Asparagus
(1 cup cooked, no salt added)
 |
Macronutrients:
Food Energy / Calories: 40
Protein: 4 gm
Carbohydrates: 7 gm
Fiber: 4 gm
Total Fat: 0.4 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 90 mcg
Vitamin C: 13.9 mg
Vitamin E (a-TE): 0.7 mg
Thiamin: 0.3 mg
Riboflavin: 0.3 mg
Niacin: 1.9 mg
Folate (DFE): 266.4 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 41.4 mg
Phosphorus: 97.2 mg
Magnesium: 25.2 mg
Iron: 1.6 mg
Zinc: 1.1 mg
Selenium: 11 mcg
Potassium: 401 mg
Sodium: 25 mg |
|
Avocados
(1/2 an avocado) |
Macronutrients:
Food Energy / Calories: 138
Protein: 2 gm
Carbohydrates: 7 gm
Fiber: 6 gm
Total Fat: 12.7 gm
Saturated Fat: 1.8 gm
Monounsaturated Fat: 8 gm
Polyunsaturated Fat: 2 gm
Linoleic (omega 6): 1.4 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 6.1 mcg
Vitamin C: 8.6 mg
Vitamin E (a-TE): 1.8 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 1.5 mg
Folate (DFE): 50.2 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 10.4 mg
Phosphorus: 45 mg
Magnesium: 25.1 mg
Iron: 0.5 mg
Zinc: 0.6 mg
Selenium: 0.3 mcg
Potassium: 420 mg
Sodium: 6 mg |
|
Beets
(1 cup raw) |
Macronutrients:
Food Energy / Calories: 58
Protein: 2 gm
Carbohydrates: 13 gm
Fiber: 4 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 2.7 mcg
Vitamin C: 6.7 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0 mg
Riboflavin: 0.1 mg
Niacin: 0.4 mg
Folate (DFE): 148.2 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 21.8 mg
Phosphorus: 54.4 mg
Magnesium: 31.3 mg
Iron: 1 mg
Zinc: 0.5 mg
Selenium: 1 mcg
Potassium: 442 mg
Sodium: 106 mg |
|
Bell Peppers –
Sweet Green
(1 cup chopped, raw) |
Macronutrients:
Food Energy / Calories: 30
Protein: 1 gm
Carbohydrates: 7 gm
Fiber: 3 gm
Total Fat: 0.3 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 26.8 mcg
Vitamin C: 119.8 mg
Vitamin E (a-TE): 0.6 mg
Thiamin: 0.1 mg
Riboflavin: 0 mg
Niacin: 0.7 mg
Folate (DFE): 16.4 mcg
Vitamin B6: 0.3 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 14.9 mg
Phosphorus: 29.8 mg
Magnesium: 14.9 mg
Iron: 0.5 mg
Zinc: 0.2 mg
Selenium: 0 mcg
Potassium: 261 mg
Sodium: 4 mg |
|
Bell Peppers –
Sweet Red
(1 cup chopped, raw) |
Macronutrients:
Food Energy / Calories: 39
Protein: 1 gm
Carbohydrates: 9 gm
Fiber: 3 gm
Total Fat: 0.4 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 233.9 mcg
Vitamin C: 283.1 mg
Vitamin E (a-TE): 2.4 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 1.5 mg
Folate (DFE): 26.8 mcg
Vitamin B6: 0.4 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 10.4 mg
Phosphorus: 38.7 mg
Magnesium: 17.9 mg
Iron: 0.6 mg
Zinc: 0.4 mg
Selenium: 0.1 mcg
Potassium: 314 mg
Sodium: 2 mg |
|
Broccoli
(1 cup flowerets, cooked) |
Macronutrients:
Food Energy / Calories: 55
Protein: 4 gm
Carbohydrates: 11 gm
Fiber: 5 gm
Total Fat: 0.6 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.2 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 151.3 mcg
Vitamin C: 100.6 mg
Vitamin E (a-TE): 2.2 mg
