Vegetables:-

           

Tomato

Specifications

1 serving = 85 g (1/2 small; 1/3 medium; 1/5 large; 1 large cocktail tomato; 8 grape tomatoes)

Source of Vitamin C (25% Recommended Daily Intake per serving)

Low in sodium (10 mg per serving)

Fat-free (0 g per serving)

           

Collards

Specifications

1 serving = 19 g (125 mL)

Very high in Vitamin K (121% Recommended Daily Intake per serving)

High in folacin (15% Recommended Daily Intake per serving)

Source of VItamin C (11% Recommended Daily Intake per serving)

Sodium-free (4 mg per serving)

Fat-free (0.1 g per serving)

           

Cucumber

Specifications

1 serving = 85 g (1/4 medium, 1 mini)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Cauliflower

Specifications

1 serving = 85 g (1/6 medium head)

Very high in Vitamin C (90% Recommended Daily Intake per serving)

Fat-free (0 g per serving)

           

Broccoli

Specifications

1 serving = 85 g (1/2 medium stalk)

Very high in Vitamin C (130% Recommended Daily Intake per serving)

Fat-free (0 g per serving)

           

Carrot

Specifications

1 serving = 85 g (1 medium or 8 baby carrots or 1 cup matchstick/Julienne carrots)

Source of Vitamin C (10% Recommended Daily Intake per serving)

Source of potassium (270 mg per serving)

Fat-free (0 g per serving)

           

Soybeans

Specifications

1 serving = 135 g (125 mL)

Very high in Vitamin C (65% Recommended Daily Intake per serving)

Very high in fibre (6 g per serving)

Very high in potassium (839 mg per serving)

Very high in iron (34% Recommended Daily Intake per serving)

           

Lettuce Iceberg

Specifications

1 serving = 85 g (2 cups; 1/4 head)

Fat-free (0 g per serving)

A crisp head with fresh outer leaves, free of brown spots and yellow leaves.

           

Leeks

Specifications

1 serving = 47 g (1/2 leek)

Source of iron (7% Recommended Daily Intake per serving)

Source of magnesium (5% Recommended Daily Intake per serving)

Source of folacin (14% Recommended Daily Intake per serving)

Fat-free (0.1 g per serving)

           

Peas Green

Specifications

1 serving = 77 g (125 mL)

Very high in Vitamin C (51% Recommended Daily Intake per serving)

High in manganese (16% Recommended Daily Intake per serving)

Source of zinc (11% Recommended Daily Intake per serving)

Source of phosphorus (8% Recommended Daily Intake per serving)

Source of Vitamin B6 (7% Recommended Daily Intake per serving)

Sodium-free (4 mg per serving)

Source of fibre (4 g per serving)

Fat-free (0.3 g per serving)

           

Pepper Green

Specifications

1 serving = 85 g (1/2 medium)

Very high in Vitamin C (110% Recommended Daily Intake per serving)

Low in sodium (25 mg per serving)

Fat-free (0 g per serving)

           

Potato Yellow

Specifications

1 serving = 167 g (1 medium without skin boiled)

Source of fibre (2.3 g per serving)

Source of Vitamin C (21% Recommended Daily Intake per serving)

Fat-free (0.2 g per serving)

           

Sweet Potato

Specifications

1 serving = 110 g (1/2 medium)

Good source of potassium (370 mg per serving)

Source of fibre (3 g per serving)

Fat-free (0 g per serving)

           

Turnip

Specifications

1 serving = 125 mL (1/2 cup)

Source of Vitamin C (24% Recommended Daily Intake per serving)

Fat-free (0.07 g per serving)

Pearly, heavy turnips without soft spots

           

Zucchini

Specifications

1 serving = 85 g (1/2 medium)

Source of Vitamin C (25% Recommended Daily Intake per serving)

Fat-free (0 g per serving)