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| Broccoli | Spinach | Tomatoes | Onions | ||
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| General Info | |||||
| Standardized Size (all values listed in table are for 100g serving size) | 100 Grams | 100 Grams | 100 Grams | 100 Grams | |
| Normal Serving Size | 1 Stalk, Large (11"-12" Long) 280g | 1 Cup (180g) | 1 Cup (240g) | 1 Cup, Chopped (160g) | |
| Origin/Cultivated from | Italy, China, India, United States, Spain, France, Mexico, Poland, Pakistan, United Kingdom | Mediterranean | South America | China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands | |
| Family | Brassicaceae | Amaranthaceae | Solanaceae | Amaryllidaceae | |
| Good for | Protects Your Cells, Cardiovascular Health, Vision, Reproductive, Skin And Bone Health, Asthma And Allergies | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function | Ward Against Prostate Cancer, Breast Cancer, Stomach Cancer, Age-related Macular Degeneration, Protect Itself Against Uv Rays And Skin Care | Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections | |
| Serving Forms | Cooked, Boiled, Drained, Without Salt | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw | |
| Uses | Culinary | Culinary | Culinary | Culinary, Medicinal | |
| Basic Nutrition Facts | |||||
| Calories | 35 kcal |
23 kcal |
18 kcal |
40 kcal |
|
| Energy | 146 KJ |
96 KJ |
73 KJ |
166 KJ |
|
| Total Carbohydrates | 7.18 g |
3.75 g |
4.01 g |
9.34 g |
|
| Total Fat (lipids) | 0.41 g |
0.26 g |
0.11 g |
0.1 g |
|
| Saturated Fat | 0.08 g |
0.04 g |
0.01 g |
0.04 g |
|
| Polyunsaturated Fat | 0.17 g |
0.11 g |
0.04 g |
0.02 g |
|
| Monounsaturated Fat | 0.04 g |
0.01 g |
0.02 g |
0.01 g |
|
| Dietary Fiber | 3.3 g |
2.4 g |
0.7 g |
1.7 g |
|
| Sugars | 1.39 g |
0.43 g |
2.49 g |
4.24 g |
|
| Protein | 2.38 g |
2.97 g |
0.95 g |
1.1 g |
|
| Carbohydrates | |||||
| Total Carbohydrates | 7.18 g |
3.75 g |
4.01 g |
9.34 g |
|
| Dietary Fiber | 3.3 g |
2.4 g |
0.7 g |
1.7 g |
|
| Sugars | 1.39 g |
0.43 g |
2.49 g |
4.24 g |
|
| Sucrose | 0.08 g |
0.99 g |
|||
| Glucose dextrose | 0.49 g |
1.18 g |
2 g |
||
| Fructose (dextrose) | 0.74 g |
1.31 g |
1.29 g |
||
| Minerals | |||||
| Calcium (Ca) | 40 mg |
136 mg |
11 mg |
23 mg |
|
| Iron (Fe) | 0.67 mg |
3.57 mg |
0.68 mg |
0.21 mg |
|
| Magnesium (Mg) | 21 mg |
87 mg |
9 mg |
10 mg |
|
| Phosphorus (P) | 67 mg |
56 mg |
28 mg |
29 mg |
|
| Potassium (K) | 293 mg |
466 mg |
218 mg |
146 mg |
|
| Sodium (Na) | 41 mg |
70 mg |
11 mg |
4 mg |
|
| Copper (Cu) | 0.06 mg |
0.17 mg |
0.08 mg |
0.04 mg |
|
| Manganese (Mn) | 0.19 mg |
0.94 mg |
0.1 mg |
0.13 mg |
|
| Selenium (Se) | 1.6 µg |
2 µg |
1 µg |
1 µg |
|
| Fluoride (F) | 4 µg |
37.8 µg |
1.1 µg |
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| Vitamins | |||||
| Vitamin A (IU) | 1548 IU |
10,481 IU |
489 IU |
2 IU |
|
| Vitamin A, RAE | 77 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
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| Beta Carotene | 929 µg |
6,288 µg |
293 µg |
1 µg |