Thiamin: 0.1 mg
Riboflavin: 0.2 mg
Niacin: 0.9 mg
Folate (DFE): 166.9 mcg
Vitamin B6: 0.3 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 62.4 mg
Phosphorus: 104.5 mg
Magnesium: 32.8 mg
Iron: 1 mg
Zinc: 0.7 mg
Selenium: 2.5 mcg
Potassium: 454 mg
Sodium: 64 mg |
|
Brussel Sprouts
(1 cup, cooked) |
Macronutrients:
Food Energy / Calories: 56
Protein: 4 gm
Carbohydrates: 11 gm
Fiber: 4 gm
Total Fat: 0.8 gm
Saturated Fat: 0.2 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.3 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 60.4 mcg
Vitamin C: 95.5 mg
Vitamin E (a-TE): 0.7 mg
Thiamin: 0.2 mg
Riboflavin: 0.1 mg
Niacin: 0.9 mg
Folate (DFE): 93 mcg
Vitamin B6: 0.3 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 55.8 mg
Phosphorus: 86.8 mg
Magnesium: 31 mg
Iron: 1.9 mg
Zinc: 0.5 mg
Selenium: 2.3 mcg
Potassium: 488 mg
Sodium: 22 mg |
|
Cabbage – Green
(1 cup chopped, raw or lightly cooked) |
Macronutrients:
Food Energy / Calories: 21
Protein: 1 gm
Carbohydrates: 5 gm
Fiber: 2 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 8 mcg
Vitamin C: 28.7 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.3 mg
Folate (DFE): 38 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 42 mg
Phosphorus: 21 mg
Magnesium: 13 mg
Iron: 0.5 mg
Zinc: 0.3 mg
Selenium: 0.8 mcg
Potassium: 219 mg
Sodium: 16 mg |
|
Cabbage – Red
(1 cup chopped, raw or lightly cooked) |
Macronutrients:
Food Energy / Calories: 28
Protein: 1 gm
Carbohydrates: 7 gm
Fiber: 2 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 49.8 mcg
Vitamin C: 50.7 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 0.4 mg
Folate (DFE): 16 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 40 mg
Phosphorus: 26.7 mg
Magnesium: 14.2 mg
Iron: 0.7 mg
Zinc: 0.2 mg
Selenium: 0.5 mcg
Potassium: 216 mg
Sodium: 24 mg |
|
Carrots
(1 cup chopped or 10 baby carrots) |
Macronutrients:
Food Energy / Calories: 52
Protein: 1 gm
Carbohydrates: 12 gm
Fiber: 4 gm
Total Fat: 0.3 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 770.6 mcg
Vitamin C: 7.6 mg
Vitamin E (a-TE): 0.8 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 1.3 mg
Folate (DFE): 24.3 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 42.2 mg
Phosphorus: 44.8 mg
Magnesium: 15.4 mg
Iron: 0.4 mg
Zinc: 0.3 mg
Selenium: 0.1 mcg
Potassium: 410 mg
Sodium: 88 mg |
|
Cauliflower
(1 cup) |
Macronutrients:
Food Energy / Calories: 25
Protein: 2 gm
Carbohydrates: 5 gm
Fiber: 2 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 1 mcg
Vitamin C: 46.4 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 0.5 mg
Folate (DFE): 57 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 22 mg
Phosphorus: 44 mg
Magnesium: 15 mg
Iron: 0.4 mg
Zinc: 0.3 mg
Selenium: 0.6 mcg
Potassium: 303 mg
Sodium: 30 mg |
|
Celery
(1 cup, diced or strips) |
Macronutrients:
Food Energy / Calories: 17
Protein: 1 gm
Carbohydrates: 4 gm
Fiber: 2 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 26.4 mcg
