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Vegetables

g Food Protein Fat CHO Sugar Starch NSP Fibre kcal KJ Na Ca Fe VitA VitD VitC VitE VitB6 VitB12
100 Asparagus (boiled) 3.4 0.8 1.4 1.4 0 1.4 1.4 26 110 60 25 0.6 530 0 10 1.16 0.03 0
100 Aubergine (fried) 1.2 31.9 2.8 2.6 0.2 2.9 2.9 302 1262 2 8 0.5 125 0 1 5.5 0.07 0
100 Avocado 2.1 19.3 1.9 0.5 0 3.4 3.4 189 780 6 11 0.4 16 0 6 3.2 0.36 0
100 Baked Beans 5.2 0.6 15.3 5.9 9.4 6.9 6.9 84 355 530 53 1.4 74 0 0 0.37 0.12 0
100 Bamboo Shoots 1.5 0.2 0.7 0.7 0 1.7 1.7 11 45 4 13 0.4 10 0 0 0 0 0
100 Beansprouts 2.9 0.5 4 2.2 1.8 5.6 5.6 31 131 5 20 1.7 40 0 7 0 0.1 0
100 Beetroot (boiled) 2.3 0.1 9.5 8.8 0.7 2.3 2.3 46 195 110 29 0.8 27 0 5 0 0.04 0
100 Boiled Potatoes 1.8 0.1 17 0.7 16.32 1.4 1.4 72 306 7 5 0.4 0 0 6 0.06 0.44 0
100 Broad Beans (boiled) 7.9 0.6 11.7 1.3 10 6.5 6.5 81 344 8 56 1.6 225 0 8 0.61 0.08 0
100 Broccoli (boiled) 3.1 0.5 1.1 0.9 0 2.3 2.3 24 100 13 40 1 475 0 44 1.1 0.11 0
100 Brussels Sprouts (boiled) 2.9 1.3 3.5 3 0.3 2.6 2.6 35 153 2 20 0.5 320 0 60 0.9 0.19 0
100 Cabbage (boiled) 1 0.4 2.2 2 0.1 2.3 2.3 16 67 8 33 0.3 210 0 20 0.2 0.08 0
100 Canned Tomatoes 1 0.1 3 2.8 0.2 0.8 0.8 16 69 39 12 0.4 220 0 12 1.22 0.11 0
100 Carrots (boiled) 0.6 0.4 4.4 4.2 0.2 2.7 2.7 22 93 23 30 0.4 4425 0 2 0.56 0.1 0
100 Cauliflower (boiled) 2.9 0.9 2.1 1.8 0.2 1.6 1.6 28 117 4 17 0.4 60 0 27 0.11 0.15 0
100 Chicory 0.5 0.6 2.8 0.7 0.2 1 1 11 45 1 21 0.4 120 0 5 0 0.01 0
100 Chilli Peppers 2.9 0.6 0.7 0.7 0 0 0 20 83 7 30 1.2 175 0 120 0 0 0
100 Chips 3.9 6.7 30.1 0.6 29.5 3 3 189 796 12 11 0.8 0 0 9 4.9 0.32 0
100 Coleslaw 1.2 26.4 4.2 3.9 0.2 1.6 1.6 258 939 160 32 0.4 899 0.1 20 6.74 0.12 0.2
100 Coleslaw (low fat) 0.9 4.5 6.1 6 0.1 1.6 1.6 67 280 200 31 0.3 755 0 20 1.22 0.12 0
100 Courgette (boiled) 2 0.4 2 1.9 0.1 1.2 1.2 19 81 1 19 0.6 440 0 11 0 0.09 0
100 Courgette (fried) 2.6 4.8 2.6 2.5 0.1 1.2 1.2 63 265 1 38 1.4 500 0 15 0.9 0.09 0
100 Cucumber 0.7 0.1 1.5 1.4 0.1 0.7 0.7 10 40 3 18 0.3 60 0 2 0 0.04 0
100 French Beans (boiled) 1.7 0.1 4.7 2.1 2.6 4.1 4.1 25 108 8 56 0.6 180 0 7 0.12 0.06 0
100 Garlic 7.9 0.3 16.3 1.6 14.7 4.1 4.1 98 411 4 19 1.9 0 0 17 0 0.38 0
