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Heath Food Info
Vitamin & Minerals
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Artichoke
|
1 Lg |
100 |
90.2 |
38 |
3.4 |
.1 |
5.8 |
1.9 |
67.0 |
67.0 |
30.0 |
27.2 |
301.0 |
.90 |
.35 |
(.03 |
|
Asparagus
|
5 Spears |
100 |
91.75 |
26.00 |
2.5 |
.2 |
5.0 |
.7 |
22.0 |
62.0 |
2.0 |
20.0 |
278.0 |
1.0 |
.70 |
.04 |
|
5 spears |
100 |
93.6 |
20.0 |
2.2 |
.2 |
3.6 |
.7 |
.21 |
50.0 |
1.0 |
(10.3) |
183.0 |
.60 |
.31 |
.22 |
||
Beets Green
|
1 cup |
33 |
90.9 |
7.9 |
.7 |
.1 |
1.5 |
.4 |
39.3 |
13.2 |
42.9 |
35.0 |
188.1 |
1.09 |
.01 |
-- |
|
1 Cup |
200 |
93.6 |
36.0 |
3.4 |
.4 |
6.6 |
2.2 |
198.0 |
50.0 |
152.0 |
-- |
664.0 |
3.80 |
-- |
-- |
||
Beets Raw
|
1 cup |
170 |
87.3 |
73.1 |
2.7 |
.2 |
16.8 |
1.4 |
27.2 |
56.1 |
102.0 |
42.5 |
569.5 |
1.19 |
.20 |
.03 |
|
1 cup |
200 |
90.9 |
64.0 |
2.2 |
.2 |
14.4 |
1.6 |
28.0 |
46.0 |
86.0 |
-- |
416.0 |
1.00 |
.25 |
-- |
||
Bell Sweet Peppers
|
1 Med |
40 |
93.4 |
8.8 |
.5 |
.1 |
1.9 |
.6 |
3.6 |
8.8 |
5.2 |
7.2 |
85.2 |
.28 |
.01 |
.02 |
|
1 oz |
28 |
94.7 |
5.0 |
.3 |
.1 |
1.1 |
.4 |
2.5 |
4.5 |
2.5 |
(2.8) |
41.7 |
.14 |
.06 |
.02 |
||
1 avg |
90 |
90.7 |
27.9 |
1.3 |
.3 |
6.4 |
1.5 |
11.7 |
27.0 |
5.4 |
11.7 |
108.0 |
.54 |
-- |
-- |
||
Broccoli
|
1 cup |
155 |
89.1 |
49.6 |
5.6 |
.5 |
9.1 |
2.3 |
159.7 |
120.9 |
23.3 |
28.7 |
592.1 |
1.71 |
1.01 |
1.24 |
|
1 cup |
150 |
91.3 |
39.0 |
4.7 |
.5 |
6.8 |
2.4 |
132.0 |
93.0 |
15.0 |
--- |
400.5 |
1.20 |
.23 |
-- |
||
Brussels Sprouts
|
1 med |
10 |
85.2 |
4.5 |
.5 |
-- |
.8 |
.2 |
3.6 |
8.0 |
1.4 |
2.9 |
39.0 |
.15 |
-- |
-- |
|
1 cup |
150 |
88.2 |
54.0 |
6.3 |
.6 |
9.6 |
2.4 |
48.0 |
108.0 |
15.0 |
-- |
409.50 |
1.65 |
.54 |
-- |
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Artichoke
|
90.0 |
-- |
8.4 |
.07 |
.03 |
.93 |
.21 |
.07 |
32.00 |
Asparagus
|
900.0
|
|
33.00 |
.18 |
.20 |
1.50 |
.62 |
.15 |
109.0
|
2.50 |
26.00 |
.16 |
.18 |
1.40 |
(.14) |
.04 |
30.06 |
||
Beet Green
|
2013.0 |
0.57 |
9.90 |
.03 |
.07 |
.13 |
.08 |
.03 |
------ |
10200.0 |
-----. |
30.00 |
.14 |
.30 |
.60 |
----- |
--- |
--- |
|
Beets
|
