Minerals (macro)
-----------------------------------
Minerals (micro)
_________
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Parsley Raw |
1tbls |
4 |
85.1 |
1.8 |
.1 |
0 |
.3 |
.1 |
8.1 |
2.5 |
1.8 |
1.6 |
29.1 |
.25 |
.04 |
0 |
|
Parsley Dried |
1 tsp |
1 |
9.0 |
2.8 |
.2 |
0 |
.5 |
.1 |
14.7 |
3.5 |
4.5 |
2.5 |
38.1 |
.98 |
.05 |
.01 |
|
Parsnips Raw |
1 lg |
200 |
79.1 |
152.00 |
3.4 |
1.0 |
35.0 |
4.0 |
100.0 |
154.0 |
24.0 |
91.2 |
1082.0 |
1.40 |
.22 |
.26 |
|
Parsnips Boiled |
1 Cup |
200 |
82.2 |
132.0 |
3.0 |
1.0 |
29.8 |
4.0 |
90.0 |
124.0 |
16.0 |
25.2 |
758.0 |
1.20 |
.22 |
.26 |
|
Potatoes Raw |
1Avg |
100 |
79.8 |
76.0 |
2.1 |
.1 |
17.1 |
.5 |
7.0 |
53.0 |
3.0 |
14.0 |
407.0 |
.60 |
.30 |
.05 |
|
Potatoes Baked In Skin |
1 med |
100 |
75.1 |
93.0 |
2.6 |
.1 |
21.1 |
.6 |
9.0 |
65.0 |
4.0 |
28.8 |
503.0 |
.70 |
.31 |
.18 |
|
Potatoes Boiled in Skin |
1 med |
100 |
79.6 |
76.0 |
2.1 |
.1 |
17.1 |
.5 |
7.0 |
53.0 |
3.0 |
--- |
407.0 |
.60 |
.30 |
-- |
|
Potatoes Pared before Cooking |
1 med |
100 |
82.8 |
65.0 |
1.9 |
.1 |
14.5 |
.5 |
6.0 |
42.0 |
2.0 |
15.3 |
285.0 |
.50 |
.30 |
.13 |
|
Potatoes Mashed milk added |
1 Cup |
200 |
82.8 |
130.0 |
4.2 |
1.4 |
26.0 |
.8 |
48.0 |
98.0 |
602.0 |
-- |
522.0 |
.80 |
.60 |
-- |
|
French Fry From Raw |
1 Cup |
170 |
46.9 |
455.6 |
6.8 |
24.1 |
55.4 |
1.7 |
25.5 |
171.7 |
379.1 |
--- |
1317.5 |
1.87 |
.23 |
-- |
|
French Fried in Cotton seed Oil |
! Cup |
5 |
44.7 |
13.7 |
.2 |
.7 |
1.8 |
.1 |
.8 |
5.6 |
.3 |
-- |
42.7 |
.07 |
--- |
--- |
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Parsley Raw |
340 |
.07 |
6.88 |
-- |
.01 |
.05 |
.01 |
.01 |
4.64 |
Parsley Dried |
234 |
2.13 |
1.22 |
-- |
.01 |
.08 |
.68 |
.01 |
61.20 |
Parsnips Raw |
60 |
2.08 |
32.00 |
.16 |
.18 |
.40 |
1.20 |
.16 |
134.22 |
Parsnips Boiled |
60 |
-- |
20.00 |
.14 |
.16 |
.20 |
--- |
-- |
--- |
Potatoes Raw |
40 |
.05 |
20.00 |
.10 |
.04 |
1.50 |
.38 |
.25 |
19.00 |
Baked in Skin |
-- |
.03 |
20 |
.10 |
.04 |
1.70 |
.22 |
.17 |
10.11 |
Boiled in Skin |
-- |
.03 |
16.00 |
.09 |
.04 |
1.50 |
--- |
-- |
-- |
Boiled, pared before Cooking |
--- |
.04 |
16.00 |
.09 |
.04 |
1.50 |
.21 |
.19 |
10.09 |
Mashed Milk added |
40 |
--- |
20.00 |
.16 |
.10 |
2.00 |
---- |
--- |
20.00 |
Fried from raw |
--- |
--- |
20.00 |
.16 |
.10 |
4.76 |
-- |
-- |
--- |
Fried un cottonseed oil |
--- |
--- |
1.05 |
.01 |
--- |
.16 |
--- |
--- |
1.10 |
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper | |
Pumpkin Raw |
1 oz |
28 |
---- |
4.2 |
.2 |
-- |
.9 |
.14 |
11.0 |
5.3 |
.3 |
--- |
86.3 |
.11 |
.06 |
.03 | |
Pumpkin Canned |
1 Cup |
243 |
90.2 |
80.2 |
2.4 |
.7 |
19.2 |
3.2 |
60.8 |
89.9 |
12.2 |
63.2 |
537.0 |