Vitamin C: 3.7 mg
Vitamin E (a-TE): 0.3 mg
Thiamin: 0 mg
Riboflavin: 0.1 mg
Niacin: 0.4 mg
Folate (DFE): 43.2 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 48 mg
Phosphorus: 28.8 mg
Magnesium: 13.2 mg
Iron: 0.2 mg
Zinc: 0.2 mg
Selenium: 0.5 mcg
Potassium: 312 mg
Sodium: 96 mg |
|
Collard Greens
(1 cup) |
Macronutrients:
Food Energy / Calories: 11
Protein: 1 gm
Carbohydrates: 2 gm
Fiber: 1 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 120 mcg
Vitamin C: 12.7 mg
Vitamin E (a-TE): 0.8 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.3 mg
Folate (DFE): 60 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 52 mg
Phosphorus: 4 mg
Magnesium: 3 mg
Iron: 0.1 mg
Zinc: 0 mg
Selenium: 0.5 mcg
Potassium: 61 mg
Sodium: 7 mg |
|
Cucumbers
(1 cup, sliced) |
Macronutrients:
Food Energy / Calories: 14
Protein: 1 gm
Carbohydrates: 3 gm
Fiber: 1 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 4.8 mcg
Vitamin C: 3.8 mg
Vitamin E (a-TE): 0 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0 mg
Folate (DFE): 16.7 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 16.7 mg
Phosphorus: 25 mg
Magnesium: 14.3 mg
Iron: 0.3 mg
Zinc: 0.2 mg
Selenium: 0.1 mcg
Potassium: 162 mg
Sodium: 2 mg |
|
Eggplant
(1 cup, baked or lightly cooked) |
Macronutrients:
Food Energy / Calories: 20
Protein: 1 gm
Carbohydrates: 5 gm
Fiber: 3 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0.8 mcg
Vitamin C: 1.8 mg
Vitamin E (a-TE): 0.2 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.5 mg
Folate (DFE): 18 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 7.4 mg
Phosphorus: 20.5 mg
Magnesium: 11.5 mg
Iron: 0.2 mg
Zinc: 0.1 mg
Selenium: 0.2 mcg
Potassium: 189 mg
Sodium: 1 mg |
|
Fennel
(1 cup) |
Macronutrients:
Food Energy / Calories: 27
Protein: 1 gm
Carbohydrates: 6.3 gm
Fiber: 2.7 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 6 mcg
Vitamin C: 10.4 mg
Vitamin E (a-TE): 0 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.6 mg
Folate (DFE): 23 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 43 mg
Phosphorus: 44 mg
Magnesium: 0.2 mg
Iron: 0.6 mg
Zinc: 0.2 mg
Selenium: 0.6 mcg
Potassium: 360 mg
Sodium: 45 mg |
|
Garlic
(1 clove) |
Macronutrients:
Food Energy / Calories: 4
Protein: 0 gm
Carbohydrates: 1 gm
Fiber: 0 gm
Total Fat: 0 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 0.9 mg
Vitamin E (a-TE): 0 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0 mg
Folate (DFE): 0.1 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 5.4 mg
Phosphorus: 4.6 mg
Magnesium: 0.8 mg
Iron: 0.1 mg
Zinc: 0 mg
Selenium: 0.4 mcg
Potassium: 12 mg
Sodium: 0 mg |
|
Green Beans
(1 cup, steamed) |
Macronutrients:
Food Energy / Calories: 34
Protein: 2 gm
Carbohydrates: 8 gm
Fiber: 4 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 38.5 mcg
Vitamin C: 17.9 mg
Vitamin E (a-TE): 0.5 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 0.8 mg
