Key: |
Wt = weight(g) |
pro = protein(g) |
fat = fat(g) |
A = vitamin A(RE) |
Na = salt(mg) |
Ca = calcium(mg) |
Mg = magnesium(mg) |
Zn = zinc(mg) |
K = potassium(mg) |
P = phosphorus(mg) |
Fe = iron(mg) |
Ca:P = calcium to phosphorus ratio |
Food Item | serving | wt | pro | fat | A | Na | Ca | Mg | Zn | K | P | Fe | Ca:P |
acerola | 1 cup | 98 | 0.4 | 0.3 | 75 | 7 | 12 | 18 | x | 143 | 11 | 0.2 | 1.09 : 1 |
adzuki beans | 1 cup | 230 | 17.3 | 0.2 | 1 | 18 | 63 | 120 | 4.06 | 1224 | 385 | 4.6 | 0.16 : 1 |
alfalfa sprouts | 1 cup | 33 | 1.3 | 0.2 | 5 | 2 | 10 | 9 | 0.3 | 26 | 23 | 0.32 | 0.43 : 1 |
amaranth | 1/2 cup | 66 | 1.4 | 0.1 | 183 | 14 | 138 | 36 | x | 423 | 47 | 1.49 | 2.94 : 1 |
apple, w/o skin | 1 med | 128 | 0.2 | 0.4 | 6 | 0 | 5 | 4 | 0.05 | 144 | 9 | 0.09 | 0.56 : 1 |
apple, w/skin | 1 med | 138 | 0.3 | 0.5 | 7 | 1 | 10 | 6 | 0.05 | 159 | 10 | 0.25 | 1.00 : 1 |
apricot | 3 med | 106 | 1.5 | 0.4 | 277 | 1 | 15 | 8 | 0.28 | 313 | 21 | 0.58 | 0.71 : 1 |
arrowhead | 1 med | 12 | 0.5 | 0 | 0 | 2 | 1 | 6 | x | 106 | 24 | 0.15 | 0.04 : 1 |
artichoke | 1 med | 300 | 2.8 | 0.2 | 17 | 79 | 47 | 47 | 0.43 | 316 | 72 | 1.62 | 0.65 : 1 |
artichoke hearts | 1/2 cup | 84 | 1.9 | 0.1 | 12 | 55 | 33 | 33 | 0.3 | 221 | 50 | 1.13 | 0.66 : 1 |
asparagus | 1/2 cup | 90 | 2.3 | 0.3 | 75 | 4 | 22 | 17 | 0.43 | 279 | 54 | 0.59 | 0.41 : 1 |
avocado, California | 1 med | 173 | 3.6 | 30 | 106 | 21 | 19 | 70 | 0.73 | 1097 | 73 | 2.04 | 0.26 : 1 |
avocado, Fla | 1 med | 304 | 4.8 | 27 | 186 | 14 | 33 | 104 | 1.28 | 1484 | 119 | 1.6 | 0.28 : 1 |
bamboo shoots | 1/2 cup | 76 | 2 | 0.2 | 2 | 3 | 10 | 2 | x | 405 | 45 | 0.38 | 0.22 : 1 |
banana | 1 med | 114 | 1.2 | 0.6 | 9 | 1 | 7 | 33 | 0.19 | 451 | 22 | 0.35 | 0.32 : 1 |
beet greens | 1/2 cup | 72 | 1.9 | 0.1 | 367 | 173 | 82 | 49 | 369 | 654 | 29 | 1.37 | 2.83 : 1 |
beets | 1/2 cup | 85 | 0.9 | 0 | 1 | 42 | 9 | 31 | 0.21 | 266 | 26 | 0.53 | 0.35 : 1 |
black beans | 1 cup | 172 | 15.2 | 0.9 | 1 | 1 | 47 | 121 | 1.92 | 611 | 241 | 3.6 | 0.20 : 1 |
