Dave's Old Fashioned Canned Meats
 
  Key Nutrients
Veggie Calories Carb.
gm.		 Fiber
gm.		 Protein
gm.		 Potassium
mg.		 Sodium
mg.		 Vit A Vit C Calcium Iron
% Daily Value
Artichokes, 1 med. raw 60 13 7 4 470 120 4 25 6 10
 
Asparagus, 5 spears, raw 25 4 2 2 230 0 10 15 2 2
 
Beets, 1 med. raw 35 8 2 1 270 65 * 6 * 4
 
Bell Pepper (Green) 1 med, raw 30 8 2 1 210 0 15 180 * 4
 
Bell Pepper (Red) 1 med, raw 30 8 2 1 210 0 140 380 * 4
 
Broccoli, 3 med. spears, raw 25 5 3 3 300 25 30 140 4 4
Brussels Sprouts, 5 med. raw 40 9 4 3 370 25 15 130 4 8
Cabbage (Green), 200 g. raw 60 12 5 2 450 50 * 170 10 4
Cabbage (Red), 200 g. raw 50 12 4 3 410 20 * 190 10 6
 
Carrots, 1 med, raw 35 8 2 1 280 40 270 10 2 0
Cauliflower, 1/4 med. head 35 7 3 3 400 45 * 150 2 2
 
Celery, 1 med. stalk, raw 10 3 1 < 1 180 50 * 8 2 *
Cilantro, 50 g. raw 10 2 1 1 260 25 60 30 4 4
 
Corn, Sweet, 1 large ear, raw 120 27 4 5 390 20 8 15 * 4
Cucumber, 1 med, raw 45 9 3 3 520 0 10 30 6 6
Eggplant, 1 med unpeeled, raw 140 33 14 6 1190 15 10 15 4 8
 
Endive 10 2 2 < 1 110 0 * 2 * *
Garlic, 2 cloves, raw 10 2 < 1 < 1 2 0 * 4 * *
Ginger, 25 g. raw, sliced 15 4 < 1 < 1 105 0 * 2 * *
Green Beans, 100 g. raw 30 6 4 1 240 0 4 10 4 2
 
Jicama, 1 small, raw 140 32 18 3 550 15 * 120 4 10
 
Leeks, 1 med. raw 50 13 2 1 160 20 * 20 6 10
Lettuce (Boston, Bibb, Butter) 1 head 20 4 2 2 420 10 30 20 6 2
Lettuce (Iceberg) 1/2 head 45 9 3 3 350 30 10 20 6 6
Lettuce, Red or Green Leaf, 100 g. 20 4 2 1 260 10 40 30 6 8
Lettuce (Romaine) 100 g. inner leaf 15 2 2 2 290 10 50 40 4 6
Onion (Pearl), 100 g. raw 40 9 2 1 160 0 * 10 2 *
 
Onion (Red), 1 med, raw 40 9 2 1 170 0 * 10 2 *
 
Onion (Yellow), 1 med, raw 40 9 2 1 170 0 * 10 2 *
Parsley, 1 cup fresh, chopped 20 4 2 2 330 35 60 130 8 20
Parsnip, 100 g. raw 80 18 5 1 380 10 * 30 4 4
Potato, 1 med. raw 100 26 3 4 720 0 * 45 2 6
Pumpkin, 1 cup boiled, mashed 50 12 3 2 560 0 50 20 4 8
Radish, 3 each 5 1 n/a < 1 100 10 * 15 * *
Rhubarb, 1 cup raw, diced 25 6 2 1 350 0 2 15 10 *
 
Rutabaga, 1 small, raw 70 16 5 2 650 40 20 80 10 6
 
Snow Peas, 100 g. raw 40 8 3 3 200 0 2 100 4 10
 
Spinach, 100 g. raw 20 4 3 3 560 80 130 45 10 15
Squash (Acorn), 1 raw 170 45 6 3 1500 15 30 80 15 15
Squash (Butternut), 1 cup cubed, raw 60 16 5 1 490 5 220 50 6 6
 
Sweet Potato, 1 med. raw 130 33 4 2 350 45 440 30 2 2
Tomato, med. raw ** 35 7 1 1 360 5 20 40 2 2
 
Tomato (Cherry), 5 each, raw ** 20 4 < 1 < 1 190 10 10 15 * 2
 
Tomato (Roma), 3 med. raw ** 40 9 2 2 410 15 25 60 * 4
 
Turnip, 1 med, raw 35 8 2 1 230 80 * 45 4 2
 
Zucchini, 1 large raw 45 9 4 4 800 10 20 50 4 8
 
** Yes, tomatoes are botanically a fruit. They are included here for your convenience. * Contains less than 2% Daily Value
Amounts given are approximations; nutritional content will vary slightly, depending on growing conditions, etc.