VITAMINS AND OTHER NUTRIENTS IN VEGETABLES 



CALORIES — Calorie units are measurements of heat or 

 energy-producing value of foods. Approximately, each 

 4,000 calories excess over bodily needs becomes 1 pound 

 of fat. 



Calorie intake must vary with: body weight, age, sex, 

 growth, exercise or work, and temperature. 



VITAMIN A — Helps to strengthen vision; protects against 

 colds and other Infections; builds up organs throughout 

 the body. 



Being soluble in fat. Vitamin A is stored by the body, if 

 excess is taken. It is destroyed in foods by long cooking. 



VITAMIN B1— CThiamin) 



VITAMIN B2— (Riboflavin)— The nerve, "morale" and 

 pep vitamins; very important for normal growth, repro- 

 duction, location and utilization of energy foods. 



Being soluble in water, they do not store up in the body, 

 and must be replenished daily. Partially lost in cooking, 

 if liquids thrown away. 



VITAMIN C — (Ascorbic Acid) — Prevents scurvey, 

 bleeding gums, slow healing of infections, tendency to 

 bruise easily; important in health of teeth and bones. 

 Vitamin C is not stored up in the body, and must be 

 replenished daily. It is easily destroyed in storing, 

 cooking and soaking foods in water. 



PROTEIN — Important for growth and maintenance of 

 life. Foods containing a high content of protein are milk, 

 eggs, cheese, meats, fish, nuts, soybeans, etc. 



CALCIUM — Important to health of bones and teeth and 

 aiding cells of the body to function properly. Milk, 

 buttermilk and cheese are chief sources. 



Stores in bones, if excess is taken. Some authorities do 

 not agree that adults require as much calcium as infanta 

 and children. 



PHOSPHORUS— Gives rigidity to bones and teeth, and 

 works with calcium in furnishing normal growth and 

 maintenance of body cells. 



Is stored in bones or thrown off by kidneys, if excess is 

 taken. Eggs, meats, fish, fowl, whole-grain breads, cereals, 

 milk and buttermilk are chief sources. 



IRON— Enters into composition of red corpuscles of the 

 body, and helps carry oxygen to cells of the body. 

 Sources well utilized are: liver, kidney, heart, lean meats, 

 black strap molasses, egg yolk, dried fruits, cereals. 



Measure 



VEGETABLE 



Calories 



B1 



B2 



Protein 



Calcium 



Phosphorus 



Iron 



Individual 

 Serving 



Units 



(Thiamin) 

 Gammas 



(Riboflavin) 

 M'grams 



(Ascorbic Acid) 

 Milligrams 



Grams 



Milligrams 



Milligrams 



Milligrams 



1 Medium.. 

 8 Stalks 



7 Stalks 



Vl Cup 



Vi Cup 



Vi. Cup 



¥i Cup 



y-i Cup 



Vi Cup 



Vi Cup 



% Cup 



Vi Cup 



1 Cup 



1 Cup 



1 Cup 



Vi Cup 



Vi Cup 



4 Stalks 



4 Stalks 



H Cup 



Vi Cup 



Vi Cup 



1 Medium.. 



1 Medium.. 



Vi Cup 



10 Stalks.... 



Vi Cup 



Vi Cup 



10 Leaves ... 



M Head 



H Small 



Ji Medium 

 Med. Slice.. 



HCup 



\i Cup 



2 Small 



4 Medium.. 



H Cup 



Vi Cup 



18 Nuts 



Vi Cup 



Vi Cup 



1 Medium.. 



2 Medium.. 



1 Medium.. 

 1 Medium.. 

 1 Medium.. 



1 Medium.. 



Ki Cup 



15 Large 



H Cup 



Vi. Cup 



2 Roota 



M Cup 



Vi Cup 



H Cup 



M Cup 



Vi Cup 



1 Medium.. 



8 Ozs 



HCup 



1 Medium.. 

 M Cup 



Artichoke 



Asparagus (bleached) 



Asparagus (green) 



Beans, Lima, dry 



Beans, Lima, green 



Beans, green cooked 



Beets, cooked 



Beet greens, cooked 



Broccoli, flower 



Broccoli, leaf 



Broccoli, stem 



Brussels Sprouts 



Cabbage, Inside, raw 



Cabbage, Chinese, raw 



Cabbage, green, raw 



Cantaloupe (See Melon)... 