Folate (DFE): 40.7 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 40.7 mg
Phosphorus: 41.8 mg
Magnesium: 27.5 mg
Iron: 1.1 mg
Zinc: 0.3 mg
Selenium: 0.7 mcg
Potassium: 230 mg
Sodium: 6 mg |
|
Green Peas
(1 cup, frozen, lightly cooked) |
Macronutrients:
Food Energy / Calories: 117
Protein: 8 gm
Carbohydrates: 21 gm
Fiber: 7 gm
Total Fat: 0.6 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.2 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 55 mcg
Vitamin C: 58 mg
Vitamin E (a-TE): 0.2 mg
Thiamin: 0.4 mg
Riboflavin: 0.2 mg
Niacin: 3 mg
Folate (DFE): 94 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 36 mg
Phosphorus: 157 mg
Magnesium: 48 mg
Iron: 2.1 mg
Zinc: 1.8 mg
Selenium: 2.6 mcg
Potassium: 354 mg
Sodium: 7 mg |
|
Kale
(1 cup, raw or lightly cooked) |
Macronutrients:
Food Energy / Calories: 36
Protein: 2.5 gm
Carbohydrates: 7.3 gm
Fiber: 2.6 gm
Total Fat: 0.5 gm
Saturated Fat: 0.07 gm
Monounsaturated Fat: 0.04 gm
Polyunsaturated Fat: 0.25 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.13 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 879 mcg
Vitamin C: 53 mg
Vitamin E (a-TE): 1.1 mg
Thiamin: 0.1 mg
Riboflavin: 0.1 mg
Niacin: 0.6 mg
Folate (DFE): 16.9 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 94 mg
Phosphorus: 36 mg
Magnesium: 23 mg
Iron: 1.2 mg
Zinc: 0.3 mg
Selenium: 1.2 mcg
Potassium: 294 mg
Sodium: 30 mg |
|
Leeks
(1 cup, raw or lightly cooked) |
Macronutrients:
Food Energy / Calories: 54
Protein: 1 gm
Carbohydrates: 13 gm
Fiber: 2 gm
Total Fat: 0.3 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 74 mcg
Vitamin C: 11 mg
Vitamin E (a-TE): 0.8 mg
Thiamin: 0.1 mg
Riboflavin: 0 mg
Niacin: 0.4 mg
Folate (DFE): 57 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 53 mg
Phosphorus: 31 mg
Magnesium: 25 mg
Iron: 1.9 mg
Zinc: 0.1 mg
Selenium: 0.9 mcg
Potassium: 160 mg
Sodium: 17 mg |
|
Mushrooms – White
(1 cup, pieces or slices) |
Macronutrients:
Food Energy / Calories: 15
Protein: 2 gm
Carbohydrates: 2 gm
Fiber: 1 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 1.7 mg
Vitamin E (a-TE): 0 mg
Thiamin: 0.1 mg
Riboflavin: 0.3 mg
Niacin: 2.7 mg
Folate (DFE): 11.2 mcg
Vitamin B6: 0.1 mg
Vitamin B12: .03 mcg |
Minerals:
Calcium: 2.1 mg
Phosphorus: 60 mg
Magnesium: 6.3 mg
Iron: 0.4 mg
Zinc: 0.4 mg
Selenium: 6.2 mcg
Potassium: 220 mg
Sodium: 2 mg |
|
Mushrooms – Crimini
(1 cup, sliced) |
Macronutrients:
Food Energy / Calories: 16
Protein: 1.8 gm
Carbohydrates: 3.1 gm
Fiber: 1.4 gm
Total Fat: 0.07 gm
Saturated Fat: 0.01 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0.03 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 0 mg
Vitamin E (a-TE): 0 mg
Thiamin: .07 mg
Riboflavin: .35 mg
Niacin: 2.7 mg
Folate (DFE): 18 mcg
Vitamin B6: .08 mg
Vitamin B12: .07 mcg |
Minerals:
Calcium: 13 mg
Phosphorus: 86 mg
Magnesium: 0.1 mg
Iron: 0.3 mg
Zinc: 0.8 mg
Selenium: 18.7 mcg
Potassium: 323 mg
Sodium: 4 mg |
|
Mushrooms – Portobello
(1 mushroom) |
Macronutrients:
