Veg Health Information...

Vegetables


Artichoke

Amount

One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 425 mg
Phosphorus - 103 mg
Magnesium - 72 mg
Calcium - 54 mg
Also contains small amounts of selenium, iron , manganese , copper and zinc.

Vitamins Contained
(in descending order)

Vitamin C - 12 mg
Niacin - 1.2 mg
Pantothenic Acid - .5 mg
Folate - 61.2 mcg
Vitamin A - 212 IU
Contains some other vitamins in small amounts


Asparagus

Amount

Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.


Minerals Contained
(in descending order)

Potassium - 144 mg
Phosphorus - 48.5 mg
Calcium - 18 mg
Sodium - 10 mg
Magnesium - 9 mg
Also contains small amounts of selenium , iron , manganese, copper and zinc.

Vitamins Contained
(in descending order)

Vitamin A - 485 IU
Vitamin C - 9.7 mg
Niacin - .974 mg
Folate - 131 mcg
Contains some other vitamins in small amounts.

Avocado

Strictly speaking, an Avocado is a fruit


Broccoli




Amount

Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.


Minerals Contained
(in descending order)

Potassium - 228 mg
Phosphorus - 46 mg
Calcium - 36 mg
Sodium - 28 mg
Magnesium - 18.7 mg
Iron - .65 mg
Vitamin K - 110 mcg
Also contains small amounts of selenium, manganese , copper and zinc .


Vitamins Contained
(in descending order)

Vitamin A - 1083 IU
Vitamin C - 58 mg
Niacin - .45 mg
Pantothenic Acid - .4 mg
Folate - 39 mcg
Contains some other vitamins in small amounts.


Carrots

Amount

Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.


Minerals Contained
(in descending order)

Potassium - 177 mg
Sodium - 51.5 mg
Calcium - 24 mg
Magnesium - 10 mg
Iron - .48 mg
Also contains small amounts of selenium, manganese, zinc.


Vitamins Contained
(in descending order)


Vitamin A - 19,152 IU
Vitamin C - 1.8 mg
Niacin - .4 mg
Pantothenic Acid - .2 mg
Vitamin B6 - .2 mg
Contains some other vitamins in small amounts.


Cauliflower




Amount

Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.


Minerals Contained
(in descending order)

Potassium - 88 mg
Phosphorus - 19.8 mg
Calcium - 9.9 mg
Sodium - 9.3 mg
Magnesium - 5.6 mg
Also contains small amounts of selenium,iron , manganese ,copper and zinc.


Vitamins Contained
(in descending order)

Vitamin C - 27.5 mg
Vitamin A - 1.5 IU
Pantothenic Acid - .3 mg
Contains some other vitamins in small amounts.


Corn

Amount

One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.


Minerals Contained
(in descending order)

Potassium - 191.7 mg
Phosphorus - 79.3 mg
Magnesium - 24.6 mg
Sodium - 13 mg
Calcium - 1.5 mg
selenium - .6 mg
Iron - .5 mg
Zinc - .4 mg
Also contains small amounts of manganese and copper .


Vitamins Contained
(in descending order)

Vitamin C - 4.8 mg
Vitamin A - 167 IU
Niacin - 1.2 mg
Folate - 27.3 mcg
Pantothenic Acid - .68 mg
Contains some other vitamins in small amounts.


Cucumber

Amount

Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.


Minerals Contained
(in descending order)

Potassium - 74.9 mg
Phosphorus - 1.4 mg
Magnesium - 5.7 mg
Sodium - 1 mg
Calcium - 7.3 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.


Vitamins Contained
(in descending order)

Vitamin C - 2.6 mg
Vitamin A - 111.8 IU
Contains some other vitamins in small amounts.

Green Pepper

Amount

One small raw pepper contains .66 grams protein and 1.3 grams fiber.


Minerals Contained
(in descending order)

Potassium - 131 mg
Phosphorus - 14 mg
Magnesium - 7.4mg
Calcium - 6.7 mg
Sodium - 1.48 mg
Also contains small amounts of selenium , iron , manganese, copper and zinc.


Vitamins Contained
(in descending order)

Vitamin A - 467.7i u
Vitamin C - 66 mg
Niacin - .4 mg
Folate - 6.8 mcg
Contains some other vitamins in small amounts.

Kale

Amount

One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.


Minerals Contained
(in descending order)

Potassium - 296.4 mg
Phosphorus - 36.4 mg
Magnesium - 23.4 mg
Calcium - 32 mg
Sodium - 29.9 mg
Iron - 1.2 mg
Manganese - .5 mg
Selenium - 1.2 mg
Vitamin K - 1062 mcg Also contains small amounts of copper and zinc .


Vitamins Contained
(in descending order)

Vitamin A - 9,620 IU
Vitamin C - 53.3 mg
Niacin - .6 mg
Folate - 17 mcg
Contains some other vitamins in small amounts.

Lima Beans

Amount

One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.

