Minerals Vitamins

etable Amount
Contained Contained

Alfalfa, sprouted One cup of raw, sprouted Potassium - 26 Vitamin C -

alfalfa seeds, contains 1.32 mg 2.7 mg
grams of protein, 8 calories Phosphorus - Vitamin B1
and 0.6 grams of dietary 23 mg (thiamine) -
fiber. Magnesium - 9 0.025 mg
mg Vitamin B2
Calcium - 11 (riboflavin) -
mg 0.042 mg
Iron - 0.32 mg Niacin - 0.159
Sodium - 2 mg mg
Pantothenic
Zinc - 0.3 mg Acid - 0.186
Copper - 0.052 mg
mg Vitamin B6 -
Manganese - 0.011 mg
0.062 mg Folate - 12
Selenium - 0.2 mcg
mcg Vitamin A - 51
Also contains IU
small amounts Vitamin K -
of other 10.1 mcg
minerals. Vitamin E -
0.01 mg
Contains some
other vitamins
in small
amounts.

Amaranth leaves One cup of amaranth leaves, Potassium - Vitamin C -

cooked, boiled, drained with 846 mg 54.3 mg
no added salt has 2.79 grams Phosphorus - Vitamin B1
protein and 28 calories. 95 mg (thiamine) -
Magnesium - 0.026 mg
73 mg Vitamin B2
Calcium - 276 (riboflavin) -
mg 0.177 mg
Iron - 2.98 mg Niacin - 0.738
Zinc - 1.16 mg mg
Pantothenic
Manganese - Acid - 0.082
1.137 mg mg
Sodium - 28 Vitamin B6 -
mg 0.234 mg
 Copper - 0.209 Folate - 75
mg mcg
Selenium - 1.2 Vitamin A -
mcg 3656 IU
Also contains Contains some
small amounts other vitamins
of other in small
minerals. amounts.

Artichoke One medium artichoke Potassium - Vitamin C -

cooked with no added salt 343 mg 8.9 mg
has 3.47 grams protein, 64 Phosphorus - Niacin - 1.332
calories and 10.3 grams of 88 mg mg
fiber. Magnesium - Vitamin B1
50 mg (thiamine) -
Calcium - 25 0.06 mg
mg Vitamin B2
Iron - 0.73 mg (riboflavin) -
Zinc - 0.48 mg 0.107 mg
Vitamin B6 -
Copper - 0.152 0.097 mg
mg Pantothenic
Manganese - Acid - 0.288
0.27 mg mg
Selenium - 0.2 Folate - 107
mcg mcg
Sodium - 72 Vitamin A - 16
mg IU
Also contains Vitamin K -
small amounts 17.8 mcg
of other Vitamin E -
minerals. 0.23 mg
Contains some
other vitamins
in small
amounts.

Asparagus Half cup (about 6 spears) Potassium - Vitamin A -

cooked with no added salt 202 mg 905 IU
contains 2.16 grams of Phosphorus - Vitamin C -
protein, 20 calories and 1.8 49 mg 6.9 mg
grams of fiber. Calcium - 21 Niacin - 0.976
mg mg
Iron - 0.82 mg Vitamin B1
Sodium - 13 (thiamine) -
mg 0.146 mg
 Magnesium - Vitamin B2
13 mg (riboflavin) -
Zinc - 0.54 mg 0.125 mg
Pantothenic
Copper - 0.149 Acid - 0.203
mg mg
Manganese - Vitamin B6 -
0.139 mg 0.071 mg
Selenium - 5.5 Folate - 134
mcg mcg
Also contains Vitamin K -
small amounts 45.5 mcg
of other Vitamin E -
minerals. 1.35 mg
Contains some
other vitamins
in small
amounts.

Avocado Strictly speaking, an Avocado is a fruit - see the fruit chart

Bamboo shoots One cup of bamboo shoots, Potassium - Niacin - 0.36

cooked, boiled, drained with 640 mg mg
no added salt has 1.84 grams Phosphorus - Vitamin B1
protein, 14 calories and 1.2 24 mg (thiamine) -
grams dietary fiber. Magnesium - 4 0.024 mg
mg Vitamin B2
Calcium - 14 (riboflavin) -
mg 0.06 mg
Iron - 0.29 mg Pantothenic
Sodium - 5 mg Acid - 0.079
mg
Zinc - 0.56 mg Vitamin B6 -
0.118 mg
Copper - 0.098 Folate - 2 mcg
mg Contains some
Manganese - other vitamins
0.136 mg in small
Selenium - 0.5 amounts.
mcg
Also contains
small amounts
of other
minerals.

Beetroot One half cup of beets, Potassium - Vitamin A - 30

 cooked, boiled, drained, 259 mg iu
without salt contains 1.43 Phosphorus - Vitamin C -
grams protein, 37 calories 32 mg 3.1 mg
and 1.7 grams dietary fiber. Magnesium - Niacin - 0.281
20 mg mg
Calcium - 14 Folate - 68
mg mcg
Iron - 0.67 mg Vitamin B1
Sodium - 65 (thiamine) -
mg 0.023 mg
Zinc - 0.3 mg Vitamin B2
Copper - 0.063 (riboflavin) -
mg 0.034 mg
Manganese - Pantothenic
0.277 mg Acid - 0.123
Selenium - 0.6 mg
mcg Vitamin B6 -
Also contains 0.057 mg
small amounts Vitamin K -
of other 0.2 mcg
minerals. Vitamin E -
0.03 mg
Contains some
other vitamins
in small
amounts.

