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
| radish seeds (sprouted, raw) |
rhubarb (raw) |
rhubarb (frozen, cooked, with sugar) |
rutabagas (cooked) |
rutabagas (raw) |
saiuerkraut (canned) |
sauerkraut (canned, low sodium) |
shallots (raw) |
spinach (cooked) |
spinach (raw) |
|
| Serving Size | 1 cup (38 g) | 1 stalk (51 g) | 1/2 cup (120 g) | 1/2 cup (85 g) | 1/2 cup (70 g) | 1/2 cup (71 g) | 1/2 cup (71 g) | 1 tbsp (10 g) | 1/2 cup (90 g) | 1 cup (30 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 16 | 11 | 139 | 33 | 25 | 13 | 16 | 7 | 21 | 7 |
| Protein (g) | 1.45 (3%) | 0.46 (1%) | 0.47 (1%) | 1.10 (2%) | 0.84 (2%) | 0.65 (1%) | 0.64 (1%) | 0.25 (1%) | 2.67 (5%) | 0.86 (2%) |
| Total Fat (g) | 0.96 (1%) | 0.10 | 0.06 | 0.19 | 0.14 | 0.10 | 0.07 | 0.01 | 0.23 | 0.12 |
| Total Carbohydrates (g) | 1.37 | 2.32 | 37.44 | 7.43 | 5.69 | 3.04 | 3.09 | 1.68 | 3.38 | 1.09 |
| Dietary Fiber (g) | - | 0.9 (3%) | 2.4 (9%) | 1.5 (5%) | 1.8 (6%) | 2.1 (8%) | 1.8 (6%) | - | 2.2 (8%) | 0.7 (3%) |
| Sugar (g) | - | 0.56 | 34.44 | 5.12 | 3.92 | 1.26 | 1.26 | - | 0.39 | 0.13 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 11.0 (12%) | 4.1 (5%) | 4.0 (4%) | 16.0 (18%) | 17.5 (19%) | 10.4 (12%) | 10.4 (12%) | 0.8 (1%) | 8.8 (10%) | 8.4 (9%) |
| Thiamin (mg) | 0.039 (3%) | 0.010 (1%) | 0.022 (2%) | 0.070 (6%) | 0.063 (5%) | 0.015 (1%) | 0.014 (1%) | 0.006 (1%) | 0.086 (7%) | 0.023 (2%) |
| Riboflavin (mg) | 0.039 (3%) | 0.015 (1%) | 0.028 (2%) | 0.035 (3%) | 0.028 (2%) | 0.016 (1%) | 0.014 (1%) | 0.002 | 0.212 (16%) | 0.057 (4%) |
| Niacin (mg) | 1.084 (5%) | 0.153 (1%) | 0.240 (1%) | 0.608 (3%) | 0.490 (2%) | 0.102 (1%) | 0.099 | 0.020 | 0.441 (2%) | 0.217 (1%) |
| Pantothenic Acid (mg) | 0.279 (6%) | 0.043 (1%) | 0.060 (1%) | 0.132 (3%) | 0.112 (2%) | 0.066 (1%) | 0.066 (1%) | 0.029 (1%) | 0.130 (3%) | 0.020 |
| Vitamin B6 (mg) | 0.108 (6%) | 0.012 (1%) | 0.024 (1%) | 0.087 (5%) | 0.070 (4%) | 0.092 (5%) | 0.064 (4%) | 0.034 (2%) | 0.218 (13%) | 0.059 (3%) |
| Folate (mcg) | 36 (9%) | 4 (1%) | 6 (2%) | 13 (3%) | 15 (4%) | 17 (4%) | 17 (4%) | 3 (1%) | 131 (33%) | 58 (15%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 149 (3%) | 52 (1%) | 88 (2%) | 2 | 1 | 13 | 13 | 119 (2%) | 9433 (189%) | 2813 (56%) |
| Vitamin E (mg) | - | 0.14 | 0.23 (1%) | 0.27 (1%) | 0.21 (1%) | 0.10 | 0.10 | - | 1.87 (6%) | 0.61 (2%) |
| Vitamin K (mcg) | - | 14.9 (12%) | 25.3 (21%) | 0.3 | 0.2 | 9.2 (8%) | 9.2 (8%) | - | 444.2 (370%) | 144.9 (121%) |
| Minerals | ||||||||||
| Calcium (mg) | 19 (1%) | 44 (3%) | 174 (13%) | 41 (3%) | 33 (3%) | 21 (2%) | 21 (2%) | 4 | 122 (9%) | 30 (2%) |
| Iron (mg) | 0.33 (2%) | 0.11 (1%) | 0.25 (1%) | 0.45 (3%) | 0.36 (2%) | 1.04 (6%) | 1.04 (6%) | 0.12 (1%) | 3.21 (18%) | 0.81 (5%) |
| Magnesium (mg) | 17 (4%) | 6 (2%) | 14 (4%) | 20 (5%) | 16 (4%) | 9 (2%) | 9 (2%) | 2 (1%) | 78 (20%) | 24 (6%) |
| Phosphorus (mg) | 43 (3%) | 7 (1%) | 10 (1%) | 48 (4%) | 41 (3%) | 14 (1%) | 14 (1%) | 6 | 50 (4%) | 15 (1%) |
| Potassium (mg) | 33 (1%) | 147 (3%) | 115 (2%) | 277 (6%) | 236 (5%) | 121 (3%) | 121 (3%) | 33 (1%) | 419 (9%) | 167 (4%) |
| Sodium (mg) | 2 | 2 | 1 | 17 (1%) | 14 (1%) | 469 (20%) | 219 (10%) | 1 | 63 (3%) | 24 (1%) |
| Zinc (mg) | 0.21 (2%) | 0.05 | 0.10 (1%) | 0.30 (3%) | 0.24 (2%) | 0.13 (1%) | 0.13 (1%) | 0.04 | 0.68 (6%) | 0.16 (1%) |
| Copper (mg) | 0.046 (5%) | 0.011 (1%) | 0.032 (4%) | 0.035 (4%) | 0.028 (3%) | 0.068 (8%) | 0.068 (8%) | 0.009 (1%) | 0.157 (17%) | 0.039 (4%) |
| Manganese (mg) | 0.099 (4%) | 0.100 (4%) | 0.088 (4%) | 0.148 (6%) | 0.119 (5%) | 0.107 (5%) | 0.107 (5%) | 0.029 (1%) | 0.842 (37%) | 0.269 (12%) |
| Selenium (mcg) | 0.2 | 0.6 (1%) | 1.1 (2%) | 0.6 (1%) | 0.5 (1%) | 0.4 (1%) | 0.4 (1%) | 0.1 | 1.4 (3%) | 0.3 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.291 (1%) | 0.027 | 0.017 | 0.025 | 0.019 | 0.024 | 0.018 | 0.002 | 0.039 | 0.019 |
| Monounsaturated Fat (g) | 0.159 | 0.020 | 0.012 | 0.023 | 0.018 | 0.009 | 0.007 | 0.001 | 0.005 | 0.003 |
| Polyunsaturated Fat (g) | 0.434 | 0.050 | 0.030 | 0.081 | 0.062 | 0.048 | 0.036 | 0.004 | 0.098 | 0.050 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