black turtle beans | 1 cup | 185 | 15.1 | 0.6 | 1 | 6 | 103 | 91 | 1.41 | 801 | 282 | 5.27 | 0.37 : 1 |
blackberries | 1/2 cup | 72 | 0.5 | 0.3 | 12 | 0 | 23 | 14 | 0.2 | 141 | 15 | 0.41 | 1.53 : 1 |
blueberries | 1 cup | 145 | 1 | 0.6 | 15 | 9 | 9 | 7 | 0.16 | 129 | 15 | 0.24 | 0.60 : 1 |
breadfruit | 1/4 sm | 96 | 1 | 0.2 | 4 | 2 | 17 | 24 | 0.11 | 470 | 29 | 0.52 | 0.59 : 1 |
broadbeans | 1 cup | 171 | 12.9 | 0.7 | 3 | 8 | 62 | 73 | 1.72 | 456 | 212 | 2.54 | 0.29 : 1 |
broccoli | 1/2 cup | 44 | 1.3 | 0.2 | 68 | 12 | 21 | 11 | 0.18 | 143 | 29 | 0.39 | 0.72 : 1 |
brussels sprouts | 1/2 cup | 78 | 2 | 0.4 | 56 | 17 | 28 | 16 | 0.25 | 247 | 44 | 0.94 | 0.64 : 1 |
burdock root | 1 cup | 125 | 2.6 | 0.2 | 0 | 62 | 49 | x | x | 450 | 116 | 0.96 | 0.53 : 1 |
cabbage, chinese | 1/2 cup | 35 | 0.5 | 0.1 | 105 | 23 | 37 | 7 | x | 83 | 13 | 0.28 | 2.85 : 1 |
cabbage, red | 1/2 cup | 35 | 0.5 | 0.1 | 1 | 4 | 18 | 5 | 0.07 | 72 | 15 | 0.17 | 1.20 : 1 |
cabbage, savoy | 1/2 cup | 35 | 0.7 | 0 | 35 | 10 | 12 | 10 | x | 81 | 15 | 0.14 | 0.80 : 1 |
cabbage. green | 1/2 cup | 35 | 0.4 | 0.1 | 4 | 6 | 16 | 5 | 0.06 | 86 | 8 | 0.2 | 2.00 : 1 |
cantaloupe | 1 cup | 160 | 1.4 | 0.4 | 516 | 14 | 17 | 17 | 0.25 | 494 | 29 | 0.52 | 0.59 : 1 |
carambola | 1 med | 127 | 0.7 | 0.4 | 62 | 2 | 6 | 12 | 0.15 | 207 | 20 | 0.33 | 0.30 : 1 |
carissa | 1 med | 20 | 0.1 | 0.3 | 1 | 1 | 2 | 3 | x | 52 | 1 | 0.26 | 2.00 : 1 |
carrots | 1 med | 72 | 0.7 | 0.1 | 2025 | 25 | 19 | 11 | 0.14 | 233 | 32 | 0.36 | 0.59 : 1 |
casaba melon | 1 cup | 170 | 1.5 | 0.2 | 5 | 20 | 9 | 14 | x | 257 | 12 | 0.68 | 0.75 : 1 |
cauliflower | 1/2 cup | 50 | 1 | 0.1 | 1 | 7 | 14 | 7 | 0.09 | 178 | 23 | 0.29 | 0.61 : 1 |
celery | 1 stalk | 40 | 0.3 | 1 | 5 | 35 | 14 | 5 | 0.07 | 114 | 10 | 0.19 | 1.40 : 1 |
chard, swiss | 1/2 cup | 88 | 1.7 | 0.1 | 276 | 158 | 51 | 76 | x | 483 | 29 | 1.99 | 1.76 : 1 |
cherimoya | 1 med | 547 | 7.1 | 2.2 | 5 | x | 126 | x | x | x | 219 | 2.74 | 0.58 : 1 |
cherry | 10 chs | 68 | 0.8 | 0.7 | 15 | 0 | 10 | 8 | 0.04 | 152 | 13 | 0.26 | 0.77 : 1 |