Bok Choy One cup of Bok Choy (Pak Potassium - Vitamin C -

Choi), cooked, boiled, 631 mg 44.2 mg
drained with no added salt Phosphorus - Niacin - 0.728
has 2.65 grams protein, 20 49 mg mg
calories and 1.7 grams Magnesium - Vitamin B1
dietary fiber. 19 mg (thiamine) -
Calcium - 158 0.054 mg
mg Vitamin B2
Iron - 1.77 mg (riboflavin) -
Zinc - 0.29 mg 0.107 mg
Pantothenic
Copper - 0.032 Acid - 0.134
mg mg
Manganese - Vitamin B6 -
0.245 mg 0.282 mg
Selenium - 0.7 Folate - 70
mcg mcg
Sodium - 58 Vitamin A -
mg 7223 IU
 Also contains Vitamin E -
small amounts 0.15 mg
of other - Vitamin K -
minerals. 57.8 mcg
Contains some
other vitamins
in small
amounts.

Broccoli Half cup of broccoli, cooked Potassium - Vitamin A -

with no added salt contains 229 mg 1207 IU
1.86 grams protein, 27 Phosphorus - Vitamin C -
calories and 2.6 grams 52 mg 50.6 mg
dietary fiber. Calcium - 31 Niacin - .431
mg mg
Sodium - 32 Vitamin B1
mg (thiamine) -
Magnesium - 0.049 mg
16 mg Vitamin B2
Iron - 0.52 mg (riboflavin) -
Zinc - 0.35 mg 0.096 mg
Vitamin B6 -
Copper - 0.048 0.156 mg
mg Pantothenic
Manganese - Acid - 0.48 mg
0.151 mg
Selenium - 1.2 Folate - 84
mcg mcg
Also contains Vitamin K -
small amounts 110 mcg
of other Vitamin E -
minerals. 1.13 mg
Contains some
other vitamins
in small
amounts.

Brussels Sprouts One cup of Brussels Sprouts, Potassium - Vitamin C -

cooked, boiled, drained with 495 mg 96.7 mg
no added salt has 3.98 grams Phosphorus - Niacin - 0.947
protein, 56 calories and 4.1 87 mg mg
grams dietary fiber. Magnesium - Vitamin B1
31 mg (thiamine) -
Calcium - 56 0.167 mg
mg Vitamin B2
Iron - 1.87 mg (riboflavin) -
 Zinc - 0.51 mg 0.125 mg
Pantothenic
Copper - 0.129 Acid - 0.393
mg mg
Manganese - Vitamin B6 -
0.354 mg 0.278 mg
Selenium - 2.3 Folate - 94
mcg mcg
Sodium - 33 Vitamin A -
mg 1209 IU
Also contains Vitamin E -
small amounts 0.67 mg
of other Vitamin K -
minerals. 218.9 mcg
Contains some
other vitamins
in small
amounts.

Butternut squash One cup of Butternut squash, Potassium - Vitamin C - 31

cooked, baked, drained with 582 mg mg
no added salt has 1.84 grams Phosphorus - Niacin - 1.986
protein and 82 calories. 55 mg mg
Magnesium - Vitamin B1
59 mg (thiamine) -
Calcium - 84 0.148 mg
mg Vitamin B2
Iron - 1.23 mg (riboflavin) -
Zinc - 0.27 mg 0.035 mg
Pantothenic
Copper - 0.133 Acid - 0.736
mg mg
Manganese - Vitamin B6 -
0.353 mg 0.254 mg
Selenium - 1 Folate - 39
mcg mcg
Sodium - 8 mg Vitamin A -
22868 IU
Also contains Vitamin K - 2
small amounts mcg
of other Vitamin E -
minerals. 2.64 mg
Contains some
other vitamins
in small
amounts.
Cabbage One half cup of cabbage, Potassium - Vitamin C -
cooked, boiled, drained with 147 mg 28.1 mg
no added salt has 0.95 grams Phosphorus - Niacin - 0.186
protein, 17 calories and 1.4 25 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
11 mg (thiamine) -
Calcium - 36 0.046 mg
mg Vitamin B2
Iron - 0.13 mg (riboflavin) -
Sodium - 6 mg 0.029 mg
Vitamin B6 -
Zinc - 0.15 mg 0.084 mg
Folate - 22
Copper - 0.013 mcg
mg Pantothenic
Manganese - Acid - 0.13 mg
0.154 mg
Selenium - 0.5 Vitamin A - 60
mcg IU
Also contains Vitamin K -
small amounts 81.5 mcg
of other Vitamin E - .
minerals. 11 mg
Contains some
other vitamins
in small
amounts.

