*Note - All the nutritional information below is based off of a 100 gram serving size.
Vegetable 100g | Frequency | Prepare | Ca:P | Vit. A | Vit. K | Iron | H20 | A:D:E |
Acorn squash | Daily | ![]() ![]() |
1:0.9 | 367 IU | 0% | 4% | 87.8% | 367:0:0 |
Artichoke Heart | Occasionally | ![]() |
1:0.5 | 13 IU | 14.8 µg | 1.3 mg | 84.9% | 13:0:1 |
Asparagus (Raw) | Occasionally | ![]() |
1:0.5 | 756 IU | 41.6 µg | 2.1 mg | 93.2 % | 378:0:1 |
Beet Greens (Raw) | Rarely | ![]() |
1:2.9 | 6326 IU | 400 µg | 2.6 mg | 91.0 % | 2108:0:1 |
Beets (Canned) | Rarely | ![]() |
1:1.2 | 23 IU | 0.2 µg | 0.7 mg | 91.3 % | 23:0:0 |
Beetroot | -- | 1:0.4 | -- IU | -- µg | -- mg | -- % | -- | |
Bell Peppers (Raw) | Occasionally | ![]() |
1:0.5 | 370 IU | 7.4 µg | 0.3 mg | 93.9 % | 370:0:1 |
Bok choy | Occasionally | 1:2.8 | 4249 IU | 42% | 6% | 95.5 % | 4249:0:1 | |
Broccoli (Raw) | Rarely | ![]() |
1:0.7 | 623 IU | 102 µg | 0.7 mg | 89.3 % | 311:0:1 |
Brussel Sprouts (Cooked) | Rarely | ![]() ![]() |
1:0.6 | 775 IU | 140 µg | 1.2 mg | 88.9 % | 775:0:1 |
Butternut squash | Daily | ![]() ![]() |
1:1.5 | 11155 IU | 1% | 3% | 87.8 % | 3718:0:1 |
Cabbage (Raw) | Occasionally | ![]() |
1:1.5 | 98 IU | 76 µg | 0.5 mg | 92.2 % | 98:0:1 |
Carrots | Occasionally | ![]() |
1:0.9 | 16705 IU | 16 µg | 2 mg | 88.3 % | 16705:0:1 |
Carrot tops | -- | -- | -- | -- | -- | -- | -- | |
Cauliflower (Raw) | Rarely | ![]() |
1:0.5 | 13 IU | 16 µg | 0.4 mg | 91.9 % | 13:0:1 |
Celery | Occasionally | ![]() |
1:1.7 | 449 IU | 37% | 1% | 95.4 % | 449:0:1 |
Chicory | Occasionally | 1:2.1 | 5717 IU | 372% | 5% | 92 % | 1143:0:1 | |
Collard greens | Daily | 1:14.5 | 6668 IU | 638% | 1% | 90.6 % | 1333:0:1 | |
Cucumber (Peeled) | Occasionally | ![]() |
1:0.7 | 72 IU | 702 µg | 0.2 mg | 96.7 % | 72:0:0 |
Endive | Daily | ![]() |
1:1.9 | 2167 IU | 231 µg | 0.8 mg | 93.8 % | 2167:0:1 |
Green beans | -- | 1:1 | 690 IU | 18% | 6% | 90.3 % | 690:0:1 | |
Lentils (Cooked) | Occasionally | ![]() |
1:0.1 | 8 IU | 1.7 µg | 3.3 mg | 69.6 % | 32:0:1 |
Kale | Occasionally | 1:2.4 | 15376 IU | 1021 µg | 9 mg | 84.5 % | 15376:0:0 | |
Kohlrabi | Occasionally | ![]() |
1:0.5 | 36 IU | 0.1 µg | 0.4 mg | 91.0 % | 36:0:1 |
Mushrooms (Raw) | Very Rarely | ![]() |
1:0.1 | 0 IU | 0 µg | 0.6 mg | 91.2 % | 0:0:0 |
Mustard greens | Daily | 1:2.4 | 10502 IU | 622 µg | 8 mg | 90.8 % | 2625:0:1 | |
Okra (Raw) | Occasionally | ![]() |
1:1.3 | 375 IU | 53 µg | 0.8 mg | 90.2 % | 375:0:1 |
Okra (Raw) | Occasionally | ![]() |
1:1.3 | 375 IU | 53 µg | 0.8 mg | 90.2 % | 375:0:1 |
Parsley | Rarely | 1:2.4 | 8425 IU | 2050% | 34% | 87.7 % | 8425:0:1 | |
Parsnips | Occasionally | 1:0.5 | 0 | 28% | 3% | 79.5 % | 0:0:1 | |
Pattypan squash | -- | -- | -- | -- | -- | -- | -- | |
Peas (Green) | Rarely | 1:0.2 | 765 IU | 31% | 8% | 78.8 % | 765:0:1 | |
Pumpkins | Occasionally | ![]() |
1:0.5 | 7385 IU | 1% | 4% | 91.6 % | 3692:0:1 |
Radicchio | Occasionally | ![]() |
1:0.5 | 27 IU | 255 µg | 0.6 mg | 93.2 % | 5:0:1 |