chickory greens | 1/2 cup | 90 | 1.5 | 0.3 | 360 | 41 | 90 | 27 | x | 378 | 42 | 0.81 | 2.14 : 1 |
chickory witloof | 1/2 cup | 45 | 0.5 | 0.1 | 0 | 3 | x | 6 | x | 82 | 9 | 0.23 | 0.00 : 1 |
chickpeas | 1 cup | 164 | 14.5 | 4.3 | 4 | 11 | 80 | 78 | 2.51 | 477 | 275 | 4.74 | 0.29 : 1 |
chives | 1 T | 3 | 0.1 | 0 | 19 | 0 | 2 | 2 | x | 8 | 2 | 0.05 | 1.00 : 1 |
collards | 1 cup | 190 | 2.1 | 0.3 | 422 | 36 | 148 | 21 | 1.22 | 177 | 19 | 0.78 | 7.79 : 1 |
coriander (cilantro) | 1/4 cup | 4 | 0.1 | 0 | 11 | 1 | 4 | 1 | x | 22 | 1 | 0.08 | 4.00 : 1 |
corn, yellow | 1/2 cup | 82 | 2.7 | 1.1 | 18 | 14 | 2 | 26 | 0.39 | 204 | 84 | 0.5 | 0.02 : 1 |
cowpeas | 1 cup | 171 | 13.2 | 0.9 | 3 | 6 | 42 | 91 | 2.2 | 476 | 266 | 4.29 | 0.16 : 1 |
crabapple | 1 cup | 110 | 0.4 | 0.3 | 4 | 1 | 20 | 7 | x | 213 | 17 | 0.39 | 1.18 : 1 |
cranberry | 1 cup | 95 | 0.4 | 0.2 | 4 | 1 | 7 | 5 | 0.12 | 67 | 8 | 0.19 | 0.88 : 1 |
cucumber | 1/2 cup | 52 | 0.3 | 0.1 | 2 | 1 | 7 | 6 | 0.12 | 78 | 9 | 0.14 | 0.78 : 1 |
currants, euro. black | 1/2 cup | 56 | 0.8 | 0.2 | 13 | 1 | 31 | 14 | 0.15 | 180 | 33 | 0.86 | 0.94 : 1 |
currants, red & white | 1/2 cup | 56 | 0.8 | 0.1 | 7 | 1 | 18 | 7 | 0.13 | 154 | 24 | 0.56 | 0.75 : 1 |
dandelion greens | 1/2 cup | 28 | 0.8 | 0.2 | 392 | 21 | 52 | 10 | x | 111 | 18 | 0.87 | 2.89 : 1 |
dates | 10 dts | 83 | 1.6 | 0.4 | 4 | 2 | 27 | 29 | 0.24 | 541 | 33 | 0.96 | 0.82 : 1 |
dock | 1/2 cup | 67 | 1.3 | 0.5 | 268 | 3 | 29 | 69 | x | 261 | 42 | 1.61 | 0.69 : 1 |
eggplant | 1/2 cup | 41 | 0.5 | 0 | 3 | 1 | 15 | 5 | 0.06 | 90 | 13 | 0.22 | 1.15 : 1 |
elderberries | 1 cup | 145 | 1 | 0.7 | 87 | 55 | x | x | x | 406 | 57 | 2.32 | 0.96 : 1 |
endive | 1/2 cup | 25 | 0.3 | 0.1 | 51 | 6 | 13 | 4 | 0.2 | 79 | 7 | 0.21 | 1.86 : 1 |
figs | 1 med | 50 | 0.4 | 0.2 | 7 | 1 | 18 | 8 | 0.07 | 116 | 7 | 0.18 | 2.57 : 1 |
figs | 10 figs | 187 | 5.7 | 2.2 | 25 | 20 | 269 | 111 | 0.94 | 1332 | 128 | 4.18 | 2.10 : 1 |
