VARIETAL DESCRIPTIONS OF VEGETABLES 
VITAMINS 
RELATIVE FOOD VALUE OF AN AVERAGE SERVING OF VARIOUS VEGETABLES 
(Selected from the book ‘Food Values in Shares and Weights’’ by Prof. Clara Mae Taylor, The Macmillan Co., Publishers) | 



Weight 
FOOD Oz. 
Asparagus (Fresh) 3. 
Beans, Green (Steamed) 2 
Beans, Lima (Steamed) 2 
Beans, Lima (Dried) 3 
Beans, Navy (Dried, CK) 3 
Beans, Soy (Dried) 1 
Beet Greens (Steamed) 3 
Beets (Fresh, Steamed) 3 
Broccoli (Steamed) 2 
Brussels Sprouts (Steamed) 3. 
Cabbage, Chinese (Shredded) 2 
Cabbage (Shredded) 1 
Cabbage (Steamed) 3 
Cantaloupe (Raw) i3 
Carrots (Steamed) 
Carrots (Raw) 
Cauliflower (Steamed) 
Celery (Raw) 
Chard, Swiss (Steamed) 
Corn, White (Canned) 
Corn, Yellow (Steamed) 
Cucumbers (Raw) 
Eggplant (Fried) 
Endive, French (Raw) 
Escarole, Green (Raw) 
Honeydew (Raw) 
Lettuce (Raw) 
Mustard Greens (Steamed) 
Onions (Raw) 
Parsnips (Steamed) 
Peanuts (Raw) 
Peas (Canned) 
Peas (Steamed) 
Peppers (Raw) 
Pickles (Sweet) 
Popcorn (Popped) 
Potatoes, Sweet (Baked) 
Potatoes, White (Baked) 
Radishes (Raw) 
Rhubarb (Stewed) 
Rutabagas (Steamed) 
Sauerkraut 
Spinach (Steamed) 
Squash, Hubbard (Steamed) 
Squash, Summer (Steamed) 
Strawberries (Raw) 
Tomato Juice (Canned) 
Tomatoes (Raw) 
Turnip Greens (Steamed) 
Turnips, White (Steamed) 
Watercress (Raw) 
Watermelon (Raw) 1H. 
(R) Raw (CK) Cooked 
RED HWAMIMORMWOTNNAORBORHENWONWORUNMNOUBRAMNOSOOWRDOUNMNONNOWSORA 
Approxi- 
mate 
Measure 
12 stalks 
lo cup 
14 cup 
14 cup 
1 cup 
14 cup 
1 cup 
2 beets 
1 cup 
7 sprouts 
4 cup 
1 cup 
1, cup 
1% melon 
Vo cup 
1 carrot 4” 
Vy head 
4 pieces 
V6 cup 
16 cup 
Yo cup 
14 slices 
1 slice 
2 stalks 
4 leaves 
V6 cup 
*Iceberg 
V6 cup 
1 medium 
4 pieces 
10 kernels 
Yo cup 
Yo cup 
1 pepper 
4 small 
1 cup 
1 medium 
1 medium 
10 roots 
V6 cup 
1 cup 
4 cup 
V6 cup 
lg cup 
16 cup 
M6 cup 
1 cup 
1 medium 
Yo cup 
1 cup 
1 bunch 
1 slice 
Calo- 
ries 
26 
28 
100 
150 
135 
100 
33 
50 
20 
58 
10 
13 
40) 
50 
30 
25 
20 
12 
30 
125 
100 
14 
135 
24 
20 
24 
10 
20 
30 
50 
50 
65 
65 
20 
40 
65 
200 
100 
30 
100 
50 
20 
20 
42 
18 
40 
60 
30 
30 
25 
20 
100 
4 
KEYSTONE SEEDS 



Pro- 
tein 
Gms. 
jt 
MR ON FPN FORE FMHSOHPNWHOOR ENF HH OOH HEH WOWWHOROCOHNOCORK HE NH ONOHE Db 
WRORMROMDMAUNWHENWRHOWNWDUMNWNORDURBANUAWNMNONDUHPOUNORODWOMNDDORD 
Cal- 
cium 
Mgs. 
21 
37 
23 
30 
58 
69 
95# 
30 
81 
27 
32 
19 
58 
31 
31 
25 
18 
51 
t 
6 
6 
10 
19 
74 
74 
32 
143 
20 
46 
6 
15 
15 
8 
10 
3 
53 
14 
32 
154 
90 
30 
ttt 
18 
17 
22 
15 
14 
208 
43 
143 
27 
Tron 
Mgs. 
1.00 
0.80 
1.95 
3.75 
3.88 
1.95 
3.27 
0.93 
0.80 
1.21 
0.62 
0.30 
0.90 
0.71 
0.41 
0.34 
0.77 
0.40 
3.35 
0.45 
0.46 
0.35 
0.68 
1.20 
1.50 
NSIWIW ODN W OE PDD DWH WHWWNHWWH OWA 
STOOP UDCDOWWOWDHOUDCANONKF KR WOODWORK 
3450 
Vita- 
min 
(A) 
LU. 
500 
800 
405 
45 
30 
+++ 
100 
3440 
400 . 
870 
25 
70 
820 
2045 
1710 
40 
15 
16700 
tt 
500 
35 
215 
+ 
20000 
220* 
13000 
trace 
735 
745 
4050 
Thia- Ascorbic Ribo- 
min Acid — flavin 
(B;) (C) (G) 
Megs. Mgs. Megs. 
165 20(CK) .100 
042 10 .072 
AZT 12 .203 
294 — 344 
195 — .126 
435 _ 778 
Pep 18 .625 
054 4 095 
026 15 .201 
171 32 =f 
.048 16 046. 
-045°02930 043 
087 18 .128 
106 55 MEY, 
056 2 .059 
054 2 .049 
093 21 abe 
.022 AXt* 50097, 
- 20 .097 
128 8 a 
.131(R) 9(R) .060 
.090 8 .075 
030 — 063 
099 12 235 
.084 48 .250 
.031 5 
050 8 .097 
.O90(R) 18 244 
039 67%, +028 
iT19(RY Tk + 
050 — .032 
295 i .165 
pola re 146 
017 83 027 
43:3 ees + 
053 10 .146 
131 re .072 
075 16 .030 
007 6 
.078. 925 .092 
.019 4 te 
067 14 .290 
.048(R) 6 081 
.032 2 081 
020 39 trace 
200 eos “125 
136 .073 
me 16 287 
033 1l 054 
125, eeoe 22d 
11 %esheee 2117 
*Iceberg bleached leaves; green leaves or Romaine 10 times as much vitamine A and 5 times as much riboflavin. 
**Loss in cooking 45 per cent. 
***Loss in cooking 30 per cent. 
#Doubtful availability. 
##Value not significant unless corn is yellow. 
###Not available. 
Values not known. 
++-+Excellent source. 
—Not contained or in sufficient quantity to be mentioned. 
— 108 — 
++Good source. 
+Fair source. 
