Tuesday, April 23, 2013

Nutrition Information For New C.S.A. Members!


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
VegetableCalCarb.
g
Fiber
g
Prot-
ein
g
Pota-
ssium

mg
Vita-
min

A
Vita-
min
C
Cal-
cium
Iron
% Daily Value
Artichokes, 1 medium601374470425610
Asparagus, 5 spears25422230101522
Beets, 1 medium35821270< 26< 24
Green Capcicum, Green Bell Pepper 1 medium3082121015180< 24
Red capsicum, Red Bell Pepper 1 med30821210140380< 24
Radish, 50 g102< 1< 1-< 220< 2< 2
Bok Choy, 1/2 head5094610602503204520
Broccoli, 3 medium spears255333003014044
Brussels Sprouts, 5 medium409433701513048
Red Cabbage, 200 g501243410< 2190106
Carrot, 1 medium358212802701020
Cauliflower, 1/4 medium head35733400< 215022
Celery, 1 medium stalk1031< 1180< 282< 2
Coriander, Cilantro, 50 g10211260603044
Collard Greens, 100 g30642170806015< 2
Corn, Sweet, 1 large1202745390815< 24
Cucumber, 1 medium45933520103066
Eggplant, 1 medium140331461190101548
Endive1022< 1110< 22< 2< 2
Fennel, 1 medium bulb7017739706451010
Garlic, 2 cloves102< 1< 12< 24< 2< 2
Ginger, 25 g154< 1< 1105< 22< 2< 2
Green Beans, 100 g3064124041042
Horseradish Root, 1 Tablespoon102< 1< 185< 230< 2< 2
Jerusalem Artichoke, 100 g801722430< 26< 220
Kale, 100 g5010234501802001510
Kohlrabi, 100 g25642350< 210022
Leeks, 1 medium501321160< 220610
Lettuce (Boston), 1/2 head10211210151031
Lettuce (Iceberg) 1/2 head45933350102066
Mushrooms (Enoki), 10 medium102< 1< 1115< 26< 2< 2
Mustard Greens, 100 g25533350110120108
Okra, 100 g35832300153584
Onion, 1 medium40921160< 2102< 2
Onion (Brown), 1 medium40921170< 2102< 2
Onion (Red), 1 medium40921170< 2102< 2
Parsley, 1 cup2042233060130820
Parsnip, 100 g801851380< 23044
Potato, 1 medium1002634720< 24526
Pumpkin, 1 cup boiled501232560502048
Rhubarb, 1 cup2562135021510< 2
Savoy Cabbage, 1 cup2042116015352< 2
Scallion (Green onion), 100 g3073228083088
Snow Peas, 100 g408332002100410
Spinach, 100 g20433560130451015
Squash (Butternut), 1 cup cubed, raw6016514902205066
Sweet Potato, 1 medium13033423504403022
Swiss Chard, 100 g204223807050610
Taro (Arbi)204223807050610
Tomato, medium35711360204022
Tomato (Roma), 3 medium409224102560< 24
Turnip, 1 medium35821230< 24542
Turnip Greens, 100 g25632300150100206
Watercress, 1 cup5< 1< 1< 111030254< 2
Zucchini, 1 large45944800205048
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.
 

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