Vagetable Vitamin Table at How to Eat Healthier Foods

Vagetable Vitamin Table

Vegetables	Amount	Minerals
Artichoke	One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories , 10.3 grams of fiber .	Potassium - 343 mg Phosphorus - 88 mg Magnesium - 50 mg Calcium - 25 mg Iron - 0.73 mg Zinc - 0.48 mg Copper - 0152 mg Manganese - 0.27 mg Sodium - 72Mg.
Asparagus	Half cup (about 6 spears) cooked with no added salt contains 2.16 grams protein , 20 calories and 1.8 grams of fiber .	Potassium - 202 mg Phosphorus - 49 mg Calcium - 21 mg Iron - 0.82 mg Sodium - 13 mg Magnesium - 13 mg Zinc - 0.54 mg Copper - 0149 mg Manganese - 0139 mg Selenium - 5.5 mcg
Radish	One half cup beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories, 1.7 grams dietary fiber .	Potassium - 259 mg Phosphorus - 32 mg Magnesium - 20 mg Calcium - 14 mg Iron - 0.67 mg Sodium - 65 mg Zinc - 0.3 mg Copper - 0063 mg Manganese - 0277 mg Selenium - 0.6 mcg.
Broccoli	Half a cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories, 2.6 grams dietary fiber .	Potassium - 229 mg Phosphorus - 52 mg Calcium - 31 mg Sodium - 32 mg Magnesium - 16 mg Iron - 0.52 mg Zinc - 0.35 mg Copper - 0048 mg Manganese - 0151 mg Selenium - 1.2 mcg
Squash	One cup of squash, cooked, baked, washed out the salt has not added 1.84 grams of protein and 82 calories .	Potassium - 582 mg Phosphorus - 55 mg Magnesium - 59 mg Calcium - 84 mg Iron - 1.23 mg Zinc - 0.27 mg Copper - 0133 mg Manganese - 0353 mg Sodium - 8 mg
Cabbage	Half cup cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories, 1.4 grams of dietary fiber .	Potassium - 147 mg Phosphorus - 25 mg Magnesium - 11 mg Calcium - 36 mg Iron - 0.13 mg Sodium - 6 mg Zinc - 0.15 mg Copper - 0013 mg Manganese - 0154 mg
Carrot	Half cup cooked with no added salt contains 0.59 grams protein, 27 calories, 2.3 grams of fiber .	Potassium - 183 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Iron - 0.27 mg Sodium - 5 mg Zinc - 0.3 mg Copper - 0052 mg Manganese - 0062 mg
Cauliflower	Half cup cooked with no added salt contains 1.14 grams protein, 14 calories, 1.4 grams of fiber .	Potassium - 88 mg Phosphorus - 20 mg Calcium - 10 mg Iron - 0.2 mg Magnesium - 6 mg Sodium - 9 mg Zinc - .11 mg Copper - 0011 mg Manganese - 0082 mg.
Celery	One cup of celery, raw, cooked, squeezed with no added salt has 1.25 grams protein , 27 calories, 2.4 grams of fiber .	Potassium - 426 mg Phosphorus - 38 mg Magnesium - 18 mg Calcium - 63 mg Iron - 0.63 mg Sodium - 136 mg Zinc - 0.21 mg Copper - 0054 mg Manganese - 0159 mg
Corn	One large ear of yellow corn, cooked with salt does not contain 4.02 grams of protein , 113 calories, 2.8 grams of fiber .	Potassium - 257 mg Phosphorus - 91 mg Magnesium - 31 mg Calcium - 4 mg Selenium - 0.2 mg Iron - 0.53 mg Zinc - 0.73 mg Copper - 0058 mg Manganese - 0197 mg.
Cucumber	Half cup of sliced cucumbers with the skin contains 34 grams of protein, calories and 8 grams of fiber 3 .	Potassium - 76 mg Phosphorus - 12 mg Magnesium - 7 mg Sodium - 1 mg Calcium - 8 mg Iron - 0.15 mg Zinc - .1 mg Copper - 0021 mg Manganese - 0041 mg
