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
| chicory greens (raw) |
chicory roots (raw) |
chrysanthemum, garland (cooked) |
chrysanthemum, garland (raw) |
collards (cooked) |
collards (raw) |
corn, sweet, white (cooked) |
corn, sweet, white (raw) |
corn, sweet, yellow (cooked) |
corn, sweet, yellow (raw) |
|
| Serving Size | 1 cup (29 g) | 1/2 cup (45 g) | 1/2 cup (50 g) | 1 cup (25 g) | 1/2 cup (95 g) | 1 cup (36 g) | 1 ear (103 g) | 1 ear (90 g) | 1 ear (103 g) | 1 ear (102 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 7 | 32 | 10 | 6 | 25 | 11 | 100 | 77 | 99 | 88 |
| Protein (g) | 0.49 (1%) | 0.63 (1%) | 0.82 (2%) | 0.84 (2%) | 2.00 (4%) | 0.88 (2%) | 3.44 (7%) | 2.90 (6%) | 3.51 (7%) | 3.34 (7%) |
| Total Fat (g) | 0.09 | 0.09 | 0.04 | 0.14 | 0.34 | 0.15 | 1.45 (2%) | 1.06 (1%) | 1.54 (2%) | 1.38 (2%) |
| Total Carbohydrates (g) | 1.36 | 7.88 | 2.15 | 0.76 | 4.66 | 2.05 | 22.36 | 17.12 | 21.61 | 19.07 |
| Dietary Fiber (g) | 1.2 (4%) | 0.7 (3%) | 1.1 (4%) | 0.8 (3%) | 2.7 (10%) | 1.3 (5%) | 2.8 (10%) | 2.4 (9%) | 2.5 (9%) | 2.0 (7%) |
| Sugar (g) | 0.20 | 3.93 | 1.00 | - | 0.38 | 0.17 | 7.96 | 2.90 | 4.68 | 6.39 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 7.0 (8%) | 2.2 (2%) | 11.9 (13%) | 0.3 | 17.3 (19%) | 12.7 (14%) | 6.4 (7%) | 6.1 (7%) | 5.7 (6%) | 6.9 (8%) |
| Thiamin (mg) | 0.017 (1%) | 0.018 (2%) | 0.011 (1%) | 0.033 (3%) | 0.038 (3%) | 0.019 (2%) | 0.093 (8%) | 0.180 (15%) | 0.096 (8%) | 0.158 (13%) |
| Riboflavin (mg) | 0.029 (2%) | 0.013 (1%) | 0.080 (6%) | 0.036 (3%) | 0.101 (8%) | 0.047 (4%) | 0.055 (4%) | 0.054 (4%) | 0.059 (5%) | 0.056 (4%) |
| Niacin (mg) | 0.145 (1%) | 0.180 (1%) | 0.360 (2%) | 0.133 (1%) | 0.546 (3%) | 0.267 (1%) | 1.716 (9%) | 1.530 (8%) | 1.733 (9%) | 1.805 (9%) |
| Pantothenic Acid (mg) | 0.336 (7%) | 0.145 (3%) | 0.021 | 0.055 (1%) | 0.207 (4%) | 0.096 (2%) | 0.771 (15%) | 0.684 (14%) | 0.816 (16%) | 0.731 (15%) |
| Vitamin B6 (mg) | 0.030 (2%) | 0.108 (6%) | 0.059 (3%) | 0.044 (3%) | 0.122 (7%) | 0.059 (3%) | 0.131 (8%) | 0.050 (3%) | 0.143 (8%) | 0.095 (6%) |
| Folate (mcg) | 32 (8%) | 10 (3%) | 25 (6%) | 44 (11%) | 88 (22%) | 60 (15%) | 21 (5%) | 41 (10%) | 24 (6%) | 43 (11%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1658 (33%) | 3 | 1286 (26%) | 580 (12%) | 7708 (154%) | 2400 (48%) | 2 | 1 | 271 (5%) | 191 (4%) |
| Vitamin E (mg) | 0.66 (2%) | - | 1.25 (4%) | - | 0.84 (3%) | 0.81 (3%) | 0.09 | 0.06 | 0.09 | 0.07 |
| Vitamin K (mcg) | 86.3 (72%) | - | 71.3 (59%) | 87.5 (73%) | 418.0 (348%) | 183.9 (153%) | 0.4 | 0.3 | 0.4 | 0.3 |
| Minerals | ||||||||||
| Calcium (mg) | 29 (2%) | 18 (1%) | 34 (3%) | 29 (2%) | 133 (10%) | 52 (4%) | 2 | 2 | 3 | 2 |
| Iron (mg) | 0.26 (1%) | 0.36 (2%) | 1.87 (10%) | 0.57 (3%) | 1.10 (6%) | 0.07 | 0.57 (3%) | 0.47 (3%) | 0.46 (3%) | 0.53 (3%) |
| Magnesium (mg) | 9 (2%) | 10 (3%) | 9 (2%) | 8 (2%) | 19 (5%) | 3 (1%) | 32 (8%) | 33 (8%) | 27 (7%) | 38 (10%) |
| Phosphorus (mg) | 14 (1%) | 27 (2%) | 22 (2%) | 14 (1%) | 28 (2%) | 4 | 95 (8%) | 80 (6%) | 79 (6%) | 91 (7%) |
| Potassium (mg) | 122 (3%) | 130 (3%) | 284 (6%) | 142 (3%) | 110 (2%) | 61 (1%) | 260 (6%) | 243 (5%) | 225 (5%) | 275 (6%) |
| Sodium (mg) | 13 (1%) | 22 (1%) | 26 (1%) | 30 (1%) | 15 (1%) | 7 | 3 | 14 (1%) | 1 | 15 (1%) |
| Zinc (mg) | 0.12 (1%) | 0.15 (1%) | 0.10 (1%) | 0.18 (2%) | 0.22 (2%) | 0.05 | 0.56 (5%) | 0.41 (4%) | 0.64 (6%) | 0.47 (4%) |
| Copper (mg) | 0.086 (10%) | 0.035 (4%) | 0.067 (7%) | 0.034 (4%) | 0.036 (4%) | 0.014 (2%) | 0.059 (7%) | 0.049 (5%) | 0.050 (6%) | 0.055 (6%) |
| Manganese (mg) | 0.124 (5%) | 0.105 (5%) | 0.177 (8%) | 0.236 (10%) | 0.414 (18%) | 0.099 (4%) | 0.220 (10%) | 0.145 (6%) | 0.172 (7%) | 0.166 (7%) |
| Selenium (mcg) | 0.1 | 0.3 (1%) | 0.1 | - | 0.5 (1%) | 0.5 (1%) | 0.8 (1%) | 0.5 (1%) | 0.2 | 0.6 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.021 | 0.022 | 0.011 | - | 0.045 | 0.020 | 0.203 (1%) | 0.164 (1%) | 0.203 (1%) | 0.331 (2%) |
| Monounsaturated Fat (g) | 0.002 | 0.002 | 0.001 | - | 0.025 | 0.011 | 0.385 | 0.312 | 0.385 | 0.441 |
| Polyunsaturated Fat (g) | 0.038 | 0.039 | 0.019 | - | 0.164 | 0.072 | 0.621 | 0.503 | 0.621 | 0.497 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
