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Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR18).

 

 

 

Fruit orVegetable

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Acorn squash, baked

1/2 cup, cubed

103

57

4.5

439

11

448

19

 

Apples

1 medium apple

138

72

3.3

75

6

148

4

 

Apple juice

1 cup juice

248

117

0.2

2

2

295

0

 

Apple juice (with added vitamin C)

1 cup juice

248

117

0.2

2

103

295

0

 

Apricots fresh

2 medium apricots

70

34

1.4

1348

7

182

6

 

Apricots canned, in juice

1/2 cup

122

59

2

2063

6

201

2

 

Apricots dried

1/4 cup

33

78

2.4

1171

0

378

3

 

Artichokes cooked

1 medium

120

60

6.5

212

12

425

61

 

Artichoke hearts, canned

1/2 cup

84

42

4.5

149

8

297

43

 

Arugula

1 cup

20

5

0.3

475

3

74

19

 

Asian Pears

1 medium

122

51

4.4

0

5

148

10

 

Asparagus raw

5 medium spears

80

16

1.7

605

5

162

42

 

Asparagus cooked

6 medium spears or 1/2 cup chopped

90

20

1.8

905

7

202

134

 

Avocado, California

1/5 medium

35

58

2.4

51

3

175

31

 

Bananas

1 medium banana

118

105

3.1

76

10

422

24

 

Beets

1/2 cup sliced beets, cooked

85

37

1.7

30

3

259

68

 

Beet Greens, cooked

1/2 cup

72

19

2.1

5511

18

654

10

 

Bell Peppers, sweet, green

1/2 cup chopped

75

15

1.3

276

60

130

8

 

Bell Peppers, sweet, red

1/2 cup chopped

75

19

1.5

2333

142

157

13

 

Bell Peppers, sweet, yellow

1/2 cup chopped

75

20

0.7

150

138

159

20

 

Blackberries, frozen

1/2 cup

76

48

3.8

86

2

106

26

 

Blackberries, fresh

1/2 cup

72

31

3.8

154

15

117

18

 

Blueberries, fresh

1/2 cup

73

41

1.7

39

7

56

4

 

Blueberries, , frozen

1/2 cup

78

40

2.1

36

2

42

5

 

Bok choy, raw

1 cup, shredded

70

9

0.7

3128

32

176

46

 

Bok choy, cooked

1 cup, chopped

170

20

1.7

7223

44

631

70

 

Boysenberries

1/2 cup

66

33

3.5

44

2

92

42

 

Broccoli, raw

1/2 cup, cut pieces

46

15

1.2

283

41

144

29

 

Broccoli, cooked

1/2 cup

78

27

2.6

1207

51

229

84

 

Brussels Sprouts

1/2 cup, about 4 sprouts

78

28

2

604

48

247

47

 

Butternut squash, cooked

1/2 cup

103

46

2.1

10950

22

363

28

 

Cabbage, raw

1 cup shredded

70

17

2

120

23

172

30

 

Cabbage, green, cooked

1 cup shredded

150

33

2.9

210

30

146

30

 

Cabbage, red, raw

1 cup, chopped

89

28

1.9

993

51

216

16

 

Cabbage, red, cooked

1/2 cup

75

22

1.9

25

8

196

18

 

Cantaloupe

1/2 cup, cubed

80

27

0.7

2706

30

214

17

 

Carambola (a.k.a. star fruit)

1 medium

91

28

2.5

56

31

121

11

 

Carrots,raw

1 medium carrot, raw

61

25

1.7

10255

4

195

12

 

Carrots, cooked

1/2 cup, sliced coins

78

27

2.3

13418

3

183

11

 

Carrots, baby, raw

8 medium carrots

80

28

1.4

11032

7

190

26

 

Cauliflower, green raw

1/2 cup, chopped

32

10

1

50

28

96

18

 

Cauliflower, green cooked

1/2 cup, chopped

62

14

1.7

7

28

88

27

 

Cauliflower, white raw

1/2 cup, cut chopped

50

12

1.2

6

23

152

28

 

Cauliflower, white cooked

1/2 cup, cut chopped

62

14

1.7

7

28

88

27

 

Celery, raw

2 medium stalks

80

11

1.3

359

3

208

29

 

Chayote, raw

1/2 cup,chopped pieces

66

11

1.1

37

5

82

61

 

Cherimoya

1/2 cup, chopped

78

58

1.8

0

9

210

14

 

Cherries

1/2 cup, about 10 cherries

73

46

1.5

46

5

161

3

 

Cherry tomatoes, (Nutrition Pro)

1/2 cup

75

14

0.9

467

10

178

11

 

Chile peppers, green, raw

1/2 cup, chopped

75

30

1.1

884

182

255

17

 

Chile peppers, red, raw

1/2 cup, chopped

75

30

1.1

714

108

242

17

 

