78 VERSION 2.0A Alfalfa seeds sprouted raw 1.16 33 10 1 0 0 0 .1 0 1 11 23 .3 26 2 50 .03 .04 .2 3* * * 1 2 0 Artichokes cooked 4.23 120 55 3 0 0 0 .1 0 12 47 72 1.6 316 79 170 .07 .06 .7 9* * * 1 11 0 Asparagus Tips frozen cooked 6.34 180 50 5 1 .2 0 .3 0 9 41 99 1.2 392 7 1470 .12 .19 1.9 44* * * 1 2 0 Bamboo Shoots canned 4.62 131 25 2 1 .1 0 .2 0 4 10 33 .4 105 9 10 .03 .03 .2 1* * * 1 2 0 Lima Beans Fordhooks 5.99 170 170 10 1 .1 0 .3 0 32 37 107 2.3 694 90 320 .13 .1 1.8 22* * * 1 2 0 Lima Beans baby limas 6.34 180 190 12 1 .1 0 .3 0 35 50 202 3.5 740 52 300 .13 .1 1.4 10* * * 1 2 0 Snap beans 4.40 125 45 2 0 .1 0 .2 0 10 58 49 1.6 374 4 830 .09 .12 .8 12* * * 1 2 0 Bean Sprouts raw 3.66 104 30 3 0 0 0 .1 0 6 14 56 .9 155 6 20 .09 .13 .8 14* * * 1 2 0 Bean Sprouts cooked 4.37 124 25 3 0 0 0 0 0 5 15 35 .8 125 12 20 .06 .13 1 14* * * 1 2 0 Beets cooked sliced 5.99 170 55 2 0 0 0 0 0 11 19 53 1.1 530 83 20 .05 .02 .5 9* * * 1 2 0 Beet Greens cooked 5.07 144 40 4 0 0 .1 .1 0 8 164 59 2.7 1309 347 7340 .17 .42 .7 36* * * 1 2 0 Black eyed Peas frozen 5.99 170 225 14 1 .3 .1 .5 0 40 39 207 3.6 638 9 130 .44 .11 1.2 4* * * 1 2 0 Broccoli raw 5.32 151 40 4 1 .1 0 .3 0 8 72 100 1.3 491 41 2330 .1 .18 1 141* * * 1 32 0 Broccoli cooked 6.34 180 50 5 1 .1 0 .2 0 10 205 86 2.1 293 20 2540 .15 .37 1.4 113* * * 1 32 0 Brussel Sprouts cooked 5.46 155 65 6 1 .1 0 .3 0 13 37 84 1.1 504 36 910 .16 .18 .8 71* * * 1 2 0 Cabbage raw 2.46 70 15 1 0 0 0 .1 0 4 33 16 .4 172 13 90 .04 .02 .2 33* * * 1 2 0 Cabbage cooked 5.29 150 30 1 0 0 0 .2 0 7 50 38 .6 308 29 130 .09 .08 .3 36* * * 1 2 0 Chinese Cabbage cooked 5.99 170 20 3 0 0 0 .1 0 3 158 49 1.8 631 58 4370 .05 .11 .7 44* * * 1 2 0 Cabbage red raw 2.46 70 20 1 0 0 0 .1 0 4 36 29 .3 144 8 30 .04 .02 .2 40* * * 1 2 0 Cabbage Savoy raw 2.46 70 20 1 0 0 0 0 0 4 25 29 .3 161 20 700 .05 .02 .2 22* * * 1 2 0 Carrot raw 2.53 72 30 1 0 0 0 .1 0 7 19 32 .4 233 2520250 .07 .04 .7 7* * * 1 29 0 Carrot cooked 5.50 156 70 2 0 .1 0 .1 0 16 48 47 1 354 10338300 .05 .09 .8 4* * * 1 2 0 Cauliflower raw 3.52 100 25 2 0 0 0 .1 0 5 29 46 .6 355 15 20 .08 .06 .6 72* * * 1 2 0 Cauliflower cooked 6.34 180 35 3 0 .1 0 .2 0 7 31 43 .7 250 32 40 .07 .1 .6 56* * * 1 2 0 Celery diced raw 4.23 120 20 1 0 0 0 .1 0 4 43 31 .6 341 106 150 .04 .04 .4 8* * * 1 2 0 Collards chopped cooked 5.99 170 60 