34.0 |
--- |
17.00 |
.05 |
.09 |
.68 |
.26 |
.09 |
22.95 |
40.0 |
-- |
12.00 |
.06 |
.08 |
.66 |
---- |
---- |
156.00 |
|
Bell (sweet) Peppers
|
168.0 |
(.32) |
51.20 |
.032 |
.03 |
.20 |
.09 |
.10 |
7.60 |
117.6 |
.23 |
26.88 |
.017 |
.02 |
.14 |
.05 |
04 |
3.11 |
|
4005.0 |
---- |
183.60 |
.072 |
.07 |
.45 |
.24 |
--- |
--- |
|
Broccoli Spears Raw
|
3875.0 |
2.00 |
175.15 |
.26 |
.36 |
1.4 |
1.55 |
.33 |
201.50 |
3750.0 |
---- |
135.0 |
.14 |
.30 |
1.20 |
---- |
---- |
84.00 |
|
Brussels Sprouts Raw
|
55.00 |
--- |
10.20 |
.01 |
.02 |
.09 |
.07 |
.02 |
4.90 |
780.0 |
--- |
130.50 |
.12 |
.21 |
1.20 |
--- |
--- |
54.00 |
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Cabbage Raw
|
1 Cup |
70 |
92.4 |
16.8 |
1.0 |
.1 |
3.8 |
.6 |
34.3 |
20.3 |
14.0 |
9.1 |
163.1 |
.28 |
.28 |
.04 |
|
1 Cup |
145 |
93.9 |
29.0 |
1.6 |
.3 |
6.2 |
1.2 |
63.8 |
29.0 |
20.3 |
-- |
236.4 |
.44 |
.58 |
--- |
||
1 cup |
100 |
90.2 |
31.0 |
2.0 |
.2 |
6.9 |
1.0 |
42.0 |
35.0 |
26.0 |
17.0 |
268.0 |
.80 |
.34 |
.10 |
||
Bok Choy raw |
1 Cup |
44 |
95.0 |
6.2 |
.5 |
0 |
1.3 |
.3 |
18.9 |
17.6 |
10.1 |
6.2 |
171.3 |
.26 |
.28 |
-- |
|
Carrots raw |
1 lg |
100 |
59.0 |
42.0 |
1.2 |
.2 |
9.7 |
1.0 |
37.0 |
36.0 |
47.0 |
18.5 |
341.0 |
.70 |
.40 |
.01 |
|
Carrots boiled |
1 Cup |
150 |
91.2 |
46.5 |
1.4 |
.3 |
10.7 |
1.5 |
49.5 |
46.5 |
49.5 |
9.3 |
333.0 |
.90 |
.45 |
.12 |
|
Cauliflower raw |
1 Cup |
100 |
91.0 |
27.0 |
2.7 |
.2 |
5.2 |
1.0 |
25.0 |
56.0 |
13.0 |
24.0 |
295.0 |
1.10 |
.34 |
.14 |
|
Cauliflower boiled |
1 Cup |
120 |
92.8 |
26.4 |
2.8 |
.2 |
4.9 |
1.2 |
25.2 |
50.4 |
10.8 |
10.7 |
247.2 |
.84 |
.40 |
(.04) |
|
Celery raw |
4 Ribs |
100 |
94.1 |
17.0 |
.9 |
.1 |
3.9 |
.6 |
39.0 |
28.0 |
126.0 |
8.7 |
341.0 |
.30 |
.07 |
.01 |
|
Celery boiled |
1 cup |
125 |
95.3 |
17.5 |
1.0 |
.1 |
3.9 |
.8 |
38.8 |
27.5 |
110.0 |
3.9 |
298.8 |
.25 |
.13 |
.13 |
|
Chives raw |
1 Tbsp. |
10 |
91.3 |
2.8 |
.2 |
-- |
.6 |
.1 |
6.9 |
4.4 |
-- |
2.4 |
25.0 |
.17 |
-- |
-- |
|
Collards leaves w/stems cooked in small amount water |
1 Cup |
200 |
90.8 |
58.0 |
5.4 |
1.2 |
9.8 |
1.6 |
304.0 |
78.0 |
50.0 |
--- |
