Best vegetables for a healthy diet

ProteinZincCalciumFiber
Vegetables (1 - 5)
Dried Pasilla PepperDried Ancho PepperCarrot, dehydratedTomato PowderDried Agar SeaweedDried Shiitake MushroomsSun-dried TomatoesGrape LeavesDehydrated Onion FlakesDried Pepeao
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Dried Pasilla Pepper
Dried Ancho Pepper
Carrot, dehydrated
Tomato Powder
Dried Agar Seaweed
Dried Shiitake Mushrooms
Sun-dried Tomatoes
Grape Leaves
Dehydrated Onion Flakes
Dried Pepeao
Summary
Summary
  • General values (100)
  • Sugars (63)
  • Minerals (59)
  • Vitamins (100)
  • Amino acids (0)
  • Antioxidants (0)
  • General values (88)
  • Sugars (63)
  • Minerals (55)
  • Vitamins (82)
  • Amino acids (77)
  • Antioxidants (0)
  • General values (69)
  • Sugars (55)
  • Minerals (69)
  • Vitamins (96)
  • Amino acids (46)
  • Antioxidants (0)
  • General values (58)
  • Sugars (97)
  • Minerals (69)
  • Vitamins (99)
  • Amino acids (54)
  • Antioxidants (0)
  • General values (50)
  • Sugars (98)
  • Minerals (100)
  • Vitamins (63)
  • Amino acids (0)
  • Antioxidants (0)
  • General values (59)
  • Sugars (95)
  • Minerals (91)
  • Vitamins (88)
  • Amino acids (75)
  • Antioxidants (0)
  • General values (62)
  • Sugars (42)
  • Minerals (88)
  • Vitamins (65)
  • Amino acids (70)
  • Antioxidants (0)
  • General values (52)
  • Sugars (54)
  • Minerals (34)
  • Vitamins (62)
  • Amino acids (0)
  • Antioxidants (0)
  • General values (52)
  • Sugars (59)
  • Minerals (51)
  • Vitamins (63)
  • Amino acids (53)
  • Antioxidants (0)
  • General values (66)
  • Sugars (100)
  • Minerals (82)
  • Vitamins (77)
  • Amino acids (0)
  • Antioxidants (0)
General values
Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.14.84g
22.63g
4g
3.06g
8.68g
9.5g
14.56g
73.32g
3.93g
11.14g
More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).345kcal
281kcal
341kcal
302kcal
306kcal
296kcal
258kcal
93kcal
349kcal
298kcal
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).1443kJ
1176kJ
1427kJ
1263kJ
1282kJ
1238kJ
1079kJ
390kJ
1460kJ
1248kJ
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.12.35g
11.86g
8.1g
12.91g
6.21g
9.58g
14.11g
5.6g
8.95g
4.82g
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.26.8g
21.6g
23.6g
16.5g
7.7g
11.5g
12.3g
11g
9.2g
N.A.
Total score for "General values"
Total score for "General values"
Sugars
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.N.A.N.A.38.82g
43.9g
2.97g
2.21g
37.59g
6.3g
37.41g
N.A.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.51.13g
51.42g
79.57g
74.68g
80.88g
75.37g
55.76g
17.31g
83.28g
81.03g
Total score for "Sugars"
Total score for "Sugars"
Minerals
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.97mg
61mg
212mg
166mg
625mg
11mg
110mg
363mg
257mg
113mg
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.9.83mg
10.93mg
3.93mg
4.56mg
21.4mg
1.72mg
9.09mg
2.63mg
1.55mg
6.14mg
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.130mg
113mg
118mg
178mg
770mg
132mg
194mg
95mg
92mg
146mg
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.2222mg
2411mg
2540mg
1927mg
1125mg
1534mg
3427mg
272mg
1622mg
708mg
More manganese per 100gManganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
More manganese per 100gManganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.1.58mg
1.28mg
1.12mg
1.95mg
4.3mg
1.18mg
1.85mg
2.85mg
1.39mg
1.15mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.6.4mg
2mg
14.6mg
116.7mg
0mg
3.5mg
39.2mg
11.1mg
75mg
1.4mg
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.35760IU
20438IU
68466IU
17247IU
0IU
0IU
874IU
27521IU
18IU
0IU
More vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.
More vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.N.A.N.A.5.45mg
12.25mg
5mg
0mg
0.01mg
2mg
0.18mg
N.A.
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.3.2mg
2.25mg
0.42mg
0.76mg
0.22mg
1.27mg
0.49mg
0.35mg
0.1mg
0.35mg
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.0.17mg
0.18mg
0.53mg
0.91mg
0.01mg
0.3mg
0.53mg
0.04mg
0.5mg
0.83mg
Total score for "Vitamins"
Total score for "Vitamins"
Amino acids
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.N.A.0.37g
0.32g
0.25g
N.A.0.41g
0.34g
N.A.0.32g
N.A.
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.N.A.0.6g
0.34g
0.36g
N.A.0.68g
0.52g
N.A.0.31g
N.A.
More cystine per 100gCystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.
More cystine per 100gCystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.N.A.0.22g
0.06g
0.08g
N.A.0.2g
0.18g
N.A.0.16g
N.A.
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.N.A.0.42g
0.3g
0.29g
N.A.0.5g
0.36g
N.A.0.22g
N.A.
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.N.A.0.15g
0.09g
0.09g
N.A.0.03g
0.1g
N.A.0.13g
N.A.
Total score for "Amino acids"
Total score for "Amino acids"
Antioxidants
Total score for "Antioxidants"
Total score for "Antioxidants"
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