Item Brussels Sprouts
Peas
Carrots
Potatoes
Sweet Potatoes
Red Potatoes
Russet Potatoes
White Potatoes
Onion
Artichokes
Avocado Bamboo shoots
Beets
Burdock root Celeriac
Variety Quantity* Cooked from fresh variety 0.5 Cooked from frozen variety 0.5 Raw 0.5 Raw 1 sprout Cooked from fresh variety 0.5 Cooked from frozen variety 0.5 Cooked from canned variety 0.5 Raw 0.5 0.5 Cooked from fresh variety (sliced) Cooked from frozen variety 0.5 0.5 Canned, regular pack, drained so Raw (sliced) 0.5 Raw 1 medium Baked and flesh and skin with sal 0.5 Baked flesh without salt 0.5 Baked skin without salt (1 skin) 0.5 0.5 Boiled cooked in skin, skin withou Canned drained solid 0.5 0.5 Cooked, baked in skin without sal Cooked from frozen variety 0.5 0.5 Canned syrup pack drained solids Raw, unprepared (cubes) 0.5 Raw, unprepared (5'' long) 1 sweet potato Flesh and skin, baked 1 medium 1 medium Flesh and skin, raw (2-1/4" to 3-1/ Flesh and skin, raw (diced) 0.5 Flesh and skin, baked 1 medium 1 medium Flesh and skin, raw (2-1/4" to 3-1 Flesh and skin, raw (diced) 0.5 Flesh and skin, baked 1 medium 1 medium Flesh and skin, raw (2-1/4" to 3-1/ Flesh and skin, raw (diced) 0.5 Cooked from fresh variety 0.5 Cooked from frozen variety 0.5 Raw (sliced) 0.5 Raw (2-1/2" dia.) 1 medium Cooked from fresh variety 0.5 Cooked from frozen variety 0.5 Raw 1 medium All commercial varieties (sliced) 0.5 Cooked from fresh variety 0.5 Canned, drained solids 0.5 Raw (1/2 pieces) 0.5 Canned, drained solids 0.5 Cooked from fresh variety 0.5 Raw 0.5 Raw (2'' dia.) 1 beet Cooked from fresh variety 0.5 Raw (1'' pieces) 0.5 Cooked from fresh variety 0.5 Raw 0.5
GM Wt 78 77.5 9.5 19 80 80 85 72.5 78 73 73 1.5 61 61 61 29 17 90 100 88 98 66.5 130 173 213 75 173 213 75 138 213 75 105 105 57.5 110 84 84 128 73 60 65.5 76 81.5 85 68 82 62.5 59 77.5 78
Chard swiss
Jicama
Mushrooms,shiitake Parsnips Pumpkin
Rutabagas Rhubarb
Soybeans (green) Squash (Acorn) Squash (Butternut)
Squash (Hubbard) Taro Tomato Juice Vegetable Juice Yam Cabbage (pak choi) Cardoon Sweet Corn (yellow)
Sweet Corn (white)
Leeks
Cooked from fresh variety 0.5 Raw 1cup Raw 1 leaf Raw 0.5 Raw 1 medium Cooked from fresh variety 1 Dried 1 mushroom Cooked from fresh variety 0.5 Cooked from fresh variety 0.5 Raw (slices) 0.5 Cooked from fresh variety 0.5 Canned 0.5 Raw (1'' cubes) 0.5 Cooked from fresh variety 0.5 Raw 0.5 Frozen, uncooked 0.5 Frozen, cooked with sugar 0.5 Raw (cubes) 0.5 Raw 1 medium Cooked from fresh variety 0.5 Raw 0.5 Cooked, baked without salt 0.5 Raw (cubes) 0.5 Cooked from fresh variety 0.5 Cooked from frozen variety 0.5 Raw (cubes) 0.5 Cooked from fresh variety 0.5 Raw (cubes) 0.5 Cooked without salt 0.5 Raw (sliced) 0.5 Canned 0.5 Canned vegetable juice cocktail 0.5 Cooked from fresh variety 0.5 Raw (cubes) 0.5 Cooked from fresh variety 0.5 Raw (shredded) 0.5 Cooked from fresh variety 100 grams Raw (shredded) 0.5 Cooked from fresh variety 1 ear medium Frozen, kernels on cob 1 ear Raw (6-3/4" to 7-1/2" long) 1 ear medium Raw 0.5 0.5 Canned, whole kernel, drained so Cooked from fresh variety 1 ear medium Frozen, kernels on cob 1 ear Raw (6-3/4" to 7-1/2" long) 1 ear medium Raw 0.5 0.5 Canned, whole kernel, drained so Cooked from fresh variety 0.5 Freeze-dried 100 grams Raw 0.5 Raw 1 leek
87.5 36 48 65 695 100 grams 3.6 72.5 78 66.5 122.5 122.5 58 85 70 68.5 120 61 386 90 128 102.5 70 102.5 120 70 102.5 58 66 52 121.5 121 68 75 85 35 * 89 103 63 90 77 82 103 63 90 77 82 62 * 44.5 89
Lima Beans
Waterchestnut
Cooked from fresh variety Raw Canned Cooked from frozen variety Raw (slices) Canned, solids and liquids
* Unless indicated 0.5 = 0.5 cup
0.5 0.5 0.5 0.5 0.5 0.5
85 78 124 90 62 70