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A to Z Vegetables



AtoZVegetables


Contents :-



Vegetables



Artichoke
AtoZVegetables2 Amount
One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.
Minerals Contained (in descending order) Vitamins 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. br.
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
AtoZVegetables3 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) Vitamins 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.
Vitamin A - 485 IU
Vitamin C - 9.7 mg
Niacin - .974 mg
Folate - 131 mcg
Contains some other vitamins in small amounts.

Broccoli
AtoZVegetables4 Amount
Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.
Minerals Contained (in descending order) Vitamins Contained (in descending order)
Magnesium - 18.7 mg
Iron - .65 mg
Vitamin K - 110 mcg
Also contains small amounts of selenium, manganese, copper and zinc.
Niacin - .45 mg
Pantothenic Acid - .4 mg
Folate - 39 mcg
Contains some other vitamins in small amounts.

Carrots
AtoZVegetables5 Amount
Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.
Minerals Contained (in descending order) Vitamins 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.
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
AtoZVegetables6 Amount
Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.
Minerals Contained (in descending order) Vitamins 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.
Vitamin C - 27.5 mg
Vitamin A - 1.5 IU
Pantothenic Acid - .3 mg
Contains some other vitamins in small amounts.

Corn
AtoZVegetables7 Amount
One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.
Minerals Contained (in descending order) Vitamins 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.
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
AtoZVegetables8 Amount
Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.
Minerals Contained (in descending order) Vitamins Contained (in descending order)
Potassium - 74.9 mg
Phosphorus - 163 mg
Magnesium - 5.7 mg
Sodium - 1 mg
Calcium - 7.3 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C - 2.6 mg
Vitamin A - 111.8 IU
Contains some other vitamins in small amounts.

Green Pepper
AtoZVegetables9 Amount
One small raw pepper contains .66 grams protein and 1.3 grams fiber.
Minerals Contained (in descending order) Vitamins 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.
Vitamin A - 467.7i u
Vitamin C - 66 mg
Niacin - .4 mg
Folate - 6.8 mcg
Contains some other vitamins in small amounts.

Kale
AtoZVegetables10 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) Vitamins 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.
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
AtoZVegetables11 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) Vitamins 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
Pantothenic Acid - .8 mg
Niacin - .8 mg
Folate - 156 mcg
Contains some other vitamins in small amounts.

Mushroom
AtoZVegetables12 Amount
Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.
Minerals Contained (in descending order) Vitamins 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.
Vitamin D - 26.6 IU
Niacin - 1.4 mg
Vitamin C - .8 mg
Pantothenic Acid - .5 mg
Contains some other vitamins in small amounts.

Onions
AtoZVegetables13 Amount
One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.
Minerals Contained (in descending order) Vitamins Contained (in descending order)
Potassium - 110 mg
Phosphorus - 23.1 mg
Calcium - 14 mg
Magnesium - 7 mg
Sodium - 2.1 mg
Selenium - .42 mg
Iron - .36 mg
Also contains small amounts of iron, manganese, copper and zinc.
Vitamin C - 4.5 mg
Folate - 9 mcg
Contains some other vitamins in small amounts.

Peas
AtoZVegetables14 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) Vitamins 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.
Vitamin A - 955.2iu
Vitamin C - 22.72 mg
Niacin - 3.23 mg
Folate - 100.8 mcg
Vitamin B6 - .35 mg
Contains some other vitamins in small amounts.

Potatoes
AtoZVegetables15 Amount
One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.
Minerals Contained (in descending order) Vitamins 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.
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
AtoZVegetables16 Amount
One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.
Minerals Contained (in descending order) Vitamins 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.
Vitamin A - 2014.5 mg
Vitamin C - 8.43 mg
Folate - 58.2 mcg
Contains some other vitamins in small amounts.

Squash, Summer
AtoZVegetables17 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) Vitamins 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.
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
AtoZVegetables18 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) Vitamins 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.
Zinc - .7 mg
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
AtoZVegetables19 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) Vitamins 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 - .7 mg
Also contains small amount of copper.
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




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