Food Energy / Calories: 18
Protein: 2 gm
Carbohydrates: 3.3 gm
Fiber: 1.1 gm
Total Fat: 0.29 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 0 mg
Vitamin E (a-TE): 0 mg
Thiamin: .05 mg
Riboflavin: .11 mg
Niacin: 3.8 mg
Folate (DFE): 24 mcg
Vitamin B6: .12 mg
Vitamin B12: .04 mcg |
Minerals:
Calcium: 3 mg
Phosphorus: 91 mg
Magnesium: .06 mg
Iron: .26 mg
Zinc: .45 mg
Selenium: 15.6 mcg
Potassium: 306 mg
Sodium: 8 mg |
|
Mushrooms – Shitake
(1 cup) |
Macronutrients:
Food Energy / Calories: 34
Protein: 2 gm
Carbohydrates: 6.8 gm
Fiber: 2.5 gm
Total Fat: 0.49 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 0 mg
Vitamin E (a-TE): 0 mg
Thiamin: .02 mg
Riboflavin: .21 mg
Niacin: 3.9 mg
Folate (DFE): 13 mcg
Vitamin B6: .29 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 2 mg
Phosphorus: 112 mg
Magnesium: 20 mg
Iron: .41 mg
Zinc: 1.0 mg
Selenium: 5.7 mcg
Potassium: 304 mg
Sodium: 9 mg |
|
Olives – Black
(5 medium olives, unstuffed) |
Macronutrients:
Food Energy / Calories: 21
Protein: 0 gm
Carbohydrates: 1 gm
Fiber: 1 gm
Total Fat: 1.9 gm
Saturated Fat: 0.3 gm
Monounsaturated Fat: 1 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.2 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 3.8 mcg
Vitamin C: 0.2 mg
Vitamin E (a-TE): 0.3 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0 mg
Folate (DFE): 0 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 18 mg
Phosphorus: 0.6 mg
Magnesium: 0.8 mg
Iron: 0.7 mg
Zinc: 0 mg
Selenium: 0.2 mcg
Potassium: 2 mg
Sodium: 176 mg |
|
Olives – Green
(5 medium olives, unstuffed) |
Macronutrients:
Food Energy / Calories: 25
Protein: 0 gm
Carbohydrates: 1 gm
Fiber: 1 gm
Total Fat: 2.6 gm
Saturated Fat: 0.3 gm
Monounsaturated Fat: 2 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.2 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 3.4 mcg
Vitamin C: 0 mg
Vitamin E (a-TE): 0.6 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0 mg
Folate (DFE): 0.5 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 8.8 mg
Phosphorus: 0.7 mg
Magnesium: 1.9 mg
Iron: 0.1 mg
Zinc: 0 mg
Selenium: 0.2 mcg
Potassium: 7 mg
Sodium: 264 mg |
|
Onions
(1 cup, chopped) |
Macronutrients:
Food Energy / Calories: 67
Protein: 1 gm
Carbohydrates: 16 gm
Fiber: 2 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 0 mcg
Vitamin C: 10.2 mg
Vitamin E (a-TE): 0 mg
Thiamin: 0.1 mg
Riboflavin: 0 mg
Niacin: 0.1 mg
Folate (DFE): 30.4 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 35 mg
Phosphorus: 43 mg
Magnesium: 16 mg
Iron: 0.3 mg
Zinc: 0.3 mg
Selenium: 0.8 mcg
Potassium: 230 mg
Sodium: 4 mg |
|
Potatoes
(1 medium potato, baked, flesh & skin, no salt) |
Macronutrients:
Food Energy / Calories: 161
Protein: 4.3 gm
Carbohydrates: 36.6 gm
Fiber: 3.8 gm
Total Fat: .22 gm
Saturated Fat: .06 gm
Monounsaturated Fat: .01 gm
Polyunsaturated Fat: .10 gm
Linoleic (omega 6): .07 gm
Alpha Linolenic (omega 3): .02 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 29 mcg
