| Food |
Measure |
Grams |
Calories |
Protein (g) |
Fat (g) |
Saturated Fats (g) |
Carbos (g) |
Calcium (mg) |
Iron (mg) |
Sodium (mg) |
Vitamin A (I.U.) |
Ascorbic Acid (mg)
|
| Asparagus,
spears, cooked from raw |
4
spears |
60 |
15 |
2 |
T
|
T
|
3 |
14 |
0.4 |
2 |
500 |
16 |
| Beans,
green, from frozen, cuts |
1 cup |
135 |
35 |
2 |
T
|
T
|
8 |
61 |
1.1 |
18 |
710 |
11 |
| Broccoli,
cooked from raw |
1 spear
|
180 |
50 |
5 |
1 |
0.1 |
10 |
82 |
2.1 |
20 |
2,540 |
113 |
| Cabbage,
raw, coarsely shredded or sliced |
1 cup |
70 |
15 |
1 |
T
|
T
|
4 |
33 |
0.4 |
13 |
90 |
33 |
| Carrots,
raw, 7-1/2 by 1-1/8 in. |
1 |
72 |
30 |
1 |
T
|
T
|
7 |
19 |
0.4 |
25 |
20,250 |
7 |
| Cauliflower,
cooked, drained, from raw |
1 cup |
125 |
30 |
2 |
T
|
T
|
6 |
34 |
0.5 |
8 |
20 |
69 |
| Celery,
raw |
1 stalk
|
40 |
5 |
T
|
T
|
T
|
1 |
14 |
0.2 |
35 |
50 |
3 |
| Collards,
cooked from raw |
1 cup |
190 |
25 |
2 |
T
|
0.1 |
5 |
148 |
0.8 |
36 |
4,220 |
19 |
| Corn,
sweet, yellow, cooked from raw |
1 ear |
77 |
85 |
3 |
1 |
0.2 |
19 |
2 |
0.5 |
13 |
170 |
5 |
| Eggplant,
cooked, steamed |
1 cup |
96 |
25 |
1 |
T
|
T
|
6 |
6 |
0.3 |
3 |
60 |
1 |
| Lettuce,
iceberg, chopped |
1 cup |
55 |
5 |
1 |
T
|
T
|
1 |
10 |
0.3 |
5 |
180 |
2 |
| Lettuce,
loose-leaf (such as romaine) |
1 cup |
56 |
10 |
1 |
T
|
T
|
2 |
38 |
0.8 |
5 |
1,060 |
10 |
| Mushrooms,
raw |
1 cup |
70 |
20 |
1 |
T
|
T
|
3 |
4 |
0.9 |
3 |
0 |
2 |
| Onions,
raw, chopped |
1 cup |
160 |
55 |
2 |
T
|
0.1 |
12 |
40 |
0.6 |
3 |
0 |
13 |
| Peas,
green, frozen, cooked |
1 cup |
160 |
125 |
8 |
T
|
0.1 |
23 |
38 |
2.5 |
139 |
1,070 |
16 |
| Potatoes,
baked, peeled |
1 |
156 |
145 |
3 |
T
|
T
|
34 |
8 |
0.5 |
8 |
0 |
20 |
| Potatoes,
frozen, French fried (oven-heated) |
10 |
50 |
110 |
2 |
4 |
2.1 |
17 |
5 |
0.7 |
16 |
0 |
5 |
| Potatoes,
mashed, milk added |
1 cup |
210 |
160 |
4 |
1 |
0.7 |
37 |
55 |
0.6 |
636 |
40 |
14 |
| Potato
chips |
10 |
20 |
105 |
1 |
7 |
1.8 |
10 |
5 |
0.2 |
94 |
0 |
8 |
| Potato
salad |
1 cup |
250 |
360 |
7 |
21 |
3.6 |
28 |
48 |
1.6 |
1,323 |
520 |
25 |
| Spinach,
drained, cooked from raw |
1 cup |
180 |
40 |
5 |
T
|
0.1 |
7 |
245 |
6.4 |
126 |
14,740 |
18 |
| Sweet
potatoes, baked in skin, peeled |
1 |
114 |
115 |
2 |
T
|
T
|
28 |
32 |
0.5 |
11 |
24,880 |
28 |
| Tomatoes,
raw |
1 |
123 |
25 |
1 |
T
|
T
|
5 |
9 |
0.6 |
10 |
1,390 |
22 |
| Vegetable
juice cocktail, canned |
1 cup |
242 |
45 |
2 |
T
|
T
|
11 |
27 |
1.0 |
883 |
2,830 |
67 |
