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Vegetable Nutrient Guide

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Item

Serv.

Cal.

Protein

Carbohy.

Fat

Sodium

Vit. A

Vit. C

Calcium

Iron

asparagus

5 spears

18

2

2

0

0

10

10

*

*

bell pepper

1 med

25

1

5

1

0

2

130

*

*

broccoli

1 med

40

5

4

1

75

10

240

6

4

green cabbage

1/12 med

18

1

3

0

30

*

70

4

*

carrot

1 med

40

1

8

1

40

330

8

2

*

cauliflower

1/5 med

18

2

3

0

45

*

110

2

2

celery

2 med

20

1

4

0

140

*

15

4

*

cucumber

1/3 med

18

1

3

0

0

4

6

2

2

green (snap) beans

3/4 med

14

1

2

0

0

2

8

4

*

green onion

1/4 cup

7

0

1

0

0

3

20

*

5

Item

Servings

Calo ries

Protein

Carbohy.

Fat

Sodium

Vit. A

Vit. C

Calcium

Iron

iceberg lettuce

1/6 med

20

1

4

0

10

2

4

*

*

leaf lettuce

1 1/2 cups

12

1

1

0

40

20

4

4

*

mushroom

5 med

25

3

3

0

0

*

2

*

*

onion

1 med

60

1

14

0

10

*

20

4

*

potato

1 med

110

3

23

0

10

*

50

*

8

radish

7 rds.

20

0

3

0

35

*

30

*

*

summer squash

1/2 med

20

1

3

0

0

4

25

2

2

sweet corn

1 ear

75

3

17

1

15

5

10

*

3

sweet potato

1 med

140

2

32

0

15

520

50

3

4

tomato

1 med

35

1

6

1

10

20

40

*

2

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