Nutrient Balance of Vegetables

You can see Swiss Chard, Green Beans, Corn, potatoes, lentils, split peas in Overview of the Nutrient Balance Indicator at NutritionData

Leafy and Salad vegetables

              

  1. 90 Brussels sprouts raw 1 cup 88 g 38 calories
  2. 82 Cabbage raw 1 cup chopped 89 g 22 calories
  3. 81 Celery raw 1 cup chopped 101 g 16 calories
  4. 81 Collards raw 1 cup chopped 36 g 11 calories
  5. 88 Dandelion greens raw 1 cup chopped 55 g 25 calories
  6. 85 Kale raw 1 cup chopped 67 g 33 calories
  7. 88 Lettuce Romaine 1 cup shredded 47 g 8 calories (iceberg rated 81, green and red leaf 89, butterhead/boston/bibb 87)
  8. 91 Spinach raw 1 cup 30 g 7 calories

Fruits

           

  1. 48 Avocado, 1 cup pureed 230 g 384 calories 297 from fat. total fat 35 g 55% DV, saturated fat 5 g 24% DV Dietary fiber 16 g 63% DV
  2. 81 Green Bell Pepper raw 1 cup chopped 149 g 30 calories
  3. 72 Cucumber peeled raw 1 cup chopped 133 g 16 calories
  4. 73 Eggplant raw 1 cup cubed 82 g 20 calories
  5. 86 Squash summer raw (i.e. zucchini) 1 cup 113 g 18 calories
  6. 71 Squash winter Acorn baked 1 cup cubed 205 g 115 calories
  7. 69 Squash winter Butternut baked 1 cup cubed 205 g 82 calories
  8. 80 Tomatoes red ripe raw average 1 cup cherry tomatoes 149 g 27 calories

Flowers and flower buds

   

  1. 68 Artichoke boiled 1 medium 120 g 64 calories
  2. 92 Broccoli raw 1 cup chopped 91 g 31 calories
  3. 80 Cauliflower raw 1 cup 100 g 25 calories (boiled goes down to 74)

Podded vegetables (Legumes)

           

  1. 55 Black-eyed pea (cowpea) 1 cup cooked 172 g 200 calories
  2. 53 Chickpeas (garbanzo beans, bengal gram) boiled 1 cup 164 g 269 calories
  3. 68 Lima Beans, immature seeds boiled 1 cup 170 g 209 calories
  4. 88 Okra 1 cup slices 160 g 36 calories
  5. 81 Peas, green, boiled 1 cup 160 g 134 calories
  6. 43 Peanuts raw 1 cup 146 g 828 calories
  7. 88 Snap pea edible, raw 1 cup chopped 98 g 41 calories

Bulb and stem vegetables

           

  • 94 Asparagus boiled 1 cup 180 g 40 calories
    77 Fennel bulb raw 1 cup 87 g 27 calories
    60 Garlic 3 cloves 9 g 13 calories
    75 Leek boiled 1 cup chopped 104 g 32 calories
  • 53 Onion raw 1 cup chopped 160 g 64 calories
    21 Onion yellow sauteed 1 cup chopped 87 g 115 calories
    88 Spring Onion/Scallion 1 cup chopped 100 g 32 calories
    58 Shallot 1 Tablespoon chopped 10 g 7 calories

Root and tuberous vegetables

           

74 Carrot raw 1 cup chopped 128 g 52 calories
61 Parsnip raw 1 cup sliced 133 g 100 calories
54 Jerusalem artichoke raw 1 cup 150 g 109 calories
53 Jícama (yambean) raw 1 cup 120 g 46 calories
70 Daikon 100 g raw 18 calories
75 Radish 100 g raw 16 calories
65 Sweet Potato baked in skin 1 cup 200 g calories 180
43 Yam baked in skin 1 cup 136 g 158 calories

 

 

 

 

About Alice

I've milled and baked with whole grains for many years, because whole grains are delicious, and white flour is missing the nutrition that protects you from cancer, stroke, heart disease, diabetes and many other diseases. Plus it's a good emergency food.
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