.97 |
.37 |
.27 | |
Radishes Raw Common |
1 Sm |
10 |
94.5 |
1.7 |
.1 |
0 |
.4 |
.1 |
3.0 |
3.1 |
1.8 |
1.5 |
32.2 |
.10 |
0 |
.01 | |
Radishes Raw oriental |
1 Cup |
95 |
94.1 |
18.1 |
.9 |
.1 |
4.0 |
.7 |
33.3 |
24.7 |
--- |
--- |
171.0 |
.57 |
-- |
-- | |
Rutabagas Raw |
1 oz |
28 |
87.0 |
12.9 |
.3 |
0 |
3.0 |
.3 |
18.5 |
10.9 |
1.4 |
4.2 |
66.9 |
.11 |
--- |
--- | |
Rutabagas Boiled |
1 Cup |
200 |
90.2 |
70.0 |
1.8 |
.2 |
16.4 |
2.2 |
118.0 |
62.0 |
8.0 |
--- |
334.0 |
.60 |
--- |
-- | |
Spinach Raw |
1 Cup |
100 |
90.7 |
26.0 |
3.2 |
.3 |
4.3 |
.6 |
93.0 |
51.0 |
71.0 |
88.0 |
470.03.10 |
.80 |
.20 |
||
Spinach Boiled |
1 Cup |
180 |
92.0 |
41.4 |
5.4 |
.5 |
6.5 |
1.1 |
167.4 |
68.4 |
90.0 |
106.2 |
583.2 |
1.26 |
(.45) |
||
Squash Summer all varieties Raw |
1 Cup |
200 |
94.0 |
38.0 |
2.2 |
.2 |
8.4 |
1.2 |
56.0 |
58.0 |
2.0 |
32.0 |
404.0 |
.80 |
.36 |
--- | |
All varieties boiled |
1 Cup |
210 |
95.5 |
29.4 |
1.9 |
.2 |
6.5 |
1.3 |
52.5 |
52.5 |
2.1 |
25.2 |
296.1 |
.84 |
(.34) |
(.11) | |
Squash, Winter all varieties Raw |
1 Cup |
200 |
85.1 |
100.0 |
2.8 |
.6 |
24.8 |
2.8 |
44.0 |
76.0 |
2.0 |
34.0 |
738.0 |
1.20 |
-- |
-- | |
All Varieties Baked |
1 Cup |
205 |
81.4 |
129.2 |
3.7 |
.8 |
31.6 |
3.7 |
57.4 |
98.4 |
2.1 |
--- |
945.1 |
1.64 |
--- |
--- | |
All Varieties Boiled |
1 Cup |
205 |
88.8 |
77.9 |
2.3 |
.6 |
18.9 |
2.9 |
41.0 |
65.6 |
2.1 |
28.7 |
528.9 |
1.03 |
.35 |
(.10) |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Pumpkin Raw |
700.0 |
--- |
1.49 |
.01 |
.01 |
.01 |
.11 |
.02 |
3.87 |
Pumpkin Canned |
66540.7 |
--- |
12.15 |
.07 |
.12 |
.97 |
.97 |
.10 |
36.45 |
Radishes Raw Common |
1.0 |
0 |
2.60 |
--- |
-- |
.03 |
.02 |
.01 |
2.40 |
Radishes raw Oriental |
9.5 |
---- |
30.40 |
.03 |
.02 |
.38 |
--- |
--- |
--- |
Rutabagas Raw |
162.4 |
--- |
12.04 |
.02 |
.02 |
.31 |
.05 |
.03 |
--- |
Rutabagas Boiled |
1100.00 |
--- |
52.00 |
.12 |
.12 |
1.60 |
---- |
---- |
42.00 |
Spinach Raw |
8100.0 |
--- |
51.00 |
.10 |
.20 |
.60 |
.30 |
.28 |
193.00 |
Spinach Boiled |
14580.0 |
3.60 |
50.40 |
.13 |
.25 |
.90 |
.40 |
.32 |
163 |
Squash all varieties Raw |
820.0 |
--- |
44.00 |
.10 |
.18 |
2.00 |
.72 |
.16 |
62.00 |
All Varieties Boiled |
819.0 |
--- |
21.00 |
.11 |
.17 |
1.68 |
.23 |
.12 |
35.70 |
Squash Winter all Varieties raw |
7400.0 |
---- |
26.00 |
.10 |
.22 |
1.20 |
.80 |
.31 |
34.00 |
All Varieties Baked |
8405.0 |
--- |
26.65 |
.10 |
.22 |
1.44 |
--- |
--- |
--- |
All Varieties Boiled |
7175.0 |
--- |
16.40 |
08 |
.20 |
.82 |
.45 |
.23 |
-- |
Minerals (macro)
-----------------------------------
Minerals (micro)
_________
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Sweet Potatoes Raw all varieties |
