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Vegetable nutrition chart, glycemic index and rich nutrients

Vegetables, mixed, frozen, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

What is Vegetable rich in: TOP 5 nutrients.

Vegetable
richer than 89% foods
richer than 80% foods
Rich in Vitamin A, RAE
richer than 75% foods
richer than 68% foods
Rich in Carotene, beta
richer than 62% foods
89% Vitamin A
80% Fiber
75% Vitamin A, RAE
68% Vitamin C
62% Carotene, beta
Explanation: This food contains more Vitamin A than 89% of foods. More importantly, although there are several foods (11%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Vitamin A, RAE, Vitamin C and Carotene, beta

Vegetable Glycemic index (GI)

45
Similar food data
38 Tomato Tomato
60 Potato Potato
0 Meat Meat

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 6%
2.86 g of 50 g
6%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 4%
13.09 g of 300 g
4%
Water:
Daily Value: 4%
83.23 g of 2,000 g
4%
Other:
0.67 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 65
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 35mg
4%
TotalCarbohydrate 13g
16%
Dietary Fiber 4g
Total Sugars 3g
Includes 1g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 25mg 3%

Iron 1mg 6%

Potassium 169mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 25 mg of 1,000 mg 3%
Iron: 0.82 mg of 18 mg 5%
Magnesium: 22 mg of 400 mg 6%
Phosphorus: 51 mg of 1,000 mg 5%
Potassium: 169 mg of 3,500 mg 5%
Sodium: 35 mg of 2,400 mg 1%
Zinc: 0.49 mg of 15 mg 3%
Copper: 0.083 mg of 2 mg 4%
Manganese: 0.379 mg of 2 mg 19%
Selenium: 0.3 µg of 70 µg 0%
Choline: 24.1 mg of 550 mg 4%

Mineral chart - relative view

Manganese
0.379 mg
TOP 41%
Calcium
25 mg
TOP 48%
Magnesium
22 mg
TOP 54%
Copper
0.083 mg
TOP 61%
Iron
0.82 mg
TOP 66%
Potassium
169 mg
TOP 67%
Zinc
0.49 mg
TOP 70%
Choline
24.1 mg
TOP 73%
Phosphorus
51 mg
TOP 77%
Sodium
35 mg
TOP 77%
Selenium
0.3 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 4277 IU of 5,000 IU 86%
Vitamin E : 0.38 mg of 20 mg 2%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 3.2 mg of 60 mg 5%
Vitamin B1: 0.071 mg of 2 mg 5%
Vitamin B2: 0.12 mg of 2 mg 7%
Vitamin B3: 0.851 mg of 20 mg 4%
Vitamin B5: 0.151 mg of 10 mg 2%
Vitamin B6: 0.074 mg of 2 mg 4%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 23.5 µg of 80 µg 29%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
4277 µg
TOP 11%
Vitamin C
3.2 µg
TOP 32%
Vitamin K
23.5 µg
TOP 46%
Vitamin B1
0.071 µg
TOP 60%
Vitamin E
0.38 µg
TOP 63%
Vitamin B2
0.12 µg
TOP 64%
Vitamin B3
0.851 µg
TOP 71%
Vitamin B6
0.074 µg
TOP 71%
Vitamin B5
0.151 µg
TOP 85%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 29 mg of 280 mg 10%
Threonine: 115 mg of 1,050 mg 11%
Isoleucine: 139 mg of 1,400 mg 10%
Leucine: 190 mg of 2,730 mg 7%
Lysine: 170 mg of 2,100 mg 8%
Methionine: 34 mg of 1,050 mg 3%
Phenylalanine: 120 mg of 1,750 mg 7%
Valine: 149 mg of 1,820 mg 8%
Histidine: 73 mg of 700 mg 10%

Fat type information

Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.