Carrots, raw 



Caulinower 



Celery, bleached 



Celery, green 



Chard, leaves, cooked 



Collards, cooked 



Corn, canned, yellow 



Corn, on cob, yellow 



Cucumbers 



Egg Plant 



Endive 



Kale, cooked 



Kohl Rabi 



Lettuce, green 



Lettuce, white 



Melon, Cantaloupe 



Melon, Honey Dew 



Melon, Watermelon 



Mustard Greens, cooked.. 



Okra 



Onions, dry 



Onions, fresh 



Parsley 



Parsnips 



Peanuts 



Peas, dried, cooked 



Peas, fresh, cooked 



Peppers, green 



Peppers pimiento 



Pie Plant (See Rhubarb).. 



Potatoes, sweet 



Potatoes, white, baked 



Potatoes, white, raw 



Potatoes, yam 



Pumpkin 



Radishes 



Rhubarb 



Rutabagas 



Salsify (Oyster Plant) 



Soybeans, dry, cooked 



Spinach, cooked 

 Squash, Hubbard, cooked 

 Squash, summer, cooked.. 



Tomatoes, canned 



Tomatoes, fresh 



Tomato Juice, canned 



Turnips, cooked 



Turnips, raw 



Turnip Greens, cooked 



32 

 20 

 20 

 129 

 116 

 43 

 40 

 28 

 35 

 35 

 35 

 55 

 28 

 30 

 28 



30 

 25 

 19 

 19 

 25 

 41 

 120 

 90 

 15 

 15 

 8 

 45 

 32 

 10 

 10 

 44 

 35 

 90 

 25 

 24 

 45 

 42 

 24 

 65 

 110 

 173 

 100 

 25 

 23 



130 

 92 

 90 



150 

 27 

 22 

 20 

 36 

 78 



108 

 25 

 46 

 15 

 25 

 20 

 48 

 33 

 33 

 28 



200 







1,100 







900 



950 



50 



22,000 



6,000 



30.000 



2,000 



400 







5,000 



160 



4,500 



10 



20 



640 



15,000 



6,300 



900 



860 



35 



70 



15,000 



20,000 







2,000 



125 



900 



100 



450 



11,000 



4ffi 







60 



8,000 



100 



70 



520 



1,500 



700 



500 



3,600 











5,000 



2,500 







650 



25 







10 



11,000 



4,000 



1,000 



1,000 



1,500 



3,700 











11,000 



75 



150 



360 



300 



225 



60 



41 



100 



120 



120 







180 



78 



36 



90 



70 



85 



30 



30 



450 



130 



130 



209 



60 



42 



58 



189 



30 



75 



51 



90 







180 



138 



126 



42 



42 



57 



120 



225 



142 



390 



25 







155 



200 



220 



180 



56 



30 



24 



75 







525 



90 



50 



40 



75 



110 



195 



62 



65 



60 



15 



65 



65 



250 



250 



100 



37 



500 



350 



687 



187 



90 



75 



462 



150 



90 



15 



45 



165 



• 



120 



55 



54 



36 



72 



670 



120 



150 



62 



100 







84 



450 







125 



125 











110 



162 



250 



25 







150 

 75 

 75 



360 

 57 

 54 

 24 



120 

 



300 



312 

 75 

 50 

 50 

 50 



125 

 62 

 62 



450 



10 

 12 

 20 

 

 42 



50 

 65 

 90 

 