1 sm |
100 |
70.6 |
114.0 |
1.8 |
.4 |
26.3 |
.7 |
32.0 |
47.0 |
10.0 |
31.0 |
243.0 |
.70 |
.08 |
.15 |
|
Baked in Skin |
1 sm |
100 |
63.7 |
141.0 |
2.1 |
.5 |
32.5 |
.9 |
40.0 |
58.0 |
12.0 |
-- |
300.0 |
.90 |
--- |
-- |
|
Boiled in Skin |
1 sm |
100 |
70.6 |
114.0 |
1.7 |
.4 |
26.3 |
.7 |
32.0 |
47.0 |
10.0 |
12.00 |
243.00 |
.70 |
--- |
.10 |
|
Swiss chard Raw |
1 Cup |
166 |
91.1 |
41.5 |
4.0 |
.5 |
7.6 |
1.3 |
146.1 |
64.7 |
244.0 |
107.9 |
913.0 |
5.31 |
--- |
--- |
|
Swiss Chard Boiled |
1 Cup |
166 |
93.7 |
29.9 |
3.0 |
.3 |
5.5 |
1.2 |
121.2 |
39.8 |
142.8 |
--- |
532.9 |
2.99 |
--- |
-- |
|
Tomatoes Green Raw |
1 Cup |
100 |
93.0 |
24.0 |
1.0 |
.2 |
5.1 |
.5 |
13.0 |
27.0 |
3.0 |
14.0 |
244.0 |
.50 |
--- |
--- |
|
Ripe Raw |
1 Cup |
100 |
93.5 |
22.0 |
1.0 |
.2 |
4.7 |
.5 |
13.0 |
27.0 |
3.0 |
17.7 |
244.0 |
.50 |
.20 |
.01 |
|
Ripe Boiled |
1 Cup |
240 |
92.4 |
62.4 |
2.4 |
.5 |
13.2 |
1.4 |
36.0 |
76.8 |
9.6 |
--- |
688.8 |
1.44 |
.48 |
--- |
|
Turnip Greens Raw |
1 Cup |
200 |
90.3 |
56.0 |
5.8 |
.6 |
10.0 |
1.6 |
492.0 |
116.0 |
20.0 |
116.0 |
880.0 |
3.60 |
3.82 |
.70 |
|
Boiled in small amount of water |
1 Cup |
150 |
93.2 |
30.0 |
3.3 |
.3 |
5.4 |
1.1 |
276.0 |
55.5 |
11.0 |
15.3 |
116.9 |
1.65 |
.62 |
.23 |
|
Turnips Raw |
1 Cup |
132 |
91.5 |
39.6 |
1.5 |
.3 |
8.7 |
1.2 |
51.5 |
39.6 |
64.7 |
12.5 |
353.8 |
.66 |
.49 |
.21 |
|
Boiled |
1 Cup |
150 |
93.6 |
34.5 |
1.2 |
.3 |
7.4 |
1.4 |
52.5 |
36.0 |
51.0 |
-- |
282.0 |
.60 |
.42 |
.12 |
|
Watercress leaves & stems Raw |
1 piece |
1 |
93.3 |
.2 |
0 |
0 |
0 |
0 |
1.5 |
.5 |
.5 |
.2 |
2.8 |
.02 |
0 |
0 |
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Sweet Potatoes all varieties Raw |
8800.0 |
4.00 |
21.00 |
.10 |
.06 |
.60 |
.82 |
.22 |
12.00 |
Baked in skin |
8100.0 |
--- |
22.00 |
.09 |
.07 |
.70 |
---- |
--- |
18.00 |
boiled in skin |
7900.0 |
4.00 |
17.00 |
.09 |
.06 |
.60 |
.65 |
.12 |
18.00 |
Swiss Chard Raw |
10790.0 |
--- |
53.12 |
.100 |
.28 |
.83 |
.29 |
--- |
-- |
Boiled |
8964.0 |
--- |
26.56 |
.076 |
.18 |
.66 |
--- |
--- |
--- |
Tomatoes Green
|
270.00 |
--- |
20.00 |
.06 |
.04 |
.50 |
--- |
--- |
--- |
Ripe Raw |
900.0 |
.40 |
23.00 |
.06 |
.04 |
.70 |
.330 |
.10 |
39.00 |
Ripe Boiled |
2400.0 |
-- |
57.60 |
.17.12 |
1.92 |
--- |
--- |
--- |
|
Turnip Green Raw |
15200.0 |
4.48 |
278.0 |
.42 |
.78 |
1.60 |
.76 |
.530 |
190.0 |
Boiler in small amount of water |
9450.0 |
1.50 |
103.50 |
.23 |
.36 |
.90 |
.47 |
.23 |
165.32 |
Turnips Raw |
0 |
0 |
47.52 |
.05 |
.09 |
.79 |
.26 |
.12 |
26.40 |
Boiled |
0 |
0 |
33.00 |
.06 |
.08 |
.45 |
.23 |
.10 |
19.50 |
Watercress Leaves & Stems Raw |
49.0 |
.01 |
.79 |
0 |
.00 |
.01 |
-- |
--- |
--- |