Carrots Half cup cooked with no Potassium - Vitamin A -

added salt contains 0.59 183 mg 13286 IU
grams protein, 27 calories Calcium - 23 Vitamin C -
and 2.3 grams fiber. mg 2.8 mg
Phosphorus - Vitamin B1
23 mg (thiamine) -
Magnesium - 8 0.051 mg
mg Vitamin B2
Iron - 0.27 mg (riboflavin) -
Sodium - 5 mg 0.034 mg
Niacin - 0.503
Zinc - 0.3 mg mg
Copper - 0.052 Folate - 11
mg mcg
Manganese - Pantothenic
0.062 mg Acid - 0.181
Selenium - 0.2 mg
mcg Vitamin B6 -
 Also contains 0.119 mg
small amounts Vitamin K -
of other 10.7 mcg
minerals. Vitamin E -
0.8 mg
Contains some
other vitamins
in small
amounts.

Cauliflower Half cup cooked with no Potassium - 88 Vitamin C -

added salt contains 1.14 mg 27.5 mg
grams protein, 14 calories Phosphorus - Niacin - 0.254
and 1.4 grams fiber. 20 mg mg
Calcium - 10 Vitamin B1
mg (thiamine) -
Iron - 0.2 mg 0.026 mg
Magnesium - 6 Vitamin B2
mg (riboflavin) -
Sodium - 9 mg 0.032 mg
Folate - 27
Zinc - 0.11 mg mcg
Vitamin B6 -
Copper - 0.011 0.107 mg
mg Pantothenic
Manganese - Acid - 0.315
0.082 mg mg
Selenium - 0.4 Vitamin A - 7
mcg IU
Also contains Vitamin K -
small amounts 8.6 mcg
of other Vitamin E -
minerals. 0.04 mg
Contains some
other vitamins
in small
amounts.

Celeriac One cup of Celriac, cooked, Potassium - Vitamin C -

boiled, drained with no 268 mg 5.6 mg
added salt has 1.49 grams Phosphorus - Niacin - 0.662
protein, 42 calories and 1.9 102 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
19 mg (thiamine) -
Calcium - 40 0.042 mg
mg Vitamin B2
 Iron - 0.67 mg (riboflavin) -
Sodium - 95 0.057 mg
mg Vitamin B6 -
Zinc - 0.31 mg 0.157 mg
Folate - 5 mcg
Copper - 0.067 Pantothenic
mg Acid - 0.315
Manganese - mg
0.149 mg Contains some
Selenium - 0.6 other vitamins
mcg in small
Also contains amounts.
small amounts
of other
minerals.

Celery One cup of celery, cooked, Potassium - Vitamin C -

boiled, drained with no 426 mg 9.2 mg
added salt has 1.25 grams Phosphorus - Niacin - 0.479
protein, 27 calories and 2.4 38 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
18 mg (thiamine) -
Calcium - 63 0.064 mg
mg Vitamin B2
Iron - 0.63 mg (riboflavin) -
Sodium - 136 0.07 mg
mg Vitamin B6 -
Zinc - 0.21 mg 0.129 mg
Folate - 33
Copper - 0.054 mcg
mg Pantothenic
Manganese - Acid - 0.292
0.159 mg mg
Selenium - 1.5 Vitamin A -
mcg 782 IU
Also contains Vitamin K -
small amounts 56.7 mcg
of other Vitamin E - .
minerals. 53 IU
Contains some
other vitamins
in small
amounts.

Chinese broccoli One cup of Chinese broccoli, Potassium - Vitamin C -

cooked, boiled, drained with 230 mg 24.8 mg
 no added salt has 1 gram Phosphorus - Niacin - 0.385
protein, 19 calories and 2.2 36 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
16 mg (thiamine) -
Calcium - 88 0.084 mg
mg Vitamin B2
Iron - 0.49 mg (riboflavin) -
Sodium - 6 mg 0.128 mg
Vitamin B6 -
Zinc - 0.34 mg 0.062 mg
Folate - 87
Copper - 0.054 mcg
mg Pantothenic
Manganese - Acid - 0.14 mg
0.232 mg
Selenium - 1.1 Vitamin A -
mcg 1441 IU
Also contains Vitamin K -
small amounts 74.6 mcg
of other Vitamin E -
minerals. 0.42 mg
Contains some
other vitamins
in small
amounts.

Chinese cabbage One cup of Chinese cabbage Potassium - Vitamin C -

(pe-tsai), cooked, boiled, 268 mg 18.8 mg
drained with no added salt Phosphorus - Niacin - 0.595
has 1.78 grams protein, 17 46 mg mg
calories and 2 grams of Magnesium - Vitamin B1
dietary fiber. 12 mg (thiamine) -
Calcium - 38 0.052 mg
mg Vitamin B2
Iron - 0.36 mg (riboflavin) -
Sodium - 11 0.052 mg
mg Vitamin B6 -
Zinc - 0.21 mg 0.0211 mg
Folate - 63
Copper - 0.035 mcg
mg Pantothenic
Manganese - Acid - 0.095
0.182 mg mg
Selenium - 0.5 Vitamin A -
mcg 1151 IU
Also contains Contains some
 small amounts other vitamins
of other in small
minerals. amounts.