Vitamin C: 17 mg
Vitamin E (a-TE): 0 mg
Thiamin: .11 mg
Riboflavin: .08 mg
Niacin: 2.4 mg
Folate (DFE): 48 mcg
Vitamin B6: .54 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 26 mg
Phosphorus: 121 mg
Magnesium: 48 mg
Iron: 1.9 mg
Zinc: .62 mg
Selenium: .69 mcg
Potassium: 925 mg
Sodium: 17 mg |
|
Romaine Lettuce
(1 cup, raw) |
Macronutrients:
Food Energy / Calories: 6
Protein: 0 gm
Carbohydrates: 1 gm
Fiber: 1 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 68.4 mcg
Vitamin C: 5.5 mg
Vitamin E (a-TE): 0.3 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.1 mg
Folate (DFE): 38.7 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 18.6 mg
Phosphorus: 10.5 mg
Magnesium: 6 mg
Iron: 0.3 mg
Zinc: 0.1 mg
Selenium: 0.1 mcg
Potassium: 98 mg
Sodium: 7 mg |
|
Sea Vegetables
(1/4 cup) |
Macronutrients:
Food Energy / Calories: 9
Protein: .34 gm
Carbohydrates: 1.9 gm
Fiber: .26 gm
Total Fat: .11 gm
Saturated Fat: .05 gm
Monounsaturated Fat: .02 gm
Polyunsaturated Fat: .01 gm
Linoleic (omega 6): .01 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): — mcg
Vitamin C: .60 mg
Vitamin E (a-TE): 0 mg
Thiamin: .01 mg
Riboflavin: .03 mg
Niacin: .09 mg
Folate (DFE): 36 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 34 mg
Phosphorus: 8.4 mg
Magnesium: 24.2 mg
Iron: .57 mg
Zinc: .25 mg
Selenium: .14 mcg
Potassium: 18 mg
Sodium: 47 mg |
|
Spinach
(1 cup, raw or lightly cooked) |
Macronutrients:
Food Energy / Calories: 7
Protein: 1 gm
Carbohydrates: 1 gm
Fiber: 1 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 141 mcg
Vitamin C: 8.4 mg
Vitamin E (a-TE): 0.6 mg
Thiamin: 0 mg
Riboflavin: 0.1 mg
Niacin: 0.2 mg
Folate (DFE): 58.2 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 30 mg
Phosphorus: 15 mg
Magnesium: 24 mg
Iron: 0.8 mg
Zinc: 0.2 mg
Selenium: 0.3 mcg
Potassium: 167 mg
Sodium: 23 mg |
|
Squash – Summer
(1 cup, sliced) |
Macronutrients:
Food Energy / Calories: 18
Protein: 1 gm
Carbohydrates: 4 gm
Fiber: 1 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 11.3 mcg
Vitamin C: 19.2 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0.1 mg
Riboflavin: 0.2 mg
Niacin: 0.6 mg
Folate (DFE): 33 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 17 mg
Phosphorus: 43 mg
Magnesium: 19 mg
Iron: 0.4 mg
Zinc: 0.3 mg
Selenium: 0.2 mcg
Potassium: 296 mg
Sodium: 2 mg |
|
Squash – Zucchini
(1 cup, sliced) |
Macronutrients:
Food Energy / Calories: 18
Protein: 1 gm
Carbohydrates: 4 gm
Fiber: 1 gm
Total Fat: 0.2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0.1 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 11.3 mcg
Vitamin C: 19.2 mg
Vitamin E (a-TE): 0.1 mg
Thiamin: 0.1 mg
Riboflavin: 0.2 mg
Niacin: 0.6 mg
Folate (DFE): 33 mcg
Vitamin B6: 0.2 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 17 mg
Phosphorus: 43 mg
Magnesium: 19 mg
Iron: 0.4 mg
Zinc: 0.3 mg
Selenium: 0.2 mcg
Potassium: 296 mg
Sodium: 2 mg |
|
Sweet Potatoes
(1 cup, baked, peel not eaten, no salt added) |