 130 

 50 

 50 

 50 



5 



75 



5 



7 



37 



70 



4 



8 



12 



10 



20 



96 



50 



7 



5 



50 



90 



22 



125 



17 



2 



7 



70 



40 











20 



125 



200 



25 



20 



33 



6 



8 



25 



12 



26 



7 







30 



3 



3 



20 

 25 

 48 

 22 

 30 

 130 



1 

 2 

 2 

 8 

 7 

 2 

 2 

 2 

 2 

 3 

 2 

 4 

 2 

 2 

 2 



1 

 2 

 1 

 1 

 2 

 3 

 4 

 3 

 1 

 1 

 1 

 4 

 2 

 1 

 1 

 1 

 

 

 2 

 2 

 1 

 1 



20 

 2 

 5 



12 

 7 

 1 

 1 



3 

 3 

 3 

 2 

 1 

 1 

 1 

 1 

 3 



20 

 2 

 1 

 1 

 1 

 1 

 2 

 1 

 1 

 2 



20 

 21 

 21 

 72 

 21 

 55 

 28 

 94 

 64 

 262 

 83 

 27 

 46 

 400 

 429 



45 

 122 

 78 

 98 

 150 

 207 



10 



11 



104 



195 



195 



49 



17 



32 







33 



291 



72 



41 



41 



23 



60 



15 



17 



28 



12 



19 

 13 

 13 

 44 

 23 

 21 

 48 

 74 

 60 



104 

 78 

 19 

 18 

 10 

 11 

 21 

 56 

 56 



347 



47 

 40 

 40 



386 



130 

 50 

 42 

 40 



105 

 67 

 35 



121 

 34 

 72 

 72 



41 

 60 

 46 

 46 

 50 

 75 

 103 

 103 

 21 

 31 

 39 

 67 

 60 

 28 

 40 

 30 

 

 9 

 84 

 62 

 47 

 47 

 15 

 76 

 73 

 80 

 127 

 28 

 26 



45 

 53 

 53 

 50 

 50 

 29 

 18 

 56 

 53 

 300 

 46 

 15 

 15 

 29 

 29 

 38 

 47 

 47 

 49 



.4 

 1. 

 1. 

 2.9 



.9 

 1.1 

 2.8 

 3.2 

 1.3 

 2.3 

 1.1 

 2.1 



.2 

 2.5 

 2.8 



.9 



.5 



.8 



3.1 



3.4 



.4 



.4 



.3 



.5 



1.2 



2.5 



.7 



1.5 



.5 



.5 



.0 



.6 



9.1 



2.1 



.3 



.4 



9.6 



1.7 



.4 



2.8 



2.0 



.4 



.4 



.9 

 1.5 

 1.5 

 1.1 



.5 



.7 



1.2 



4.0 



2.5 



.5 



.3 



.5 



.4 



1.0 



.5 



.6 



3.4 



WEIGHTS 



1 Gamma (or Microgram) 



1,000 Gammas 



1,000 Milligrams 



28.35 Grams 



1 Milligram Vitamin 



1 Milligram V'itamin 



1 Millionth of gram 



— 1 Milligram 



— 1 Gram 



— 1 Ounce 

 B— 333 Units 

 C— 20 Units 



EQUIVALENT MEASURES 



3 teaspoons 

 16 tablespoons 

 8 ounces 

 32 ounces 



— 1 Tablespoon 

 — 1 Standard cup 

 — ICup 

 —1 Quart 



BIBLIOGRAPHY 



"Vitality, Through Planned Nutrition." Davis. 

 "Food Values in Shares and Weights," Taylor. 

 "Food for Freedom," U. S. Dept. of Agricul- 

 tural Bulletin. 

 A. 4 M. Extension Service Bulletins. 



Reproduced through courtesy of Magnolia Seed Co., Dallas, Texas 

 THESE CHARTS WILL ENABLE YOU TO FOLLOW OUR GOVERNMENT NUTRITIONAL PROGRAM 