Corn One large ear of yellow Potassium - Vitamin C -

corn, cooked with no salt 257 mg 6.5 mg
contains 4.02 grams protein, Phosphorus - Niacin - 1.986
113 calories and 2.8 grams 91 mg mg
fiber. Magnesium - Vitamin B1
31 mg (thiamine) -
Calcium - 4 0.11 mg
mg Vitamin B2
Selenium - 0.2 (riboflavin) -
mg 0.067 mg
Iron - 0.53 mg Vitamin B6 -
Zinc - 0.73 mg 0.164 mg
Folate - 27
Copper - 0.058 mcg
mg Pantothenic
Manganese - Acid - 0.935
0.197 mg mg
Also contains Vitamin A -
small amounts 310 IU
of other Vitamin K -
minerals. 0.5 mcg
Vitamin E -
0.11 mg
Contains some
other vitamins
in small
amounts.

Cucumber Half a cup of sliced Potassium - 76 Vitamin C -

cucumber with skins mg 1.5 mg
contains .34 grams protein, 8 Phosphorus - Niacin - 0.051
calories and .3 grams fiber. 12 mg mg
Magnesium - 7 Vitamin B1
mg (thiamine) -
Sodium - 1 mg 0.014 mg
Vitamin B2
Calcium - 8 (riboflavin) -
mg 0.017 mg
Iron - 0.15 mg Vitamin B6 -
Zinc - 0.1 mg 0.021 mg
Copper - 0.021 Folate - 4 mcg
mg Pantothenic
 Manganese - Acid - 0.135
0.041 mg mg
Selenium - 0.2 Vitamin A - 55
mcg IU
Also contains Vitamin K -
small amounts 8.5 mcg
of other Vitamin E -
minerals. 0.02 mg
Contains some
other vitamins
in small
amounts.

Daikon Radish One cup of Daikon Potassium - Vitamin C -

Radish(oriental), cooked, 419 mg 22.2 mg
boiled, drained with no Phosphorus - Niacin - 0.221
added salt has 0.98 grams 35 mg mg
protein, 25 calories and 2.4 Magnesium - Vitamin B2
grams of dietary fiber. 13 mg (riboflavin) -
Calcium - 25 0.034 mg
mg Vitamin B6 -
Iron - 0.22 mg 0.056 mg
< Folate - 25
Sodium - 19 mcg
mg Pantothenic
Zinc - 0.19 mg Acid - 0.168
mg
Copper - 0.148 Vitamin K -
mg 0.4 mcg
Manganese - Contains some
0.049 mg other vitamins
Selenium - 1 in small
mcg amounts.
Also contains
small amounts
of other
minerals.

Eggplant One cup of eggplant, Potassium - Vitamin C -

cooked, boiled, drained with 122 mg 1.3 mg
no added salt has 0.82 grams Phosphorus - Niacin - 0.594
protein, 35 calories and 2.5 15 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
11 mg (thiamine) -
Calcium - 6 0.075 mg
mg Vitamin B2
 Iron - 0.25 mg (riboflavin) -
Sodium - 1 mg 0.02 mg
Vitamin B6 -
Zinc - 0.12 mg 0.085 mg
Folate - 14
Copper - 0.058 mcg
mg Pantothenic
Manganese - Acid - 0.074
0.112 mg mg
Selenium - 0.1 Vitamin A - 37
mcg IU
Also contains Vitamin K -
small amounts 2.9 mcg
of other Vitamin E -
minerals. 0.41 mg
Contains some
other vitamins
in small
amounts.

Fennel One cup of raw fennel bulb Potassium - Vitamin C -

has 1.08 grams protein, 27 360 mg 10.4 mg
calories and 2.7 grams of Phosphorus - Niacin - 0.557
dietary fiber. 44 mg mg
Magnesium - Vitamin B1
15 mg (thiamine) -
Calcium - 43 0.009 mg
mg Vitamin B2
Iron - 0.64 mg (riboflavin) -
Sodium - 45 0.028 mg
mg Vitamin B6 -
Zinc - 0.17 mg 0.041 mg
Folate - 23
Copper - 0.057 mcg
mg Pantothenic
Manganese - Acid - 0.202
0.166 mg mg
Selenium - 0.6 Vitamin A -
mcg 117 IU
Also contains Contains some
small amounts other vitamins
of other in small
minerals. amounts.

French beans One cup of French beans, Potassium - Vitamin C -

mature seeds, cooked, boiled 655 mg 2.1 mg
 with no added salt has 12.48 Phosphorus - Niacin - 0.966
grams protein, 228 calories 181 mg mg
and 16.6 grams of dietary Magnesium - Vitamin B1
fiber. 99 mg (thiamine) -
Calcium - 112 0.23 mg
mg Vitamin B2
Iron - 1.91 mg (riboflavin) -
Sodium - 11 0.11 mg
mg Vitamin B6 -
Zinc - 1.13 mg 0.186 mg
Folate - 133
Copper - 0.204 mcg
mg Pantothenic
Manganese - Acid - 0.393
0.676 mg mg
Selenium - 2.1 Vitamin A - 5
mcg IU
Also contains Contains some
small amounts other vitamins
of other in small
minerals. amounts.

Green Pepper One small raw pepper Potassium - Vitamin C -

contains 0.64 grams protein, 130 mg 59.5 mg
15 calories and 1.3 grams Phosphorus - Niacin - .355
fiber. 15 mg mg
Magnesium - 7 Vitamin B1
mg (thiamine) -
Calcium - 7 0.042 mg
mg Vitamin B2
Iron - 0.25 mg (riboflavin) -
Sodium - 2 mg 0.021 mg
Vitamin B6 -
Zinc - 0.1 mg 0.166 mg
Copper - 0.049 Folate - 7 mcg
mg Pantothenic
Manganese - Acid - 0.073
0.09 mg mg
Also contains Vitamin A -
small amounts 274 IU
of other Vitamin K -
minerals. 5.5 mcg
Vitamin E -
0.27 mg
Contains some
other vitamins
 in small
amounts.

