Nutritional Values- Plants [corrupted- needs work]

Values based on 100 gr. of raw food. Nutrient values are in milligrams unless noted.


Food
Name

Type

Calories

Calcium

Phosphorus

Ca:P
Ratio


Protein

Fiber

Net
Carbs

Vit.
A, IU

Vit.
D, IU

Vit.
E, IU

Oxalic
Acid

Source


     Kcalories  milligrams  milligrams   milligrams  milligrams    iU  iU  iU  mg  

Bell Peppers

fruit, berry

20

10

20

0.50:1

2

3

370

.04

Blackberry

fruit, berry

43

29

22

1.32:1

1

5

5

214

.02


Eggplant

fruit, berry

24

9

25

0.36:1

1

3

3

27

0.3

.19

Grape

fruit, berry

69

10

20

0.50:1

1

1

17

66

0

Kiwifruit

fruit, berry

61

34

34

1.00:1

1

3

12

87

0

Berry- Mulberry

2

43

29

22

1.32:1

1

5

5

214

.02

Berry- Pomegranate

2

68

3

8

0.36:1

1

1

16

108

0

Berry- Raspberry

3

52

25

29

0.85:1

1

7

5

33

.02

Berry- Tomato

2

18

10

23

0.43:1

1

3

833

.05

Brassica- Bok Choy

2

13

105

37

2.84:1

1

1

4468

0.9

.02

Brassica- Broccoli

2

34

47

66

0.71:1

3

3

3

660

0.8

0

Brassica- Cabbage

2

24

47

23

2.05:1

2

6

150

0

Brassica- Cauliflower

2

25

22

44

0.50:1

3

2

0

0

Brassica- Kale

2

50

135

56

2.41:1

2

8

15376

.02

Brassica- Mustard Greens

2

26

103

43

2.40:1

3

2

10500

.01

Citrus- Orange (Navel)

