Nutritional Information

This information has been collected from the Santé and United States Department of Agriculture (USDA) web sites. There is a nutritional breakdown for raw and cooked from fresh (without any fat added in cooking) for each fruit or vegetable. 

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Beets 

  Raw Cooked
USDA number 75102500 75208011
Serving cup cup, shredded
Calories (kcal) 58.48 85.3184
Protein (g) 2.1896 3.2584
Fat (g) 0.2312 0.349
Carbohydrates (g) 13.0016 19.3128
Fiber (g) 3.808 5.4288
Grams  136.0 195.0
Water (g) 119.1088 168.8154
Saturated (g) 0.0367 0.0546
Monounsaturated (g)  0.0449 0.0682
Polyunsaturated (g) 0.083 0.1248
Cholesterol (mg) 0.0 0.0
Vitamin A (RE) 5.44 7.7571
Vitamin A (IU) 51.68 67.8658
Carotene (mg) 5.44 7.7571
Vitamin E (mg) 0.408 0.5811
Vitamin C (mg) 6.664 6.981
Thiamin (mg) 0.0422 0.0526
Riboflavin (mg) 0.0544 0.078
Niacin (mg) 0.4542 0.6416
Vitamin B6 (mg) 0.0911 0.1307
Folate (mcg) 148.24 155.1244
Vitamin B12 (mg) 0.0 0.0
Calcium (mg) 21.76 31.2878
Phosphorus (mg) 54.4 73.6846
Magnesium (mg) 31.28 44.6082
Iron (mg) 1.088 1.5346
Zinc (mg) 0.476 0.6806
Copper (mg) 0.102 0.1443
Sodium (mg) 106.08 573.7036
Potassium (mg) 442.0 591.4974

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Berries 

  Blackberries, raw Blueberries, raw Raspberries, black, raw Raspberries, red, raw Strawberries, raw
USDA number 63201010 63203010 63219010 63219020 63223020
Serving cup oz yields 10 raspberries cup cup, 
Calories (kcal) 74.88 15.68 9.31 60.27 45.6
Protein (g) 1.0368  0.1876  0.1729 1.1193 0.9272 
Fat (g) 0.5616 0.1064  0.1045  0.6765 0.5624 
Carbohydrates (g) 18.3744 3.9564  2.1983  14.2311  10.6704 
Fiber (g) 7.632 0.756 1.292 8.364 3.496
Grams  144.0 28.0 19.0 123.0 152.0
Water (g) 123.3216 23.6908 16.4483 106.4811 139.1864
Saturated (g) 0.0202 0.009 0.0036 0.0234 0.0304
Monounsaturated (g)  0.0547 0.0151 0.0101 0.0652 0.079
Polyunsaturated (g) 0.3197 0.0465 0.0595 0.385 0.2827
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0
Vitamin A (RE) 23.04 2.8 2.47 15.99 4.56
Vitamin A (IU) 237.6 28.0 24.7 159.9 41.04
Carotene (mg) 23.04 2.8 2.47 15.99 4.56
Vitamin E (mg) 1.0224 0.28 0.0855 0.5535 0.2128
Vitamin C (mg) 30.24 3.64 4.75 30.75 86.184
Thiamin (mg) 0.0432 0.0134 0.0057 0.0369 0.0304
Riboflavin (mg) 0.0576 0.014 0.0171 0.1107 0.1003
Niacin (mg) 0.576 0.1005 0.171 1.107 0.3496
Vitamin B6 (mg) 0.0835 0.0101 0.0108 0.0701 0.0897
Folate (mcg) 48.96 1.792 4.94 31.98 26.904
Vitamin B12 (mg) 0.0 0.0 0.0 0.0 0.0
Calcium (mg) 46.08 1.68 4.18 27.06 21.28
Phosphorus (mg) 30.24 2.8 2.28 14.76 28.88
Magnesium (mg) 28.8 1.4 3.42 22.14 15.2
Iron (mg) 0.8208 0.0476 0.1083 0.7011 0.5776
Zinc (mg) 0.3888 0.0308 0.0874 0.5658 0.1976
Copper (mg) 0.2016 0.0171 0.0141 0.091 0.0745
Sodium (mg) 0.0 1.68 0.0 0.0 1.52
Potassium (mg) 282.24 24.92 28.88 186.96 252.32

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Broccoli 

  Raw Cooked, 
USDA number 72201100  72201211
Serving cup cup, flowerets
Calories (kcal) 24.64 26.9941
Protein (g) 2.6224 2.8731
Fat (g) 0.308 0.3376
Carbohydrates (g) 4.6112 4.8781
Fiber (g) 2.64 2.7955
Grams  88.0 97.0
Water (g) 79.8072 87.4329
Saturated (g) 0.0475 0.0524
Monounsaturated (g)  0.0211 0.0233
Polyunsaturated (g) 0.147 0.161
Cholesterol (mg) 0 0
Vitamin A (RE) 135.52 134.0055
Vitamin A (IU) 1356.96 1338.1257
Carotene (mg) 135.52 134.0055
Vitamin E (mg) 0.4224 0.4627
Vitamin C (mg) 82.016 71.9197
Thiamin (mg) 0.0572 0.0534
Riboflavin (mg) 0.1047 0.1086
Niacin (mg) 0.5614 0.5529
Vitamin B6 (mg) 0.1399 0.1377
Folate (mcg) 62.48 48.2032
Vitamin B12 (mg) 0 0
Calcium (mg) 42.24 44.489
Phosphorus (mg) 58.08 56.8798
Magnesium (mg) 22.0 23.1432
Iron (mg) 0.7744 0.8119
Zinc (mg) 0.352 0.3667
Copper (mg) 0.0396 0.0417
Sodium (mg) 23.76 255.0062
Potassium (mg) 286.0 281.5551