Collard Greens, cooked

1/2 cup, chopped

95

25

2.7

7708

17

110

88

 

Corn, yellow cooked

1/2 cup

82

89

2.3

216

5

204

38

 

Corn, white cooked

1/2 cup

82

89

2.2

2

5

204

38

 

Corn-on-the cob, yellow, cooked

Kernels from 1 medium cob

63

59

1.8

146

3

158

20

 

Corn-on-the cob, white, cooked

Kernels from 1 medium cob

63

59

1.3

3

3

158

20

 

Cranberries, raw

1/2 cup

55

25

2.5

33

7

47

1

 

Cranberries, raw

1/2 cup whole berries

48

22

2.2

28

6

40

0

 

Cranberries, dried, sweetened

1/3 cup

40

123

2.3

0

0

16

0

 

Cucumber

1/2 cup, sliced

52

8

0.3

55

2

76

4

 

Currants, dried

1/4 cup

36

102

2.4

26

2

321

4

 

Dates

5 dates

42

117

3.3

4

0

272

8

 

Eggplant, cooked

1/2 cup, cubed

50

17

1.2

18

1

61

7

 

Endive, Raw

1 cup chopped

50

8

1.6

1084

3

157

71

 

Figs, raw

2 medium

100

74

2.9

142

2

232

6

 

Figs, dried

1/4 cup (about 4 figs)

38

93

3.7

4

0

253

3

 

Grape juice, purple, unsweetened

3/4 cup juice

190

116

0.2

15

0

250

6

 

Grapefruit, pink or red

1/2 medium

123

52

2

1414

38

166

16

 

Grapefruit, white

1/2 medium

118

39

1.3

39

439

175

12

 

Grapefruit juice, pink

3/4 cup

185

72

0.3 (Original Value)

815

70

300

19

 

Grapefruit juice, white, unsweetened

3/4 cup

185

70

0.2

13

54

283

19

 

Grapes, green

1/2 cup, about 15 grapes

77

53

0.7

51

8

147

2

 

Green Beans, raw

1/2 cup

55

17

1.9

380

9

115

20

 

Green beans, cooked

1/2cup

63

22

2

438

6

91

21

 

Guava

1 fruit

55

37

3

343

126

229

27

 

Honeydew melon

1/2 cup cubed

89

32

0.7

44

16

202

17

 

Jalepeno peppers, raw

1/2 cup sliced

45

14

1.3

360

20

97

21

 

Jicama

1/2 cup sliced

60

23

2.9

13

12

90

7

 

Kale, cooked

1/2 cup chopped

65

18

1.3

8854

27

148

8

 

Kiwifruit

1 large

91

56

3.1

159

68

302

0

 

Lemons

1 medium

58

17

1.6

13

31

80

6

 

Lettuce, Bibb (a.k.a. Boston)

1 cup, shredded

55

7

0.6

1822

2

131

40

 

Lettuce, iceberg

1 cup, shredded

55

8

0.7

276

2

78

16

 

Lettuce, green leaf

1 cup, shredded

36

5

0.5

2666

7

70

14

 

Lettuce, red leaf

1 cup, shredded

28

4

0.3

2098

1

52

10

 

Lettuce, Romaine

1 cup, shredded

47

8

1

2729

11

116

64

 

Limes

1 medium

67

20

1.9

34

20

68

5

 

Mandarin oranges, canned

1/2 cup

126

77

0.9

1058

25

98

6

 

Mangos

1/2 cup (about 1/3 of a medium fruit)

83

54

1.5

631

23

129

12

 

Mushrooms, raw

1/2 cup, chopped

35

8

0.3

0

1

111

6

 

Mustard greens, raw

1 cup

56

15

1.8

5880

39

198

105

 

Mustard greens, cooked

1/2 cup

70

10

1.4

4426

18

141

51

 

Napa cabbage, cooked

1/2 cup, chopped

55

7

0.9

532

9

124

29

 

Nectarines

1 medium fruit

136

60

2.3

452

7

273

7

 

Okra, cooked

1/2 cup

80

18

2

226

13

108

37

 

Olives, black

1/4 cup, whole

34

39

1.1

135

0

3

0

 

Onions, white

1/2 cup, chopped

80

34

1.1

2

5

115

15

 

Onions, green/scallions

1/2 cup, chopped

50

16

1.3

498

9

138

32

 

Oranges

1 medium

131

62

3.1

295

70

237

39

 

Orange juice (from concentrate)

3/4 cup juice

187

82

0.4

146

61

355

34

 

Orange juice (fresh)

3/4 cup juice

186

84

0.4

372

93

372

56

 

Papayas

1/2 cup, cubed

70

27

1.3

766

43

180

27

 

Parsnips, cooked

1/2 cup sliced

78

55

2.8

0

10

286

45

 

Peaches

1 medium

98

38

1.5

319

7

186

4

 