2

49

43

23

1.87:1

1

2

11

247

0

Drupe- Apricot

2

48

13

23

0.56:1

1

2

9

1926

0

Drupe- Cherry

0

Drupe- Mango

1

65

10

11

0.90:1

1

2

15

765

0

Drupe- Peach

2

39

6

20

0.30:1

1

1

8

326

0

Drupe- Plum

2

45

6

16

0.38:1

1

1

10

345

0

False Berry- Banana

2

89

5

22

0.22:1

1

3

20

64

0

False Berry- Blueberry

3

57

6

12

0.50:1

1

2

12

54

.02

Vit. C

False Berry- Plantains

2

122

3

34

0.08:1

1

2

30

1127

0

False Berry- Strawberry

1

32

16

24

2.00:1

1

1

6

12

0

Vit. C

Flower- Average

1

0

25

50

0.50:1

H

M

L

Flower- Chrysanthemum

1

24

117

54

2.17:1

3

0

2320

L

Flower- Dandelion

L

Flower- Hibiscus

2

0

4

27

0.15:1

2

0

L

Fruit- Cactus

1

185

452

108

4.19:1

5

18

27

43

0

Fruit- Cucumber w. Peel

2

15

16

24

0.67:1

1

3

105

0

Fruit- Figs

1

74

35

14

2.49:1

1

3

16

142

0

Legume- Green Beans

2

189

170

144

1.18:1

9

13

23

650

.03


Fruit- Mulberries

2

43

39

38

1.00:1

1

2

8

25

Fruit- Okra

2

31

81

63

1.29:1

3

4

375

.05

Fruit- Papaya

1

39

24

5

4.70:1

1

2

8

1094

0

Fruit- Passion fruit

1

97

12

68

0.18:1

2

10

12

1272

0

Fruit- Pineapple

1

48

13

8

1.63:1

1

1

12

56

0

Fungi- Mushrooms

1

22

3

85

0.04:1

1

2

0

0

Grain- Sweet Corn

3

86

2

89

0.02:1

3

16

208

.01

Greens- Beet

2

22

117

41

2.85:1

4

0

6300

1.5

.61

Greens- Chicory

2

23

100

47

2.13:1

4

1

5717

.21

Greens- Collards

1

30

145

10

14.5:1

4

2

6668

.07

Greens- Dandelion

1

45

187

66

2.84:1

4

5

4931

.02

Greens- Kelp

2

43

168

42

4.00:1

1

9

116

Greens- Lambsquarters

3

43

309

72

4.29:1

4

3

11600

1.6

Greens- Parsley

3

36

138

58

2.28:1

3

3

8424

.10

Greens- Spinach

2

23

99

49

2.02:1

2

2

9377

.68

Greens- Swiss Chard

2

19

51

46

1.11:1

2

2

6116

.65

Greens- Turnip

1

32

190

42

4.52:1

3

4

0

.05

Greens- Watercress

2

11

120

60

2.00:1

1

0

4700

.01

Hay- Alfalfa

2

23

105

19

5.52:1

16

H

5.6

Hay- Fescues

Hay- Orchardgrass

Hay- Timothy Grass

2

100

140

64

2.20:1

54

50

Hay- Yard Grasses (Ave.)

2

20

10

5

2.00:1

H

L

Herbs- Basil

1

27

154

69

2.23:1

4

0

5275

0

Leaves- Cactus Pad

1

43

164

17

9.65:1

2

7

457

Leaves- Chrysanthemum

2

24

117

54

2.17:1

3

0

1850

Leaves- Ficus (Fig)

Leaves- Grape

1

93

81

20

4.05:1

2

1

27521

Leaves- Hibiscus

1

0

18

4

4.50:1

4

1

Leaves- Mulberry

1

200

20

10.0:1

Legume- Clover

H

Legume- Green Peas

2

81

25

108

0.23:1

5

9

765

0

Legume- Lima Beans

3

113

34

136

0.25:1

7

5

15

303

.31

Lettuce- ‘Spring Mix’

2

24

2

2

Lettuce- Arugula/Rucola

1

25

160

52

3.08:1

4

2

2373

.43

Lettuce- Endive/Escarole

1

17

52

28

1.86:1

3

0

2167

.03

Lettuce- Greenleaf

2

67

36

29

1.24:1

1

2

7405

0

Lettuce- Iceberg

2

63

18

20

0.95:1

1

2

502

0

Lettuce- Radicchio

2

23

19

40

0.5:1

1

3

27

2.3

Lettuce- Redleaf

2

72

33

28

1.18:1

1

1

7492

0

Lettuce- Romaine

2

77

33

30

1.10:1

2

1

5807

0

Pepo – Muskmelon

1

34

9

15

0.60:1

1

1

7

3382

0

Pepo – Honeydew

1

36

6

11

0.54:1

1

1

8

50

0

Pepo – Watermelon

1

30

7

11

0.69:1

1

0

8

569

0

Pepo- Pumpkin

2

66

21

44

0.48:1

1

6

7384

.02

Pepo- Summer Squash

2

19

21

32

0.66:1

2

2

200

.02

Pepo- Zucchini

2

72

15

38

0.52:1

1

2

200

.02

Pome- Apple

2

52

6

11

0.54:1

0

2

12

54

0

Pome- Hibiscus Calyx

1

49

215

37

5.81:1

1

0

11

287

5

Pome- Pear

2

58

9

11

0.82:1

0

3

12

23

0

Root- Carrot

2

41

33

35

0.94:1

3

7

1200

0

Root- Radishes

2

16

25

20

1.25:1

2

1

7

Sprouts- Alfalfa

2

29

32

70

0.91:1

3

1

150

Sprouts- Kidney

2

29

17

37

0.46:1

0

4

0

Sprouts- Soybean

3

122

67

164

0.41:1

13

1

9

11

Stalk- Celery

3

14

40

24

1.66:1

2

1

400

.02

Tuber- Sweet Potato

2

387

30

47

0.32:1

3

17

14187

.06



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