5 1 .1 .1 .4 0 12 357 46 1.9 427 8510170 .08 .2 1.1 45* * * 1 2 0 Sweet Corn 2.71 77 85 3 1 .2 .3 .5 0 19 2 79 .5 192 13 170 .17 .06 1.2 5* * * 1 11 0 Creamed Corn 9.03 256 185 4 1 .2 .3 .5 0 46 8 131 1 343 730 250 .06 .14 2.5 12* * * 1 2 0 Cucumber .987 28 5 0 0 0 0 0 0 1 4 5 .1 42 1 10 .01 .01 .1 1* * * 6 13 0 Dandelion Greens cooked 3.70 105 35 2 1 .1 0 .3 0 7 147 44 1.9 244 4612290 .14 .18 .5 19* * * 1 2 0 Eggplant cooked 3.38 96 25 1 0 0 0 .1 0 6 6 21 .3 238 3 60 .07 .02 .6 1* * * 1 2 0 Endive raw 1.76 50 10 1 0 0 0 0 0 2 26 14 .4 157 11 1030 .04 .04 .2 3* * * 1 2 0 Kale chopped 4.58 130 40 4 1 .1 0 .3 0 7 179 36 1.2 417 20 8260 .06 .15 .9 33* * * 1 2 0 Kohlrabi 5.82 165 50 3 0 0 0 .1 0 11 41 74 .7 561 35 60 .07 .03 .6 89* * * 1 2 0 Butterhead lettuce head 5.74 163 20 2 0 0 0 .2 0 4 52 38 .5 419 8 1580 .1 .1 .5 13* * * 1 34 0 Iceberg Lettuce 19.0 539 70 5 1 .1 0 .5 0 11 102 108 2.7 852 49 1780 .25 .16 1 21* * * 1 34 0 Romaine Lettuce 1.97 56 10 1 0 0 0 .1 0 2 38 14 .8 148 5 1060 .03 .04 .2 10* * * 1 2 0 Mushroom raw 2.46 70 20 1 0 0 0 .1 0 3 4 73 .9 259 3 0 .07 .31 2.9 2* * * 1 2 0 Mushrooms cooked 5.50 156 40 3 1 .1 0 .3 0 8 9 136 2.7 555 3 0 .11 .47 7 6* * * 1 2 0 Mustard Greens cooked 4.93 140 20 3 0 0 .2 .1 0 3 104 57 1 283 22 4240 .06 .09 .6 35* * * 1 2 0 Okra pods cooked 2.99 85 25 2 0 0 0 0 0 6 54 48 .4 274 4 490 .11 .05 .7 14* * * 8 11 0 Onions raw chopped 5.64 160 55 2 0 .1 .1 .2 0 12 40 46 .6 248 0 0 .1 .02 .2 13* * * 1 2 0 Onions cooked 7.40 210 60 2 0 .1 0 .1 0 13 57 48 .4 319 17 0 .09 .02 .2 12* * * 1 2 0 Parsley raw .352 10 5 0 0 0 0 0 0 1 13 4 .6 54 4 520 .01 .01 .1 9* * * 10 11 0 Parsnips cooked 5.50 156 125 2 0 .1 .2 .1 0 30 58 108 .9 573 16 0 .13 .08 1.1 20* * * 1 2 0 Green peas canned 5.99 170 115 8 1 .1 .1 .3 0 21 34 114 1.6 294 372 1310 .21 .13 1.2 16* * * 1 2 0 Hot Chili Peppers 1.58 45 20 1 0 0 0 0 0 4 8 21 .5 153 3 4840 .04 .04 .4 109* * * 1 11 0 Sweet Peppers raw 2.61 74 20 1 0 0 0 .2 0 4 4 16 .9 144 2 390 .06 .04 .4 95* * * 1 11 0 Potato baked 7.12 202 220 5 0 .1 0 .1 0 51 20 115 2.7 844 16 0 .22 .07 3.3 26* * * 1 11 0 Potato boiled peeled 4.79 136 120 3 0 0 0 .1 0 27 7 60 .4 515 5 0 .14 .03 2 18* * * 1 11 0 Potato French Fried 1.76 50 160 2 8 2.5 1.6 3.8 0 20 10 47 .4 366 108 0 .09 .01 1.6 5* * * 10 11 0 Potato au Gratin 8.64 245 325 12 19 11.6 5.3 .7 56 28 292 277 1.6 