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Brussel Sprouts 

  Raw Cooked 
USDA number 75102750 75209011
Serving cup cup
Calories (kcal) 37.84 60.0796
Protein (g) 2.9744 3.9277
Fat (g) 0.264 0.7859
Carbohydrates (g) 7.8848 13.3564
Fiber (g) 3.344 4.0052
Grams  88.0 155.0
Water (g) 75.68 134.5199
Saturated (g) 0.0546 0.1612
Monounsaturated (g)  0.0202 0.0604
Polyunsaturated (g) 0.1346 0.3999
Cholesterol (mg) 0.0 0.0
Vitamin A (RE) 77.44 110.918
Vitamin A (IU) 777.04 1107.6331
Carotene (mg) 77.44 110.918
Vitamin E (mg) 0.7744 1.3098
Vitamin C (mg) 74.8 95.5126
Thiamin (mg) 0.1223 0.1643
Riboflavin (mg) 0.0792 0.124
Niacin (mg) 0.6556 0.9346
Vitamin B6 (mg) 0.1927 0.2744
Folate (mcg) 53.768 92.4312
Vitamin B12 (mg) 0.0 0.0
Calcium (mg) 36.96 55.6868
Phosphorus (mg) 60.72 86.2684
Magnesium (mg) 20.24 30.8202
Iron (mg) 1.232 1.8522
Zinc (mg) 0.3696 0.51
Copper (mg) 0.0616 0.1287
Sodium (mg) 22.0 399.7822
Potassium (mg) 342.32 488.4205

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Cabbage 

  Green, raw Green, cooked Red, raw Red, cooked
USDA number 75103000 75211020 75105000 75212010
Serving cup  medium leaf medium head (about 5"dia)  leaf
Calories (kcal) 22.25 4.5925 226.53 4.3838
Protein (g) 1.2816 0.2129 11.6621 0.2192
Fat (g) 0.2403 0.0897 2.1814 0.0418
Carbohydrates (g) 4.8327 0.9309 51.3468 0.9685
Fiber (g) 2.047 0.4801 16.78 0.4175
Grams  89.0 21.0 839.0 21.0
Water (g) 82.0135 19.539 768.1045 19.539
Saturated (g) 0.0294 0.0111 0.2853 0.0055
Monounsaturated (g)  0.0169 0.0063 0.1594 0.0031
Polyunsaturated (g) 0.1086 0.041 1.0488 0.0197
Cholesterol (mg) 0.0 0.0 0.0 0.0
Vitamin A (RE) 11.57 2.7136 33.56 0.6262
Vitamin A (IU) 118.37 27.5547 335.6 5.6362
Carotene (mg) 11.57 2.7136 33.56 0.6262
Vitamin E (mg) 0.0934 0.0218 0.881 0.025
Vitamin C (mg) 28.658 4.1958 478.23 7.181
Thiamin (mg) 0.0445 0.012 0.4195 0.0071
Riboflavin (mg) 0.0356 0.0116 0.2517 0.0042
Niacin (mg) 0.267 0.0588 2.517 0.0418
Vitamin B6 (mg) 0.0854 0.0235 1.7619 0.0292
Folate (mcg) 38.27 4.175 173.673 2.6303
Vitamin B12 (mg) 0.0 0.0 0.0 0.0
Calcium (mg) 41.83 3.1313 427.89 7.7536
Phosphorus (mg) 20.47 6.5012 352.38 6.0537
Magnesium (mg) 13.35 1.6712 125.85 2.2974
Iron (mg) 0.5251 0.0359 4.1111 0.0735
Zinc (mg) 0.1602 0.0189 1.7619 0.0315
Copper (mg) 0.0205 0.0025 0.8138 0.0145
Sodium (mg) 16.02 50.2137 92.29 50.2137
Potassium (mg) 218.94 20.2585 1728.34 29.2347

