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Lovely Vegetables Work For You!


This source is not for meat, fruit, (although bananas & watermelon are included for comparative purposes), grains, and other foods. It is all about the wonders of vegetables, plus a couple of seeds, and kelp! These pages should be able to aid you in choosing the foods that you would like to eat, and let you know how your favorite foods stack up!

There are others that I wish were listed, but the source that I got these from, years ago, only listed these, and it is, I have to admit, a pretty good cross section!

Unfortunately, I've had these numbers for about 20 years, copied into a book for my own use, and I never wrote in it the serving sizes!

However, what I do know is that all things are equal, so whether it's a tablespoon, or 1/2 cup, if the # is higher, then that food has more of whatever-it-is! It's interesting to see, as an example, that watermelon and avocadoes have more potassium in them than bananas, and that kelp and sunflower seeds are more iron filled than some legumes!

I'm not an expert, and there could have been a flaw in my original source, but as far as I know, this is completely accurate! In any case, enjoy; and healthy, happy eating! :)


Vitamin A


Artichokes
Asparagus
Avocado
Banana
Beets
Beet greens
Brocolli
Brussel Sprouts
Carrots
Chard Leaf
Chard Ribs
Garbanzo Beans
150
1,000
290
430
20
6,700
3,500
400
12,000
2,800
8,270
0


Collards
Dandelion Greens
Eggplants
Endive
Horseradish
Kale
Kelp
Lentils
Mung Sprouts
Mustard Greens
Okra
Parsley
6,870
13,650
30
3,000
0
7,540
2
570
10
6,460
740
8,230


Parsnips
Pumpkin
Pumpkin Seeds
Sesame Seeds
Soybeans
Spinach
Summer Squash
Winter Squash
0
3,400
70
15
110
9,420
260
4,950


Sunflower Seeds
Tomato
Turnip Greens
Watercress
Watermelon
50
1,100
9,540
4,720
590


Click the links below to go to the other pages!


Vit. A   Vit. C   Protein   Calcium   Iron   Phosphorous   Potassium   Thiamin   Riboflavin   Niacin