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Vegetables Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that those listed foods which contain the listed vitamins in significant quantities.

Vegetable

Amount

Minerals Contained
(in descending order)

Vitamins Contained
(in descending order)


Peas
One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.
Potassium 433.6 mg
Phosphorus 187.2 mg
Magnesium 62.4 mg
Calcium 43.2 mg
Sodium 4.8 mg
Selenium 3.0 mg
Iron 2.5 mg
Zinc 1.9 mg
Manganese 0.8 mg
Contains small amount of copper.
Vitamin A 955.2iu
Vitamin C 22.72 mg
Vitamin B3 3.23 mg
Vitamin B9 100.8 mcg
Vitamin B1 0.41 mg
Vitamin B6 0.35 mg
Contains some other vitamins in small amounts.

Potatoes

One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.
Potassium 610 mg
Phosphorus 78 mg
Magnesium 39 mg
Calcium 7.8 mg
Sodium 7.8 mg
Iron 0.55 mg
Selenium 0.46 mg
Zinc 0.45 mg
Contains small amounts of manganese and  copper.
 
Vitamin C 20 mg
Vitamin B3 2.18 mg
Vitamin B5 0.9 mg
Vitamin B6 0.5 mg
Vitamin B9 14 mcg
Contains some other vitamins in small amounts.

 

Spinach

One cup of raw spinach contains 0.86 grams of protein and .81 grams of fiber.
Potassium 167.4 mg
Phosphorus 14.7 mg
Magnesium 23.7 mg
Calcium 29.7 mg
Sodium 23.7 mg
Iron 0.81 mg
Selenium 0.3 mg
Contains small amounts of manganese, copper and Zinc.
 
Vitamin A 2014.5 mg
Vitamin C 8.43 mg
Vitamin B9 58.2 mcg
Vitamin K 145 mcg
Contains some other vitamins in small amounts.

(Zucchini)

 

Squash, Summer

One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.
Potassium 345.6 mg
Phosphorus 7.2 mg
Magnesium 43.2 mg
Calcium 48.6 mg
Sodium 1.8 mg
Iron 0.65 mg
Manganese 0.38 mg
Selenium 0.36 mg
Zinc 0.7 mg
Contains small amount of  copper.
Vitamin A 516.6 mg
Vitamin C 9.9 mg
Vitamin B3 0.92 mg
Vitamin B9 36 mcg
Contains some other vitamins in small amounts.

 

Squash, Winter

One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.
 
Potassium 181.3 mg
Phosphorus 21.7 mg
Magnesium 17.0 mg
Calcium 32.5 mg
Sodium 27.9 mg
Iron 0.52 mg
Selenium 0.46 mg
Contains small amounts of manganese,  copper and Zinc.
Vitamin A 17.5 mg
Vitamin C 5.4 mg
Vitamin B3 1.25 mg
Vitamin B9 57.4 mcg
Vitamin B5 0.55 mg
Contains some other vitamins in small amounts.

 

 

Sweet Potatoes

One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.
Potassium 273 mg
Phosphorus 29.5 mg
Magnesium 13.5 mg
Calcium 6.2 mg
Sodium 11.0 mg
Iron 0.55 mg
Selenium 0.5 mg
Manganese 0.6 mg
Zinc 0.3 mg
Also contains small amount of copper.
Vitamin A 24,877mg
Vitamin C 28.0 mg
Vitamin B5 0.74 mg
Vitamin B3 0.69 mg
Vitamin B9 26.2 mcg
Contains some other vitamins in small amounts.
Tomato (see fruit)

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