468.0 |
1.20 |
.05 |
(.08) |
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Cabbage Raw |
91.0 |
.04 |
32.90 |
.04 |
.04 |
.21 |
.14 |
.11 |
46.20 |
Cabbage Shredded and cooked in small amount water |
185.0 |
-- |
47.85 |
.06 |
.06 |
.44 |
--- |
--- |
26.10 |
Cabbage, Red Raw |
40.0 |
.22 |
61.00 |
.09 |
.06 |
.40 |
.32 |
.20 |
34.00 |
Bok Choy Raw |
66.0 |
--- |
11.00 |
.02 |
.02 |
.26 |
----- |
---- |
36.52 |
Carrots Raw |
11000.0 |
.45 |
0 |
.06 |
.05 |
.60 |
.28 |
.15 |
32.00 |
Carrots Boiled |
15750.0 |
.17 |
9.00 |
.08 |
.08 |
.75 |
(.29) |
.15 |
36.00 |
Cauliflower Raw |
60.00 |
.22 |
78.00 |
.11 |
.10 |
.70 |
1.00 |
.21 |
55.00 |
Cauliflower Boiled |
72.00 |
.14 |
66.00 |
.11 |
.10 |
.72 |
.52 |
.16 |
40.80 |
Celery Raw |
240.0 |
.46 |
9.00 |
.03 |
.03 |
.30 |
.43 |
.06 |
12.00 |
Celery Boiled |
287.5 |
.48 |
7.50 |
.03 |
.04 |
.38 |
.37 |
.75 |
7.56 |
Chives Raw |
580.0 |
--- |
5.60 |
.01 |
.01 |
.05 |
---- |
.02 |
-- |
Collards cooked in small amount of water w/steams |
10800.0 |
--- |
95.00 |
.28 |
.40 |
2.40 |
--- |
--- |
--- |
Minerals (macro)
-----------------------------------
Minerals (micro)
_________
Vegetable Mineral
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Cucumbers Raw |
1 Med |
100 |
95.1 |
15.0 |
.9 |
.1 |
3.4 |
.6 |
25.0 |
27.0 |
6.0 |
12.0 |
160.0 |
1.10 |
.12 |
.01 |
|
Cucumbers Pared |
1 Med |
100 |
95.7 |
14.0 |
.6 |
.1 |
3.2 |
.3 |
17.0 |
18.0 |
6.0 |
10.0 |
160.0 |
.30 |
-- |
-- |
|
Dandelions raw |
1 cup |
142 |
85.6 |
63.9 |
3.8 |
1.0 |
13.1 |
2.3 |
265.0 |
93.7 |
107.9 |
51.1 |
563.7 |
4.40 |
.62 |
.21 |
|
Dandelions boiled |
1 Cup |
200 |
89.8 |
66.0 |
4.0 |
1.2 |
12.8 |
2.6 |
280.0 |
84.0 |
88.0 |
-- |
464.0 |
3.60 |
.80 |
-- |
|
Eggplant raw |
1/2 Cup |
100 |
92.4 |
25.0 |
1.1 |
.2 |
5.6 |
.9 |
12.0 |
26.0 |
2.0 |
82.0 |
214.0 |
.70 |
--- |
.01 |
|
Eggplant Boiled |
1 Cup |
200 |
94.3 |
38.0 |
2.2 |
.4 |
8.2 |
1.8 |
22.0 |
42.0 |
2.0 |
--- |
300.0 |
1.20 |
.24 |
-- |
|
Fennel leaves raw |
1 Cup |
60 |
90.0 |
16.8 |
1.7 |
.2 |
3.1 |
.3 |
60.0 |
30.6 |
-- |
--- |
238.2 |
1.62 |
--- |
--- |
|
Garlic raw |
1 Avg |
3 |
61.3 |
4.1 |
