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"Preserving the future,
one seed at a time." ™
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Average
Vegetable Nutritional Values
The information provided on this
chart is for informational purposes only. The data presented here is
from the USDA
Nutrient Data Laboratory. Please note that Vitamin A, Vitamin C,
Calcium (Ca) and Iron (Fe) are measured in their percent of daily
recommended value. Sodium (Na) and Potassium (K) are in milligrams. We will be adding to this list as time permits.
|
Vegetable / Serving Size |
Energy
in kcal |
Cal.
from Fat |
Total
Fat in
grams |
Na
in mg. |
K
in mg. |
Carbs in
grams. |
Dietary
Fiber in
grams |
Sugars in
grams |
Protein in
grams |
Vit.
A
in % |
Vit.
C
in % |
Ca
in % |
Fe
in % |
|
Asparagus
8 spears |
25 |
0 |
0 |
0 |
230 |
4 |
2 |
2 |
2 |
10 |
15 |
2 |
2 |
|
Bell
Pepper
1 medium |
30 |
0 |
0 |
0 |
270 |
7 |
2 |
4 |
1 |
8 |
190 |
2 |
2 |
|
Broccoli
1 med stalk |
45 |
0 |
.05 |
55 |
540 |
8 |
5 |
3 |
5 |
15 |
220 |
6 |
6 |
|
Carrot
7" long |
35 |
0 |
0 |
40 |
280 |
8 |
2 |
5 |
1 |
270 |
10 |
2 |
0 |
|
Cauliflower
1/6 head |
25 |
0 |
0 |
30 |
270 |
5 |
2 |
2 |
2 |
0 |
100 |
2 |
2 |
|
Celery
2 medium |
20 |
0 |
0 |
100 |
350 |
5 |
2 |
0 |
1 |
2 |
15 |
4 |
2 |
|
Cucumber
1/3 medium |
15 |
0 |
0 |
0 |
170 |
3 |
1 |
2 |
1 |
4 |
10 |
2 |
2 |
|
Green
Beans
3/4 cup |
25 |
0 |
0 |
0 |
200 |
5 |
3 |
2 |
1 |
4 |
10 |
4 |
2 |
|
Cabbage
1/12 medium size head |
25 |
0 |
0 |
20 |
190 |
5 |
2 |
3 |
1 |
0 |
70 |
4 |
2 |
|
Green
Onion
1/4 cup |
10 |
0 |
0 |
5 |
70 |
2 |
1 |
1 |
0 |
2 |
8 |
0 |
0 |
|
Iceberg
Lettuce
1/6 medium |
15 |
0 |
0 |
10 |
120 |
3 |
1 |
2 |
1 |
4 |
6 |
2 |
2 |
|
Leaf
Lettuce
1.5 cups |
15 |
0 |
0 |
30 |
230 |
4 |
2 |
2 |
1 |
40 |
6 |
4 |
0 |
|
Mustard
Greens, 1 cup cooked & salted |
21 |
0 |
0 |
.33 |
230 |
4 |
2 |
2 |
1 |
40 |
6 |
4 |
0 |
|
Onion
1 medium |
60 |
0 |
0 |
5 |
240 |
14 |
3 |
9 |
2 |
0 |
20 |
4 |
2 |
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|
Radishes
7 |
15 |
0 |
0 |
25 |
230 |
3 |
0 |
2 |
1 |
0 |
30 |
2 |
0 |
|
Summer
Squash
1/2 medium |
20 |
0 |
0 |
0 |
260 |
4 |
2 |
2 |
1 |
6 |
30 |
2 |
2 |
|
Sweet
Corn
1 medium ear |
80 |
10 |
1 |
0 |
240 |
18 |
3 |
5 |
3 |
2 |
10 |
0 |
2 |
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|
Tomato
1 medium |
35 |
0 |
0.5 |
5 |
360 |
7 |
1 |
4 |
1 |
20 |
40 |
2 |
2 |
Data Source: US
Food and Drug Administration
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