Jicama One hundered grams of Potassium - Vitamin C -

jicama, cooked, boiled with 135 mg 14.1 mg
no added salt has 0.72 grams Phosphorus - Niacin - 0.19
protein and 38 calories. 16 mg mg
Magnesium - Vitamin B1
11 mg (thiamine) -
Calcium - 11 0.017 mg
mg Vitamin B2
Iron - 0.57 mg (riboflavin) -
Sodium - 4 mg 0.028 mg
Vitamin B6 -
Zinc - 0.15 mg 0.04 mg
Folate - 8 mcg
Copper - 0.046 Pantothenic
mg Acid - 0.121
Manganese - mg
0.057 mg Vitamin A - 19
Selenium - 0.7 IU
mcg Contains some
Also contains other vitamins
small amounts in small
of other amounts.
minerals.

Kale One cup of cooked kale with Potassium - Vitamin A -

no added salt contains 2.47 296 mg 17,707 IU
grams protein, 36 calories Phosphorus - Vitamin C -
and 2.6 grams fiber. 36 mg 53.3 mg
Magnesium - Niacin - 0.65
23 mg mg
Calcium - 94 Vitamin B1
mg (thiamine) -
Iron - 1.17 mg 0.069 mg
Sodium - 30 Vitamin B2
mg (riboflavin) -
Zinc - 0.31 mg 0.091 mg
Vitamin B6 -
Copper - 0.203 0.179 mg
mg Folate - 17
Manganese - mcg
0.541 mg Pantothenic
Selenium - 1.2 Acid - 0.064
mcg mg
 Also contains Vitamin K -
small amounts 1062 mcg
of other Vitamin E -
minerals. 1.1 mg
Contains some
other vitamins
in small
amounts.

Leek One leek, cooked, boiled Potassium - Vitamin C -

with no added salt has 1 108 mg 5.2 mg
gram protein, 38 calories and Phosphorus - Niacin - 0.248
1.2 grams of dietary fiber. 21 mg mg
Magnesium - Vitamin B1
17 mg (thiamine) -
Calcium - 37 0.032 mg
mg Vitamin B2
Iron - 1.36 mg (riboflavin) -
Sodium - 12 0.025 mg
mg Vitamin B6 -
Zinc - 0.07 mg 0.14 mg
Folate - 30
Copper - 0.077 mcg
mg Pantothenic
Manganese - Acid - 0.089
0.306 mg mg
Selenium - 0.6 Vitamin A -
mcg 1007 IU
Also contains Vitamin K -
small amounts 31.5 mcg
of other Vitamin E -
minerals. 0.62 mg
Contains some
other vitamins
in small
amounts.

Lima Beans One cup of cooked large Potassium - Pantothenic

lima beans with no added 955 mg Acid - .793 mg
salt contains 14.66 grams Phosphorus -
protein, 216 calories and 209 mg Niacin - .791
13.2 grams fiber. Magnesium - mg
81 mg Vitamin B1
Calcium - 32 (thiamine) -
mg 0.303 mg
Selenium - 8.5 Vitamin B2
 mg (riboflavin) -
Iron - 4.49 mg 0.103 mg
Sodium - 4 mg Vitamin B6 -
0.303 mg
Zinc - 1.79 mg Folate - 156
mcg
Manganese - Vitamin K -
0.97 mg 3.8 mcg
Copper - 0.442 Vitamin E -
mg 0.34 mg
Also contains Contains some
small amounts other vitamins
of other in small
minerals. amounts.

Mushroom Half a cup of raw Potassium - Vitamin D - 2

mushrooms contains 1.08 111 mg IU
grams of protein, 8 calories Phosphorus - Niacin - 1.262
and 0.3 grams of fiber. 30 mg mg
Magnesium - 3 Vitamin B1
mg (thiamine) -
Calcium - 1 0.028 mg
mg Vitamin B2
Iron - 0.17 mg (riboflavin) -
Sodium - 2 mg 0.141 mg
Vitamin B6 -
Zinc - 0.18 mg 0.036 mg
Vitamin C -
Copper - 0.111 0.7 mg
mg Pantothenic
Manganese - Acid - 0.524
0.016 mg mg
Selenium - 3.3 Folate - 6 mcg
mcg Contains some
Also contains other vitamins
small amounts in small
of other amounts.
minerals.

Okra One cup of okra, cooked, Potassium - Vitamin C -

boiled, drained, with no 216 mg 26.1 mg
added salt has 3 grams Phosphorus - Niacin - 1.394
protein, 35 calories and 4 51 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
58 mg (thiamine) -
Calcium - 123 0.211 mg
 mg Vitamin B2
Iron - 0.45 mg (riboflavin) -
Sodium - 10 0.088 mg
mg Vitamin B6 -
Zinc - 0.69 mg 0.299 mg
Folate - 74
Copper - 0.136 mcg
mg Pantothenic
Manganese - Acid - 0.341
0.47 mg mg
Selenium - 0.6 Vitamin A -
mcg 453 IU
Also contains Vitamin K - 64
small amounts mcg
of other Vitamin E -
minerals. 0.43 mg
Contains some
other vitamins
in small
amounts.

