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Victory Gardens Handbook page 23

  

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  

micrograms
Thiamin or B1
Beans, soy, fresh 100   2/3-3/4 cup   525
Beans, soy, dried 30   1/2 cup cooked   360
Peas, fresh 100   1/2 cup cooked   270-495
Beans, lima, fresh 100   1/2 cup cooked   250-350
Collards 100   1/2 cup cooked   150-250
Dandelions 100   1/2 cup cooked   150-225
Potatoes, white 150       143-248
Turnip greens 100   1/2 cup cooked   138-180
Beans, lima, dried 30   1/2 cup cooked   135-180
Kale 100   1/2 cup cooked   120-190
Beans, navy, pea bean, kidney, pinto & others 30   1/2 cup cooked   120-180
Corn, sweet, yellow 100       120-150
Mustard greens 100   1/2 cup cooked   138
Spinach 100   1/2 cup cooked   95-155
Broccoli 100       80-100
Cabbage, fresh leaf 100       70-140
Turnips, white 100   1/2 cup cooked   65-95
           
Riboflavin1          
Turnip greens 100   1/2 cup cooked   750
Beet greens 100   1/2 cup cooked   625
Kale 100   1/2 cup cooked   400-600
Mustard greens 100   1/2 cup cooked   375
Beans, navy, kidney, pinto 30   1/2 cup cooked   360
Spinach 100   1/2 cup cooked   300-400
Beans, lima, fresh 100   1/2 cup cooked   250
Collards 100   1/2 cup cooked   250
Soy beans, fresh 100       250
Beans, lima dried 30   1/2 cup cooked   237
Soy beans, dried 30   1/2 cup cooked   225
Dandelions 100   1/2 cup cooked   225
Broccoli 100   1/2 cup cooked   200-500
Peas, fresh 100   1/2 cup, scant, cooked   200-250
Cauliflower 70   4 rounded Tbsp.   150-154
Lettuce, green 10   1 large leaf   19
Lettuce, iceberg 10   1 large leaf   4

1 Figures are for raw vegetables. Losses in cooking will vary with method.
 

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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