|
|
THE NUTRITIONAL VALUE OF
VEGETABLES AND FRUITS
PROTEINS, MINERALS, AND VITAMINS IN AVERAGE SERVINGS OF COMMON
VEGETABLES
|
Vegetable |
Weight
in gms. |
|
Measure |
|
milligrams |
Niacin
NOTE: The majority of foods are not yet analyzed for niacin
content and hence tables of values for this nutrient are only
fragmentary now. Hence the following list of niacin-containing
vegetables is not complete. |
| Beans,
soy, fresh |
100 |
|
2/3-3/4
cup |
|
4.8 |
|
Spinach, fresh |
100 |
|
1/2
cup, cooked |
|
1.7 |
|
Potatoes, white |
100 |
|
1
small, boiled |
|
1.5 |
| Pepper,
green |
100 |
|
1 pod
or shell |
|
1.2 |
| |
|
|
|
|
|
|
Ascorbic Acid (Vitamin C)1* |
|
|
| Mustard
greens |
100 |
|
1/2 cup
cooked |
|
125 |
|
Pepper, green |
100 |
|
1/2 empty shell |
|
90-150 |
|
Cabbage, green |
50 |
|
1/2-3/4
cup, raw |
|
25-45 |
| Turnip,
white |
100 |
|
1/2
cup, cubes |
|
20-30 |
| Tomato, red |
100 |
|
1
medium |
|
21-24 |
|
Cabbage, Chinese |
50 |
|
1 large serving |
|
20 |
| Turnip
greens |
100 |
|
1/2 cup cooked |
|
20-60 |
| Spinach |
100 |
|
1/2 cup
cooked |
|
15-50 |
| Potato,
white |
150 |
|
1
medium cooked (allows for 50% loss in cooking |
|
10.5-22.5 |
| Onions,
young green |
50 |
|
5,
5-1/4" long |
|
7 |
| Endive,
curled |
50 |
|
15-20 leaves |
|
5-7 |
|
Watercress |
10 |
|
10 average springs |
|
4.3-6.6 |
| Carrot |
100 |
|
1 large |
|
3-5 |
| 1
These data are based upon the vitamin C content of raw
vegetables, unless otherwise indicated.
* With the exception of potatoes
only vegetables are listed which can be eaten raw and if well
masticated, be digested fairly well. Cooking may destroy
considerable amounts of vitamin C unless it is done for a short
time only with much care. |
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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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