Quick Look - Vegetables

This is a quick look at the most nutrient dense foods
starting form the most to the least

VEGETABLES	CAROTENOIDS	VITAMIN C	FOLATE	POTASSIUM	CALCIUM	IRON	FIBER
Collard Greens, frozen	þ	þ	þ	m	þ	m	m
Spinach	þ	þ	þ	þ	þ	þ	m
Kale	þ	þ	ý	ý	m	ý	m
Swiss Chard	þ	þ	ý	þ	m	þ	m
Red Pepper, raw (1/2 med.)	þ	þ	ý	ý	ý	ý	m
Sweet Potato, no skin (1 med.)	þ	þ	m	þ	ý	ý	þ
Pumpkin, canned	þ	m	ý	m	ý	m	þ
Carrots	þ	ý	ý	m	ý	ý	þ
Broccoli	þ	þ	þ	m	ý	ý	m
Carrot, raw (1 med.)	þ	m	ý	m	ý	ý	m
Okra	þ	þ	m	m	m	ý	m
Brussels Sprouts	þ	þ	þ	m	ý	m	m
Lettuce, cos or romaine, raw (1 cup shredded)	þ	þ	þ	m	ý	ý	ý
Potato, baked, w/ skin (1)	ý	þ	m	þ	ý	þ	þ
Spinach, raw (1 cup)	þ	þ	þ	m	ý	m	ý
Squash, winter	þ	þ	m	þ	ý	ý	þ
Green Pepper, raw (1/2 med.)	þ	þ	ý	ý	ý	ý	ý
Mixed Vegetables, frozen	þ	m	ý	ý	ý	ý	þ
Parsley, raw (1/4 cup)	þ	þ	m	ý	ý	m	ý
Broccoli, raw (1/2 cup)	þ	þ	m	ý	ý	ý	ý
Snow Peas, frozen	þ	þ	m	m	m	þ	þ
Peas, frozen	þ	þ	þ	ý	ý	ý	þ
Asparagus	þ	þ	þ	ý	ý	ý	m
Endive, raw (1 cup chopped)	þ	m	þ	ý	ý	ý	m
Tomato, Raw (1/2 Med.)	þ	þ	ý	ý	ý	ý	ý
Avocado, California, raw (1/2)	m	þ	þ	þ	ý	m	þ
Artichoke (1/2 med.)	þ	þ	m	m	ý	ý	þ
Potato, baked, no skin (1)	ý	þ	ý	þ	ý	ý	m
Cauliflower	ý	þ	m	ý	ý	ý	m
Lettuce, Boston or bibb, raw (1 cup chopped)	þ	m	þ	ý	ý	ý	ý
Cauliflower, raw (1/2 cup)	ý	þ	m	ý	ý	ý	m
Squash, summer	þ	m	m	m	ý	ý	m
Green Beans	þ	þ	m	m	ý	ý	m
Parsnip	ý	þ	þ	m	ý	ý	þ
Celery, raw (1 med. stalk)	þ	m	ý	ý	ý	ý	ý
Corn	þ	m	þ	m	ý	ý	m
Rutabaga	ý	þ	ý	m	ý	ý	m
Cabbage	ý	þ	ý	ý	ý	ý	m
Cabbage, red, raw (1/2 cup shredded)	ý	þ	ý	ý	ý	ý	ý
Green Beans, canned	þ	m	m	ý	ý	ý	m
Lettuce, Iceberg, raw (1 cup chopped)	þ	ý	m	ý	ý	ý	ý
Corn, frozen	þ	ý	m	ý	ý	ý	m
Beets, canned (1/2 cup sliced)	ý	m	m	ý	ý	m	m
Mushrooms	ý	m	ý	m	ý	m	m
Onions	ý	m	ý	m	ý	ý	m
Turnips	ý	þ	ý	ý	ý	ý	m
Radishes, raw (1/4 cup)	ý	þ	ý	ý	ý	ý	ý
Cucumber, raw (1/2 cup)	ý	m	ý	ý	ý	ý	ý
Onions, raw (1/4 cup)	ý	ý	ý	ý	ý	ý	ý
Eggplant	ý	ý	ý	ý	ý	ý	m
Mushrooms, raw (1/2 cup)	ý	ý	ý	ý	ý	ý	ý
Alfalfa Sprouts, raw (1/2 cup)	ý	ý	ý	ý	ý	ý	ý
Garlic, raw (1 clove)	ý	ý	ý	ý	ý	ý	ý

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