.2 |
.0 |
.9 |
0 |
.9 |
6.1 |
.6 |
.7 |
15.9 |
.05 |
.02 |
.01 |
|
Jerusalem Artichoke raw |
31/2 Oz |
100 |
79.8 |
41.0 |
2.3 |
.1 |
16.7 |
.8 |
14.0 |
78.0 |
--- |
11.0 |
--- |
3.40 |
.06 |
--- |
|
Kale boiled w/leaves w/stems |
1 Cup |
110 |
91.2 |
30.8 |
3.5 |
.8 |
4.4 |
1.2 |
147.4 |
50.6 |
47.3 |
--- |
243.1 |
1.32 |
.30 |
-- |
|
Onion young green raw bulb & entire top |
1 Med |
20 |
89.4 |
7.2 |
.3 |
0 |
1.6 |
.2 |
10.2 |
7.8 |
1.0 |
(2.2) |
46.2 |
.20 |
.06 |
.01 |
|
Onion Green top only |
1 Cup |
100 |
91.8 |
27.0 |
1.6 |
.4 |
5.5 |
1.3 |
56.0 |
39.0 |
5.0 |
24.0 |
231.0 |
2.20 |
-- |
-- |
|
Mature yellow raw |
1 Med |
110 |
89.1 |
41.8 |
1.5 |
.1 |
9.6 |
.7 |
29.7 |
39.6 |
11.0 |
13.2 |
172.7 |
.55 |
.33 |
.11 |
|
Mature yellow boiled |
1 Cup |
210 |
91.8 |
60.9 |
2.5 |
.2 |
13.7 |
1.2 |
50.4 |
60.9 |
14.7 |
--- |
231.0 |
.84 |
-- |
-- |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Vegetable Vitamin
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Cucumbers Raw |
250.0 |
--- |
11.00 |
.03 |
.04 |
.20 |
.25 |
.04 |
16.05 |
Cucumbers Pared |
--- |
--- |
11.00 |
.03 |
.04 |
.20 |
--- |
.05 |
15.00 |
Dandelions raw |
19880.0 |
---- |
49.70 |
.27 |
.37 |
1.14 |
---- |
---- |
--- |
Dandelions boiled |
23400.0 |
--- |
36.00 |
.26 |
.32 |
-- |
--- |
-- |
--- |
Eggplant raw |
10.0 |
---- |
5.0 |
.05 |
.05 |
.60 |
.22 |
.08 |
---- |
Eggplant Boiled |
20.00 |
---- |
6.00 |
.10 |
.08 |
1.00 |
---- |
---- |
32.00 |
Fennel leaves raw |
2100.0 |
---- |
18.60 |
--- |
--- |
---- |
.15 |
.06 |
---- |
Garlic raw |
----- |
--- |
.45 |
.01 |
-- |
.02 |
-- |
---- |
--- |
Jerusalem Artichoke raw |
20.0 |
--- |
4.00 |
.20 |
.06 |
1.30 |
.07 |
0 |
--- |
Kale boiled w/leaves w/stems |
8140.0 |
--- |
68.20 |
--- |
--- |
--- |
--- |
--- |
---- |
Onion young green raw bulb & entire top |
400.0 |
--- |
6.40 |
.01 |
.01 |
.08 |
.03 |
(020 |
8.40 |
Onion Green top only |
4000.0 |
--- |
51 |
.07 |
.10 |
.60 |
--- |
--- |
80.00 |
Mature yellow raw |
44.0 |
.24 |
11.00 |
.03 |
.04 |
.22 |
.14 |
.14 |
27.50 |
Mature yellow boiled |
84.0 |
--- |
14.70 |
.06 |
.06 |
.42 |
--- |
---- |
27.30 |