Essential Vitamins and Minerals in properly grown Vegetables. Vitamin 
count based on International Units except G (Riboflavin), given in 
Minerals shown in their relative strengths. 
Sherman-Bourquin Units. 















































































































VEGETABLE Amount Units | Vitamin! Vitamin) Vitamin) Vitamin|Calcium| Phos- Iron Man- | Copper 
OR FRUIT Based on A B 1 G ‘e (B2) phorous ganese 
ARTICHOKE 1 medium size 450 80 xX X X X xX XX 
ASPARAGUS, Green 6 to 7 stalks 430 100 350 Kvces 
BEANS, Dry 1% cup, baked 70 50 een XX | ox x eee 
BEANS, Green Ycup, incl. liquid] 450 45 80 xk xx x!) ee 
BEETS, Root V4 cup, cooked 35 100 50 : D&, .¢ 
BEETS, Tops 1% cup, cooked 12,000 320 250 NEXaIGX x XX 1x a 
BROCCOLI 4 cup, cooked 8,000 440 D220 oe eX XXNG S| EXGEXS Non se Ne Nueke 
BRUSSEL SPROUTS ¥% cup, cooked 250 900 x X XX 
CABBAGE, Green Raw | 4% cup, shredded 550 30 600 40 xX X XX 
CABBAGE, Cooked 1 cup 775 750 xXx Nox 
CARROTS Y¥ cup, cooked 3,200 10 35 40 xX X 
CARROTS, Rowan nailed largonaivioes le 3.eA0 12 70 50 Xx 
CAULIFLOWER 1 cup, cooked 50 30 600 6 | Xxx “Xxx. 
CELERY, Green 2 average stalks 300 30 XXX Sexes 
CHARD, Swiss 1 cup, cooked 12,000 320 Pan Dy ||) ODS DG xX X X 
DANDELION, Greens | % cup, cooked 18,000 700 15. xX X D.e).€ 
ENDIVE, Green 1 cup, shredded | 1,500 350 BO. ex XX ae 
KALE 1 cup, cooked | 20,000 12 720 200 |XXx | xxx |xxx 
KOHL-RABI ¥ cup, cooked 12 600 OO erie we. 
LETTUCE Slap bees 1,500 15 125 30 xX Wipe Cae: Xxx. 
MUSTARD Greens ¥ cup, cooked | 12,000 200 20 | XXx XXX = 
PARSLEY 1tblspn, chopped) 900 50 xls Berson 
PEAS, Green 14 cup, cooked 800 100 150 100 xe XX 
PEPPERS, Green 1 medium size 600 2,000 aX XaaXe 
POTATOE, White 1 medium size 80 50 400 40 
POTATOE, Sweet 1 med. in jacket 5,200 30 250 50 
SPINACH Y% cup, cooked | 17,000 25 450 100 box Sx ee sone 
SQUASH, Yellow 4 oz., cooked 2,200 17 90 S Geert Pantene ates Fs 
TOMATOE (Raw) 1 medium size 1,200 10 2,000 30 
TOMATOE 4 cup, cooked 1,050 35 300 XOX DG. 
TURNIP, Root 1 medium size 40 360 20 XX Wace 
TURNIP, Greens ¥% cup, cooked 7,000 12 350 20 | XXX xx tex x 
WATER CRESS 12,000 20 | Ay 350 ie ipo x Gere. Nengat 

Data gathered from Better Homes and Gardens Magazine and Seed World Magazine. 
[4] 
