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Vegetable nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Vegetable

Vegetable
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
45 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
0.5 cup (91 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.2 (alkaline)
Calories
65
89% Vitamin A
80% Fiber
75% Vitamin A
68% Vitamin C
62% Carotene, beta
Explanation: The given food contains more Vitamin A than 89% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin A, Vitamin C, and Carotene, beta.

Vegetable Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

45

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Macronutrients chart

3% 14% 84%
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 100g
Calories 65
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 35mg
4%
Total Carbohydrate 13g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 25mg 3%

Iron 1mg 13%

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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Vegetable nutrition infographic

Vegetable nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 31% 16% 22% 15% 5% 14% 28% 50% 2% 14%
Calcium: 25 mg of 1,000 mg 3%
Iron: 0.82 mg of 8 mg 10%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 51 mg of 700 mg 7%
Potassium: 169 mg of 3,400 mg 5%
Sodium: 35 mg of 2,300 mg 2%
Zinc: 0.49 mg of 11 mg 4%
Copper: 0.083 mg of 1 mg 9%
Manganese: 0.379 mg of 2 mg 16%
Selenium: 0.3 µg of 55 µg 1%
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 µg
TOP 92%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Vitamin A: 4277 IU of 5,000 IU 86%
Vitamin E : 0.38 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 3.2 mg of 90 mg 4%
Vitamin B1: 0.071 mg of 1 mg 6%
Vitamin B2: 0.12 mg of 1 mg 9%
Vitamin B3: 0.851 mg of 16 mg 5%
Vitamin B5: 0.151 mg of 5 mg 3%
Vitamin B6: 0.074 mg of 1 mg 6%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 23.5 µg of 120 µg 20%

Vitamin chart - relative view

Vitamin A
4277 IU
TOP 11%
Vitamin C
3.2 mg
TOP 32%
Vitamin K
23.5 µg
TOP 46%
Folate
19 µg
TOP 49%
Vitamin B1
0.071 mg
TOP 60%
Vitamin E
0.38 mg
TOP 63%
Vitamin B2
0.12 mg
TOP 64%
Vitamin B3
0.851 mg
TOP 71%
Vitamin B6
0.074 mg
TOP 71%
Vitamin B5
0.151 mg
TOP 85%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 32% 33% 30% 21% 25% 10% 21% 25% 32%
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

0.031% 0.01% 0.072%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g

Fiber content ratio for Vegetable

3.12% 4.4% 5.57%
Sugar: 3.12 g
Fiber: 4.4 g
Other: 5.57 g

All nutrients for Vegetable per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 7% 72% 2.86g Equal to Broccoli
Fats 0% 90% 0.15g 222.1 times less than Cheese
Carbs 4% 44% 13.09g 2.2 times less than Rice
Calories 3% 82% 65kcal 1.4 times more than Orange
Sugar 0% 54% 3.12g 2.9 times less than Coca-Cola
Fiber 18% 20% 4.4g 1.8 times more than Orange
Calcium 3% 48% 25mg 5 times less than Milk
Iron 10% 66% 0.82mg 3.2 times less than Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond
Phosphorus 7% 77% 51mg 3.6 times less than Chicken meat
Potassium 5% 67% 169mg 1.1 times more than Cucumber
Sodium 2% 77% 35mg 14 times less than White Bread
Zinc 4% 70% 0.49mg 12.9 times less than Beef
Copper 9% 61% 0.08mg 1.7 times less than Shiitake
Vitamin E 3% 63% 0.38mg 3.8 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 4% 32% 3.2mg 16.6 times less than Lemon
Vitamin B1 6% 60% 0.07mg 3.7 times less than Pea
Vitamin B2 9% 64% 0.12mg 1.1 times less than Avocado
Vitamin B3 5% 71% 0.85mg 11.2 times less than Turkey meat
Vitamin B5 3% 85% 0.15mg 7.5 times less than Sunflower seed
Vitamin B6 6% 71% 0.07mg 1.6 times less than Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 20% 46% 23.5µg 4.3 times less than Broccoli
Tryptophan 0% 90% 0.03mg 10.5 times less than Chicken meat
Threonine 0% 89% 0.12mg 6.3 times less than Beef
Isoleucine 0% 88% 0.14mg 6.6 times less than Salmon
Leucine 0% 90% 0.19mg 12.8 times less than Tuna
Lysine 0% 87% 0.17mg 2.7 times less than Tofu
Methionine 0% 91% 0.03mg 2.8 times less than Quinoa
Phenylalanine 0% 89% 0.12mg 5.6 times less than Egg
Valine 0% 89% 0.15mg 13.6 times less than Soybean
Histidine 0% 88% 0.07mg 10.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 190.2 times less than Beef
Monounsaturated Fat 0% 92% 0.01g 979.9 times less than Avocado
Polyunsaturated fat 0% 88% 0.07g 655.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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