.018 | 0.016 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
