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Victory Gardens Handbook page 22

  

Gardening e-book:
War Gardens, Victory Gardens

 

THE NUTRITIONAL VALUE OF
VEGETABLES AND FRUITS

PROTEINS, MINERALS, AND VITAMINS IN AVERAGE SERVINGS OF COMMON VEGETABLES

Vegetable Weight
in gms.		   Measure grams  
Iron
Mustard greens 100   1/2 cup cooked 5.6  
Turnip greens 100   1/2 cup cooked 3.5  
spinach 100   1/2 cup cooked 3.4  
Beet greens 100   1/2 cup cooked 3.2  
Swiss chard 100   1/2 cup cooked 3.1  
Dandelion greens 100   1/2 cup cooked 3.0  
Kale 100   1/2 cup cooked 2.5  
Cabbage, fresh leaf 100   2/3 cup cooked 1.8  
Potatoes, white 150   1 medium large 1.7  
Onions, young green 50   5, 5-1/4" long 1.2  
Endive, curled 50   10-15 inner leaves 0.9  
Escarole 50   2 large leaves

0.9

  
Carrots 100   1 large 0.7  
Leeks 100   3-4, 5" long 0.7  
Cabbage, head 100   2/3 cup cooked 0.4  
Lettuce, green 10   1 large leaf 0.1  
Lettuce, iceberg 10   1 large leaf 0.05  
           
Vitamin A        

I.U.
Spinach 100   1/2 cup cooked   10,000-25,000
Beet greens 100   1/2 cup cooked   16,100
Dock or sorrel 100   1/2 cup cooked   15,000
Kale 100   1/2 cup cooked   10,000-20,000
Mustard Greens 100   1/2 cup cooked   10,200
Lambsquarters 100   1/2 cup cooked   10,000
Turnip greens 100   1/2 cup cooked   10,000-15,000
Dandelion greens 100   1/2 cup cooked   9,000-12,000
Escarole 50   2 large leaves   7,500
Broccoli 100   1/2 cup cooked   3,000-9,000
Carrots 100   1 large   2,100-10,000
Parsley 10   10 sprigs   3,000
Collards 100   1/2 cup cooked   2,000-6,000
Squash, winter 100   1/2 cup cooked   2,000-4,000
Endive or Chicory 50   15-20 inner leaves   1,925
Onions, young green 30   5 - 5-1/4"   1,800
Lettuce, green 10   1 large leaf   400,
Lettuce, iceberg 10   1 large leaf   10
 

cover of Victory Gardens Handbook of the Victory Garden Committee
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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