Nutrition in Vegetables, Raw

Minerals

Raw Vegetables Calcium Phosphorus Magnesium

Iron

Sodium Potassium
Beet Greens

119

40

106

3.3

130

570

Chicory Greens

86

40

13

.9

420

Collards

250

82

57

1.5

450

Cucumbers

25

27

11

1.1

6

160

Dandelion Greens

187

66

36

3.1

76

397

Endive-Escarole

81

54

10

1.7

14

294

Garlic

29

202

36

1.5

19

529

Horse Radish

140

64

34

1.4

8

564

Kale

249

93

37

2.7

75

378

Kohlrabi, Bulb

41

51

37

.5

8

372

Leek

52

50

23

1.1

5

347

Lettuce

68

25

11

1.4

9

264

Mustard Greens

210

28

27

1.5

Onion, green

51

39

12

1.0

5

231

Parsley

203

63

41

6.2

45

727

Green Pepper

9

22

18

.7

13

213

Radish

30

31

15

1.0

18

322

Spinach

93

51

88

3.1

71

470

Swiss Chard

88

39

65

3.2

147

550

Tomatoes

13

27

14

.5

3

244

Turnip Greens

246

58

58

1.8

Water Cress

151

54

20

1.7

52

282

Vitamins

Raw Vegetables

A

B1 Thiamine B2 Riboflavin B3 Niacin C, Ascorbic Acid
Beet Greens

6100

.10

.22

.4

30

Chicory Greens

4000

.06

.10

.5

22

Collards

9300

.16

.31

1.7

152

Cucumbers

250

.03

.04

.2

11

Dandelion Greens 14000

.19

.26

35

Endive-Escarole

3300

.07

.14

.5

10

Garlic

trace

.25

.08

.5

15

Horse Radish

.07

81

Kale 10000

.16

.26

2.1

186

Kohlrabi, Bulb

20

.06

.04

.3

66

Leek

40

.11

.06

.5

17

Lettuce

1900

.05

.08

.4

18

Mustard Greens

9900

130

Onion, green

2000

.05

.05

.4

32

Parsley

8500

.12

.26

1.2

172

Green Pepper

420

.08

.08

.5

128

Radish

10

.03

.03

.3

26

Spinach

8100

.10

.20

.6

51

Swiss Chard

6500

.06

.17

.5

32

Tomatoes

900

.06

.04

.7

23

Turnip Greens

7600

.21

.39

.8

139

Water Cress

4900

.08

.16

.9

79

Protein, Fat, Carbs, and Calories

Raw Vegetables Protein

Fats

Carbohydrates Calories
Beet Greens

2.2

.3

4.6

24

Chicory Greens

1.8

.3

3.8

20

Collards

4.8

.8

7.5

45

Dandelion Greens

2.7

.7

9.2

45

Endive-Escarole

1.7

.1

4.1

20

Garlic

6.2

.2

30.8

137

Horse Radish

3.2

.3

19.7

87

Kale

6.0

.8

9.0

50

Kohlrabi, Bulb

2.0

.1

6.6

29

Leek

2.2

.3

11.2

52

Lettuce

1.3

.3

3.5

18

Mustard Greens

2.2

.3

3.9

22

Onion, green

1.5

.2

8.2

36

Parsley

3.7

.7

7.4

 
Spinach

3.2

.3

4.3

26

Swiss Chard

2.4

.3

4.6

25

Tomatoes

1.1

.2

4.7

22

Turnip Greens

1.0

.2

6.6

30

Water Cress

2.2

.3

3.0

19

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