Nice E Vegetable Food Values Chart 127 
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) (G) 
FOOD Oz. Measure ries Gms. Mgs. Mgs. IU. Mgs. Megs. Mgs. 
Asparagus (Fresh) 3.5 12 stalks 26 2.2 21 1.00 500 165 20(CK) .100 
Beans, Green (Steamed) 2.4 WWeup 28 1.4 a 0.80 800 .042 #810 .072 
Beans, Lima (Steamed) 2.9 cup 100 6.0 23 1.95 405 2121 12 . 203 
Beans, Lima (Dried) 3.9. 44cup 150 7.8 30 2r75 45 294 — 344 
| Beans, Navy (Dried, CK) Sones Cup 135 8.8 58 3.88 _ 195 — .126 
Beans, Soy (Dried) 10 cup 100 1155. 69 1.95 30 4385 — 778 
Beet Greens (Steamed) 3.5 cup 33 2.0 Oj sae ciaaia se te ts 625 
Beets (Fresh, Steamed) 3.5 2 beets 50 1.8 30 0.93 100 054 4 .095 
| Broccoli (Steamed) 2.0 cup 20° 1.9 81 0.80 3440 .026 =15 201 
Brussels Sprouts (Steamed) 3.5 7 sprouts 58 4.4 27 1621 400 my Bie = BY + 
Cabbage, Chinese (Shredded) 2.2 cup 10 0.9 oy 0.62 870 .048 16 .046 
Cabbage (Shredded) 15 cup 13 0.7 19 0.30 ats -045> 30 043 
Cabbage (Steamed) 3.0 cup 40 2.0 58 0.90 70 .087 =18 128 
Cantaloupe (Raw) 13.6 Wémelon 50 tel 31 0.71 820 106 55 nish 
Carrots (Steamed) 2.3 cup 30 0.7 31 0.41 2045 056 2 .059 
| Carrots (Raw) 1.9 learrot'4” 25 0.6 25 0.34 1710 .054 2 .049 
Cauliflower (Steamed) 2.9 4 head 25 i. 18 Oni 40 OBB ail 152 
Celery (Raw) . 2.2 4 pieces 12 0.8 51 0.40 15 .022 Ae O20, 
Chard, Swiss (Steamed) 3.5 Mécup 30 5 # 3.35 16700 te 20 .097 
Corn, White (Canned) 45 Wocup§ 125 S.2 6 0.45 ## 128 8 ay 
Corn, Yellow (Steamed) 3.4 Wcup 100 313 6 0.46 500 .181(R) 9(R) .060 
Cucumbers (Raw) 3.5  14slices 14 0.7 10 0.35 35 .090 8 075 
Eggplant (Fried) 1.9 1 slice 135 3.5 19 0.68 215 .030 — .063 
Endive, French (Raw) 3.5 2stalks 24 1.6 74 1.20 is 099 12 235 
Escarole, Green (Raw) 3.5 4 leaves 20 1G: 74 1.50 20000 084 8 . 250 
Honeydew (Raw) 2.4 Wéoup 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 E.G 2148 3.64 13000 .090(R) 18 244 
Onions (Raw) 2.2 I1medium 30 1.0 20 0.30 — .039 Occ 028 
Parsnips (Steamed) 2.9 4 pieces 50 ie 46 0.59 trace .119(R) 1l a 
Peanuts (Raw) 0.3 10kernels 50 Zao 6 0.18 — .050 _ .032 
Peas (Canned) 4.2 lécup 65 4.5 15 1.31 735 295 7 165 
Peas (Steamed) 2.1 cup 65. 4.5 15 Tal 745 old 7 146 
Peppers (Raw) 2.4 Ilpepper 20 0.8 8 0.27 3450 .O17 8&8 027 
Pickles (Sweet) 18 4small 40 i) a Nee ee a> iia = 
Popcorn (Popped) 0.6 1 cup 65 1.8 3 0.32 -- + _ + 
Potatoes, Sweet (Baked) 5.8 Imedium 200 3.0 53 1.26 4050 053 10 .146 
Potatoes, White (Baked) 4.2 1medium 100 2.6 14 1.10 45 Bis a .072 
Radishes (Raw) 3.5 10 roots 30 ike 32 0.85 trace .075 16 .030 
Rhubarb (Stewed) 3.9 Wcup 100 0.2 154 0.20 35 .007 6 
Rutabagas (Steamed) 43 lWécup 50 abet 90 0.61 GS MU .092 
Sauerkraut 2.6 lWécup 20 123 30 2.48 20 .019 4 ts 
Spinach (Steamed) 2.9 cup 20 1.7 ### 2.10 16600 .067 14 .290 
Squash, Hubbard (Steamed) 3.5 Il cup 42 155 18 0.53 3000 .048(R) 6 081 
Squash, Summer (Steamed) 3.5 Jlcup 18 0.6 iY 0.33 300 .032 2 .081 
Strawberries (Raw) 3.6 Weup 40 120 22 0.70 75 ~=.020—s 39 trace 
Tomato Juice (Canned) 8.8 1 cup 60 2.4 15 1.50 2130 F230 OS 125 
Tomatoes (Raw) 5.1 I1medium 30 Lei. 14 0.65 1240 .136 =. 33 .073 
Turnip Greens (Steamed) 3.2 cup 30 2.4 208 2.84 16400 Pig 16 . 287 
Turnips, White (Steamed) 3.1 J6cup 25 0.9 43 0.38 Lipeeocse ) 11 054 
Watercress (Raw) 3.5 1 bunch 20 16 148 2.70 1900 125 55 225 
Watermelon (Raw) Od) 1 slice 100 13 27 0.77 Dit line 25 mil? 
(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. 
##Value not significant unless corn is yellow. ++Good source. 
###Not available. +Fair source. 
—Not contained or in sufficient quantity to be mentioned. 