970 1061 650 .16 .28 2.4 24* * * 1 2 0 Hash Brown Potato 5.50 156 340 5 18 7 8 2.1 0 44 23 112 2.4 680 53 0 .17 .03 3.8 10* * * 1 2 0 Mashed Potatoes with milk 7.40 210 160 4 1 .7 .3 .1 4 37 55 101 .6 628 636 40 .18 .08 2.3 14* * * 1 2 0 Potato Salad w/mayonnaise 8.81 250 360 7 21 3.6 6.2 9.3 170 28 48 130 1.6 635 1323 520 .19 .15 2.2 25* * * 1 2 0 Scalloped Potatoes 8.64 245 230 5 11 6.5 3 .5 27 31 88 137 .9 497 835 360 .05 .14 2.5 8* * * 1 2 0 Potato Chips .705 20 105 1 7 1.8 1.2 3.6 0 10 5 31 .2 260 94 0 .03 0 .8 8* * * 10 11 0 Pumpkin fresh cooked 8.64 245 50 2 0 .1 0 0 0 12 37 74 1.4 564 2 2650 .08 .19 1 12* * * 1 2 0 Radishes .634 18 5 0 0 0 0 0 0 1 4 3 .1 42 4 0 0 .01 .1 4* * * 4 11 0 Saurkraut 8.32 236 45 2 0 .1 0 .1 0 10 71 47 3.5 401 1560 40 .05 .05 .3 35* * * 1 2 0 Kelp raw 1 28 10 0 0 .1 0 0 0 3 48 12 .8 25 66 30 .01 .04 .1* * * * 1 1 0 Spirulina dry 1 28 80 16 2 .8 .2 .6 0 7 34 33 8.1 386 297 160 .67 1.04 3.6 3* * * 1 1 0 Spinach raw chopped 1.94 55 10 2 0 0 0 .1 0 2 54 27 1.5 307 43 3690 .04 .1 .4 15* * * 1 2 0 Spinach cooked 6.34 180 40 5 0 .1 0 .2 0 7 245 101 6.4 839 12614740 .17 .42 .9 18* * * 1 2 0 Spinach Souffle 4.79 136 220 11 18 7.1 6.8 3.1 184 3 230 231 1.3 201 763 3460 .09 .3 .5 3* * * 1 2 0 Squash summer cooked 6.34 180 35 2 1 .1 0 .2 0 8 49 70 .6 346 2 520 .08 .07 .9 10* * * 1 2 0 Squash winter baked 7.23 205 80 2 1 .3 .1 .5 0 18 29 41 .7 896 2 7290 .17 .05 1.4 20* * * 1 2 0 Sweet Potatoes baked 4.02 114 115 2 0 0 0 .1 0 28 32 63 .5 397 1124880 .08 .14 .7 28* * * 1 11 0 Sweet Potatoes candied 3.70 105 145 1 3 1.4 .7 .2 8 29 27 27 1.2 198 74 4400 .02 .04 .4 7* * * 4 3 0 Tomatoes raw 4.33 123 25 1 0 0 0 .1 0 5 9 28 .6 255 10 1390 .07 .06 .7 22* * * 1 11 0 Tomato Juice canned 8.60 244 40 2 0 0 0 .1 0 10 22 46 1.4 537 881 1360 .11 .08 1.6 45* * * 1 2 0 Tomato Paste 9.24 262 220 10 2 .3 .4 .9 0 49 92 207 7.8 2442 170 6470 .41 .5 8.4 111* * * 1 2 0 Tomato Puree 8.81 250 105 4 0 0 0 .1 0 25 38 100 2.3 1050 50 3400 .18 .14 4.3 88* * * 1 2 0 Tomato Sauce 8.64 245 75 3 0 .1 .1 .2 0 18 34 78 1.9 909 1482 2400 .16 .14 2.8 32* * * 1 2 0 Turnips 5.50 156 30 1 0 0 0 .1 0 8 34 30 .3 211 78 0 .04 .04 .5 18* * * 1 2 0 Turnip Greens cooked 5.07 144 30 2 0 .1 0 .1 0 6 197 42 1.2 292 42 7920 .06 .1 .6 39* * * 1 2 0 Water Chestnuts 4.93 140 70 1 0 0 0 0 0 17 6 27 1.2 165 11 10 .02 .03 .5 2* * * 1 2 0