Leafy & Salad Vegetables (1 cup serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Arugula (Rocket) | 0.29 | 32 | 24 | 3.0 | - |
Brussels Sprouts | 1.23 | 37 | 33 | 74.8 | - |
Cabbage | 0.53 | 42 | 8 | 28.7 | - |
Cilantro (Coriander) | 0.28 | 11 | 54 | 4.3 | - |
Cos or Romaine Lettuce | 0.46 | 16 | 136 | 11.3 | - |
Green Peas | 2.13 | 36 | 55 | 58.0 | - |
Mushrooms | 0.35 | 2 | - | 1.5 | 1 |
Spinach | 0.81 | 30 | 141 | 8.4 | - |
Fruiting & Flowering Vegetables (1 cup serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Broccoli | 0.66 | 43 | 28 | 81.2 | - |
Cauliflower | 0.44 | 22 | 1 | 46.4 | - |
Chili Peppers | 1.55 | 21 | 72 | 215.6 | - |
Cucumber | 0.29 | 17 | 5 | 2.9 | - |
Eggplant | 0.20 | 7 | 1 | 1.8 | - |
Green Peppers | 0.51 | 15 | 27 | 119.8 | - |
Pumpkin | 0.93 | 24 | 428 | 10.4 | - |
Squash | 0.67 | 32 | 79 | 14.3 | - |
Sweet Red Peppers | 0.64 | 10 | 234 | 283.1 | - |
Tomatoes | 0.49 | 18 | 76 | 22.9 | - |
Yellow Sweet Corn | 0.80 | 3 | 15 | 10.5 | - |
Zucchini | 0.43 | 19 | 12 | 21.1 | - |
Root & Tuberous Vegetables (1 cup serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Beets | 1.09 | 22 | 3 | 6.7 | - |
Carrots | 0.38 | 42 | 1076 | 7.6 | - |
Parsnips | 0.78 | 48 | - | 22.6 | - |
Potatoes | 1.17 | 18 | - | 29.6 | - |
Radishes | 0.39 | 29 | - | 17.2 | - |
Sweet Potatoes | 0.81 | 40 | 943 | 3.2 | - |
Turnips | 0.39 | 39 | - | 27.3 | - |
Yam | 0.81 | 26 | 11 | 25.7 | - |
Bulb & Stem Vegetables (1 cup serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Asparagus | 2.87 | 32 | 51 | 7.5 | - |
Celery | 0.20 | 40 | 22 | 3.1 | - |
Leeks | 1.87 | 53 | 74 | 10.7 | - |
Onions | 0.30 | 35 | - | 10.2 | - |
Mixed Vegetables | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
1 package (10 oz) Frozen Mixed Vegetables | 2.70 | 71 | 721 | 29.5 | - |
1 cup Canned Mixed Vegetables | 1.59 | 51 | 622 | 9.3 | - |
1 cup Cooked Vegetables | 2.73 | 82 | 779 | 10.6 | - |
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Artichoke | 1.64 | 56 | 12 | 15.0 | - |
Baby Carrot | 0.09 | 3 | 69 | 0.8 | - |
Bok Choy | 6.72 | 882 | 1873 | 378.0 | - |
Green Cauliflower | 3.15 | 142 | 34 | 379.7 | - |
Yellow Sweet Pepper | 0.86 | 20 | 19 | 341.3 | - |