100 Garlic puree 3.5 33.6 16.9 16.9 0 0 0 380 1573 2740 26 1.1 0 0 0 0 0 0
100 Globe Artichokes (boiled) 1.2 0.1 1.2 0.6 0 0.4 0.4 18 78 6 19 0.2 39 0 0 0.1 0.01 0
100 Green Pepper 0.8 0.3 2.6 2.4 0.1 1.9 1.9 15 65 4 8 0.4 265 0 120 0.8 0.3 0
100 Jacket Potato 3.9 0.2 31.7 1.2 30.5 2.7 2.7 136 581 12 11 0.7 0 0 14 0.1 0.54 0
100 Karela 1.6 0.2 0.8 0 0.8 3.6 3.6 11 47 1 19 1.4 345 0 185 0 0 0
100 Leeks (boiled) 1.2 0.7 2.6 2 0.2 24 24 21 87 6 20 0.7 575 0 7 0.78 0.05 0
100 Lettuce 0.8 0.5 1.7 1.7 0 1.3 1.3 14 59 3 28 0.7 355 0 5 0.5 0.4 0
100 Microwave Chips 3.6 9.6 32.1 0.6 31.5 3.1 3.1 221 930 40 17 1 0 0 11 0 0.29 0
100 Mixed Veg (boiled) 3.3 0.5 6.6 3.6 3 0 0 42 180 96 35 0.5 2520 0 13 0 0.11 0
100 Mange-tout (boiled) 3.2 0.1 3.3 2.8 0.5 4 4 26 111 42 35 0.8 665 0 28 0.37 1.14 0
100 Marrow (boiled) 0.4 0.2 1.6 1.4 0.2 1 1 9 38 1 14 0.1 110 0 3 0 0.03 0
100 Mashed Potatoes 1.8 4.3 15.5 1.1 14.5 1.3 1.3 104 438 49 12 0.4 79 0.4 5 0.45 0.3 0
100 Mushrooms (fried) 2.4 16.2 0.3 0.1 0.2 3 3 157 645 4 8 1 0 0 1 0 0.19 0
100 Mushy Peas 5.8 0.7 13.8 1.7 10.7 1.8 1.8 81 345 340 14 1.3 0 0 0 0.3 0 0
100 Mustard & Cress 1.6 0.6 0.4 0.4 0 3.3 3.3 13 56 19 50 1 1280 0 33 0.7 0.15 0
100 Okra (fried) 4.3 26.1 4.4 3.6 0.8 7 7 269 1122 13 220 1.5 560 0 21 4.5 0.2 0
100 Onions (fried) 2.3 11.2 14.1 10 0.1 3.2 3.2 164 684 4 47 0.8 40 0 3 0 0.1 0
100 Oven Chips 3.2 4.2 29.8 0.7 29.1 2.8 2.8 162 687 53 12 0.8 0 0 12 0.44 0.38 0
100 Parsnip (boiled) 1.6 1.2 12.9 5.9 6.4 4.4 4.4 66 278 4 50 0.6 30 0 10 1 0.09 0
100 Peas (boiled) 6.7 1.6 10 1.2 7.6 4.7 4.7 79 329 0 19 1.5 250 0 16 0.21 0.09 0
100 Pickled Gherkins 1 0.1 1.8 1.6 0.2 1 1 12 49 11 28 0.3 135 0 11 0 0 0
100 Plantain (boiled) 0.8 0.2 28.5 5.5 23 2.2 2.2 112 477 4 5 0.5 350 0 9 0.21 0.24 0
100 Plantain (fried) 1.5 2.2 47.5 11.5 36 4 4 267 1126 3 6 0.8 0 0 12 0 1 0
100 Potato croquettes 3.7 13.1 21.6 0.5 21.1 1.3 1.3 214 893 420 44 0.9 0 0 2 0 0.22 0
100 Potato Waffles 3.9 24.8 64.6 2.8 61.8 2.6 2.6 481 2018 1350 40 1.8 78 0 0 0 0 0
100 Pumpkin (boiled) 0.6 0.3 2.1 1.8 0.1 1 1 13 56 76 23 0.1 955 0 7 0.16 0.03 0
100 Quorn 11.8 3.5 2 1.1 0 4.8 4.8 86 360 240 0 0 0 0 0 0 0 0.3