french beans | 1 cup | 177 | 12.5 | 1.3 | 0 | 11 | 111 | 99 | 1.13 | 655 | 181 | 1.92 | 0.61 : 1 |
fruit cocktail | 1/2 cup | 128 | 0.5 | 0.1 | 26 | 7 | 8 | 7 | 0.11 | 112 | 14 | 0.36 | 0.57 : 1 |
garden cress | 1/2 cup | 25 | 0.7 | 0.2 | 23 | x | x | 20 | x | x | x | x | 0.33 : 1 |
garlic | 3 clvs | 9 | 0.6 | 0.1 | 0 | 2 | 16 | 2 | x | 36 | 14 | 0.15 | 1.14 : 1 |
ginger root | 1/4 cup | 24 | 0.4 | 0.2 | 0 | 3 | 4 | 10 | x | 100 | 7 | 0.12 | 0.57 : 1 |
gooseberries | 1 cup | 150 | 1.3 | 0.9 | 44 | 1 | 38 | 15 | 0.18 | 297 | 40 | 0.47 | 0.95 : 1 |
grapefruit (white) | 1/2 med | 118 | 0.8 | 0.1 | 1 | 0 | 14 | 11 | 0.08 | 175 | 9 | 0.07 | 1.56 : 1 |
grapefruit (pink) | 1/2 med | 123 | 0.7 | 0.1 | 32 | 0 | 13 | 10 | 0.09 | 158 | 11 | 0.15 | 1.18 : 1 |
grapes (slip skin) | 1 cup | 92 | 0.6 | 0.3 | 9 | 2 | 13 | 5 | 0.04 | 176 | 9 | 0.27 | 1.44 : 1 |
grapes (adherent skin) | 1 cup | 160 | 1.1 | 0.9 | 12 | 3 | 17 | 10 | 0.03 | 296 | 21 | 0.41 | 0.81 : 1 |
great northern beans | 1 cup | 177 | 15.8 | 0.8 | 0 | 4 | 121 | 88 | 4.55 | 692 | 293 | 3.77 | 0.41 : 1 |
green beans | 1/2 cup | 62 | 1.2 | 0.2 | 41 | 29 | 2 | 16 | 0.23 | 0.182 | 24 | 0.79 | 1.21 : 1 |
guava | 1 med | 90 | 0.7 | 0.5 | 71 | 2 | 18 | 9 | 0.21 | 256 | 23 | 0.28 | 0.78 : 1 |
guava, stberry | 1 cup | 244 | 1.4 | 1.5 | 22 | 89 | 52 | 41 | x | 713 | 67 | 0.53 | 0.78 : 1 |
honeydew mellon | 1/4 cup | 100 | 0.8 | 0.3 | 4 | 12 | 14 | x | x | 251 | 16 | 0.4 | 0.88 : 1 |
hyacinth beans | 1 cup | 194 | 15.8 | 1.1 | x | 13 | 77 | 159 | 5.53 | 653 | 233 | 8.88 | 0.33 : 1 |
jackfruit | 3.5 oz | 100 | 1.5 | 0.3 | 30 | 3 | 34 | 37 | 0.42 | 303 | 36 | 0.6 | 0.94 : 1 |
java plum | 1 cup | 135 | 1 | 0.3 | 0 | 18 | 25 | 21 | x | 106 | 23 | 0.25 | 1.09 : 1 |
jerusalem artichoke | 1/2 cup | 75 | 1.5 | 0 | 2 | x | 10 | 13 | x | x | 58 | 2.55 | 0.17 : 1 |
jew's ear (pepeao) | 1 cup | 99 | 0.5 | 0 | 0 | 9 | 16 | 25 | x | 42 | 14 | 0.55 | 1.14 : 1 |
jujube | 3.5 oz | 100 | 1.2 | 0.2 | 4 | 3 | 21 | 10 | 0.05 | 250 | 23 | 0.48 | 0.91 : 1 |
jute, potherb | 1/2 cup | 43 | 1.6 | 0.1 | 223 | 5 | 91 | 27 | x | 237 | 31 | 1.35 | 2.94 : 1 |