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Carrots  

  Raw Cooked
USDA number 73101010 73102211
Serving cup, grated  cup, sliced
Calories (kcal) 47.3 69.7679
Protein (g) 1.133 1.6895
Fat (g) .209 0.2792
Carbohydrates (g) 11.154 16.249
Fiber (g) 3.3 5.1168
Grams  110.0 156
Water (g) 96.569 135.4766
Saturated (g) 0.033 0.053
Monounsaturated (g)  0.0088 0.014
Polyunsaturated (g) 0.0847 0.1357
Cholesterol (mg) 0 0
Vitamin A (RE) 3094.3 3806.2565
Vitamin A (IU) 30941.9 38068.7627
Carotene (mg) 3094.3 3806.2565
Vitamin E (mg) 0.506 0.6505
Vitamin C (mg) 10.23 3.5662
Thiamin (mg) 0.1067 0.053
Riboflavin (mg) 0.0649 0.0874
Niacin (mg) 1.0208 0.7847
Vitamin B6 (mg) 0.1617 0.3806
Folate (mcg) 15.4 21.5514
Vitamin B12 (mg) 0 0
Calcium (mg) 29.7 48.2929
Phosphorus (mg) 48.4 46.513
Magnesium (mg) 16.5 20.1646
Iron (mg) 0.55 0.9641
Zinc (mg) 0.22 0.4664
Copper (mg) 0.0517 0.2075
Sodium (mg) 38.5 474.0232
Potassium (mg) 355.3 52.0202

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Cauliflower 

  Raw  Cooked,
USDA number 75107000  75214011
Serving floweret small head (4" dia.)
Calories (kcal) 3.25 58.6551
Protein (g) 0.2574 4.6928
Fat (g) 0.0273 1.1488
Carbohydrates (g) 0.676 10.4805
Fiber (g) 0.325 6.885
Grams  13.0 257.0
Water (g) 11.9483 237.1776
Saturated (g) 0.0042 0.1773
Monounsaturated (g)  0.0018 0.0822
Polyunsaturated (g) 0.0129 0.5526
Cholesterol (mg) 0 0
Vitamin A (RE) 0.26 5.1014
Vitamin A (IU) 2.47 43.3533
Carotene (mg) 0.26 5.1014
Vitamin E (mg) 0.0052 0.1028
Vitamin C (mg) 6.032 112.9772
Thiamin (mg) 0.0074 0.1079
Riboflavin (mg) 0.0082 0.1336
Niacin (mg) 0.0684 1.046
Vitamin B6 (mg) 0.0289 0.442
Folate (mcg) 7.41 112.2113
Vitamin B12 (mg) 0 0
Calcium (mg) 2.86 41.2768
Phosphorus (mg) 5.72 81.6078
Magnesium (mg) 1.95 22.9732
Iron (mg) 0.0572 0.8481
Zinc (mg) 0.0364 0.46
Copper (mg) 0.0055 0.0694
Sodium (mg) 3.9 803.4874
Potassium (mg) 39.39 362.2955

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Corn 

  Raw Yellow & White, cooked  Yellow, cooked 
USDA number 75109600  75216171 75216111
Serving cup mini ear (2-1/2"to3" long)  mini ear (2-1/2"to3" long)
Calories (kcal) 132.44 60.1278 60.1278
Protein (g) 4.9588 1.8486 1.8486
Fat (g) 1.8172 0.7129 0.7129
Carbohydrates (g) 29.2908 13.9798 13.9798
Fiber (g) 4.158 1.531 1.559
Grams  154.0 56.0 56.0
Water (g) 116.9784 38.733 38.733
Saturated (g) 0.2803 0.1098 0.1098
Monounsaturated (g)  0.5344 0.2083 0.2083
Polyunsaturated (g) 0.8609 0.3354 0.3354
Cholesterol (mg) 0 0 0
Vitamin A (RE) 43.12 6.1242 12.2483
Vitamin A (IU) 432.74 60.4066 120.8127
Carotene (mg) 43.12 6.1242 12.2483
Vitamin E (mg) 0.1386 0.0498 0.0498
Vitamin C (mg) 10.472 3.4518 3.4518
Thiamin (mg) 0.308 0.1198 0.1198
Riboflavin (mg) 0.0924 0.0403 0.0403
Niacin (mg) 2.618 0.8988 0.8988
Vitamin B6 (mg) 0.0847 0.0336 0.0336
Folate (mcg) 70.532 25.8328 25.8328
Vitamin B12 (mg) 0 0 0
Calcium (mg) 3.08 1.1917 1.1917
Phosphorus (mg) 137.06 57.3446 57.3446
Magnesium (mg) 56.98 17.8192 17.8192
Iron (mg) 0.8008 0.3405 0.3405
Zinc (mg) 0.693 0.2677 0.2677
Copper (mg) 0.0832 0.0297 0.0297
Sodium (mg) 23.1 135.7759 135.7759
Potassium (mg) 415.8 138.6543 138.6543

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Cucumber 

  Raw Cooked
USDA number 75111000 75216710
Serving stick, 4" long cup
Calories (kcal) 1.08 28.7226
Protein (g) 0.0513 1.5246
Fat (g) 0.0144 0.288
Carbohydrates (g) 0.225 6.0984
Fiber (g) 0.063 1.7676
Grams  9.0 180.0
Water (g) 8.6841 169.9128
Saturated (g) 0.0038 0.0756
Monounsaturated (g)  0.0004 0.0072
Polyunsaturated (g) 0.0058 0.117
Cholesterol (mg) 0.0 0.0
Vitamin A (RE) 0.63 41.7582
Vitamin A (IU) 6.66 427.5342
Carotene (mg) 0.63 41.7582
Vitamin E (mg) 0.0071 0.1746
Vitamin C (mg) 0.252 9.369
Thiamin (mg) 0.0019 0.045
Riboflavin (mg) 0.001 0.0468
Niacin (mg) 0.0014 0.4392
Vitamin B6 (mg) 0.0065 0.0828
Folate (mcg) 1.26 20.106
Vitamin B12 (mg) 0.0 0.0
Calcium (mg) 1.26 29.6928
Phosphorus (mg) 1.89 39.771
Magnesium (mg) 1.08 23.1012
Iron (mg) 0.0144 0.5508
Zinc (mg) 0.0126 0.4212
Copper (mg) 0.0292 0.0702
Sodium (mg) 0.18 498.2454
Potassium (mg) 13.32 286.4502