Rutabagas (Raw) | Rarely | ![]() |
1:0.8 | 2 IU | 0.3 µg | 0.5 mg | 89.7 % | 2:0:1 |
Snow peas | 1:0.8 | 1087 IU | 31% | 12% | 88.9% | 1087:0:1 | ||
Spaghetti squash | Daily | ![]() ![]() |
1:1.9 | 50 IU | 0 µg | 2% | 91.6 % | 50:0:0 |
Spring greens | -- | -- | -- | -- | -- | -- | ||
Sweet Potato (Raw) | Rarely | ![]() |
1:0.6 | 14185 IU | 1.8 µg | 0.6 mg | 77.3 % | 14185:0:1 |
Swiss Chard (Raw) | Rarely | ![]() |
1:1.1 | 6116 IU | 830 µg | 1.8 mg | 92.6 % | 1529:0:1 |
Turnip greens | Daily | 1:4.5 | 11586 IU | 314% | 6% | 89.7 % | 1931:0:1 | |
Yams (Raw) | Occasionally | ![]() |
1:0.3 | 138 IU | 2.3 µg | 0.5 mg | 69.6 % | 138:0:1 |
Yellow squash | Daily | ![]() ![]() |
1:0.4 | 200 IU | 5% | 2% | 94.6 % | 200:0:1 |
Zucchini (Raw) | Occasionally | ![]() |
1:0.2 | 490 IU | 0 µg | 0.8 mg | 92.7 % | 490:0:0 |
Plants 100g | Frequency | Prepare | Ca:P | Vit. A | Vit. K | Iron | H20 | A:D:E |
Alfalfa | Unknown | ![]() |
1:0.5 | 155 IU | 30.5 µg | 1 mg | 92.8% | 155:0:0 |
Arugula | Unknown | 1:3.1 | 2373 IU | 109 µg | 1.5 mg | 91.7% | 2373:0:1 | |
Astilbe | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Baby's tears | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Basil | Unknown | ![]() ![]() |
1:3.2 | 5276 IU | 415 µg | 3.2 mg | 92.1% | 5276:0:1 |
Borage | Unknown | 1:1.8 | 4200 IU | 0 µg | 3.3 mg | 93.0% | 4200:0:0 | |
Carnations | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Chinese Lantern | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Clover | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Coriander | Occasionally | 1:1.4 | 6748 IU | 310 µg | 1.8 mg | 92.2% | 1349:0:1 | |
Dahlia | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Dandelion Greens | Unknown | ![]() ![]() |
1:2.8 | 10160 IU | 778 µg | 3.1 mg | 85.6% | 1451:0:1 |
Daylilies | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Fennel | Unknown | ![]() |
1:1 | 134 IU | 0 µg | 0.7 mg | 90.2% | 134:0:0 |
Ficus | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Hibiscus | Unknown | ![]() ![]() |
-- | -- | -- | -- | -- | -- |
Hollyhock | Unknown | ![]() ![]() |
-- | -- | -- | -- | -- | -- |
Impatiens | Unknown | -- | -- | -- | -- | -- | -- | |
Johnny Jump Up Vila | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Lavender | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Lemon Grass | Unknown | 1:0.6 | 6 IU | 0 µg | 8.2 mg | 70.6% | 6:0:0 | |
Maple Leaves | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Mesquite Leaves | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Mint Leaves | Unknown | ![]() |
1:3.3 | 4247 IU | 0 µg | 5.1 mg | 78.6% | 4247:0:0 |
Mulberry Leaves | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Nasturtium | Unknown | ![]() ![]() |
-- | -- | -- | -- | -- | -- |
Oregano | Unknown | ![]() |
-- | 5000 IU | -- | 36 mg | -- | -- |
Pansies | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Petunia | Unknown | -- | -- | -- | -- | -- | -- | |
Phlox | Unknown | -- | -- | -- | -- | --% | -- | |