Macronutrients:
Food Energy / Calories: 180
Protein: 4 gm
Carbohydrates: 41 gm
Fiber: 6.6 gm
Total Fat: .30 gm
Saturated Fat: .07 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: .13 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 1922 mcg
Vitamin C: 39 mg
Vitamin E (a-TE): 1.4 mg
Thiamin: .21 mg
Riboflavin: .21 mg
Niacin: 2.97 mg
Folate (DFE): 12 mcg
Vitamin B6: .57 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 76 mg
Phosphorus: 108 mg
Magnesium: 54 mg
Iron: 1.38 mg
Zinc: .64 mg
Selenium: .4 mcg
Potassium: 950 mg
Sodium: 72 mg |
|
Swiss Chard
(1 cup raw or slightly cooked) |
Macronutrients:
Food Energy / Calories: 7
Protein: 1 gm
Carbohydrates: 1 gm
Fiber: 1 gm
Total Fat: 0.1 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 110 mcg
Vitamin C: 10.8 mg
Vitamin E (a-TE): 0.7 mg
Thiamin: 0 mg
Riboflavin: 0 mg
Niacin: 0.1 mg
Folate (DFE): 5 mcg
Vitamin B6: 0 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 18 mg
Phosphorus: 17 mg
Magnesium: 29 mg
Iron: 0.6 mg
Zinc: 0.1 mg
Selenium: 0.3 mcg
Potassium: 136 mg
Sodium: 76 mg |
|
Tomatoes
(1 cup, raw or slightly cooked) |
Macronutrients:
Food Energy / Calories: 32
Protein: 2 gm
Carbohydrates: 7 gm
Fiber: 2 gm
Total Fat: 0.4 gm
Saturated Fat: 0.1 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): 0.2 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 75.6 mcg
Vitamin C: 23 mg
Vitamin E (a-TE): 1 mg
Thiamin: 0.1 mg
Riboflavin: 0 mg
Niacin: 1.1 mg
Folate (DFE): 27 mcg
Vitamin B6: 0.1 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 18 mg
Phosphorus: 43.2 mg
Magnesium: 19.8 mg
Iron: 0.5 mg
Zinc: 0.3 mg
Selenium: 0 mcg
Potassium: 427 mg
Sodium: 9 mg |
|
Turnip Greens
(1 cup, raw or slightly cooked, chopped) |
Macronutrients:
Food Energy / Calories: 18
Protein: .82 gm
Carbohydrates: 3.92 gm
Fiber: 1.8 gm
Total Fat: .17 gm
Saturated Fat: .04 gm
Monounsaturated Fat: .01 gm
Polyunsaturated Fat: .07 gm
Linoleic (omega 6): 0 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 318 mcg
Vitamin C: 33 mg
Vitamin E (a-TE): 1.57 mg
Thiamin: .04 mg
Riboflavin: .06 mg
Niacin: .33 mg
Folate (DFE): 107 mcg
Vitamin B6: .15 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 104 mg
Phosphorus: 23 mg
Magnesium: 17 mg
Iron: .61 mg
Zinc: .10 mg
Selenium: .7 mcg
Potassium: 163 mg
Sodium: 22 mg |
|
Yams
(1 cup, cubes, boiled or baked, without salt) |
Macronutrients:
Food Energy / Calories: 158
Protein: 2 gm
Carbohydrates: 38 gm
Fiber: 5 gm
Total Fat: .2 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Linoleic (omega 6): .1 gm
Alpha Linolenic (omega 3): 0 gm
Cholesterol: 0 mg |
Vitamins:
Vitamin A (RAE): 8.2 mcg
Vitamin C: 16.5 mg
Vitamin E (a-TE): 0.5 mg
Thiamin: 0.1 mg
Riboflavin: 0 mg
Niacin: 0.8 mg
Folate (DFE): 21.8 mcg
Vitamin B6: 0.3 mg
Vitamin B12: 0 mcg |
Minerals:
Calcium: 19 mg
Phosphorus: 66.6 mg
Magnesium: 24.5 mg
Iron: 0.7 mg
Zinc: 0.3 mg
Selenium: 1 mcg
Potassium: 911 mg
Sodium: 10 mg |