Eggplant	One cup of eggplant, cooked, boiled, drained with salt has not added 0.82 g protein, 35 calories, 2.5 grams of dietary fiber .	Potassium - 122 mg Phosphorus - 15 mg Magnesium - 11 mg Calcium - 6 mg Iron - 0.25 mg Sodium - 1 mg Zinc - 0.12 mg Copper - 0058 mg Manganese - 0112 mg
Fennel	One cup of raw fennel has 1.08 grams protein, 27 calories, 2.7 grams of dietary fiber .	Potassium - 360 mg Phosphorus - 44 mg Magnesium - 15 mg Calcium - 43 mg Iron - 0.64 mg Sodium - 45 mg Zinc - 0.17 mg Copper - 0057 mg Manganese - 0166 mg
Green pepper	One small raw pepper contains 0.64 grams protein, 15 calories, 1.3 grams of fiber .	Potassium - 130 mg Phosphorus - 15 mg Magnesium - 7 mg Calcium - 7 mg Iron - 0.25 mg Sodium - 2 mg Zinc - .1 mg Copper - 0049 mg Manganese - 0.09 mg.
Leek	One leek , cooked, not cooked with salt added has 1 gram protein, 38 calories, 1.2 grams of dietary fiber .	Potassium - 108 mg Phosphorus - 21 mg Magnesium - 17 mg of Calcium - 37 mg Iron - 1.36 mg Sodium - 12 mg Zinc - 0.07 mg Copper - 0077 mg Manganese - 0306 mg
Onion	One small onion cooked without salt contains 0.82 grams protein, 26 calories, 0.8 grams of fiber .	Potassium - 100 mg Phosphorus - 21 mg Calcium - 13 mg Iron - 0.14 mg Magnesium - 7 mg Sodium - 2 mg Zinc - 0.13 mg Copper - 0.04 mg Manganese - 0092 mg
Peas	One cup of cooked peas with salt and no further contains 8.58 grams protein, 134 calories and 8.8 grams of fiber .	Potassium - 434 mg Phosphorus - 187 mg Magnesium - 62 mg Calcium - 43 mg Sodium - 5 mg Selenium - 3.0 mg Iron - 2.46 mg Zinc - 1.9 mg Manganese - 0.84 mg Copper - 0277 mg
Potato	One medium baked potato without salt contains 4.33 grams protein, 161 calories and 3.8 grams of fiber .	Potassium - 926 mg Phosphorus - 121 mg Magnesium - 48 mg Calcium - 26 mg Iron - 1.87 mg Sodium - 17 mg Zinc - 0.62 mg Copper - 0204 mg Manganese - 0379 mg
Pumpkin	One cup of pumpkin, cooked, boiled, drained, with salt added did not have 1.76 grams protein, 49 calories, 2.7 grams of dietary fiber .	Potassium - 564 mg Phosphorus - 74 mg Magnesium - 22 mg Calcium - 37 mg Iron - 1.4 mg Sodium - 2 mg Zinc - 0.56 mg Copper - 0223 mg Manganese - 0.218 mg
Radish	One half cup of radishes, raw, has 0.39 grams of protein, calories and 9, 0.9 grams of dietary fiber .	Potassium - 135 mg Phosphorus - 12 mg Magnesium - 6 mg Calcium - 14 mg Iron - 0.2 mg Sodium - 23 mg of Zinc - 0.16 mg Copper - 0029 mg Manganese - 0.04 mg
Spinach	One cup of raw spinach has 0.86 grams of protein, calories and 7 grams of fiber and 0.7.	Potassium - 167 mg Phosphorus - 15 mg Magnesium - 24 mg Calcium - 30 mg Iron - 0.81 mg Sodium - 24 mg Zinc - 0.16 mg Copper - 0039 mg Manganese - 0269 mg
Sweet potato	One baked sweet potato medium skin Contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber .	Potassium - 542 mg Phosphorus - 62 mg Magnesium - 31 mg Calcium - 43 mg Sodium - 41 mg Iron - 0.79 mg Selenium - 0.2 mg Manganese - 0567 mg Zinc - 0.36 mg Copper - 0184 mg

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