|
| Lycopene | 3,041 µg |
||||
| Lutein + zeaxanthin | 1080 µg |
11,308 µg |
94 µg |
4 µg |
|
| Vitamin C (total ascorbic acid) | 64.9 mg |
9.8 mg |
22.8 mg |
7.4 mg |
|
| Vitamin E (alpha-tocopherol) | 1.45 mg |
2 mg |
0.56 mg |
0.02 mg |
|
| Beta Tocopherol | 0.01 mg |
0.01 mg |
|||
| Gamma Tocopherol | 0.25 mg |
0.21 mg |
|||
| Delta Tocopherol | 0.01 mg |
||||
| Vitamin K (phylloquinone) | 141.1 µg |
493.6 µg |
3 µg |
0.4 µg |
|
| Thiamin | 0.06 mg |
0.09 mg |
0.04 mg |
0.05 mg |
|
| Riboflavin (Vitamin B2) | 0.12 mg |
0.24 mg |
0.02 mg |
0.03 mg |
|
| Niacin | 0.55 mg |
0.49 mg |
0.53 mg |
0.12 mg |
|
| Vitamin B-6 | 0.2 mg |
0.24 mg |
0.08 mg |
0.12 mg |
|
| Total Folate | 108 µg |
146 µg |
13 µg |
19 µg |
|
| Folate, food | 108 µg |
146 µg |
13 µg |
19 µg |
|
| Folate, DFE | 108 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
19 mcg_DFE |
|
| Pantothenic acid | 0.62 mg |
0.14 mg |
0.13 mg |
0.12 mg |
|
| Total Choline | 40.1 mg |
19.7 mg |
6.9 mg |
6.1 mg |
|
| Betaine | 0.1 mg |
89 mg |
0.1 mg |
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| Fats and Fatty Acids | |||||
| Total Fat (lipids) | 0.41 g |
0.26 g |
0.11 g |
0.1 g |
|
| 14:00 (myristic acid) | 0.01 g |
||||
| 16:00 (palmitic acid) | 0.06 g |
0.03 g |
0.01 g |
0.03 g |
|
| 18:00 (stearic acid) | 0.01 g |
||||
| 18:3 undifferentiated (linolenic acid) | 0.12 g |
0.09 g |
|||
| 16:1 undifferentiated (palmitoleic acid) | 0.01 g |
||||
| Saturated Fat | 0.08 g |
0.04 g |
0.01 g |
0.04 g |
|
| 18:1 undifferentiated (oleic acid) | 0.03 g |
0.02 g |
0.01 g |
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| Polyunsaturated Fat | 0.17 g |
0.11 g |
0.04 g |
0.02 g |
|
| 18:2 undifferentiated (linoleic acid) | 0.05 g |
0.02 g |
0.04 g |
0.01 g |
|
| Monounsaturated Fat | 0.04 g |
0.01 g |
0.02 g |
0.01 g |
|
| Phytosterols | 9 mg |
15 mg |
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| Amino Acids | |||||
| Protein | 2.38 g |
2.97 g |
0.95 g |
1.1 g |
|
| Tryptophan | 0.03 g |
0.04 g |
0.01 g |
0.01 g |
|
| Threonine | 0.1 g |
0.13 g |
0.03 g |
0.02 g |
|
| Isoleucine | 0.09 g |
0.15 g |
0.03 g |
0.01 g |
|
| Leucine | 0.15 g |
0.23 g |
0.04 g |
0.03 g |
|
| Lysine | 0.16 g |
0.18 g |
0.04 g |
0.04 g |
|
| Methionine | 0.04 g |
0.05 g |
0.01 g |
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| Phenylalanine | 0.12 g |
0.13 g |
0.03 g |
0.03 g |
|
| Tyrosine | 0.06 g |
0.11 g |
0.02 g |
0.01 g |
|
| Valine | 0.14 g |
0.17 g |
0.03 g |
0.02 g |
|
| Arginine | 0.2 g |
0.17 g |
0.03 g |
0.1 g |
|
| Histidine | 0.06 g |
0.07 g |
0.02 g |
0.01 g |
|
| Alanine | 0.11 g |
0.15 g |
0.03 g |
0.02 g |
|
| Aspartic acid | 0.33 g |
0.25 g |
0.15 g |
0.09 g |
|
| Glutamic acid | 0.55 g |
0.36 g |
0.39 g |
0.26 g |
|
| Glycine | 0.1 g |
0.14 g |
0.03 g |
0.03 g |
|
| Proline | 0.11 g |
0.12 g |
0.02 g |
0.01 g |
|
| Serine | 0.13 g |
0.11 g |
0.03 g |
0.02 g |
|
| Other | |||||
| Water | 89.25 g |
91.21 g |
94.34 g |
89.11 g |
|
| Ash | 0.77 g |
1.81 g |
0.6 g |
0.35 g |
|
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