Nutrition Info On Veggies!

Nutrition Information On Vegetables!

I found this chart and I think that It will help all of the C.S.A. members prepare their meals. This is a good chart to use if you are interested in knowing how many calories you are consuming. 

Chris

The nutrition values are for raw vegetables.

Nutrients
Vegetable	Cal	Carb. g	Fiber g	Prot- ein g	Pota- ssium mg	Vita- min A	Vita- min C	Cal- cium	Iron
						% Daily Value
Artichokes, 1 medium	60	13	7	4	470	4	25	6	10
Asparagus, 5 spears	25	4	2	2	230	10	15	2	2
Beets, 1 medium	35	8	2	1	270	< 2	6	< 2	4
Green Capcicum, Green Bell Pepper 1 medium	30	8	2	1	210	15	180	< 2	4
Red capsicum, Red Bell Pepper 1 med	30	8	2	1	210	140	380	< 2	4
Radish, 50 g	10	2	< 1	< 1	-	< 2	20	< 2	< 2
Bok Choy, 1/2 head	50	9	4	6	1060	250	320	45	20
Broccoli, 3 medium spears	25	5	3	3	300	30	140	4	4
Brussels Sprouts, 5 medium	40	9	4	3	370	15	130	4	8
Red Cabbage, 200 g	50	12	4	3	410	< 2	190	10	6
Carrot, 1 medium	35	8	2	1	280	270	10	2	0
Cauliflower, 1/4 medium head	35	7	3	3	400	< 2	150	2	2
Celery, 1 medium stalk	10	3	1	< 1	180	< 2	8	2	< 2
Coriander, Cilantro, 50 g	10	2	1	1	260	60	30	4	4
Collard Greens, 100 g	30	6	4	2	170	80	60	15	< 2
Corn, Sweet, 1 large	120	27	4	5	390	8	15	< 2	4
Cucumber, 1 medium	45	9	3	3	520	10	30	6	6
Eggplant, 1 medium	140	33	14	6	1190	10	15	4	8
Endive	10	2	2	< 1	110	< 2	2	< 2	< 2
Fennel, 1 medium bulb	70	17	7	3	970	6	45	10	10
Garlic, 2 cloves	10	2	< 1	< 1	2	< 2	4	< 2	< 2
Ginger, 25 g	15	4	< 1	< 1	105	< 2	2	< 2	< 2
Green Beans, 100 g	30	6	4	1	240	4	10	4	2
Horseradish Root, 1 Tablespoon	10	2	< 1	< 1	85	< 2	30	< 2	< 2
Jerusalem Artichoke, 100 g	80	17	2	2	430	< 2	6	< 2	20
Kale, 100 g	50	10	2	3	450	180	200	15	10
Kohlrabi, 100 g	25	6	4	2	350	< 2	100	2	2
Leeks, 1 medium	50	13	2	1	160	< 2	20	6	10
Lettuce (Boston), 1/2 head	10	2	1	1	210	15	10	3	1
Lettuce (Iceberg) 1/2 head	45	9	3	3	350	10	20	6	6
Mushrooms (Enoki), 10 medium	10	2	< 1	< 1	115	< 2	6	< 2	< 2
Mustard Greens, 100 g	25	5	3	3	350	110	120	10	8
Okra, 100 g	35	8	3	2	300	15	35	8	4
Onion, 1 medium	40	9	2	1	160	< 2	10	2	< 2
Onion (Brown), 1 medium	40	9	2	1	170	< 2	10	2	< 2
Onion (Red), 1 medium	40	9	2	1	170	< 2	10	2	< 2
Parsley, 1 cup	20	4	2	2	330	60	130	8	20
Parsnip, 100 g	80	18	5	1	380	< 2	30	4	4
Potato, 1 medium	100	26	3	4	720	< 2	45	2	6
Pumpkin, 1 cup boiled	50	12	3	2	560	50	20	4	8
Rhubarb, 1 cup	25	6	2	1	350	2	15	10	< 2
Savoy Cabbage, 1 cup	20	4	2	1	160	15	35	2	< 2
Scallion (Green onion), 100 g	30	7	3	2	280	8	30	8	8
Snow Peas, 100 g	40	8	3	3	200	2	100	4	10
Spinach, 100 g	20	4	3	3	560	130	45	10	15
Squash (Butternut), 1 cup cubed, raw	60	16	5	1	490	220	50	6	6
Sweet Potato, 1 medium	130	33	4	2	350	440	30	2	2
Swiss Chard, 100 g	20	4	2	2	380	70	50	6	10
Taro (Arbi)	20	4	2	2	380	70	50	6	10
Tomato, medium	35	7	1	1	360	20	40	2	2
Tomato (Roma), 3 medium	40	9	2	2	410	25	60	< 2	4
Turnip, 1 medium	35	8	2	1	230	< 2	45	4	2
Turnip Greens, 100 g	25	6	3	2	300	150	100	20	6
Watercress, 1 cup	5	< 1	< 1	< 1	110	30	25	4	< 2
Zucchini, 1 large	45	9	4	4	800	20	50	4	8

Sources:
USDA Nutrient Data Base for Standard Reference, Release 12, 1998.
Pennington J. Bowe's and Church's Food Values of Portions Commonly Used. 16th ed. Lippincott-Raven; 1994.
US Dept of Agriculture: 1988: Publication No. HNIS/PT-103.
US Dept of Agriculture; 1986. Agriculture Handbook No. 8-16.
Various Resources on Internet.