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Kale 

  Raw Cooked
USDA number   72119211
Serving cup, chopped  cup
Calories (kcal) 33.500  41.2945
Protein (g) 2.211  2.4518
Fat (g) 0.469  0.5161
Carbohydrates (g) 6.707 7.2657
Fiber (g) 1.340  2.5805
Grams  67.000  130.0
Water (g) 56.588 117.6929
Saturated (g) 0.061  0.0676
Monounsaturated (g)  0.035 0.039
Polyunsaturated (g) 0.226 0.2496
Cholesterol (mg) 0.000  0.0
Vitamin A (RE) 596.300 954.9475
Vitamin A (IU) 5963.000 9549.4802
Carotene (mg)   954.9475
Vitamin E (mg) 0.536  1.0972
Vitamin C (mg) 80.400  52.9087
Thiamin (mg) 0.074  0.0689
Riboflavin (mg) 0.087  0.0897
Niacin (mg) 0.087 0.6448
Vitamin B6 (mg) 0.182 0.1781
Folate (mcg) 19.631 17.1639
Vitamin B12 (mg) 0.000  0.0
Calcium (mg) 90.450  93.1424
Phosphorus (mg) 37.520  36.1335
Magnesium (mg) 22.780  23.2375
Iron (mg) 1.139  1.1648
Zinc (mg) 0.295  0.3107
Copper (mg) 0.194 0.2015
Sodium (mg) 28.810 399.0298
Potassium (mg) 299.490  294.3031

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Leeks 

  Raw Cooked
USDA number 75112500  75218400
Serving cup slice
Calories (kcal) 54.29 6.6332
Protein (g) 1.335 0.1079
Fat (g) 0.267 0.2857
Carbohydrates (g) 12.5935 0.9931
Fiber (g) 1.602 0.1259
Grams  89.0 7.0
Water (g) 73.87 5.4913
Saturated (g) 0.0356 0.0538
Monounsaturated (g)  0.0036 0.1286
Polyunsaturated (g) 0.1477 0.0851
Cholesterol (mg) 0.0 0.0
Vitamin A (RE) 8.9 4.185
Vitamin A (IU) 84.55 19.7862
Carotene (mg) 8.9 0.9225
Vitamin E (mg) 0.8188 0.1039
Vitamin C (mg) 10.68 0.5884
Thiamin (mg) 0.0534 0.0036
Riboflavin (mg) 0.0267 0.0021
Niacin (mg) 0.356 0.0267
Vitamin B6 (mg) 0.2074 0.0155
Folate (mcg) 57.049 3.1431
Vitamin B12 (mg) 0.0 0.0004
Calcium (mg) 52.51 4.0309
Phosphorus (mg) 31.15 2.2799
Magnesium (mg) 24.92 1.8717
Iron (mg) 1.869 0.1399
Zinc (mg) 0.1068 0.0081
Copper (mg) 0.1068 0.008
Sodium (mg) 17.8 20.7036
Potassium (mg) 160.2 11.4776

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Lettuce 

  Raw Cooked
USDA number 75113000 75220050
Serving small head cup
Calories (kcal) 42.12 10.4668
Protein (g) 3.2724 0.8132
Fat (g) 0.6156 0.1531
Carbohydrates (g) 6.7716 1.6832
Fiber (g) 4.536 1.1275
Grams  324.0 81.0
Water (g) 310.6836 77.2084
Saturated (g) 0.081 0.0203
Monounsaturated (g)  0.0227 0.0057
Polyunsaturated (g) 0.324 0.0802
Cholesterol (mg) 0.0 0.0
Vitamin A (RE) 106.92 25.242
Vitamin A (IU) 1069.2 252.4203
Carotene (mg) 106.92 25.242
Vitamin E (mg) 0.3402 0.0842
Vitamin C (mg) 12.636 2.669
Thiamin (mg) 0.149 0.0332
Riboflavin (mg) 0.0972 0.0227
Niacin (mg) 0.6059 0.1434
Vitamin B6 (mg) 0.1296 0.0292
Folate (mcg) 181.44 38.326
Vitamin B12 (mg) 0.0 0.0
Calcium (mg) 61.56 15.4143
Phosphorus (mg) 64.8 16.1036
Magnesium (mg) 29.16 7.2511
Iron (mg) 1.62 0.4042
Zinc (mg) 0.7128 0.1774
Copper (mg) 0.0907 0.0227
Sodium (mg) 29.16 194.4867
Potassium (mg) 511.92 127.255

