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Vegetable Nutrition Facts at a Glance:
Vegetable nutrition facts are not always well known.
Why should we eat vegetables anyway, kids and even some grown-ups… would ask?
The answer is: We eat vegetables because they are low in fat and contain great amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A and vitamin K.
U.S. Food and Drug Administration Chart:
 VEGETABLES
NUTRITION FACTS
Vegetables
Serving Size
(gram weight/ ounce weight) | Calories | Calories from Fat | Total Fat | Sodium | Potassium | Total
Carbo-hydrate | Dietary
Fiber | Sugars | Protein | Vitamin A | Vitamin C | Calcium | Iron |
|---|
| (g) | (%DV) | (mg) | (%DV) | (mg) | (%DV) | (g) | (%DV) | (g) | (%DV) | (g) | (g) | (%DV) | (%DV) | (%DV) | (%DV) |
|---|
Asparagus
5 spears
(93 g/3.3 oz) | 20 | 0 | 0 | 0 | 0 | 0 | 230 | 7 | 4 | 1 | 2 | 8 | 2 | 2 | 10 | 15 | 2 | 2 |
|---|
Bell Pepper
1 medium
(148 g/5.3 oz) | 25 | 0 | 0 | 0 | 40 | 2 | 220 | 6 | 6 | 2 | 2 | 8 | 4 | 1 | 4 | 190 | 2 | 4 |
|---|
Broccoli
1 medium stalk
(148 g/5.3 oz) | 45 | 0 | 0.5 | 1 | 80 | 3 | 460 | 13 | 8 | 3 | 3 | 12 | 2 | 4 | 6 | 220 | 6 | 6 |
|---|
Carrot
1 carrot, 7" long, 1 1/4" diameter
(78 g/2.8 oz) | 30 | 0 | 0 | 0 | 60 | 3 | 250 | 7 | 7 | 2 | 2 | 8 | 5 | 1 | 110 | 10 | 2 | 2 |
|---|
Cauliflower
1/6 medium head
(99 g/3.5 oz) | 25 | 0 | 0 | 0 | 30 | 1 | 270 | 8 | 5 | 2 | 2 | 8 | 2 | 2 | 0 | 100 | 2 | 2 |
|---|
Celery
2 medium stalks
(110 g/3.9 oz) | 15 | 0 | 0 | 0 | 115 | 5 | 260 | 7 | 4 | 1 | 2 | 8 | 2 | 0 | 10 | 15 | 4 | 2 |
|---|
Cucumber
1/3 medium
(99 g/3.5 oz) | 10 | 0 | 0 | 0 | 0 | 0 | 140 | 4 | 2 | 1 | 1 | 4 | 1 | 1 | 4 | 10 | 2 | 2 |
|---|
Green (Snap) Beans
3/4 cup cut
(83 g/3.0 oz) | 20 | 0 | 0 | 0 | 0 | 0 | 200 | 6 | 5 | 2 | 3 | 12 | 2 | 1 | 4 | 10 | 4 | 2 |
|---|
Green Cabbage
1/12 medium head
(84 g/3.0 oz) | 25 | 0 | 0 | 0 | 20 | 1 | 190 | 5 | 5 | 2 | 2 | 8 | 3 | 1 | 0 | 70 | 4 | 2 |
|---|
Green Onion
1/4 cup chopped
(25 g/0.9 oz) | 10 | 0 | 0 | 0 | 10 | 0 | 70 | 2 | 2 | 1 | 1 | 4 | 1 | 0 | 2 | 8 | 2 | 2 |
|---|
Iceberg Lettuce
1/6 medium head
(89 g/3.2 oz) | 10 | 0 | 0 | 0 | 10 | 0 | 125 | 4 | 2 | 1 | 1 | 4 | 2 | 1 | 6 | 6 | 2 | 2 |
|---|
Leaf Lettuce
1 1/2 cups shredded
(85 g/3.0 oz) | 15 | 0 | 0 | 0 | 35 | 1 | 170 | 5 | 2 | 1 | 1 | 4 | 1 | 1 | 130 | 6 | 2 | 4 |
|---|
Mushrooms
5 medium
(84 g/3.0 oz) | 20 | 0 | 0 | 0 | 15 | 0 | 300 | 9 | 3 | 1 | 1 | 4 | 0 | 3 | 0 | 2 | 0 | 2 |
|---|
Onion
1 medium
(148 g/5.3 oz) | 45 | 0 | 0 | 0 | 5 | 0 | 190 | 5 | 11 | 4 | 3 | 12 | 9 | 1 | 0 | 20 | 4 | 4 |
|---|
Potato
1 medium
(148 g/5.3 oz) | 110 | 0 | 0 | 0 | 0 | 0 | 620 | 18 | 26 | 9 | 2 | 8 | 1 | 3 | 0 | 45 | 2 | 6 |
|---|
Radishes
7 radishes
(85 g/3.0 oz) | 10 | 0 | 0 | 0 | 55 | 2 | 190 | 5 | 3 | 1 | 1 | 4 | 2 | 0 | 0 | 30 | 2 | 2 |
|---|
Summer Squash
1/2 medium
(98 g/3.5 oz) | 20 | 0 | 0 | 0 | 0 | 0 | 260 | 7 | 4 | 1 | 2 | 8 | 2 | 1 | 6 | 30 | 2 | 2 |
|---|
Sweet Corn
kernels from 1 medium ear
(90 g/3.2 oz) | 90 | 20 | 2.5 | 4 | 0 | 0 | 250 | 7 | 18 | 6 | 2 | 8 | 5 | 4 | 2 | 10 | 0 | 2 |
|---|
Sweet Potato
1 medium, 5" long, 2" diameter
(130 g/4.6 oz) | 100 | 0 | 0 | 0 | 70 | 3 | 440 | 13 | 23 | 8 | 4 | 16 | 7 | 2 | 120 | 30 | 4 | 4 |
|---|
Tomato
1 medium
(148 g/5.3 oz) | 25 | 0 | 0 | 0 | 20 | 1 | 340 | 10 | 5 | 2 | 1 | 4 | 3 | 1 | 20 | 40 | 2 | 4 |
|---|
Most vegetables provide negligible amounts of saturated fat, trans fat, and cholesterol. Amongst unknown vegetable nutrition facts: Vegetables contain ANTIOXIDANTS. Antioxidants is a body protection against oxidant stress, diseases and cancers.Antioxidants helps our body to fight against these by boosting our immunity system. In addition to this, vegetables contain soluble as well as insoluble dietary fibre that absorb excess water in the colon and retain good amount of moisture in the intestines, easing the passage of fecal waste out of the body. Thereby, helps in conditions like hemorrhoids (these are varicose veins of the anus, characterized by tender, painful swellings at the anal margin), chronic constipation and rectal fissures.
Most Useful Vegetable Nutrition Facts
1- Vegetable nutrition facts suggest that organic vegetables help get maximum health benefits.
2- Vegetable nutrition facts suggest washing the fresh chosen vegetables immediately after shopping, especially green leafy vegetables.
3- Vegetable nutrition facts suggest that certain vegetables have a very short shelf life, meaning that the health benefits properties declines with time. It is better to buy little at the time for fresher and maximum nutritional benefits.
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