Nutritious Vegetables

Note that I have listed only those foods which contain the listed vitamins in significant quantities. They are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center .
Vegetable	Amount	Minerals Contained (in descending order)	Vitamins Contained (in descending order)
Artichoke	One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.	Potassium - 425 mg Phosphorus - 103 mg Magnesium - 72 mg Calcium - 54 mg Also contains small amounts of selenium, iron , manganese , copper and zinc.	Vitamin C - 12 mg Niacin - 1.2 mg Pantothenic Acid - .5 mg Folate - 61.2 mcg Vitamin A - 212 IU Contains some other vitamins in small amounts.
Asparagus	Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.	Potassium - 144 mg Phosphorus - 48.5 mg Calcium - 18 mg Sodium - 10 mg Magnesium - 9 mg Also contains small amounts of selenium , iron , manganese, copper and zinc.	Vitamin A - 485 IU Vitamin C - 9.7 mg Niacin - .974 mg Folate - 131 mcg Contains some other vitamins in small amounts.
Avocado	Strictly speaking, an Avocado is a fruit
Broccoli	Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.	Potassium - 228 mg Phosphorus - 46 mg Calcium - 36 mg Sodium - 28 mg Magnesium - 18.7 mg Iron - .65 mg Vitamin K - 110 mcg Also contains small amounts of selenium, manganese , copper and zinc .	Vitamin A - 1083 IU Vitamin C - 58 mg Niacin - .45 mg Pantothenic Acid - .4 mg Folate - 39 mcg Contains some other vitamins in small amounts.
Carrots	Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.	Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, zinc.	Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.	Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium,iron , manganese ,copper and zinc.	Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.
Corn	One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.	Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper .	Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.
Cucumber	Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.	Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.
Green Pepper	One small raw pepper contains .66 grams protein and 1.3 grams fiber.	Potassium - 131 mg Phosphorus - 14 mg Magnesium - 7.4mg Calcium - 6.7 mg Sodium - 1.48 mg Also contains small amounts of selenium , iron , manganese, copper and zinc.	Vitamin A - 467.7i u Vitamin C - 66 mg Niacin - .4 mg Folate - 6.8 mcg Contains some other vitamins in small amounts.
Kale	One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.	Potassium - 296.4 mg Phosphorus - 36.4 mg Magnesium - 23.4 mg Calcium - 32 mg Sodium - 29.9 mg Iron - 1.2 mg Manganese - .5 mg Selenium - 1.2 mg Vitamin K - 1062 mcg Also contains small amounts of copper and zinc .	Vitamin A - 9,620 IU Vitamin C - 53.3 mg Niacin - .6 mg Folate - 17 mcg Contains some other vitamins in small amounts.
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.	Potassium - 955 mg Phosphorus - 208.7 mg Magnesium - 8.8 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.5 mg Sodium - 3.8 mg Zinc - 1.8 mg Manganese - .8 mg copper - .44 mg	Pantothenic Acid - .8 mg Niacin - .8 mg Folate - 156 mcg Contains some other vitamins in small amounts.
Mushroom	Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.	Potassium - 129.5 mg Phosphorus - 36.4 mg Magnesium - 3.5 mg Selenium - 3 mg Calcium - 1.8 mg Sodium - 1.4 mg Iron - .36 mg Also contains small amounts of manganese, copper and zinc .	Vitamin D - 26.6 IU Niacin - 1.4 mg Vitamin C - .8 mg Pantothenic Acid - .5 mg Contains some other vitamins in small amounts.
Onions	One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.	Potassium - 110 mg Phosphorus - 23.1 mg Calcium - 14 mg Magnesium - 7 mg Sodium - 2.1 mg Selenium - .42 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin C - 4.5 mg Folate - 9 mcg Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.	Potassium - 433.6 mg Phosphorus - 187.2 mg Magnesium - 62.4 mg Calcium - 43.2 mg Sodium - 4.8 mg Selenium - 3.0 mg Iron - 2.5 mg Zinc - 1.9 mg Manganese - .8 mg Also contains small amount of copper .	Vitamin A - 955.2iu Vitamin C - 22.72 mg Niacin - 3.23 mg Folate - 100.8 mcg Vitamin B1 (thiamine) - .41 mg Vitamin B6 - .35 mg Contains some other vitamins in small amounts.
Potatoes	One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.	Potassium - 610 mg Phosphorus - 78 mg Magnesium - 39 mg Calcium - 7.8 mg Sodium - 7.8 mg Iron - .55 mg Selenium - .46 mg Zinc - .45 mg Also contains small amounts of manganese and copper .	Vitamin C - 20 mg Niacin - 2.18 mg Pantothenic Acid - .9 mg Vitamin B6 - .5 mg Folate - 14 mcg Contains some other vitamins in small amounts.
Spinach	One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.	Potassium - 167.4 mg Phosphorus - 14.7 mg Magnesium - 23.7 mg Calcium - 29.7 mg Sodium - 23.7 mg Iron - .81 mg Selenium - .3 mg - Vitamin K - 145 mcg Also contains small amounts of manganese, copper and zinc .	Vitamin A - 2014.5 mg Vitamin C - 8.43 mg Folate - 58.2 mcg Contains some other vitamins in small amounts.
Squash, Summer	One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.	Potassium - 345.6 mg Phosphorus - 7.2 mg Magnesium - 43.2 mg Calcium - 48.6 mg Sodium - 1.8 mg Iron - .65 mg Manganese - .38 mg Selenium - .36 mg Zinc - .7 mg Also contains small amount of copper.	Vitamin A - 516.6 mg Vitamin C - 9.9 mg Niacin - .92 mg Folate - 36 mcg Contains some other vitamins in small amounts.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.	Potassium - 181.3 mg Phosphorus - 21.7 mg Magnesium - 17.0 mg Calcium - 32.5 mg Sodium - 27.9 mg Iron - .52 mg Selenium - .46 mg Also contains small amounts of manganese, copper and zinc .	Vitamin A - 17.5 mg Vitamin C - 5.4 mg Niacin - 1.25 mg Folate - 57.4 mcg Pantothenic Acid - .55 mg Contains some other vitamins in small amounts.
Sweet Potatoes	One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.	Potassium - 273 mg Phosphorus - 29.5 mg Magnesium - 13.5 mg Calcium - 6.2 mg Sodium - 11.0 mg Iron - .55 mg Selenium - .5 mg Manganese - .6 mg Zinc - .3 mg Also contains small amount of copper .	Vitamin A - 24,877 mg Vitamin C - 28.0 mg Pantothenic Acid - .74 mg Niacin - .69 mg Folate - 26.2 mcg Contains some other vitamins in small amounts

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