Onions One small onion cooked Potassium - Vitamin C -

without salt contains 0.82 100 mg 3.1 mg
grams protein, 26 calories Phosphorus - Niacin - 0.099
and 0.8 grams of fiber. 21 mg mg
Calcium - 13 Vitamin B1
mg (thiamine) -
Iron - 0.14 mg 0.025 mg
Magnesium - 7 Vitamin B2
mg (riboflavin) -
Sodium - 2 mg 0.014 mg
Vitamin B6 -
Zinc - 0.13 mg 0.077 mg
Pantothenic
Copper - 0.04 Acid - 0.068
mg mg
Manganese - Folate - 9 mcg
0.092 mg Vitamin A - 1
Selenium - 0.4 IU
mcg Vitamin K -
Also contains 0.3 mcg
small amounts Vitamin E -
other minerals. 0.01 mg
Contains some
other vitamins
in small
 amounts.

Parsnip One cup of parsnip, cooked, Potassium - Vitamin C -

boiled, drained, with no 573 mg 20.3 mg
added salt has 2.06 grams Phosphorus - Niacin - 1.129
protein, 111 calories and 5.6 108 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
45 mg (thiamine) -
Calcium - 58 0.129 mg
mg Vitamin B2
Iron - 0.9 mg (riboflavin) -
Sodium - 16 0.08 mg
mg Vitamin B6 -
Zinc - 0.41 mg 0.145 mg
Folate - 90
Copper - 0.215 mcg
mg Pantothenic
Manganese - Acid - 0.917
0.459 mg mg
Selenium - 2.7 Vitamin K -
mcg 1.6 mcg
Also contains Vitamin E -
small amounts 1.56 mg
of other Contains some
minerals. other vitamins
in small
amounts.

Peas One cup of boiled peas with Potassium - Vitamin A -

no salt added contains 8.58 434 mg 1282 IU
grams of protein, 134 Phosphorus - Vitamin C -
calories and 8.8 grams of 187 mg 22.7 mg
fiber. Magnesium - Niacin - 3.234
62 mg mg
Calcium - 43 Folate - 101
mg mcg
Sodium - 5 mg Vitamin B1
(thiamine) -
Selenium - 3.0 0.414 mg
mg Vitamin B2
Iron - 2.46 mg (riboflavin) -
Zinc - 1.9 mg 0.238 mg
Manganese - Vitamin B6 -
0.84 mg 0.346 mg
Copper - 0.277 Pantothenic
mg Acid - 0.245
 Also contains mg
small amounts Vitamin K -
of other 41.4 mcg
minerals. Vitamin E -
0.22 mg
Contains some
other vitamins
in small
amounts.

Potatoes One medium baked potato Potassium - Vitamin C -

without salt contains 4.33 926 mg 16.6 mg
grams of protein, 161 Phosphorus - Niacin - 2.439
calories and 3.8 grams of 121 mg mg
fiber. Magnesium - Vitamin B1
48 mg (thiamine) -
Calcium - 26 0.111 mg
mg Vitamin B2
Iron - 1.87 mg (riboflavin) -
Sodium - 17 0.083 mg
mg Pantothenic
Zinc - 0.62 mg Acid - 0.65 mg

Copper - 0.204 Vitamin B6 -

mg 0.538 mg
Manganese - Folate - 48
0.379 mg mcg Vitamin
Selenium - 0.7 A - 17 IU
mcg Vitamin K -
Also contains 3.5 mcg
small amounts Vitamin E -
of other 0.07 mg
minerals. Contains some
other vitamins
in small
amounts.

Pumpkin One cup of pumpkin, Potassium - Vitamin C -

cooked, boiled, drained, with 564 mg 11.5 mg
no added salt has 1.76 grams Phosphorus - Niacin - 1.012
protein, 49 calories and 2.7 74 mg mg
grams of dietary fiber. Magnesium - Vitamin B1
22 mg (thiamine) -
Calcium - 37 0.076 mg
mg Vitamin B2
Iron - 1.4 mg (riboflavin) -
 Sodium - 2 mg 0.191 mg
Vitamin B6 -
Zinc - 0.56 mg 0.108 mg
Folate - 22
Copper - 0.223 mcg
mg Pantothenic
Manganese - Acid - 0.492
0.218 mg mg
Selenium - 0.5 Vitamin A -
mcg 12230 IU
Also contains Vitamin K - 2
small amounts mcg
of other Vitamin E -
minerals. 1.96 mg
Contains some
other vitamins
in small
amounts.

Radish One half cup of radishes, Potassium - Vitamin C -

raw, has 0.39 grams protein, 135 mg 8.6 mg
9 calories and 0.9 grams of Phosphorus - Niacin - 0.147
dietary fiber. 12 mg mg
Magnesium - 6 Vitamin B1
mg (thiamine) -
Calcium - 14 0.007 mg
mg Vitamin B2
Iron - 0.2 mg (riboflavin) -
Sodium - 23 0.023 mg
mg Vitamin B6 -
Zinc - 0.16 mg 0.041 mg
Folate - 14
Copper - 0.029 mcg
mg Pantothenic
Manganese - Acid - 0.096
0.04 mg mg
Selenium - 0.3 Vitamin A - 4
mcg IU
Also contains Vitamin K -
small amounts 0.8 mcg
of other Contains some
minerals. other vitamins
in small
amounts.

