U.S. NEEDS 
STRONG 
Vegetables and fruits rank high as nutritional and protective food. None can 
compare with those grown and picked fresh from your own garden. They are our 
principal sources of vitamins that are so essential to growth in children and good 
health and vigor at all ages. The vitamin source of meat and dairy products is 
also obtained from the vegetation consumed by the animals. 
NUTRITIVE FOOD VALUES OF THE 
POPULAR VEGETABLES AND FRUITS 
The word vegetable is derived from trie Latin "vegetablis" which means enliven- 
ing or animating. The enlivening effect of both vegetables and fruits to the human 
system is generally recognized. Doctors frequently warn us against eating too 
much meat or too much sweets or too much of this or that, but rarely if ever, warn 
us against eating too many vegetables. Great emphasis is placed by those in charge 
of the diet of our armed forces upon the feeding of plenty of vegetables and fruits 
to our soldiers. 
The following chart prepared by the N. Y. State College of Home Economics, 
shows the approximate nutritive food values of the popular vegetables and fruits. 
It will be noted that the vitamin content is very high when compared with other 
foods. 
Food 
Oz. 
Asparagus. . 3.5 
Beans, string 3.5 
Beets 3.5 
Beets, greens 3.5 
Berries 3.5 
Broccoli 3.5 
Brussels sprouts. . . 3.5 
Cabbage 2.6 
Cabbage, Chinese . 1.8 
Cantaloupe 13.6 
Carrots 3.5 
Cauliflower 3.5 
Celery, bleached. . 3.5 
Chard. Swiss 3.5 
Corn, sweet 9.0 
Cucumbers 2.1 
Dandelion 3.5 
Eggplant . . 
Grapes 
Kale 
Lettuce 
Mustard greens 
Onions 3.5 
Parsnips 3.5 
Peas, garden 3.5 
Peppers, sweet .... 2.5 
Potato 4.2 
Rhubarb 3.5 
Rutabagas 
Spinach . . . 
Squash, winter . 
Squash, summer 
3.5 
3.5 
3.5 
1.8 
3.5 
3.5 
3.5 
3.5 
3.5 
Tomato 3 J 
Turnips, white. . . . 3.5 
Turnips, green 3.5 
Watermelon 1 4.0 
cal. = calories 
pro. = protein 
P = phosphorus 
Serv- 
Ca 
P 
Fe 
Vitamins 
Ribo- 
ing 
Pro. Fat Carb 
<7 
/o 
Dai 
ly 
A 
Bi 
C 
flavin 
Cal. 
Grams ( Approx 
Allowance 
I. U. 
meg. 
mg. 
meg. 
26 
2 

4 
3 
3 
8 
700 
210 
35 
120 
42 
2 

4 
10 
1000 
75 
15 
120 
46 
2 

10 
4 
3 
8 

45 
5 
30 
33 
2 

6 
12 
3 
27 
50 
450 
62 
1 
1 
12 
4 
2 
8 
150 
45 
37 
3 

6 
18 
5 
12 
9000 
111 
70 
225 
58 
4 
1 
8 
3 
9 
10 
200 
180 
75 
24 
1 

4 
4 
2 
3 
75 
56 
45 
68 
8 
1 

1 
3 
2 
4 
1000 
38 
20 
23 
50 
1 

10 
8 
2 
13 
450 
90 
45 
90 
45 
1 

9 
6 
3 
5 
2100 
60 
5 
60 
31 
2 

5 
15 
5 
8 
30 
150 
75 
105 
20 
1 

3 
10 
4 
5 
10 
30 
5 
35 
25 
1 

4 
13 
4 
26 
9000 
38 
90 
100 
3 
1 
19 
2 
8 
11 
1275 
344 
26 
153 
8 


2 
1 
2 
12 
27 
6 
14 
52 
3 
1 
9 
11 
3 
26 
12.000 
100 
28 
1 

5 
1 
2 
4 
35 
45 
10 
30 
78 
1 
I 
15 
2 
3 
6 
45 
3 
24 
44 
3 
1 
8 
23 
5 
21 
20.000 
150 
125 
600 
9 
1 

1 
1 
2 
2 
50 
38 
7 
23 
31 
3 

5 
28 
5 
47 
135 
125 
49 
2 

10 
5 
4 
4 

30 
8 
90 
65 
2 
1 
14 
8 
6 
120 
23 
100 
1 
17 
3 
10 
IX 
1000 
420 
25 
195— 
20 
1 

4 
1 
1 
2 
3500 
21 
88 
84 
100 
3 

22 
2 
5 
9 
36 
144 
16 
54 
18 
1 

4 
6 
1 
5 
20 
41 
1 

9 
9 
4 
4 
1750 
45 
20 
24 
2 

3 
10 
3 
22 
25.000 
120 
75 
375 
43 
2 

9 
2 
2 
5 
4000 
45 
5 
75 
19 
1 

4 
2 
1 
3 
1000 
45 
45 
21 
1 

4 
1 
2 
3 
1100 
78 
23 
60 
35 
1 

8 
4 
4 

36 
30 
36 
37 
3 

5 
43 
4 
29 
10.000 
120 
150 
360 
50 
1 

11 
4 
2 
7 
96 
13 
48 
GARDEN 
Key to symbols in this chart: 
carb. - carbohydrate * I.U. = international units 
ca. = calcium mg. = milligram 
Fe = iron meg- = microgram 
( 1 000 meg. = 1 mg.) 
FOR 
ICTORY 
THE PRESERVATION 
OF VEGETABLES 
There are many methods now available 
for carrying vegetables and fruits over 
the winter months. Besides the storing 
of vegetables in the cellar and in pits out- 
doors, they can also be preserved by 
canning, quick freezing and dehydrating. 
Information covering the storage and 
canning methods will be found in Hen- 
derson's Garden Guide & Record . 
Bulletins on quick freezing and dehydra- 
tion can be obtained through your State 
Agricultural Experiment Station. 
Seed testing scenes at Henderson's Trial Grounds, 
Red Bank, N. J. Trials of Bush Beans. 
Seed samples being tested in one of our greenhouses 
at Red Bank, for germination and viability. 
Cabbage trials at Red Bank. Henderson's Cabbage seed 
is famous for uniformity and trueness to type. 
Lettuce trials at Red Bank. Headin varieties and Romaine, 
a few samples of late garden Peas in the background. 
Send for our list of Early Transplanted and Pot Grown Vegetable Plants. It is published in April 