kale | 1/2 cup | 65 | 1.2 | 0.3 | 481 | 15 | 47 | 12 | 0.15 | 157 | 18 | 0.59 | 2.61 : 1 |
kale, scotch | 1/2 cup | 65 | 1.2 | 0.3 | 481 | 14 | 47 | 12 | 0.15 | 148 | 18 | 0.59 | 2.61 : 1 |
kidney beans, red | 1 cup | 177 | 15.4 | 0.9 | 0 | 4 | 50 | 80 | 1.89 | 713 | 252 | 5.2 | 0.20 : 1 |
kiwifruit | 1 med | 76 | 0.8 | 0.3 | 13 | 4 | 20 | 23 | x | 252 | 31 | 0.31 | 0.65 : 1 |
kohlrabi | 1/2 cup | 82 | 1.5 | 0.1 | 2 | 17 | 20 | 16 | x | 279 | 37 | 0.33 | 0.54 : 1 |
kumquats | 1 med | 19 | 0.2 | 0 | 6 | 1 | 8 | 2 | 0.02 | 37 | 4 | 0.07 | 2.00 : 1 |
lambsquarters | 1/2 cup | 90 | 2.9 | 0.6 | 873 | x | 232 | x | x | x | 41 | 0.63 | 5.66 : 1 |
leeks | 1/4 cup | 26 | 0.4 | 0.1 | 2 | 5 | 15 | 7 | x | 47 | 9 | 0.55 | 1.67 : 1 |
lemon | 1 med | 58 | 0.6 | 0.2 | 2 | 1 | 15 | x | 0.04 | 80 | 9 | 0.35 | 1.67 : 1 |
lentils | 1 cup | 198 | 17.9 | 0.7 | 2 | 4 | 37 | 71 | 2.5 | 731 | 356 | 6.59 | 0.10 : 1 |
lettuce, iceberg | 1 leaf | 20 | 0.2 | 0 | 7 | 2 | 4 | 2 | 0.04 | 32 | 4 | 0.1 | 1.00 : 1 |
lettuce, looseleaf | 1/2 cup | 28 | 0.4 | 0.1 | 53 | 3 | 19 | 3 | x | 74 | 7 | 0.39 | 2.71 : 1 |
lettuce, romaine | 1/2 cup | 28 | 0.5 | 0.1 | 73 | 2 | 10 | 2 | x | 81 | 13 | 0.31 | 0.77 : 1 |
lima beans | 1 cup | 188 | 14.6 | 0.7 | 0 | 5 | 52 | 97 | 1.87 | 729 | 231 | 4.36 | 0.23 : 1 |
lime | 1 med | 67 | 0.5 | 0.1 | 1 | 1 | 22 | x | 0.07 | 68 | 12 | 0.4 | 1.83 : 1 |
longans | 31 frts | 100 | 1.3 | 0.1 | x | 0 | 1 | 10 | 0.05 | 266 | 21 | 0.13 | 0.05 : 1 |
loquats | 10 med | 100 | 0.4 | 0.2 | 153 | 1 | 16 | 13 | 0.05 | 266 | 27 | 0.28 | 0.59 : 1 |
lupins | 1 cup | 166 | 25.8 | 4.8 | x | 7 | 85 | 90 | 2.29 | 407 | 212 | 1.99 | 0.40 : 1 |
lychees | 10 med | 100 | 0.8 | 0.4 | 0 | 1 | 5 | 10 | 0.07 | 171 | 31 | 0.31 | 0.16 : 1 |
mammy apple | 1/8 med | 100 | 0.5 | 0.5 | 23 | 15 | 11 | x | x | 47 | 11 | 0.7 | 1.00 : 1 |
mango | 1 med | 207 | 1.1 | 0.6 | 806 | 4 | 21 | 18 | 0.07 | 322 | 22 | 0.26 | 0.95 : 1 |
mothbeans | 1 cup | 177 | 13.8 | 1 | 2 | 17 | 6 | 184 | 1.04 | 538 | 265 | 5.56 | 0.02 : 1 |
