Guest guest Posted July 31, 2006 Report Share Posted July 31, 2006 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 http://www.myspace.com/irishfaerie1http://www.frappr.com/irishfaeriegodmother Quote Link to comment Share on other sites More sharing options...
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