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Onions 

  Mature Raw Mature Cooked  Young Green, Raw Young Green, Cooked
USDA number: 75117020 75221011 75117010 75221051
Serving medium slice (1/8" thick) large slice (1/4" thick) oz cup
Calories(kcal): 5.32 14.016 8.64 73.503
Protein (g): 0.1624 0.4333 0.4941 4.2026
Fat (g): 0.0224 0.0605 0.0513 0.4358
Carbohydrates (g): 1.2082 3.2333 1.9818 16.8608
Fiber (g): 0.252 0.4461 0.702 5.9721
Grams: 14.0 32.0 27.0 219.0
Water (g): 12.5552 27.9875 24.2541 194.8136
Saturated (g): 0.0036 0.0099 0.0086 0.0745
Monounsaturated (g): 0.0032 0.0086 0.0073 0.0613
Polyunsaturated (g): 0.0087 0.0234 0.02 0.1708
Cholesterol (mg): 0.0 0.0 0.0 0.0
Vitamin A (RE) 0.0 0.0 10.53 80.6248
Vitamin A (IU) 0.0 0.0 103.95 795.9073
Carotene (mg): 0.0 0.0 10.53 80.6248
Vitamin E (mg): 0.0182 0.0413 0.0351 0.2978
Vitamin C (mg): 0.896 1.6563 5.076 30.2286
Thiamin (mg): 0.0059 0.0134 0.0148 0.1073
Riboflavin (mg): 0.0028 0.0074 0.0216 0.1752
Niacin (mg): 0.0207 0.0525 0.1418 1.1454
Vitamin B6 (mg): 0.0162 0.041 0.0165 0.1336
Folate (mcg): 2.66 4.7782 17.28 102.9059
Vitamin B12 (mg): 0.0 0.0 0.0 0.0
Calcium (mg): 2.8 7.0429 19.44 157.3121
Phosphorus (mg): 4.62 11.1491 9.99 76.4901
Magnesium (mg): 1.4 3.5053 5.4 43.6511
Iron(mg): 0.0308 0.0768 0.3996 3.2324
Zinc (mg): 0.0266 0.0669 0.1053 0.8519
Copper (mg): 0.0084 0.0214 0.0224 0.0224
Sodium (mg): 0.42 57.3949 4.32 4.32
Potassium (mg): 21.98 52.8899 74.52 74.52

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Parsnips 

  Raw Cooked
USDA number   75222010
Serving 1 cup, slices  large (9" long)
Calories (kcal) 99.750 128.8272
Protein (g) 1.596  2.0992
Fat (g) 0.399  0.4768
Carbohydrates (g) 23.927  31.0624
Fiber (g) 6.517  6.3616
Grams  133.0 160.0
Water (g) 105.775 123.6128
Saturated (g) 0.039  0.08
Monounsaturated (g)  0.087 0.1776
Polyunsaturated (g) 0.037 0.0752
Cholesterol (mg) 0.000  0.0
Vitamin A: (RE) 0.0 0.0
Vitamin A: (IU) 0.0 0.0
Carotene (mg)   0.0
Vitamin E (mg)   1.5904
Vitamin C (mg) 10.140 20.6752
Thiamin (mg) 0.065  0.1328
Riboflavin (mg) 0.040 0.0816
Niacin (mg) 0.565  1.152
Vitamin B6 (mg) 0.073 0.1472
Folate (mcg) 45.396  92.5648
Vitamin B12 (mg) 0.000  0.0
Calcium (mg) 28.860  59.0752
Phosphorus (mg) 53.820  109.7408
Magnesium (mg) 22.620  46.1328
Iron (mg) 0.452  0.9264
Zinc (mg) 0.203  0.4144
Copper (mg) 0.108  0.2192
Sodium (mg) 191.880  385.7616
Potassium (mg) 286.260  583.7744

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Peas 

  Green, raw Green, cooked,  Edible-podded, raw Edible-podded, cooked
USDA number 75120000 75224021 75127750  
Serving cup cup 10 pea pods cup 
Calories (kcal) 117.45 133.5984 14.28 67.200 
Protein (g) 7.859 8.5248 0.952 5.232 
Fat (g) 0.58 0.3504 0.068 0.368 
Carbohydrates (g) 20.967 24.8752 2.5704 11.280 
Fiber (g) 7.395 8.7472 0.884 4.480
Grams  145.0 160.0 34.0 160.000
Water (g) 114.347 123.8512 30.2226 142.256
Saturated (g) 0.1029 0.0624 0.0133 0.070
Monounsaturated (g)  0.0508 0.0304 0.0071 0.037
Polyunsaturated (g) 0.2712 0.1616 0.0303 0.160
Cholesterol (mg) 0.0 0.0 0.0 0.000 
Vitamin A (RE) 92.8 95.4272 4.76 20.800 
Vitamin A (IU) 928.0 949.5024 49.3 209.600
Carotene (mg) 92.8 95.4272 4.76  
Vitamin E (mg) 0.5655 0.6208 0.1326 0.624
Vitamin C (mg) 58.0 22.584 20.4 76.640
Thiamin (mg) 0.3857 0.4112 0.051 0.205
Riboflavin (mg) 0.1914 0.2368 0.0272 0.122
Niacin (mg) 3.0305 3.2144 0.204 0.862
Vitamin B6 (mg) 0.245 0.344 0.0544 0.230
Folate (mcg) 94.25 100.6752 14.178 46.560
Vitamin B12 (mg) 0.0 0.0 0.0 0.000
Calcium (mg) 36.25 43.1712 14.62 67.200 
Phosphorus (mg) 156.6 186.0832 18.02 88.000 
Magnesium (mg) 47.85 62.0368 8.16 41.600
Iron (mg) 2.1315 2.4528 0.7072 3.152
Zinc (mg) 1.798 1.8928 0.0918 0.592
Copper (mg) 0.2552 0.2752 0.0269 0.123
Sodium (mg) 7.25 374.6288 1.36 6.400
Potassium (mg) 353.8 431.0896 68.0 384.000

