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THE NUTRITIONAL VALUE OF
VEGETABLES AND FRUITS
PROTEINS, MINERALS, AND VITAMINS IN AVERAGE SERVINGS OF COMMON
VEGETABLES
|
Vegetable |
Weight
in gms. |
|
Measure |
grams |
|
Protein |
| Beans,
soy, dried |
30 |
|
1/2
cup, cooked |
10.5 |
| Peas,
dried, split |
30 |
|
1/2
cup, cooked |
7.4 |
|
Lentils, dried |
30 |
|
1/2
cup, cooked |
7.4 |
| Peas,
dried, whole |
30 |
|
1/2
cup, cooked |
7.1 |
| Beans,
navy, pea bean, kidney, pinto, and others |
30 |
|
1/2
cup, cooked |
6.6 |
| Beans,
lima, dried |
30 |
|
1/2
cup, cooked |
6.2 |
| Beans,
soy, fresh |
100 |
|
2/3 -
3/4 cup |
12.5 |
| Beans,
soy, sprouts |
100 |
|
1 cup,
scant |
8.5 |
| Beans,
lima, fresh |
100 |
|
1/2 cup |
7.5 |
| Peas,
fresh, shelled |
100 |
|
1/2
cup, scant |
6.7 |
| |
|
|
|
|
| Calcium1 |
|
Cabbage, loose outer leaves |
100 |
|
2/3
cup, cooked |
0.429 |
|
Broccoli leaves |
100 |
|
1/2
cup, cooked |
.314 |
| Turnip
greens |
100 |
|
1/2
cup, cooked |
.254 |
| Mustard
greens |
100 |
|
1/2
cup, cooked |
.220 |
|
Collards |
100 |
|
1/2
cup, cooked |
.202 |
| Kale |
100 |
|
1/2
cup, cooked |
.181 |
|
Broccoli |
100 |
|
1/2
cup, cooked |
.146 |
| Onions,
young, green |
50 |
|
5,
5-1/4" long, 1/2" dia. |
.135 |
|
Dandelion greens |
100 |
|
1/2
cup, cooked |
.113 |
|
Rutabagas s |
100 |
|
1/2
cup, cooked |
.074 |
| Celery
stalk |
50 |
|
2
stalks |
.036 |
| Leeks |
100 |
|
3-4, 5"
long |
.058 |
|
Parsnips |
100 |
|
1/2
large |
.057 |
|
Carrots, fresh |
100 |
|
1 large |
.042 |
|
Escarole |
50 |
|
2 large
leaves |
.037 |
| Endive |
50 |
|
15-20
inner leaves |
.037 |
|
Potatoes |
150 |
|
1
medium large |
.020 |
|
Cauliflower |
70 |
|
4
rounded tablespoons |
.018 |
|
Lettuce, green |
10 |
|
1 large
leaf |
.005 |
|
Lettuce, iceberg |
10 |
|
1 large
inner leaf |
.002 |
1 Only
vegetables of which the calcium is nutritionally available have
been listed. Thus spinach, beet greens, swiss chard, dock, and
sorrell have been omitted intentionally. |
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click for larger photo
Victory Gardens
Handbook of the
Victory Garden Committee
War Services, Pennsylvania
State Council of Defense
April, 1944
TABLE OF CONTENTS
page v
page vi
page vii
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