100 Radishes 4.7 0.2 1.9 1.9 0 0.9 0.9 12 49 11 19 0.6 0 0 17 0 0.07 0
100 Raw Cabbage 1.7 0.4 4.1 4 0.1 2.9 2.9 26 109 5 52 0.7 385 0 47 0.2 0.17 0
100 Raw Carrots 0.7 0.5 6 5.6 0.2 2.6 2.6 30 125 40 34 0.4 5330 0 4 0.56 0.14 0
100 Raw Cauliflower 3.6 0.9 3 2.5 0.4 1.9 1.9 34 142 9 21 0.7 50 0 43 0.22 0.28 0
100 Raw Celery 0.5 0.2 0.9 0.9 0 1.6 1.6 7 32 60 41 0.4 50 0 8 0.2 0.03 0
100 Raw Mushrooms 1.8 0.5 0.4 0.2 0.2 2.3 2.3 13 55 5 6 0.6 0 0 1 0.1 0.18 0
100 Raw Onions 1.2 0.2 7.9 5.6 0 1.5 1.5 36 150 3 25 0.3 10 0 5 0.31 0.2 0
100 Raw Tomatoes 0.7 0.3 3.1 3.1 0 1.3 1.3 17 73 9 7 0.5 640 0 17 1.22 0.14 0
100 Red Peppers 1 0.4 6.4 6.1 0.1 1.9 1.9 32 134 4 8 0.3 3840 0 140 0.8 0.36 0
100 Roast Potatoes 2.9 4.5 25.9 0.6 25.3 2.4 2.4 149 630 9 8 0.7 0 0 8 0.78 0.31 0
100 Runner beans (boiled) 1.2 0.5 2.3 2 0.3 3.1 3.1 18 76 110 22 1 120 0 10 0.23 0.04 0
100 Sauerkraut 1.1 0 1.1 1.1 0 2.2 2.2 9 36 590 50 1.2 18 0 10 0 0.15 0
100 Smash 1.5 0.1 13.5 0.7 12.7 2.7 2.7 57 245 200 13 0.4 3 0 23 0 0.17 0.1
100 Spinach (boiled) 2.2 0.8 0.8 0.8 0 3.1 3.1 19 79 120 160 1.6 3840 0 8 1.71 0.09 0
100 Spring Onions 0.9 0 8.5 8.5 0 2.8 2.8 35 151 13 140 1.2 0 0 25 0 0.13 0
100 Squash (baked) 0.9 0.1 7.4 3.9 3 1.4 1.4 32 137 4 41 0.6 3255 0 15 1.8 0.19 0
100 Swede (boiled) 0.3 0.1 2.3 2.2 0.1 1.2 1.2 11 46 14 26 0.1 165 0 15 0 0.04 0
100 Sweetcorn (boiled) 2.9 1.2 26.6 9.6 16.6 3.9 3.9 122 591 270 4 0.5 110 0 1 0.4 0.21 0
100 Sweet Potato (baked) 1.6 0.4 27.9 14.5 13.4 3.3 3.3 115 488 52 31 0.9 5140 0 23 6 0.07 0
100 Sweet Potato (boiled) 1.1 0.3 20.5 11.6 8.9 2.1 2.1 84 358 32 23 0.7 3960 0 17 4.4 0.05 0
100 Tomatoes (grilled) 2 0.9 8.9 8.9 0 3.7 3.7 49 210 26 20 1.4 1840 0 44 4.04 0.38 0
100 Turnips (boiled) 0.6 0.2 2 1.9 0.1 2 2 12 51 28 45 0.2 20 0 10 0 0.04 0
100 Water Chestnuts 0.9 0 7.4 3.4 4 2.3 2.3 31 134 11 11 0.7 0 0 1 0 0 0
100 Watercress 3 1.1 0.4 0.4 0 3 3 22 94 49 170 2.2 2520 0 62 1.46 0.23 0
100 Yam (boiled) 1.7 0.3 33 0.7 32.3 3.5 3.5 133 568 17 12 0.4 0 0 4 0 0.15 0
100 Yellow Peppers 1.2 0.2 5.8 5.1 0 2 2 26 113 4 8 0.4 185 0 130 0.8 0.33 0

 

 

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