mulberries | 1 cup | 140 | 2 | 0.6 | 4 | 14 | 55 | 25 | x | 271 | 53 | 2.59 | 1.04 : 1 |
mung beans | 1 cup | 202 | 14.2 | 0.8 | 4 | 4 | 55 | 97 | 1.7 | 536 | 2041 | 2.83 | 0.03 : 1 |
mung beans, sprouted | 1/2 cup | 52 | 1.6 | 0.1 | 1 | 3 | 7 | 11 | 0.21 | 77 | 28 | 0.47 | 0.25 : 1 |
mungo beans | 1 cup | 180 | 13.6 | 1 | 6 | 13 | 95 | 113 | 1.5 | 416 | 280 | 3.14 | 0.34 : 1 |
mushrooms | 1/2 cup | 35 | 0.7 | 0.2 | 0 | 1 | 2 | 4 | 0.17 | 130 | 36 | 0.43 | 0.06 : 1 |
mustard greens | 1/2 cup | 70 | 1.6 | 0.2 | 212 | 11 | 52 | 10 | x | 141 | 29 | 0.49 | 1.79 : 1 |
mustard spinach | 1/2 cup | 75 | 1.7 | 0.2 | 743 | x | 158 | x | x | x | 21 | 1.13 | 7.52 : 1 |
navy beans | 1 cup | 182 | 15.8 | 1 | 0 | 2 | 128 | 107 | 1.93 | 669 | 285 | 4.51 | 0.45 : 1 |
nectarine | 1 med | 136 | 1.3 | 0.6 | 100 | 0 | 6 | 11 | 0.12 | 288 | 22 | 0.21 | 0.27 : 1 |
new zealand spinach | 1/2 cup | 28 | 0.4 | 0.1 | 123 | 36 | 16 | 11 | x | 36 | 8 | 0.22 | 2.00 : 1 |
oheloberries | 1 cup | 140 | 0.5 | 0.3 | 116 | 2 | 10 | 9 | x | 54 | 14 | 0.13 | 0.71 : 1 |
okra | 1/2 cup | 80 | 1.5 | 0.1 | 46 | 4 | 50 | 46 | 0.44 | 257 | 45 | 0.36 | 1.11 : 1 |
onions, spring | 1/2 cup | 50 | 0.9 | 0.1 | 250 | 2 | 30 | 10 | 0.22 | 128 | 16 | 0.94 | 1.88 : 1 |
onions, spring | 1/2 cup | 50 | 0.9 | 0.1 | 250 | 2 | 30 | 10 | 0.22 | 128 | 16 | 0.94 | 1.88 : 1 |
onoins | 1/2 cup | 80 | 0.9 | 0.2 | 0 | 2 | 20 | 8 | 0.14 | 124 | 23 | 0.29 | 0.87 : 1 |
orange, navel | 1 med | 140 | 1.4 | 0.1 | 26 | 1 | 56 | 15 | 0.08 | 250 | 27 | 0.17 | 2.07 : 1 |
orange, valencia | 1 med | 121 | 1.3 | 0.4 | 28 | 0 | 48 | 12 | 0.07 | 217 | 21 | 0.11 | 2.29 : 1 |
papaya | 1 med | 304 | 1.9 | 0.4 | 612 | 8 | 72 | 31 | 0.22 | 450 | 16 | 0.3 | 4.50 : 1 |
parsley | 1/2 cup | 30 | 0.7 | 1 | 156 | 12 | 39 | 13 | 0.22 | 161 | 12 | 1.86 | 3.25 : 1 |
parsnips | 1/2 cup | 78 | 1 | 0.2 | 0 | 8 | 29 | 23 | 0.2 | 287 | 54 | 0.45 | 0.54 : 1 |
passion fruit | 1 med | 18 | 0.4 | 0.1 | 13 | 5 | 2 | 5 | x | 63 | 12 | 0.29 | 0.17 : 1 |