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Peppers 

  Sweet green, raw Sweet green, cooked Sweet red, raw Sweet red, cooked Red hot chili, raw Jalapeno, raw
USDA number:   75226010   75226050    
Serving cup, chopped  cup medium ( 2-3/4" long, 2-1/2" dia)  medium pepper (2-3/4" long, 2-1/2" dia) 1 pepper  1 pepper 
Calories(kcal): 40.230  37.8529 32.130 31.7296 18.000 4.200 
Protein (g): 1.326  1.2444 1.059  1.0431 0.900  0.189
Fat (g): 0.283 0.2706 0.226  0.2269 0.090  0.087
Carbohydrates (g): 9.581 9.0576 7.652  7.5924 4.257  0.827
Fiber (g): 2.682 1.6225 2.380  1.36 0.675  0.392
Grams: 149.000  136.0 119.000 114.0 45.000 14.000
Water (g): 137.363 124.1993 109.706  104.1082 39.483 12.837
Saturated (g): 0.042 0.0394 0.033  0.0331 0.009  0.009
Monounsaturated (g): 0.019 0.0177 0.015  0.0148 0.005 0.005
Polyunsaturated (g): 0.152  0.1428 0.121 0.1197 0.049  0.045
Cholesterol (mg): 0.000  0.0 0.000 0.0 0.000  0.000
Vitamin A (RE) 93.870  79.7613 678.300 426.083 483.750  3.080 
Vitamin A (IU) 941.680 800.3178 6783.000 4260.8355 4837.500 30.100 
Carotene (mg):   79.7613   426.083    
Vitamin E (mg): 1.028  0.933 0.821 0.782 0.310  0.066 
Vitamin C (mg): 133.057  100.5802 226.100  193.7772 109.125 6.202
Thiamin (mg): 0.098  0.0802 0.079  0.0673 0.041 0.020
Riboflavin (mg): 0.045  0.0408 0.036 0.0342 0.041 0.008 
Niacin (mg): 0.758  0.6446 0.606  0.5404 0.427  0.156
Vitamin B6 (mg): 0.370  0.3155 0.295 0.2645 0.125  0.071
Folate (mcg): 32.780 21.6308 26.180  18.1317 10.530  6.580
Vitamin B12 (mg): 0.000  0.0 0.000 0.0 0.000  0.000
Calcium (mg): 13.410 12.361 10.710  10.3615 8.100  1.400 
Phosphorus (mg): 28.310 24.3345 22.610 20.398 20.700  4.340
Magnesium (mg): 14.900  13.5266 11.900 11.3384 11.250 2.660
Iron(mg): 0.685  0.6242 0.547  0.5233 0.540 0.098 
Zinc (mg): 0.179  0.1632 0.143  0.1368 0.135 0.032
Copper (mg): 0.097 0.0884 0.077  0.0741 0.078  0.019 
Sodium (mg): 2.980 317.0826 2.380  265.7899 3.150 0.140 
Potassium (mg): 263.730 224.4789 210.630 188.1661 153.000 30.100 

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Pumpkin 

  Cooked
USDA number 73201011
Serving cup
Calories (kcal) 48.8089
Protein (g) 1.7566
Fat (g) 0.1715
Carbohydrates (g) 11.934
Fiber (g) 2.6852
Grams  245.0
Water (g) 228.6463
Saturated (g) 0.0907
Monounsaturated (g)  0.022
Polyunsaturated (g) 0.0098
Cholesterol (mg) 0.0
Vitamin A (RE) 263.5661
Vitamin A (IU) 2640.5537
Carotene (mg) 263.5661
Vitamin E (mg) 2.5872
Vitamin C (mg) 11.4709
Thiamin (mg) 0.076
Riboflavin (mg) 0.1911
Niacin (mg) 1.007
Vitamin B6 (mg) 0.1078
Folate (mcg) 20.7442
Vitamin B12 (mg) 0.0
Calcium (mg) 36.8358
Phosphorus (mg) 73.2134
Magnesium (mg) 21.9741
Iron (mg) 1.394
Zinc (mg) 0.5611
Copper (mg) 0.223
Sodium (mg) 373.064
Potassium (mg) 561.3783

