Vegetable

Vegetable

( Amount of Minerals & Vitamins contained )

Artichoke

One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.Potassium - 425 mg
Phosphorus - 103 mg
Magnesium - 72 mg
Calcium - 54 mg
Also contains small amounts of selenium, iron , manganese , copper and zinc. Vitamin C - 12 mg
Niacin - 1.2 mg
Pantothenic Acid - .5 mg
Folate - 61.2 mcg
Vitamin A - 212 IU
Contains some other vitamins in small amounts.

Asparagus

Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber. Potassium - 144 mg
Phosphorus - 48.5 mg
Calcium - 18 mg
Sodium - 10 mg
Magnesium - 9 mg
Also contains small amounts of selenium , iron , manganese, copper and zinc. Vitamin A - 485 IU
Vitamin C - 9.7 mg
Niacin - .974 mg
Folate - 131 mcg
Contains some other vitamins in small amounts.

Avocado
Strictly speaking, an Avocado is a fruit

Broccoli
Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.Potassium - 228 mg
Phosphorus - 46 mg
Calcium - 36 mg
Sodium - 28 mg
Magnesium - 18.7 mg
Iron - .65 mg
Vitamin K - 110 mcg
Also contains small amounts of selenium, manganese , copper and zinc . Vitamin A - 1083 IU
Vitamin C - 58 mg
Niacin - .45 mg
Pantothenic Acid - .4 mg
Folate - 39 mcg
Contains some other vitamins in small amounts.


Carrots

Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.Potassium - 177 mg
Sodium - 51.5 mg
Calcium - 24 mg
Magnesium - 10 mg
Iron - .48 mg
Also contains small amounts of selenium, manganese, zinc. Vitamin A - 19,152 IU
Vitamin C - 1.8 mg
Niacin - .4 mg
Pantothenic Acid - .2 mg
Vitamin B6 - .2 mg
Contains some other vitamins in small amounts.


Cauliflower

Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.Potassium - 88 mg
Phosphorus - 19.8 mg
Calcium - 9.9 mg
Sodium - 9.3 mg
Magnesium - 5.6 mg
Also contains small amounts of selenium,iron , manganese ,copper and zinc. Vitamin C - 27.5 mg
Vitamin A - 1.5 IU
Pantothenic Acid - .3 mg
Contains some other vitamins in small amounts.


Corn

One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber. Potassium - 191.7 mg
Phosphorus - 79.3 mg
Magnesium - 24.6 mg
Sodium - 13 mg
Calcium - 1.5 mg
selenium - .6 mg
Iron - .5 mg
Zinc - .4 mg
Also contains small amounts of manganese and copper . Vitamin C - 4.8 mg
Vitamin A - 167 IU
Niacin - 1.2 mg
Folate - 27.3 mcg
Pantothenic Acid - .68 mg
Contains some other vitamins in small amounts.


Cucumber

Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.Potassium - 74.9 mg
Phosphorus - 1.4 mg
Magnesium - 5.7 mg
Sodium - 1 mg
Calcium - 7.3 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.Vitamin C - 2.6 mg
Vitamin A - 111.8 IU
Contains some other vitamins in small amounts.
Green Pepper
One small raw pepper contains .66 grams protein and 1.3 grams fiber. Potassium - 131 mg
Phosphorus - 14 mg
Magnesium - 7.4mg
Calcium - 6.7 mg
Sodium - 1.48 mg
Also contains small amounts of selenium , iron , manganese, copper and zinc. Vitamin A - 467.7i u
Vitamin C - 66 mg
Niacin - .4 mg
Folate - 6.8 mcg
Contains some other vitamins in small amounts.


Kale

One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.Potassium - 296.4 mg
Phosphorus - 36.4 mg
Magnesium - 23.4 mg
Calcium - 32 mg
Sodium - 29.9 mg
Iron - 1.2 mg
Manganese - .5 mg
Selenium - 1.2 mg
Vitamin K - 1062 mcg Also contains small amounts of copper and zinc .Vitamin A - 9,620 IU
Vitamin C - 53.3 mg
Niacin - .6 mg
Folate - 17 mcg
Contains some other vitamins in small amounts.


Lima Beans
One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.Potassium - 955 mg
Phosphorus - 208.7 mg
Magnesium - 8.8 mg
Calcium - 32 mg
Selenium - 8.5 mg
Iron - 4.5 mg
Sodium - 3.8 mg
Zinc - 1.8 mg
Manganese - .8 mg
copper - .44 mgPantothenic Acid - .8 mg
Niacin - .8 mg
Folate - 156 mcg
Contains some other vitamins in small amounts.


Mushroom

Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber. Potassium - 129.5 mg
Phosphorus - 36.4 mg
Magnesium - 3.5 mg
Selenium - 3 mg
Calcium - 1.8 mg
Sodium - 1.4 mg
Iron - .36 mg
Also contains small amounts of manganese, copper and zinc . Vitamin D - 26.6 IU
Niacin - 1.4 mg
Vitamin C - .8 mg
Pantothenic Acid - .5 mg
Contains some other vitamins in small amounts.



Onions

One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.Potassium - 110 mg
Phosphorus - 23.1 mg
Calcium - 14 mg
Magnesium - 7 mg
Sodium - 2.1 mg
Selenium - .42 mg
Also contains small amounts of iron, manganese, copper and zinc. Vitamin C - 4.5 mg
Folate - 9 mcg
Contains some other vitamins in small amounts.



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 - .8 mg
Also contains small amount of copper .Vitamin A - 955.2iu
Vitamin C - 22.72 mg
Niacin - 3.23 mg
Folate - 100.8 mcg
Vitamin B1 (thiamine) - .41 mg
Vitamin B6 - .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 - .55 mg
Selenium - .46 mg
Zinc - .45 mg
Also contains small amounts of manganese and copper . Vitamin C - 20 mg
Niacin - 2.18 mg
Pantothenic Acid - .9 mg
Vitamin B6 - .5 mg
Folate - 14 mcg
Contains some other vitamins in small amounts.



Spinach
One cup of raw spinach contains .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 - .81 mg
Selenium - .3 mg
- Vitamin K - 145 mcg
Also contains small amounts of manganese, copper and zinc . Vitamin A - 2014.5 mg
Vitamin C - 8.43 mg
Folate - 58.2 mcg
Contains some other vitamins in small amounts.



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 - .65 mg
Manganese - .38 mg
Selenium - .36 mg
Zinc - .7 mg
Also contains small amount of copper.Vitamin A - 516.6 mg
Vitamin C - 9.9 mg
Niacin - .92 mg
Folate - 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 - .52 mg
Selenium - .46 mg
Also contains small amounts of manganese, copper and zinc .Vitamin A - 17.5 mg
Vitamin C - 5.4 mg
Niacin - 1.25 mg
Folate - 57.4 mcg
Pantothenic Acid - .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 - .55 mg
Selenium - .5 mg
Manganese - .6 mg
Zinc - .3 mg
Also contains small amount of copper .
Vitamin A - 24,877 mg
Vitamin C - 28.0 mg
Pantothenic Acid - .74 mg
Niacin - .69 mg
Folate - 26.2 mcg
Contains some other vitamins in small amounts.