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Vegetables

 
Artichokes, 1 artichoke 67
Asparagus, canned, 1 10 1/2 oz. can 54
Asparagus, fresh, 1 cup, boiled 36
Baked beans, 1 cup, canned, w/o pork 306
Bean curd, 4 oz. 81
Bean sprouts, boiled, 1 cup 35
Bean sprouts, raw, 1 cup 37
Beets, 1 cup, fresh 54
Beets, canned, 1 can, 10 1/2 oz. 109
Blackeye peas, 1 cup 178
Broccoli, cooked, 1 cup 40
Brussel sprouts, 1 cup, fresh 56
Butternut squash, baked--1 cup 139
Cabbage, cooked, 1 cup 31
Cabbage, raw, shredded, 1 cup 17
Carrot, raw, 1 carrot 30
Carrots, cooked, 1 cup 45
Carrots, sliced, 1 cup 48
Cauliflower, boiled, 1 cup 28
Cauliflower, raw, 1 cup, chopped 31
Celery, 3 small stalks, 5 in. 9
Chard, fresh, 1 cup 32
Coleslaw with French dressing, 1 cup 114
Coleslaw with salad dressing, 1 cup 119
Collards, canned, 1 cup 51
Collards, fresh, 1 cup 42
Corn on the cob, 1 5 in. ear 70
Corn, canned whole kernel, 1 can--10 oz. 360
Corn, cooked, 1 cup 140
Corn, creamed, 1 can, 15 1/2 oz. 320
Cucumbers, each 30
Eggplant, 1 cup, boiled 38
Eggplant sticks, fried, Mrs. Paul's, 3 1/2 oz. 240
Garbanzos, dry, 1 cup 367
Garden medley, Green Giant, 1 can--beans, carrots, corn 158
Garlic, raw, 1 clove 4
Great northern beans, 1 cup 212
Green beans, boiled, 1 cup 31
Green beans, canned, Del Monte, 1 16 oz. can 80
Green beans, low sodium, Del Monte, 1 16 oz. can 80
Green pepper, 1 pepper, 1/5 pound 16
Green pepper, diced, 1 cup 33
Grits, Quaker, 1 cup 133
Hotdog relish, 1 oz., Vlasic 40
Kale, fresh, 1 cup 43
Kale, frozen, 1 cup 40
Kidney beans, canned, 1 cup 230
Kidney beans, dried, 1 cup, cooked 218
Lentils, 1 cup 212
Lettuce, iceberg, 1 cup, shredded 7
Lettuce, iceberg, 1 head 70
Lima beans, 1 cup 189
Mushrooms, 1 cup, chopped 20
Mustard greens, fresh, 1 cup 32
Mustard greens, frozen, 1 cup 30
Navy beans, 1 cup 224
Okra, fried, 3 oz., Ore-Ida 170
Olives, green, 10 large 45
Olives, ripe, 10 extra large 61
Onions, raw, 1 cup 65
Peas, cooked, 1 cup 115
Pickles, dill, 1 pickle--3 3/4 x 1 1/4 in. 7
Pickles, dill, 1 oz. 4
Pickles, sweet, 1 oz. 30
Pinto beans, 1 cup 228
Potato, baked, 2 1/3 x 4 3/4 in. 145
Potato, boiled, medium, pared, 2 1/2 in. 88
Potato, boiled, large, pared, 2.3 x 4.7 in. 146
Potato, french fries, 3 oz. 130
Potato, frozen french fries, Golden Crinkles 3 oz. 120
Potato, frozen hash browns, Golden Patties 2 1/2 oz. 140
Potato, microwave hash browns, Ore-Ida, 2 oz. 120
Potatoes, mashed instant, from flakes, 1 cup 195
Potatoes, mashed with milk, 1 cup 137
Radish, 10 medium radishes 8
Radish, 1 cup sliced 20
Refried beans, 1 cup--Old El Paso 200
Refried beans with green chili, 1 cup--Old El Paso 200
Refried beans with sausage, 1 cup--Old El Paso 720
Rice a Roni, wild rice--1/4 box 110
Rice pilaf, Green Giant--1 cup 220
Rice, brown, 1 cup, cooked 232
Rice, fried, 1 cup 418
Rice, instant, 1 cup, cooked 180
Rice, white, 1 cup, cooked 223
Sauerkraut, canned, 1 cup 42
Snow peas, 1 package, LaChoy 70
Spinach, fresh, 1 cup 14
Spinach, frozen, 1 cup 46
Squash, 1 cup 30
Sugar snap peas, Green Giant, 1 cup 50
Sweet potatoes, canned, 1 cup 216
Sweet potatoes, fresh, 5 x 2 in., boiled 172
Tater Tots, 3 oz.--Ore Ida 150
Tofu, 4 oz. 81
Tomato, raw, 1 tomato 26
Tomatoes, canned, 1 can--16 oz. 95
Turnip greens, canned, 1 cup 42
Turnip greens, fresh, 1 cup 29
Turnip greens, frozen, 1 cup 38
Watermelon, 1 cup 42
Zucchini, 1 cup 22


By John Walker