Nutrition from vegetables (part-1)

ASPARAGUS: (half cop cooked with no added salts contains)
Protein – 2.16g
Fiber – 1.8g
Calories – 20

Minerals:
Potassium – 202mg
Phosphorus – 49 mg
Calcium – 21mg
Iron – 0.82mg
Magnesium – 13mg
Zinc – 0.54mg
Copper – 0.149mg
Manganese – 0.139mg
Selenium – 5.5mcg
(Also contains small amounts of other minerals)

Vitamins:
A – 905 Iu
C – 6.9 mg
B1 – 0.146mg
B2 – 0.125mg
B6 – 0.071mg
K – 45.5mcg
E – 1.35mg
(Contains some other vitamins in small amounts)

BEET ROOT: (One half cup with no added salts)
Protein – 1.43g
Fiber – 1.7g
Calories – 37

Minerals:
Potassium – 259mg
Phosphorus – 32 mg
Calcium – 14mg
Iron – 0.67mg
Magnesium – 20mg
Zinc – 0.3mg
Copper – 0.063mg
Manganese – 0.277mg
Selenium – 0.6mcg
Sodium – 65mg
(Also contains small amounts of other minerals)

Vitamins:
A – 30 Iu
C – 3.1 mg
B1 – 0.023mg
B2 – 0.034mg
B6 – 0.057mg
K – 0.2mcg
E – 0.03mg
(Contains some other vitamins in small amounts)



BROCCOLI: (Half cop cooked with no added salts)
Protein – 1.86g
Fiber – 2.6g
Calories – 27

Minerals:
Potassium – 229mg
Phosphorus – 52 mg
Calcium – 31mg
Iron – 0.52mg
Magnesium – 16mg
Zinc – 0.35mg
Copper – 0.048mg
Manganese – 0.151mg
Selenium – 1.2mcg
Sodium – 32mg
(Also contains small amounts of other minerals)

Vitamins:
A – 1207 Iu
C – 50.6 mg
B1 – 0.049mg
B2 – 0.096mg
B6 – 0.156mg
K – 110mcg
E – 1.13mg
(Contains some other vitamins in small amounts)

CABBAGE: (One half cup with no added salts)
Protein – 0.95g
Fiber – 1.4g
Calories – 17

Minerals:
Potassium – 147mg
Phosphorus – 25 mg
Calcium – 36mg
Iron – 0.13mg
Magnesium – 11mg
Zinc – 0.15mg
Copper – 0.013mg
Manganese – 0.154mg
Selenium – 0.5mcg
Sodium – 6mg
(Also contains small amounts of other minerals)

Vitamins:
A – 60 Iu
C – 28.1 mg
B1 – 0.046mg
B2 – 0.029mg
B6 – 0.084mg
K – 81.5mcg
E – 0.11mg
(Contains some other vitamins in small amounts)

CARROT: (Half cup with no added salt)
Protein – 0.59g
Fiber – 2.3g
Calories – 27

Minerals:
Potassium – 183mg
Phosphorus – 23 mg
Calcium – 23mg
Iron – 0.27mg
Magnesium – 8mg
Zinc – 0.3mg
Copper – 0.052mg
Manganese – 0.062mg
Selenium – 0.2mcg
(Also contains small amounts of other minerals)

Vitamins:
A – 13286 Iu
C – 2.8 mg
B1 – 0.051mg
B2 – 0.034mg
B6 – 0.119mg
K – 10.7mcg
E – 0.8mg
(Contains some other vitamins in small amounts)

CAULIFLOWER: (Half cup with no added salt)
Protein – 1.14g
Fiber – 104g
Calories – 14

Minerals:
Potassium – 88mg
Phosphorus – 20mg
Calcium – 10mg
Iron – 0.2mg
Magnesium – 6mg
Zinc – 0.11mg
Copper – 0.011mg
Manganese – 0.082mg
selenium – 0.4mcg
(Also contains small amounts of other minerals)

Vitamins:
A – 7 Iu
C – 27.5 mg
B1 – 0.0261mg
B2 – 0.032mg
B6 – 0.107mg
K – 8.6mcg
E – 0.04mg
(Contains some other vitamins in small amounts)

CELERY: (One cup no added salt)
Protein – 1.27g
Fiber – 2.4g
Calories – 27

Minerals:
Potassium – 426mg
Phosphorus – 38mg
Calcium – 63mg
Iron – 0.63mg
Magnesium – 18mg
Zinc – 0.1mg
Copper – 0.054mg
Manganese – 0.159mg
Selenium – 1.5mcg
Sodium – 136mg
(Also contains small amounts of other minerals)

Vitamins:
A – 782 Iu
C – 9.2 mg
B1 – 0.064mg
B2 – 0.07mg
B6 – 0.129mg
K – 56.7mcg
E – 0.53mg
(Contains some other vitamins in small amounts)