Rose Petals | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Rosemary (Fresh) | Unknown | ![]() ![]() |
1:4.8 | 4924 IU | 0 µg | 6.6 mg | 67.8% | 2924:0:0 |
Sage | Unknown | ![]() ![]() |
-- | -- | -- | -- | -- | -- |
Thyme (Fresh) | Unknown | ![]() ![]() |
1:3.8 | 4751 IU | 0 µg | 17.4 mg | 65.1% | 4751:0:0 |
Watercress | Unknown | 1:2.0 | 3191 IU | 250 µg | 0.2 mg | 95.1% | 1595:0:1 | |
Yucca | Unknown | ![]() |
-- | -- | -- | -- | -- | -- |
Fruit 100g | Frequency | Prepare | Ca:P | Vit. A | Vit. K | Iron | H20 | A:D:E |
Apples | Occasionally | ![]() |
1:0.5 | 54 IU | 2.2 µg | 0.1 mg | 85.6% | 54:0:1 |
Apricot | Occasionally | ![]() |
1:0.6 | 1926 IU | 3.3 µg | 0.4 mg | 86.4% | 963:0:1 |
Banana | Rarely | ![]() |
1:0.2 | 64 IU | 0.5 µg | 0.3 mg | 74.9% | 64:0:1 |
Blackberries | Occasionally | 1:1.3 | 214 IU | 19.8 µg | 0.6 mg | 88.1% | 107:0:1 | |
Blueberries | Occasionally | 1:0.5 | 54 IU | 19.3 µg | 0.3 mg | 84.2% | 54:0:1 | |
Chayote | Occasionally | ![]() |
1:0.9 | 0 IU | 4.1 µg | 0.3 mg | 94.2% | None |
Cherries | Occasionally | 1:0.6 | 64 IU | 2.1 µg | 0.4 mg | 82.2% | 64:0:1 | |
Cranberries | Occasionally | 1:0.6 | 60 IU | 5.1 µg | 0.3 mg | 87.1% | 20:0:1 | |
Figs | Occasionally | ![]() |
1:2.4 | 10 IU | 15.6 µg | 2.0 mg | 30.0% | 5:0:1 |
Grapes | Occasionally | 1:0.5 | 66 IU | 14.6 µg | 0.4 mg | 80.5% | 66:0:1 | |
Grapefruit | Occasionally | ![]() |
1:1.2 | 1150 IU | 0 µg | 0.1 mg | 88.1% | 1150:0:1 |
Guava | Occasionally | ![]() |
1:0.5 | 624 IU | 2.6 µg | 0.3 mg | 80.8% | 624:0:1 |
Kiwi | Rarely | ![]() |
1:1 | 87 IU | 40.3 µg | 0.3 mg | 83.1% | 29:0:1 |
Mangos | Occasionally | ![]() |
1:0.9 | 765 IU | 4.2 µg | 0.1 mg | 81.7% | 382:0:1 |
Melons | Occasionally | ![]() |
1:0.6 | 3382 IU | 2.5 µg | 0.2 mg | 90.2% | 3382:0:1 |
Nectarine | Occasionally | ![]() |
1:0.2 | 332 IU | 2.2 µg | 0.3 mg | 87.6% | 332:0:1 |
Papayas | Occasionally | ![]() |
1:4.8 | 1094 IU | 2.6 µg | 0.1 mg | 88.8% | 1094:0:1 |
Peaches | Occasionally | ![]() |
1:0.3 | 326 IU | 2.6 µg | 0.3 mg | 88.9% | 326:0:1 |
Pears | Occasionally | ![]() |
1:0.8 | 23 IU | 4.5 µg | 0.2 mg | 83.7% | 23:0:1 |
Pineapple | Occasionally | ![]() |
1:1.6 | 58 IU | 0.7 µg | 0.3 mg | 86.0% | 58:0:0 |
Plum | Occasionally | ![]() |
1:0.4 | 345 IU | 6.4 µg | 0.2 mg | 87.2% | 345:0:1 |
Pomegranate | Rarely | ![]() |
1:0.3 | 0 IU | 16.4 µg | 0.3 mg | 77.9% | 54:0:1 |
Prickly Pears | Daily | ![]() |
1:2.3 | 43 IU | 0 µg | 0.3 mg | 87.6% | 43:0:0 |
Prunes | Occasionally | ![]() |
1:0.6 | 781 IU | 59.5 µg | 0.9 mg | 30.9% | 781:0:1 |
Raisins | Occasionally | 1:0.1 | 0 IU | 3.5 µg | 1.9 mg | 15.4% | 0:0:1 | |
Raspberries | Rarely | ![]() |
1:0.9 | 33 IU | 7.8 µg | 0.7 mg | 85.7% | 16:0:1 |
Starfruit | Rarely | ![]() |
1:0.3 | 61 IU | 0 µg | 0.1 mg | 91.4% | 61:0:1 |
Strawberries | Occasionally | ![]() |
1:0.7 | 12 IU | 2.2 µg | 0.4 mg | 90.9% | 12:0:1 |
Tomatoes | Rarely | ![]() |
1:0.4 | 833 IU | 7.9 µg | 0.3 mg | 94.5% | 833:0:1 |
Watermelon | Occasionally | ![]() |
1:0.6 | 569 IU | 0.1 µg | 0.2 mg | 91.5% | 569:0:1 |