VARIETAL DESCRIPTIONS OF VEGETABLES M4 KEYSTONE SEEDS 
—— OSE EELS 
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) 
Vita- Thia- Ascorbic Ribo- 
Approxi- Pro- Cal- min min Acid flavin 
Weight mate Calo- _ tein cium Iron (A) (B;) (C) (Q) 
FOOD Oz. Measure ries Gms. Mgs. Mgs. IU. Mgs. Megs. Mgs. 
Asparagus (Fresh) 3.5 12stalks 26 op. 21 1.00 500 .165 20(CK) .100 
Beans, Green (Steamed) 2.4 cup 28 1.4 37 0.80 800 042 10 .072 
Beans, Lima (Steamed) 2.9 cup 100 6.0 23 1.95 405 PAL 12 203 
Beans, Lima (Dried) 3.9 Yécup 150 7.8 30 3.75 45 294 — 344 
Beans, Navy (Dried, CK) Ba' 14 cup 135 8.8 58 3.88 — .195 — .126 
Beans, Soy (Dried) 10 cup 100 11.5 69 1.95 30 435 — 778 
Beet Greens (Steamed) 3.5 lYgcup 33 250) ie eo Wy (OMe soa ar ++ 18 625 
Beets (Fresh, Steamed) 33,5) 2 beets 50 1.8 30 0.93 100 054 4 .095 
Broccoli (Steamed) 2.0 14 cup 20 1.9 81 0.80 3440 026 15 .201 
Brussels Sprouts (Steamed) 3.5 7 sprouts 58 4.4 27 iL Pail 400 (ail 32 + 
Cabbage, Chinese (Shredded) 2.2 14 cup 10 0.9 32 0.62 870 048 16 .046 
Cabbage (Shredded) 15 lécup 13 ileare 19 0.30 25 .045 30 043 
Cabbage (Steamed) 3.0 cup 40 2.0 58 0.90 70 087 18 128 
Cantaloupe (Raw) 13.6 melon 50 ikl 31 0.71 820 106 55 sib ye 
Carrots (Steamed) 2.3 Véocup 30 Osi 31 0.41 2045 .056 2 059 
Carrots (Raw) 19> Wearrot:4” ~ =25 0.6 25 0.34 1710 054 2 049 
Cauliflower (Steamed) 2.9 \ head 25 Ley 18 0.77 40 A ihe = ofl 152 
Celery (Raw) - 2.2 4 pieces 12 0.8 51 0.40 15 .022 HERR Apap 
Chard, Swiss (Steamed) 3.5 Yecup 30 155 # 3.35 16700 “iN 20 .097 
Corn, White (Canned) Lome’ s Cup ue 125 332 6 0.45 ‘aia 128 8 + 
Corn, Yellow (Steamed) 3.4 Wécup 100 303 6 0.46 500 .131(R) 9(R) .060 
Cucumbers (Raw) 3.5 14 slices 14 0.7 10 0.35 30 .090 8 075 
Eggplant (Fried) Wey) 1 slice 135 3.5 19 0.68 215 .030 = 063 
Endive, French (Raw) 3.5 2stalks 24 1.6 74 1.20 sas 099 12 235 
Escarole, Green (Raw) 3.5 4 leaves 20 1.6 74 1.50 20000 084 8 250 
Honeydew (Raw) 2.4 lWéeup 24 0.4 .031 5 
Lettuce (Raw) 2.0 *Iceberg 10 0.7 32 0.65 220*  .050 8 .097 
Mustard Greens (Steamed) 2.3 cup 20 1.6 143 3.64 13000 .090(R) 18 244 
Onions (Raw) 2.2 I1medium 30 1.0 20 0.30 — 039 GES 7.028 
Parsnips (Steamed) 2.9 4 pieces 50 Le 46 0.59 trace .119(R) 11 te 
Peanuts (Raw) 0.3 10kernels 50 23 6 0.18 — 050 — 032 
Peas (Canned) 42 l6cup 65 4.5 15 Peal 735 295 7 165 
Peas (Steamed) nl 14 cup 65 4.5 15 i a3 745 Bile ii 146 
Peppers (Raw) 2.4 lpepper - 20 0.8 8 0.27 3450 017 = 8&8 027 
Pickles (Sweet) 1.8 4small 40 0.2 10 0.30 — _ _- — 
Popcorn (Popped) 0.6 1 cup 65 1.8 3 0.32 — + _ GP 
Potatoes, Sweet (Baked) 5.8 1medium 200 i) 53 1.26 4050 .053 10 146 
Potatoes, White (Baked) 4.2 1medium 100 2.6 14 1.10 45 JIB 7 072 
Radishes (Raw) 3.5 10 roots 30 3 32 0.85 trace 075 16 .030 
Rhubarb (Stewed) 3.9 Lécup 100 0.2 150.20 35 .007 6 
Rutabagas (Steamed) 43 llécup 50 ipa 90 0.61 15 018.2920 092 
Sauerkraut 2.6 lécup 20 1.3 30 2.48 20 .019 + at. 
Spinach (Steamed) 2.9 lLocup 20 1.7 § ### 2.10 16600 .067 14 .290 
Squash, Hubbard (Steamed) 3.5 6 cup 42 1.6 18 0.53 3000 .048(R) 6 .081 
Squash, Summer (Steamed) 3.5 6 cup 18 0.6 17 0.33 300 .032 2 081 
Strawberries (Raw) 3.6 cup 40 1.0 22 0.70 105-1020 Sead trace 
Tomato Juice (Canned) 8.8 1 cup 60 2.4 hs 1.50 2130 .230 58 Bie 
Tomatoes (Raw) 5.1 Imedium 30 il 7 14 0.65 1240 a SOMOS .073 
Turnip Greens (Steamed) 3.2 cup 30 2.4 208 2.84 16400 Lise to . 287 
Turnips, White (Steamed) 3.1 4 cup 25 0.9 43 0.38 1154 2033 11 054 
Watercress (Raw) 3.5 1 bunch 20 1:6 518 2.70 1900 125 anL OO 225 
Watermelon (Raw) HZ 1 slice 100 1.3 27 0.77 250 ale 73 BLL? 
(R) Raw (CK) Cooked : : . 
*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. Values not known. 
#Doubtful availability. ++ +Excellent source. 
f##Value not significant unless corn is yellow. ++Good source. 
#H#Not available. +Fair source. 
—Not contained or in sufficient quantity to be mentioned. 
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