Pears

1 medium

166

96

5.1

38

7

198

12

 

Peas, cooked

1/2 cup

80

67

4.4

641

11

217

50

 

Persimmons, Japanese-style

1/2 medium

168

118

6

2733

13

270

13

 

Pineapple, fresh varieites

1/2 cup, chopped

78

37

1.1

43

28

89

12

 

Pineapple, fresh, extra sweet varieties

1/2 cup, diced

78

40

1.1

44

44

84

15

 

Pineapple canned, in its own juices

1/2 cup, chunks

91

54

1.2

45

9

112

5

 

Pineapple juice, canned without added vitamin C

3/4 cup juice

188

99

0.4

9

19

244

34

 

Pineapple juice with added vitamin C

3/4 cup juice

188

99

0.4

9

82

244

34

 

Plantains, cooked

1/2 cup slices

77

89

1.8

700

8

358

20

 

Plums

2 medium plum

132

61

1.8

455

13

207

7

 

Plums, dried (prunes)

1/4 cup, about 5 medium prunes

43

102

3

332

0

311

2

 

Pomegranates

1 medium

154

105

0.9

166

9

399

9

 

Potatoes, baked, flesh and skin skin

1/2 cup

61

57

1.3

6

6

326

17

 

Potatoes, baked, flesh only skin

1/2 cup

61

57

0.9

0

8

239

5

 

Prune juice

3/4 cup

192

136

1.9

6

8

530

0

 

Pummelo

1/2 cup, slices

95

36

0.9

8

58

205

0

 

Pumpkin, canned

1/2 cup

123

42

3.6

19065

5

252

15

 

Pumpkin, cooked from fresh

1/2 cup, boiled

123

24

1.3

6115

6

282

11

 

Quince

medium

92

52

1.7

37

14

181

3

 

Radicchio, raw

1 cup, shredded

40

9

0.4

11

3

121

24

 

Radishes

1/2 cup sliced, about 10 medium radishes

58

9

0.9

4

9

135

14

 

Raisins, seedless

1/4 cup

41

123

1.5

0

1

309

2

 

Raspberries

1/2 cup

62

32

4

20

16

93

13

 

Rhubarb, raw

1 cup, diced

122

26

2.2

124

10

351

9

 

Rutabagas, cooked

1/2 cup, mashed

170

25

1.8

1

18

236

15

 

Shallots, raw

1/2 cup, chopped

80

58

1.2

952

6

267

27

 

Snow pea pods, raw

1 cup whole

63

26

1.6

685

38

126

26

 

Snow pea pods, cooked

1/2 cup, whole

80

34

2.2

824

38

192

23

 

Spinach, raw

1 cup packed leaves

30

7

0.7

2813

8

167

58

 

Spinach, cooked

1/2 cup

90

21

2.2

9433

9

419

131

 

Strawberries, fresh

1/2 cup, sliced

83

27

1.7

10

49

127

20

 

Strawberries, fresh

1/2 cup, whole

72

23

1.4

9

42

110

17

 

Strawberries, frozen

1/2 cup, whole

75

26

1.6

34

31

110

13

 

Sweet Potatoes, raw

1/2 cup, sliced

67

57

2

9434

2

224

7

 

Sweet Potatoes, baked

1/2 cup, mashed

100

76

2.5

15740

13

230

6

 

Swiss chard, cooked

1/2 cup, chopped

88

18

1.8

5358

16

480

8

 

Sun-dried tomatoes

1/4 cup

14

35

1.7

118

5

463

9

 

Tangerines

1 medium

84

45

1.5

572

22

139

13

 

Tomatoes, orange

1 medium

111

18

1

1661

18

235

32

 

Tomatoes, red, cooked

1 medium

123

22

0.9

601

28

268

16

 

Tomatoes, yellow

1 medium

212

32

1.5

0

19

547

64

 

Turnips, cooked

1/2 cup, mashed

115

25

2.3

0

13

204

10

 

Watercress

1 cup

34

4

0.2

1598

15

112

3

 

Watermelon

1/2 cup, cubed

77

23

0.3

438

6

86

2

 

Yam, cooked

1/2 cup cubed

68

79

2.7

83

8

456

11

 

Yellow snap beans, raw

1/2 cup

55

17

1.9

59

9

115

20

 

Yellow snap beans, cooked

1/2 cup

63

22

2.1

51

6

187

21

 

Zucchini squash, raw

1/2 cup sliced

57

9

0.6

113

10

148

16

 

Zucchini squash, cooked

1/2 cup sliced

90

14

1.3

1005

4

228

15

 

 

 

 

 

 

 

 

 

 

 

JodiMy Groups:/groups/EclecticStarParty/groups/JoJoJokes/groups/GottaShareThis/groups/RecipesfromMagickalKitchensModerator for:TheCacklingCauldronticktockretroclock

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