Rapini One cup of rapini, raw, has Potassium - 78 Vitamin C -

 1.27 grams protein, 9 mg 8.1 mg
calories and 1.1 grams of Phosphorus - Niacin - 0.488
dietary fiber. 29 mg mg
Magnesium - 9 Vitamin B1
mg (thiamine) -
Calcium - 43 0.065 mg
mg Vitamin B2
Iron - 0.86 mg (riboflavin) -
Sodium - 13 0.052 mg
mg Vitamin B6 -
Zinc - 0.31 mg 0.068 mg
Folate - 33
Copper - 0.017 mcg
mg Pantothenic
Manganese - Acid - 0.129
0.158 mg mg
Selenium - 0.4 Vitamin A -
mcg 1049 IU
Also contains Vitamin K -
small amounts 89.6 mcg
of other Vitamin E -
minerals. 0.65 mg
Contains some
other vitamins
in small
amounts.

Spinach One cup of raw spinach Potassium - Vitamin C -

contains 0.86 grams of 167 mg 8.4 mg
protein, 7 calories and 0.7 Phosphorus - Niacin - 0.217
grams of fiber. 15 mg mg
Magnesium - Vitamin B1
24 mg (thiamine) -
Calcium - 30 0.023 mg
mg Vitamin B2
Iron - .81 mg (riboflavin) -
Sodium - 24 0.057 mg
mg Vitamin B6 -
Zinc - 0.16 mg 0.059 mg
Pantothenic
Copper - 0.039 Acid - 0.02 mg
mg
Manganese - Folate - 58
0.269 mg mcg
Selenium - 0.3 Vitamin A -
mcg 2813 mg
 Also contains Vitamin K -
small amounts 144.9 mcg
of other Vitamin E -
minerals. 0.61 mg
Contains some
other vitamins
in small
amounts.

Spirulina (seaweed) One cup of dried spirulina Potassium - Vitamin C -

has 64.37 grams protein, 325 1527 mg 11.3 mg
calories and 4 grams of Phosphorus - Niacin -
dietary fiber. 132 mg 14.358 mg
Magnesium - Vitamin B1
218 mg (thiamine) -
Calcium - 134 2.666 mg
mg Vitamin B2
Iron - 31.92 (riboflavin) -
mg 4.11 mg
Zinc - 2.24 mg Vitamin B6 -
0.408 mg
Manganese - Pantothenic
2.128 mg Acid - 3.898
Sodium - 1174 mg
mg Folate - 105
Selenium - 8.1 mcg
mg Vitamin A -
Copper - 6.832 638 mg
mg Vitamin K -
Also contains 28.6 mcg
small amounts Vitamin E -
of other 5.6 mg
minerals. Contains some
other vitamins
in small
amounts.

Spaghetti squash One cup of spaghetti squash, Potassium - Vitamin C -

cooked, boiled, drained, with 181 mg 5.4 mg
no added salt contains 1.02 Phosphorus - Niacin - 1.256
grams protein, 42 calories 22 mg mg
and 2.2 grams of dietary Magnesium - Vitamin B1
fiber. 17 mg (thiamine) -
Calcium - 33 0.059 mg
mg Vitamin B2
Iron - 0.53 mg (riboflavin) -
 Sodium - 28 0.034 mg
mg Vitamin B6 -
Zinc - 0.31 mg 0.153 mg
Pantothenic
Copper - 0.054 Acid - 0.55 mg
mg <
Manganese - Folate - 12
0.169 mg mcg
Selenium - 0.5 Vitamin A -
mcg 170 mg
Also contains Vitamin K -
small amounts 1.2 mcg
of other Vitamin E -
minerals. 0.19 mg
Contains some
other vitamins
in small
amounts.

Squash, Summer One cup of sliced summer Potassium -

squash, boiled with no added 319 mg Vitamin C -
salt contains 1.87 grams of Phosphorus - 20.9 mg
protein, 41 calories and 2 52 mg Niacin - .913
grams of fiber. Magnesium - mg
29 mg Vitamin B1
Calcium - 40 (thiamine) -
mg 0.077 mg
Sodium - 2 mg Vitamin B2
(riboflavin) -
Iron - 0.67 mg 0.045 mg
Manganese - Vitamin B6 -
0.283 mg 0.14 mg
Selenium - 0.4 Pantothenic
mg Acid - 0.581
Zinc - 0.4 mg mg
Copper - 0.117 Folate - 41
mg mcg
Also contains Vitamin A -
small amounts 2011 mg
of other Vitamin K -
minerals. 7.9 mcg
Vitamin E -
0.22 mg
Contains some
other vitamins
in small
 amounts.