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Radish 

  Raw
USDA number  
Serving cup, slices 
Calories (kcal) 23.200
Protein (g) 0.696 
Fat (g) 0.626
Carbohydrates (g) 4.164
Fiber (g) 1.856
Grams  116.000 
Water (g) 110.014
Saturated (g) 0.035
Monounsaturated (g)  0.020 
Polyunsaturated (g) 0.052
Cholesterol (mg) 0.000
Vitamin A (RE) 1.160
Vitamin A (IU) 9.280 
Carotene (mg)  
Vitamin E (mg) 0.001 
Vitamin C (mg) 26.448 
Thiamin (mg) 0.006
Riboflavin (mg) 0.052 
Niacin (mg) 0.348 
Vitamin B6 (mg) 0.082 
Folate (mcg) 31.320
Vitamin B12 (mg) 0.000 
Calcium (mg) 24.360 
Phosphorus (mg) 20.880
Magnesium (mg) 10.440
Iron (mg) 0.336
Zinc (mg) 0.348
Copper (mg) 0.046 
Sodium (mg) 27.840 
Potassium (mg) 269.120

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Squash 

  Spaghetti, cooked,  Summer, green, raw Summer, yellow, raw Summer, cooked Winter, raw Winter, baked
USDA number 75233220 75128010 75128000 75233011 73302010 73303010
Serving cup oz oz cup, slices cup, pumpkin, cubed cup, cubes, all varieties
Calories (kcal) 44.733 3.78 5.4 35.7372 42.92 79.5769
Protein (g) 1.0184 0.3132 0.3186 1.6254 1.682 1.8163
Fat (g) 0.4015 0.0378 0.0567 0.5544 0.2668 1.2854
Carbohydrates (g) 9.965 0.783 1.1745 7.7022 10.208 17.8534
Fiber (g) 2.1592 0.324 0.513 2.502 1.74 5.7133
Grams  155.0 27.0 27.0 180.0 116.0 205.0
Water (g) 142.3784 25.7256 25.2936 167.4342 102.9152 181.6423
Saturated (g) 0.0961 0.0078 0.0119 0.1152 0.0534 0.2644
Monounsaturated (g)  0.0341 0.003 0.0043 0.0414 0.0197 0.0963
Polyunsaturated (g) 0.1938 0.0162 0.024 0.234 0.109 0.5412
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A (RE) 16.9678 9.18 5.4 51.8202 470.96 726.399
Vitamin A (IU) 169.6785 91.8 52.92 512.8398 4709.6 7257.861
Carotene (mg) 16.9678 9.18 5.4 51.8202 470.96 726.399
Vitamin E (mg) 0.1844 0.0324 0.0324 0.2142 0.1392 0.2439
Vitamin C (mg) 5.3986 2.43 3.996 9.828 14.268 19.5877
Thiamin (mg) 0.0589 0.0189 0.0173 0.0792 0.1125 0.1742
Riboflavin (mg) 0.0341 0.0081 0.01 0.0738 0.0313 0.0492
Niacin (mg) 1.2493 0.108 0.1488 0.9162 0.928 1.4309
Vitamin B6 (mg) 0.1534 0.024 0.0294 0.117 0.0951 0.1476
Folate (mcg) 12.3396 5.967 6.912 35.9172 25.172 57.1314
Vitamin B12 (mg) 0.0 0.0 0.0 0.0 0.0 0.0
Calcium (mg) 32.5717 4.05 5.4 48.5604 35.96 28.7964
Phosphorus (mg) 21.5962 8.64 9.45 69.6888 37.12 40.8093
Magnesium (mg) 16.9756 5.94 6.21 42.8994 24.36 16.3323
Iron (mg) 0.527 0.1134 0.1242 0.648 0.6728 0.6765
Zinc (mg) 0.31 0.054 0.0702 0.6984 0.1508 0.5309
Copper (mg) 0.0543 0.0154 0.0205 0.1836 0.0754 0.1947
Sodium (mg) 317.051 0.81 0.54 509.6682 4.64 372.3825
Potassium (mg) 180.5362 66.96 52.65 343.188 406.0 891.75

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String Beans 

  Yellow, raw Yellow, cooked Green, raw Green, cooked, 
USDA number   75206011 75101800 75205021
Serving 1 cup  cup cup cup
Calories (kcal) 34.100 43.4162 34.1 43.4162
Protein (g) 2.002  2.345 2.002 2.345
Fat (g) 0.132 0.3475 0.132 0.3475
Carbohydrates (g) 7.854  9.7875 7.854 9.7875
Fiber (g) 3.740 4.0938 3.74 3.97
Grams  110.000  125.0 110.0 125.0
Water (g) 99.297 110.6775 99.297 110.6775
Saturated (g) 0.029  0.08 0.0286 0.08
Monounsaturated (g)  0.006  0.0137 0.0055 0.0137
Polyunsaturated (g) 0.065  0.18 0.0649 0.18
Cholesterol (mg) 0.000 0.0 0.0 0.0
Vitamin A (RE) 118.800  9.9238 73.7 83.1113
Vitamin A (IU) 12.100 100.4787 734.8 826.155
Carotene (mg)   9.9238 73.7 83.1113
Vitamin E (mg)   0.36 0.451 0.1738
Vitamin C (mg) 17.930  12.0325 17.93 12.0325
Thiamin (mg) 0.092  0.0912 0.0924 0.0912
Riboflavin (mg) 0.115  0.12 0.1155 0.12
Niacin (mg) 0.827 0.7612 0.8272 0.7612
Vitamin B6 (mg) 0.081 0.07 0.0814 0.07
Folate (mcg) 40.150 41.3075 40.15 41.3075
Vitamin B12 (mg) 0.000 0.0 0.0 0.0
Calcium (mg) 40.700 57.29 40.7 57.29
Phosphorus (mg) 41.800  48.3788 41.8 48.3788
Magnesium (mg) 27.500  31.0212 27.5 31.0212
Iron (mg) 1.144 1.5912 1.144 1.5912
Zinc (mg) 0.264 0.4475 0.264 0.4475
Copper (mg) 0.076 0.1275 0.0759 0.1275
Sodium (mg) 6.600 372.9625 6.6 372.9625
Potassium (mg) 229.900 370.9775 229.9 370.9775

