This document provides information on the nutritive value of various temperate vegetables. It discusses how potatoes are the richest source of energy, while pea and garlic are the richest sources of protein. Turnip greens contain the most iron, riboflavin, niacin, fats, vitamin A, and calcium. The document then provides tables with detailed data on the nutrient composition of different vegetables, including their energy, protein, fat, carbohydrate, vitamin, mineral, and other nutrient contents per 100 grams. It analyzes vegetables' macronutrient profiles as well.
2. Introduction
• Temperate vegetables are rich in minerals, vitamins,
dietary fibre and other nutrients.
• They are specifically mentioned as protective foods in
the literature.
• Potato is the richest source of energy.
• Similarly, pea and garlic are the richest source of
proteins, Turnip green is rich source of iron, riboflavin,
niacin, fats, vitamin A, and calcium;
• Garlic of carbohydrates and phosphorus; Pea of
thiamine, and Kale of ascorbic acid.
Cont...
3. • Potato is the richest source of energy (97kcal) followed by Pea
(84kcal), Leek (77kcal), Turnip greens (67kcal) and Kale
(53kcal),
• Pea and Garlic are the richest sources of proteins (6.3g)
followed by Kale (6.0g), Brussel’s sprout (4.9g) and Fenugreek
leaves (4.4g).
• Turnip green is the richest source of fats (1.5g), followed by
Fenugreek leaves (0.9g), Kale and Spinach beet (0.8g) and
Brussel’s sprout and Pea (0.4g).
• Garlic is the richest source of carbohydrates (29.8g) followed
by Potato (22.6g), Leek (17.2g), Pea (14.4g), and Carrot (9.7g).
Cont...
4. • Turnip green is the richest source of vitamin A (15691 IU)
followed by Carrot (11000 IU), Kale (10000 IU), Spinach (8100
IU), and Spinach beet (5862 IU).
• Pea is the richest source of thiamine (0.35mg) followed by Turnip
green (0.31mg), Spinach beet (0.26mg), Kale (0.16mg) and
Cauliflower (0.11mg).
• Turnip green is the richest source of riboflavin (0.57mg) followed
by Spinach beet (0.56mg), Fenugreek leaves (0.31mg), Kale
(0.26mg), Sprouting broccoli and Garlic (0.23mg).
• Turnip green is the richest source of niacin (5.4mg) followed by
Spinach beet (3.3mg), Pea (2.9mg), Kale (2.1mg) and potato
(1.2mg).
Cont...
5. • Kale is the richest source of ascorbic acid (186mg) followed by
Turnip green (180mg), Sprouting broccoli (113mg), Brussel’s
sprout (102mg), and Parsley (90mg).
• Turnip green is the richest source of calcium (710mg) followed by
Fenugreek leaves (395mg), Spinach (380mg), and Kale (249mg).
• Garlic is the richest source of the phosphorus (310mg) followed
by Pea (116mg), Kale (93mg), Brussel’s sprout (80mg), and
Sprouting broccoli (78mg).
• Turnip green is the richest source of iron (28.4mg) followed by
Fenugreek leaves (16.5mg), Spinach beet (16.2mg), Onion stalk
(7.9mg) and Spinach (3.1mg).
6. Nutrient composition of vegetables as per 100 g of edible portion
Crops Energy Proteins Fats Carbohydrates Vitamin A Thiamine
Potato 97kcal 1.6g 0.1g 22.6g 40IU 0.10mg
Pea 84kcal 6.3 g 0.4g 14.4g 640IU 0.35mg
Leek 77kcal 1.8g 0.1g 17.2g - -
Turnip
Green
67kcal 4.0g 1.5g 9.4g 15691IU 0.31mg
Kale 53kcal 6.0 g 0.8g 9.0g 10000IU 0.16mg
Onion 50kcal 1.2g 0.1g - 5IU 0.08mg
Fenugreek
leaves
49kcal 4.4g 0.9g 6.0g 3861IU 0.04mg
Spinach
Beet
46kcal 3.4g 0.8g 6.5g 5862IU 0.26mg
Cont...
23. Crop
Vitamins
A (iu) Thiamin (mg) Riboflavin (mg) Niacin (mg)
Ascorbic acid
(mg)
Turnip green 15691 0.31 0.57 5.4 15691
Watermelon 590 0.03 0.03 0.2 590
Water spinach 3267 0.05 0.13 0 6 3267
Wax gourd 0 006 0.014
0 4
0
Winged bean 0.1 0 01 0.8
Yam - 0.1 0.01 0.8 -
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
24. Crop
minerals
Ca (mg) P (mg) Fe (mg)
Amaranth 397 83 25.5
Basella 200 35 10.0
Bitter gourd 20 70 1.8
Bottle gourd 20 10 0.7
Bottle gourd leaves - - -
Brinjal 8 47 0.9
Broad bean 50 64 1.4
Brussels sprout 36 80 1.5
Cabbage 49 29 0.4
Carrot 37 36 0.7
Cassava 50 40 0.9
Capsicum 9 22 0.7
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
25. Crop
Minerals
Ca (mg) P (mg) Fe (mg)
Cauliflower 25 56 1.1
Celery 39 28 0.3
Chinese cabbage 43 40 0.6
Chow-chow 140 30 0.6
Cluster bean 130 57 4 5
Cowpea 72 59 2.5
Cowpea leaves 290 58 20.1
Cucumber 10 25 1.5
Drumstick 30 110 53
Drumstick leaves 440 70 7.0
Elephant-foot yam 50 34 0.6
Fenugreek leaves 395 51 16.5
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
26. Crop
Minerals
Ca (mg) P (mg) Fe (mg)
French bean 56 44 0.8
Garden beet 18 55 1.0
Garlic
30 310 1.3
Hyacinth bean 210 68 1.7
Indian squash
25 24 0.9
Ivy gourd 40 30 1.4
Kale 249 93 2.9
Kakrol 33 42 4.6
Knol-khol 41 51 0.5
Leek 50 70 2:3
Lettuce 35 26 2.0
Lime bean 52 142 2.8
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
27. Crop
Minerals
Ca (mg) P (mg) Fe (mg)
Muskmelon 32 14 1.4
Onion 47 50 0.7
Onion stalk 50 50 7.4
Okra 66 56 1.5
Parsley 125 40 2.0
Pea 26 116 1.9
Pointed gourd 30 40 1.7
Potato 10 40 0.7
Pumpkin 10 30 0.7
Pumpkin leaves 392 112 2.1
Radish 35 22 0.4
Ridge gourd 18 26 0.5
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
28. Crop
Minerals
Ca (mg) P (mg) Fe (mg)
Snake gourd 26 20 0.3
Spinach 93 51 3.1
Spinach beet 380 30 16.2
Sponge gourd 36 19 1.1
Sprouting broccoli 103 78 1.1
Summer squash 10 30 0.6
Sweet potato 32 47 0.7
Swiss chard 51 46 1.8
Taro 40 140 1.7
Taro leaf stalks 49 25 0.9
Tomato 13 27 0.5
Turnip root 30 40 0.4
Nutrient composition of vegetables as per 100 g of edible portion
Cont...
29. Crop
Minerals
Ca (mg) P (mg) Fe (mg)
Turnip green 710 60 28.4
Watermelon 7 10 0.5
Water spinach 110 46 3.9
Wax gourd 30 20 0.8
Winged bean 12 35 0.8
Yam 12 35 0.8
Nutrient composition of vegetables as per 100 g of edible portion