Squash, Winter One cup of cubed winter Potassium -

squash, baked with no added 494 mg Vitamin C -
salt contains 1.82 grams of Phosphorus - 19.7 mg
protein, 76 calories and 5.7 39 mg Niacin - 1.015
grams of fiber. Magnesium - mg
27 mg Vitamin B1
Calcium - 45 (thiamine) -
mg 0.033 mg
Sodium - 2 mg Vitamin B2
(riboflavin) -
Iron - 0.9 mg 0.137 mg
Zinc - 0.45 mg Vitamin B6 -
0.33 mg
Copper - 0.168 Folate - 41
mg mcg
Manganese - Pantothenic
0.383 mg Acid - 0.48 mg
Selenium - 0.8
mcg Vitamin A -
Also contains 10707 mg
small amounts Vitamin K - 9
of other mcg
minerals. Vitamin E -
0.25 mg
Contains some
other vitamins
in small
amounts.

Sweet Potatoes One medium sweet potato Potassium -

baked in its skin contains 542 mg Vitamin C -
2.29 grams of protein, 103 Phosphorus - 22.3 mg
calories and 3.8 grams of 62 mg Niacin - 1.695
fiber. Magnesium - mg
31 mg Vitamin B1
Calcium - 43 (thiamine) -
mg 0.122 mg
Sodium - 41 Vitamin B2
mg (riboflavin) -
Iron - 0.79 mg 0.121 mg
Selenium - 0.2 Vitamin B6 -
mg 0.326 mg
Manganese - Pantothenic
0.567 mg Acid - 1.008
 Zinc - 0.36 mg mg
Folate - 7 mcg
Copper - 0.184 Vitamin A -
mg 21,909 mg
Also contains Vitamin K -
small amounts 2.6 mcg
of other Vitamin E -
minerals. 0.81 mg
Contains some
other vitamins
in small
amounts.

Swiss chard One cup of Swiss chard, Potassium - Vitamin C -

cooked, boiled, drained, has 961 mg 31.5 mg
3.29 grams protein, 35 Phosphorus - Niacin - 0.63
calories and 3.7 grams of 58 mg mg
dietary fiber. Magnesium - Vitamin B1
150 mg (thiamine) -
Calcium - 102 0.06 mg
mg Vitamin B2
Iron - 3.95 mg (riboflavin) -
Sodium - 313 0.15 mg
mg Vitamin B6 -
Zinc - 0.58 mg 0.149 mg
Pantothenic
Copper - 0.285 Acid - 0.285
mg mg
Manganese - Folate - 16
0.585 mg mcg
Selenium - 1.6 Vitamin A -
mcg 10717 IU
Also contains Vitamin K -
small amounts 572.8 mcg
of other Vitamin E -
minerals. 3.31 mg
Contains some
other vitamins
in small
amounts.

Taro One cup of taro, raw, has Potassium - Vitamin C -

1.56 grams protein, 116 615 mg 4.7 mg
calories and 4.3 grams of Phosphorus - Niacin - 0.624
dietary fiber. 87 mg mg
Magnesium - Vitamin B1
 34 mg (thiamine) -
Calcium - 45 0.099 mg
mg Vitamin B2
Iron - 0.57 mg (riboflavin) -
Sodium - 11 0.026 mg
mg Vitamin B6 -
Zinc - 0.24 mg 0.294 mg
Folate - 23
Copper - 0.179 mcg
mg Pantothenic
Manganese - Acid - 0.315
0.398 mg mg
Selenium - 0.7 Vitamin A - 79
mcg IU
Also contains Vitamin K - 1
small amounts mcg
of other Vitamin E -
minerals. 2.48 mg
Contains some
other vitamins
in small
amounts.

Tomatoes - See fruit chart.

Turnip One cup of turnips, boiled Potassium - Vitamin C -

with no added salt, has 1.11 276 mg 18.1 mg
grams protein, 34 calories Phosphorus - Niacin - 0.466
and 3.1 grams of dietary 41 mg mg
fiber. Magnesium - Vitamin B1
14 mg (thiamine) -
Calcium - 51 0.042 mg
mg Vitamin B2
Iron - 0.28 mg (riboflavin) -
Sodium - 25 0.036 mg
mg Vitamin B6 -
Zinc - 0.19 mg 0.105 mg
Pantothenic
Copper - 0.003 Acid - 0.222
mg mg
Manganese - Folate - 14
0.111 mg mcg
Selenium - 0.3 Vitamin K -
mcg 0.2 mcg
Also contains Vitamin E -
small amounts 0.03 mg
 other minerals. Contains some
other vitamins
in small
amounts.

Yellow squash One cup of yellow Potassium - Vitamin C -

(crookneck) squash, raw, has 282 mg 24.5 mg
1.28 grams protein, 24 Phosphorus - Niacin - 0.569
calories and 1.3 grams of 41 mg mg
dietary fiber. Magnesium - Vitamin B1
25 mg (thiamine) -
Calcium - 27 0.065 mg
mg Vitamin B2
Iron - 0.56 mg (riboflavin) -
Sodium - 3 mg 0.052 mg
Vitamin B6 -
Zinc - 0.37 mg 0.132 mg
Folate - 24
Copper - 0.117 mcg
mg Pantothenic
Manganese - Acid - 0.203
0.218 mg mg
Selenium - 0.3 Vitamin A -
mcg 190 IU
Also contains Vitamin K -
small amounts 4.1 mcg
of other Vitamin E -
minerals. 0.17 mg
Contains some
other vitamins
in small
amounts.

Zucchini - See Summer

Squash.