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Tomatoes 

  Green, raw  Green, pickled Red, raw Red, cooked  Tomatillos, raw
USDA number 74102000 74205020 74101000 74201001  
Serving small tomato(2-3/8" dia.)  cup cherry tomato  small 1 medium 
Calories (kcal) 21.84 27.0611 31.29 22.0514 10.880 
Protein (g) 1.092 0.814 1.2665 0.8741 0.326 
Fat (g) 0.182 0.1813 0.4917 0.3346 0.347 
Carbohydrates (g) 4.641 6.1901 6.9136 4.7617 1.982 
Fiber (g) 1.001 0.8547 1.639 0.8167 0.646 
Grams  91.0 74.0 149.0 82.0 34.000
Water (g) 84.63 66.2633 139.7024 75.2711 31.154 
Saturated (g) 0.0255 .0215 0.067 0.0467 0.047 
Monounsaturated (g)  0.0273 0.054 0.0745 0.0517 0.053
Polyunsaturated (g) 0.0737 0.0622 0.2012 0.1378 0.142 
Cholesterol (mg) 0 0 0 0 0.000
Vitamin A (RE) 58.24 61.4526 92.38 60.4381 3.740
Vitamin A (IU) 582.22 615.529 928.27 606.8328 38.760 
Carotene (mg) 58.24 61.4526 92.38 60.4381  
Vitamin E (mg) 0.3458 0.2516 0.5662 0.31 0.129 
Vitamin C (mg) 21.294 20.871 28.459 18.6214 3.978
Thiamin (mg) 0.0546 0.037 0.0879 0.0574 0.015 
Riboflavin (mg) 0.0364 0.0244 0.0715 0.0467 0.012 
Niacin (mg) 0.455 0.299 0.9357 0.6117 0.629
Vitamin B6 (mg) 0.0737 0.0622 0.1192 0.0779 0.019
Folate (mcg) 8.008 5.5433 22.35 10.6174 2.380 
Vitamin B12 (mg) 0 0 0 0 0.000
Calcium (mg) 11.83 11.0822 7.45 4.979 2.380 
Phosphorus (mg) 25.48 19.9985 35.76 25.3183 13.260 
Magnesium (mg) 9.1 7.7848 16.39 11.4374 6.800 
Iron (mg) 0.4641 0.3707 0.6705 0.4584 0.211 
Zinc (mg) 0.0637 0.0718 0.1341 0.0902 0.075 
Copper (mg) 0.0819 0.0592 0.1103 0.0763 0.027
Sodium (mg) 11.83 92.4327 13.41 135.6042 0.340
Potassium (mg) 185.64 133.3273 330.78 227.8944 91.120

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Zucchini  

  Raw, includes skin  Cooked, includes skin
USDA number:    
Serving cup, sliced  1 cup, sliced 
Calories(kcal): 15.820  28.800 
Protein (g): 1.311  1.152 
Fat (g): 0.158  0.090 
Carbohydrates (g): 3.277 7.074 
Fiber (g): 1.356 2.520 
Grams: 113.000 180.000 g
Water (g): 107.666  170.532
Saturated (g): 0.033 0.018
Monounsaturated (g): 0.012 0.007
Polyunsaturated (g): 0.068 0.038
Cholesterol (mg): 0.000 0.000
Vitamin A (RE) 38.420  43.200
Vitamin A (IU) 384.200  432.000 
Carotene (mg):    
Vitamin E (mg): 0.136  0.216
Vitamin C (mg): 10.170 8.280 
Thiamin (mg): 0.079 0.074
Riboflavin (mg): 0.034 0.074 
Niacin (mg): 0.452 0.770 
Vitamin B6 (mg): 0.101 0.140 
Folate (mcg): 24.973 30.240 
Vitamin B12 (mg): 0.000 0.000
Calcium (mg): 16.950 23.400
Phosphorus (mg): 36.160 72.000 
Magnesium (mg): 24.860 39.600
Iron(mg): 0.475 0.630 
Zinc (mg): 0.226  0.324
Copper (mg): 0.064  0.155 
Sodium (mg): 3.390 5.400 
Potassium (mg): 280.240 455.400 

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Last revised: April 10, 2006