Minerals Contained
(in descending order)

Potassium - 955 mg
Phosphorus - 208.7 mg
Magnesium - 8.8 mg
Calcium - 32 mg
Selenium - 8.5 mg
Iron - 4.5 mg
Sodium - 3.8 mg
Zinc - 1.8 mg
Manganese - .8 mg
copper - .44 mg


Vitamins Contained
(in descending order)

Pantothenic Acid - .8 mg
Niacin - .8 mg
Folate - 156 mcg
Contains some other vitamins in small amounts.
Mushroom

Amount

Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 129.5 mg
Phosphorus - 36.4 mg
Magnesium - 3.5 mg
Selenium - 3 mg
Calcium - 1.8 mg
Sodium - 1.4 mg
Iron - .36 mg
Also contains small amounts of manganese, copper and zinc .


Vitamins Contained
(in descending order)

Vitamin D - 26.6 IU
Niacin - 1.4 mg
Vitamin C - .8 mg
Pantothenic Acid - .5 mg
Contains some other vitamins in small amounts.


Onion

Amount

One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 110 mg
Phosphorus - 23.1 mg
Calcium - 14 mg
Magnesium - 7 mg
Sodium - 2.1 mg
Selenium - .42 mg
Also contains small amounts of iron, manganese, copper and zinc.


Vitamins Contained
(in descending order)

Vitamin C - 4.5 mg
Folate - 9 mcg
Contains some other vitamins in small amounts.

Peas

Amount

One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 433.6 mg
Phosphorus - 187.2 mg
Magnesium - 62.4 mg
Calcium - 43.2 mg
Sodium - 4.8 mg
Selenium - 3.0 mg
Iron - 2.5 mg
Zinc - 1.9 mg
Manganese - .8 mg
Also contains small amount of copper .


Vitamins Contained
(in descending order)

Vitamin A - 955.2iu
Vitamin C - 22.72 mg
Niacin - 3.23 mg
Folate - 100.8 mcg
Vitamin B1 (thiamine) - .41 mg
Vitamin B6 - .35 mg
Contains some other vitamins in small amounts.

Potatoes




Amount

One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 610 mg
Phosphorus - 78 mg
Magnesium - 39 mg
Calcium - 7.8 mg
Sodium - 7.8 mg
Iron - .55 mg
Selenium - .46 mg
Zinc - .45 mg
Also contains small amounts of manganese and copper .


Vitamins Contained
(in descending order)

Vitamin C - 20 mg
Niacin - 2.18 mg
Pantothenic Acid - .9 mg
Vitamin B6 - .5 mg
Folate - 14 mcg
Contains some other vitamins in small amounts.

Spinach

Amount

One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 167.4 mg
Phosphorus - 14.7 mg
Magnesium - 23.7 mg
Calcium - 29.7 mg
Sodium - 23.7 mg
Iron - .81 mg
Selenium - .3 mg
- Vitamin K - 145 mcg
Also contains small amounts of manganese, copper and zinc .


Vitamins Contained
(in descending order)

Vitamin A - 2014.5 mg
Vitamin C - 8.43 mg
Folate - 58.2 mcg
Contains some other vitamins in small amounts.

Squash, Summer



Amount

One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 345.6 mg
Phosphorus - 7.2 mg
Magnesium - 43.2 mg
Calcium - 48.6 mg
Sodium - 1.8 mg
Iron - .65 mg
Manganese - .38 mg
Selenium - .36 mg
Zinc - .7 mg
Also contains small amount of copper.


Vitamins Contained
(in descending order)

Vitamin A - 516.6 mg
Vitamin C - 9.9 mg
Niacin - .92 mg
Folate - 36 mcg
Contains some other vitamins in small amounts.


Squash, Winter

Amount

One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.


Minerals Contained
(in descending order)

Potassium - 181.3 mg
Phosphorus - 21.7 mg
Magnesium - 17.0 mg
Calcium - 32.5 mg
Sodium - 27.9 mg
Iron - .52 mg
Selenium - .46 mg
Also contains small amounts of manganese, copper and zinc .


Vitamins Contained
(in descending order)

Vitamin A - 17.5 mg
Vitamin C - 5.4 mg
Niacin - 1.25 mg
Folate - 57.4 mcg
Pantothenic Acid - .55 mg
Contains some other vitamins in small amounts.

Sweet Potatoes




Amount

One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.

Minerals Contained
(in descending order)

Potassium - 273 mg
Phosphorus - 29.5 mg
Magnesium - 13.5 mg
Calcium - 6.2 mg
Sodium - 11.0 mg
Iron - .55 mg
Selenium - .5 mg
Manganese - .6 mg
Zinc - .3 mg
Also contains small amount of copper .


Vitamins Contained
(in descending order)


Vitamin A - 24,877 mg
Vitamin C - 28.0 mg
Pantothenic Acid - .74 mg
Niacin - .69 mg
Folate - 26.2 mcg
Contains some other vitamins in small amounts