|  | Diet Nutrition | Nutrition

U.S. Government Guide for Nutrition Values of Vegetables

Vegetables include many nutrients essential for health. But trying to figure out just how many nutrients are in each vegetable is not easy to do without some help. Luckily, the U.S. Government has published a guide that can help you to understand nutrition values of vegetables.

  1. The Guide

    • This guide can be found through the FDA website (see References for direct link), and can be used as a tool to prepare meals for your family. The guide lists the specific serving sizes for each vegetable, allowing you to ensure the perfect portions for your meal. The guide was updated in 2006, and is used as a point-of-purchase poster in retail stores to help consumers make smart food decisions. The guide features the top 20 vegetables that are consumed by U.S. consumers.

    Asparagus, Cucumbers and Green Onions

    • Asparagus is a great source of both vitamin A and vitamin C. Five spears of asparagus have 10 percent of the government's Recommended Daily Value (RDA) of vitamin A and 15 percent of your daily amount of vitamin C, with only 20 calories. Cucumbers are also a great source of vitamin C, with 10 percent of your daily value with only 10 calories in 1/3 of a cucumber. Green onions do not have a high amount of nutritional value, but are low in calories. One quarter cup of green onion only has 10 calories.

    Celery, Iceberg Lettuce, Leaf Lettuce

    • Celery is known for being low in calories, as there are only 15 calories in two stalks of celery. Celery has 8 percent of the RDA of dietary fiber, while providing over 10 percent of the RDA of vitamins A and C.

      Iceberg lettuce is low in calories, with only 10 per 1/6 of a head. The lettuce adds little to your diet, nutritionally. Leaf lettuce, on the other hand, has a large vitamin A benefit. One serving (one and a half cups) of leaf lettuce has 130 percent of your daily amount of vitamin A.

    Mushrooms and Onions

    • Mushrooms are a great source of potassium, with 9 percent of your daily value in every serving of 5 mushrooms. Mushrooms are also low in calories, with 20 per serving. Onions are also impressive, as a serving of one medium onion has 12 percent of the RDA of dietary fiber, as well as 20 percent of your daily value of vitamin C.

    Potatoes and Sweet Potatoes

    • Both potatoes and sweet potatoes are excellent sources of potassium. One serving is considered one medium potato or sweet potato. One potato has 18 percent of the daily value, while one sweet potato has 13 percent. Sweet potatoes have 120 percent of your daily value of vitamin A, and 30 percent of the RDA of vitamin C. Regular potatoes have 45 percent of the RDA of vitamin C.

    Tomatoes, Corn, and Carrots

    • One medium tomato has 10 percent of your daily value of potassium, while providing 20 percent of your daily value of vitamin A and 40 percent of your daily amount of vitamin C. Sweet corn provides 10 percent of your daily value of vitamin C with every medium ear, while providing you with 8 percent of the daily amount of dietary fiber. One carrot has 7 percent of the RDA of potassium, while giving you 110 percent of the RDA of vitamin A.

Nutrition - Related Articles