Tuesday, November 18, 2014

Nutritional values of common garden vegetables

Vegetable gardeners are twice blessed. They get the joy of growing plants and working the soil and they get an easy to access supply of fresh vegetables. Additionally, vegetable gardeners know exactly what chemicals have been used or not used on their crops. We all know that fresh vegetables are good for us, but what exactly are the nutritional value of commonly grown vegetable crops? The following list contains nutrition information on some of the most popular garden vegetables.

Tomatoes

Serving size: 1 medium, 5.3 oz

Calories: 25
Total fat: 0 grams
Total carbohydrates: 5 grams
Dietary fiber: 1 gram
Protein: 1 gram
Vitamin A: 20% DV
Vitamin C: 40% DV

Bell Peppers

Serving size: 1 medium, 5.3 oz

Calories: 25
Total fat: 0 grams
Total carbohydrates: 6 grams
Dietary fiber: 2 grams
Protein: 1 gram
Vitamin A: 4% DV
Vitamin C: 190% DV

Cucumbers

Serving size: 1/3 medium, 3.5 oz

Calories:10
Total fat: 0 grams
Total carbohydrates: 2 grams
Dietary fiber: 1 gram
Protein: 1 gram
Vitamin A: 4% DV
Vitamin C: 10% DV

Green (Snap) Beans

Serving size: 1/3 cup, 3.0 oz

Calories: 20
Total fat: 0 grams
Total carbohydrates: 5 grams
Dietary fiber: 3 grams
Protein: 1 gram
Vitamin A: 4% DV
Vitamin C: 10% DV

Green Onions

Serving size: 1/4 cup, 0.9 oz

Calories:10
Total fat: 0 grams
Total carbohydrates: 2 grams
Dietary fiber: 1 gram
Protein: 0 gram
Vitamin A: 2% DV
Vitamin C: 8% DV

Sweet Corn

Serving size: 1 medium ear, 3.2 oz

Calories: 90
Total fat: 2.5 grams
Total carbohydrates: 18 grams
Dietary fiber: 1 gram
Protein: 2 grams
Vitamin A: 2% DV
Vitamin C: 10% DV

Potatoes

Serving size: 1 medium, 5.3 oz

Calories:110
Total fat: 0 grams
Total carbohydrates: 26 grams
Dietary fiber: 2 grams
Protein: 3 grams
Vitamin A: 0% DV
Vitamin C: 45% DV

Broccoli

Serving size: 1 medium stalk, 5.3 oz

Calories: 45
Total fat: 0.5 grams
Total carbohydrates: 8 grams
Dietary fiber: 3 grams
Protein: 4 grams
Vitamin A: 6% DV
Vitamin C: 220% DV

Leaf Lettuce

Serving size: 1 1/2 cups, 3.0 oz

Calories:15
Total fat: 0 grams
Total carbohydrates: 2 grams
Dietary fiber: 1 gram
Protein: 1 gram
Vitamin A: 130% DV
Vitamin C: 6% DV

Carrots

Serving size: 1 carrot, 2.8 oz

Calories: 30
Total fat: 0 grams
Total carbohydrates: 7 grams
Dietary fiber: 2 grams
Protein: 1 gram
Vitamin A: 110% DV
Vitamin C: 10% DV