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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

tomatoes, whole
(canned, no salt added)
turnip greens
(cooked)
turnip greens
(raw)
turnips
(cooked)
turnips
(raw)
wasabi, root
(raw)
water chestnuts, chinese
(raw)
watercress
(raw)
yam
(cooked)
yam bean (jicama)
(cooked)
Serving Size 1/2 cup (120 g) 1/2 cup (72 g) 1 cup (55 g) 1/2 cup (78 g) 1/2 cup (65 g) 1/2 cup (65 g) 1/2 cup (62 g) 1 cup (34 g) 1/2 cup (68 g) 70 g
Macronutrients  
Calories (kcal) 20 14 18 17 18 71 60 4 79 27
Protein (g) 0.94 (2%) 0.82 (2%) 0.82 (2%) 0.55 (1%) 0.58 (1%) 3.12 (6%) 0.87 (2%) 0.78 (2%) 1.01 (2%) 0.50 (1%)
Total Fat (g) 0.16 0.17 0.17 0.06 0.07 0.41 (1%) 0.06 0.03 0.10 0.06
Total Carbohydrates (g) 4.80 3.14 3.92 3.95 4.18 15.30 14.84 0.44 18.69 6.17
Dietary Fiber (g) 1.2 (4%) 2.5 (9%) 1.8 (6%) 1.6 (6%) 1.2 (4%) 5.1 (18%) 1.9 (7%) 0.2 (1%) 2.7 (10%) -
Sugar (g) 2.86 0.38 0.45 2.33 2.47 - 2.98 0.07 0.33 -
Vitamins  
Vitamin C (mg) 11.2 (12%) 19.7 (22%) 33.0 (37%) 9.0 (10%) 13.7 (15%) 27.2 (30%) 2.5 (3%) 14.6 (16%) 8.2 (9%) 9.9 (11%)
Thiamin (mg) 0.054 (5%) 0.032 (3%) 0.039 (3%) 0.021 (2%) 0.026 (2%) 0.085 (7%) 0.087 (7%) 0.031 (3%) 0.065 (5%) 0.012 (1%)
Riboflavin (mg) 0.066 (5%) 0.052 (4%) 0.055 (4%) 0.018 (1%) 0.019 (1%) 0.074 (6%) 0.124 (10%) 0.041 (3%) 0.019 (1%) 0.020 (2%)
Niacin (mg) 0.854 (4%) 0.296 (1%) 0.330 (2%) 0.233 (1%) 0.260 (1%) 0.483 (2%) 0.620 (3%) 0.068 0.375 (2%) 0.133 (1%)
Pantothenic Acid (mg) 0.142 (3%) 0.197 (4%) 0.209 (4%) 0.111 (2%) 0.130 (3%) 0.132 (3%) 0.297 (6%) 0.105 (2%) 0.211 (4%) 0.085 (2%)
Vitamin B6 (mg) 0.133 (8%) 0.130 (8%) 0.145 (9%) 0.052 (3%) 0.058 (3%) 0.178 (10%) 0.203 (12%) 0.044 (3%) 0.155 (9%) 0.028 (2%)
Folate (mcg) 10 (3%) 85 (21%) 107 (27%) 7 (2%) 10 (3%) 12 (3%) 10 (3%) 3 (1%) 11 (3%) 6 (2%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 140 (3%) 5490 (110%) 6373 (127%) 0 0 23 0 1085 (22%) 83 (2%) 13
Vitamin E (mg) 0.82 (3%) 1.35 (5%) 1.57 (5%) 0.02 0.02 - 0.74 (2%) 0.34 (1%) 0.23 (1%) -
Vitamin K (mcg) 3.5 (3%) 264.7 (221%) 138.1 (115%) 0.1 0.1 - 0.2 85.0 (71%) 1.6 (1%) -
Minerals  
Calcium (mg) 37 (3%) 99 (8%) 104 (8%) 26 (2%) 20 (2%) 83 (6%) 7 (1%) 41 (3%) 10 (1%) 8 (1%)
Iron (mg) 1.16 (6%) 0.58 (3%) 0.61 (3%) 0.14 (1%) 0.20 (1%) 0.67 (4%) 0.04 0.07 0.35 (2%) 0.40 (2%)
Magnesium (mg) 13 (3%) 16 (4%) 17 (4%) 7 (2%) 7 (2%) 45 (11%) 14 (4%) 7 (2%) 12 (3%) 8 (2%)
Phosphorus (mg) 23 (2%) 21 (2%) 23 (2%) 20 (2%) 18 (1%) 52 (4%) 39 (3%) 20 (2%) 33 (3%) 11 (1%)
Potassium (mg) 226 (5%) 146 (3%) 163 (3%) 138 (3%) 124 (3%) 369 (8%) 362 (8%) 112 (2%) 456 (10%) 94 (2%)
Sodium (mg) 12 (1%) 21 (1%) 22 (1%) 12 (1%) 44 (2%) 11 9 14 (1%) 5 3
Zinc (mg) 0.17 (2%) 0.10 (1%) 0.10 (1%) 0.09 (1%) 0.18 (2%) 1.05 (10%) 0.31 (3%) 0.04 0.14 (1%) 0.10 (1%)
Copper (mg) 0.083 (9%) 0.182 (20%) 0.193 (21%) 0.002 0.055 (6%) 0.101 (11%) 0.202 (22%) 0.026 (3%) 0.103 (11%) 0.032 (4%)
Manganese (mg) 0.092 (4%) 0.243 (11%) 0.256 (11%) 0.055 (2%) 0.087 (4%) 0.254 (11%) 0.205 (9%) 0.083 (4%) 0.252 (11%) 0.040 (2%)
Selenium (mcg) 0.1 0.6 (1%) 0.7 (1%) 0.2 0.5 (1%) - 0.4 (1%) 0.3 (1%) 0.5 (1%) 0.5 (1%)
Fatty Acids  
Saturated Fat (g) 0.022 0.038 0.039 0.006 0.007 - 0.016 0.009 0.020 -
Monounsaturated Fat (g) 0.025 0.011 0.011 0.004 0.004 - 0.001 0.003 0.003 -
Polyunsaturated Fat (g) 0.062 0.066 0.066 0.033 0.034 - 0.027 0.012 0.041 -

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

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