peach | 1 med | 87 | 0.6 | 0.1 | 47 | 0 | 5 | 6 | 0.12 | 171 | 11 | 0.1 | 0.45 : 1 |
pear | 1 med | 166 | 0.7 | 0.7 | 3 | 1 | 19 | 9 | 0.2 | 208 | 18 | 0.41 | 1.06 : 1 |
peas, green | 1/2 cup | 80 | 4.3 | 0.2 | 48 | 2 | 22 | 31 | 0.95 | 217 | 94 | 1.24 | 0.23 : 1 |
peas, green | 1/2 cup | 78 | 4.2 | 0.3 | 50 | 4 | 19 | 26 | 0.97 | 190 | 84 | 1.15 | 0.23 : 1 |
peas, split | 1 cup | 196 | 16.4 | 0.8 | 1 | 4 | 26 | 71 | 1.96 | 710 | 195 | 2.52 | 0.13 : 1 |
peppers, hot chili | 1 pepr | 45 | 0.9 | 0.1 | 35 | 3 | 8 | 11 | 0.14 | 153 | 20 | 0.54 | 0.40 : 1 |
peppers, sweet | 1/2 cup | 50 | 0.4 | 0.2 | 26 | 2 | 3 | 7 | 0.09 | 98 | 11 | 0.63 | 0.27 : 1 |
persimmon | 1 med | 25 | 0.2 | 0.1 | x | 0 | 7 | x | x | 78 | 7 | 0.63 | 1.00 : 1 |
persimmon, japanese | 1 med | 168 | 1 | 0.3 | 364 | 3 | 13 | 15 | 0.18 | 270 | 28 | 0.26 | 0.46 : 1 |
pineapple | 1 cup | 155 | 0.6 | 0.7 | 4 | 1 | 11 | 21 | 0.12 | 175 | 11 | 0.57 | 1.00 : 1 |
pink beans | 1 cup | 169 | 15.3 | 0.8 | 0 | 3 | 88 | 110 | 1.63 | 858 | 279 | 3.89 | 0.32 : 1 |
pinto beans | 1 cup | 171 | 14 | 0.9 | 0 | 3 | 82 | 94 | 1.85 | 800 | 273 | 4.47 | 0.30 : 1 |
pitanga | 1 cup | 173 | 1.4 | 0.7 | 260 | 5 | 16 | 21 | x | 178 | 19 | 0.35 | 0.84 : 1 |
plum | 1 med | 66 | 0.5 | 0.4 | 21 | 0 | 2 | 4 | 0.06 | 113 | 7 | 0.07 | 0.29 : 1 |
pomegranate | 1 med | 154 | 1.5 | 0.5 | x | 5 | 5 | x | x | 399 | 12 | 0.46 | 0.42 : 1 |
potato, no skin | 1 ptto | 112 | 2.3 | 0.1 | x | 7 | 8 | 24 | 0.44 | 6.8 | 52 | 0.85 | 0.15 : 1 |
pricklypear | 1 med | 103 | 0.8 | 0.5 | 5 | 6 | 58 | 88 | x | 226 | 25 | 0.31 | 2.32 : 1 |
prunes | 10 prns | 84 | 2.2 | 0.4 | 167 | 3 | 43 | 38 | 345 | 626 | 66 | 2.08 | 0.65 : 1 |
pummelo | 1 cup | 190 | 1.4 | 1 | 0 | 2 | 7 | 12 | 0.15 | 411 | 32 | 0.22 | 0.22 : 1 |
quince | 1 med | 92 | 0.4 | 0.1 | 4 | 4 | 10 | 7 | x | 181 | 16 | 0.64 | 0.63 : 1 |
radish | 10 rdsh | 45 | 0.3 | 0.2 | 0 | 11 | 9 | 4 | 0.13 | 104 | 8 | 0.13 | 1.13 : 1 |
raisins, gold seedless | 2/3 cup | 100 | 3.4 | 0.5 | 4 | 12 | 53 | 35 | 0.32 | 746 | 115 | 1.79 | 0.46 : 1 |
