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VEGETABLE CHART

Home > Care Guide > Diet > Veg/Fruit Charts > Vegetable Chart
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Vegetables at a Glance: Calcium, Phosphorus, Vitamin C etc.

CHARTS:
    Vegetable Chart -- vitamin C, calcium, phosphorus, Ca:P ratio -- PRINT
    Fruit Chart -- vitamin C, calcium, phosphorus, Ca:P ratio -- PRINT
    Vitamin C -- high/low ordered list -- PRINT
    Calcium -- high/low ordered list -- PRINT
    Calcium:Phosphorus Ratios -- high/low ordered list -- PRINT
    Oxalic Acid -- both alphabetic and high/low ordered lists of select vegetables -- PRINT
    Calcium/Phosphorus Ratio EXCEL Calculator -- enter weight in grams and generate a calcium:phosphorus ratio for a day's worth of foods

In some countries, foods may be known by other names. Alternate food names indicated by asterisk.

    Peppers (bell)* - Capsicum
    Beet Greens* - Beetroot Greens/leaves
    Cilantro* - Coriander
    Romaine Lettuce* - Cos Lettuce
    Cantaloupe* - Rock Melon
    Beets* - Beetroot
    Kale* - Curly Kale

Guinea Lynx'
VEGETABLE CHART

100 gram portions
Percent
Water
Energy
(Kcal)
Protein
(g)
Ascorbic
Acid (C)
Calcium
(mg)
Phosph.
(mg)
  Ca:P   
Ratio
Alfalfa Sprouts 91.14294.08.232700.5:1
Asparagus 92.40232.2813.221560.4:1
Beet Greens* 92.15191.8230.011940  3:1
Beets* 87.58431.614.916400.4:1
Broccoli 90.6928393.248660.7:1
Brussels Sprouts 86.00433.3885.042690.6:1
Cabbage 92.15251.4432.24723  2:1
Carrots, Baby 89.81380.848.423380.6:1
Carrots 87.79431.039.327440.6:1
Cauliflower 91.9125246.422440.5:1
Celery 94.64160.757.040251.6:1
Chard, Swiss 92.66191.8030.051461.1:1
Chicory Greens 92.00231.7024.0100472.1:1
Chinese Cabbage (pak-choi) 95.32131.5045.0105372.8:1
Cilantro 92.21232.1327.067481.4:1
Collards 90.55302.4535.31451014.5:1
Corn, White 75.96863.226.82890.02:1
Cucumber (with skin) 96.01130.695.314200.7:1
Dandelion Greens 85.60452.7035.0187662.8:1
Dill Weed 85.95433.4685.0208663.2:1
Endive, Belgian
(Witloof Chicory)
94.52170.92.819260.7:1
Endive (Escarole) 93.79171.256.552281.9:1
Green Beans 90.27311.8216.33738  1:1
Kale* 84.46503.30120.0135562.4:1
Kohlrabi 91.00271.7062.024460.5:1
Lambs quarters 84.30434.2080.0309724.3:1
Lettuce, Butterhead (Boston, Bibb)95.58131.298.032231.4:1
Lettuce, Loose Leaf 94.00181.3018.068252.7:1
Lettuce, Romaine 94.91141.6224.036450.8:1
Mustard Greens 90.80262.7070.0103432.4:1
Okra 89.58332.0021.181631.3:1
Parsley 87.71362.97133.0138582.4:1
Parsnips 79.53751.2017.036710.5:1
Peppers*, Green 92.19270.8989.39190.5:1
Peppers*, Red 92.19270.89190.09190.5:1
Pumpkin 91.60261.009.021440.5:1
Purslane 93.92161.3021.065441.5:1
Rutabaga 89.66361.2025.047580.8:1
Spinach, Mustard 92.20222.20130.0210287.5:1
Spinach 91.58222.8628.19949  2:1
Squash (summer, all varieties) 93.68201.1814.820350.6:1
Squash (winter, all varieties) 88.72371.4512.33132  1:1
Sweet Potato Leaves 87.96354.0011.037940.4:1
Sweet Potato 72.841051.6522.722280.8:1
Swiss Chard 92.66191.8030.051461.1:1
Tomato 93.76210.8519.15240.2:1
Turnip Greens 91.07271.5060.0190424.5:1
Turnip 91.87270.9021.030271.1:1
Watercress 95.11112.3043.012060  2:1

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