raisins, seeded | 2/3 cup | 100 | 2.5 | 0.5 | 0 | 28 | 28 | 30 | 0.18 | 825 | 75 | 2.59 | 0.37 : 1 |
raisins, seedless | 2/3 cup | 100 | 3.2 | 0.5 | 1 | 12 | 49 | 33 | 0.27 | 751 | 97 | 2.08 | 0.51 : 1 |
raspberries | 1 cup | 123 | 1.1 | 0.7 | 16 | 0 | 27 | 22 | 0.57 | 187 | 15 | 0.7 | 1.80 : 1 |
rice, brown | 1 cup | 195 | 4.9 | 1.2 | 0 | x | 23 | x | x | 137 | 142 | 1 | 0.16 : 1 |
rice, white, enriched | 1 cup | 205 | 4.1 | 0.2 | x | x | 21 | x | x | 57 | 57 | 1.8 | 0.37 : 1 |
rose apple | 3.5 oz | 100 | 0.6 | 0.3 | 34 | 0 | 29 | 5 | 0.06 | 123 | 8 | 0.07 | 3.63 : 1 |
roselle | 1 cup | 57 | 0.6 | 0.4 | 16 | 3 | 123 | 29 | x | 118 | 21 | 0.84 | 5.86 : 1 |
rutabaga | 1/2 cup | 85 | 0.9 | 0.2 | 0 | 15 | 36 | 18 | 0.26 | 244 | 42 | 0.4 | 0.86 : 1 |
sapodilla | 1 med | 170 | 0.7 | 1.9 | 10 | 20 | 36 | x | x | 328 | 20 | 1.36 | 1.80 : 1 |
sapote | 1 med | 225 | 4.8 | 1.4 | 92 | 21 | 88 | 68 | x | 773 | 63 | 2.25 | 1.40 : 1 |
shallots | 1 T | 10 | 0.3 | 0 | x | 1 | 4 | x | x | 33 | 6 | 0.12 | 0.67 : 1 |
soursop | 1 cup | 225 | 2.3 | 0.7 | 1 | 31 | 32 | 46 | x | 626 | 61 | 1.35 | 0.52 : 1 |
soybeans, green | 1/2 cup | 90 | 11.1 | 5.8 | 14 | x | 131 | x | x | x | 142 | 2.25 | 0.92 : 1 |
soybeans, mature | 1 cup | 172 | 28.6 | 15.4 | 2 | 1 | 175 | 158 | 1.98 | 886 | 421 | 8.84 | 0.42 : 1 |
spinach | 1/2 cup | 28 | 0.8 | 0.1 | 188 | 22 | 28 | 22 | 0.15 | 156 | 14 | 0.76 | 2.00 : 1 |
squash, summer | 1/2 cup | 65 | 0.8 | 0.1 | 13 | 1 | 13 | 15 | 0.17 | 126 | 23 | 0.3 | 0.57 : 1 |
stberries | 1 cup | 159 | 0.9 | 0.6 | 4 | 2 | 21 | 16 | 0.19 | 247 | 28 | 0.57 | 0.75 : 1 |
sugar apple | 1 med | 155 | 3.2 | 0.5 | 1 | 15 | 37 | 33 | x | 384 | 50 | 0.93 | 0.74 : 1 |
sweet potato | 1 ptto | 114 | 2 | 0.1 | 2488 | 12 | 32 | 23 | 0.33 | 397 | 62 | 0.52 | 0.52 : 1 |
tamarind | 1 cup | 120 | 3.4 | 0.7 | 4 | 33 | 89 | 110 | x | 753 | 136 | 3.36 | 0.65 : 1 |
tangerine | 1 med | 84 | 0.5 | 0.2 | 77 | 1 | 12 | 10 | x | 132 | 8 | 0.09 | 1.50 : 1 |
tofu, okara | 1/2 cup | 61 | 2 | 1.1 | 0 | 6 | 49 |