Vegan Forum

ASPARAGUS

Serving Size = ½ c cooked

· Calories – 22

· Proteins (g) – 2.3

· Carbohydrates (g) – 3.8

· Fiber (g)– 1.4

· Fat (g) – 0.3

· Vitamin A (I.U.)– 485

· Vitamin C (mg) – 33

· Folate (mcg) - 131

· Iron (mg) – 1.3

· Calcium (mg) – 22

· Potassium (mg) – 144

BEANS

Serving Size – 1 c cooked

· Calories – 44

· Proteins (g) – 2.3

· Carbohydrates (g) – 10

· Fiber (g) – 4

· Fat (g) – 0

· Vitamin A (I.U.) – 833

· Vitamin C (mg) – 12

· Folate (mcg) – 41

· Iron (mg) – 1.6

· Calcium (mg) – 58

· Potassium (mg) – 373

· Sodium (mg) – 3.8

BEETS

Serving Size = ½ c cooked

· Calories – 37

· Proteins (g) – 1.4

· Carbohydrates (g) – 8

· Fiber (g)– 1.7

· Fat (g) – 0.1

· Folate (mcg) - 68

· Iron (mg) – 1.3

· Calcium (mg) – 14

BROCCOLI

Serving Size = ½ c cooked

· Calories – 22

· Proteins (g) – 2.3

· Carbohydrates (g) – 4

· Fiber (g) – 2.3

· Fat (g) – 0.3

· Riboflavin (mg) – 0.09

· Vitamin C (mg) – 58

· Folate (mcg) – 39

· Iron (mg) – 0.7

· Potassium mg) – 228

BRUSSELS SPROUTS

Serving Size = ½ c cooked

· Calories – 30

· Proteins (g) – 2

· Carbohydrates (g) – 6.8

· Fiber (g)– 2

· Fat (g) – 0.4

· Thiamin (mg) – 0.08

· Riboflavin (mg) – 0.06

· Niacin (mg) – 0.47

· Vitamin B6 (mg) – 0.14

· Vitamin C (mg) – 48

· Folate (mcg) - 263

· Potassium (mg) – 247

CABBAGE

Serving Size = 1 c raw

· Calories – 17.5

· Proteins (g) – 1

· Carbohydrates (g) – 3.8

· Fiber (g)– 1.6

· Fat (g) – 0.2

· Vitamin A (I.U.) – 93

· Vitamin C (mg) – 22.5

· Folate (mcg) – 30

CARROTS

Serving Size = ½ c cooked

· Calories – 35

· Proteins (g) – 0.9

· Carbohydrates (g) – 8

· Fiber (g) – 2.6

· Fat (g) – 0.1

· Vitamin A (I.U.) – 19,152

· Vitamin B6 (mg) – 0.19

· Iron (mg) – 0.5

· Potassium (mg) – 177

CAULIFLOWER

Serving Size = ½ c cooked

· Calories – 14

· Proteins (g) – 0.1

· Carbohydrates (g) – 2.5

· Fiber (g) – 1.7

· Fat (g) – 0.3

· Vitamin B6 (mg) – 0.1

· Vitamin C (mg) – 27

· Folate (mcg) – 27

CELERY

Serving Size = 8 inch stalk

· Calories – 6

· Proteins (g) – 0.3

· Carbohydrates (g) – 1.5

· Fiber (g) – 0.7

· Fat (g) – 0

· Vitamin C (mg) – 2.8

· Potassium (mg) – 114

CUCUMBER

Serving Size = ½ c raw

· Calories – 7

· Proteins (g) – 0.4

· Carbohydrates (g) – 1.4

· Fiber (g) – 0.4

· Fat (g) – 0

· Vitamin A (I.U.) – 112

· Potassium (mg) – 75

EGGPLANT

Serving Size = 1 c cooked

· Calories – 28

· Proteins (g) – 0.8

· Carbohydrates (g) – 6.6

· Fiber (g) – 2.5

· Fat (g) – 0.2

· Vitamin A (I.U.) – 63

· Folate (mcg) – 13.8

· Potassium (mg) – 246

GARLIC

Serving Size = 3 cloves raw

· Calories – 13

· Proteins (g) – 0.5

· Carbohydrates (g) – 3

· Fiber (g) – 0.2

· Fat (g) – 0

LETTUCE

Serving Size = 1 c raw

· Calories – 8

· Proteins (g) – 0.4-1

· Carbohydrates (g) – 1.3

· Fiber (g) – 1

· Fat (g) – 0.1

· Vitamin A (I.U.) – 1260

· Folate (mcg) – 76

· Calcium (mg) – 19

· Potassium (mg) – 141

ONIONS

Serving Size = 1 c cooked

· Calories – 92

· Proteins (g) – 2.8

· Carbohydrates (g) – 21

· Fiber (g) – 2.9

· Fat (g) – 0.4

· Vitamin C (mg) –11

· Folate (mcg) – 31

· Potassium (mg) – 348

PEAS

Serving Size = 1 c cooked

· Calories – 231

· Proteins (g) – 16

· Carbohydrates (g) – 41

· Fiber (g)– 16

· Fat (g) – 0.7

· Thiamin (mg) – 0.4

· Riboflavin (mg) – 0.1

· Niacin (mg) – 1.0

· Folate (mcg) - 127

· Potassium (mg) – 709

PEPPERS

Serving Size = 1 medium

· Calories – 32

· Proteins (g) – 1

· Carbohydrates (g) – 7.6

· Fiber (g) – 2.4

· Fat (g) – 0.2

· Vitamin A (I.U.) –

752 - 6783

· Vitamin B6 (mg) – 0.3

· Vitamin C (mg) –

106-226

· Vitamin E (mg) – 0.8

· Potassium (mg) – 210

POTATO

Serving Size = 1 medium

· Calories – 168

· Proteins (g) – 4.6

· Carbohydrates (g) – 38

· Fiber (g) – 2.8

· Fat (g) – 0.2

· Vitamin B6 (mg) – 0.7

· Vitamin C (mg) – 42

· Folate (mcg) - 30

· Iron (mg) – 1.8

· Potassium (mg) – 888

PUMPKIN

Serving Size = 1 c cooked

· Calories – 49

· Proteins (g) – 1.7

· Carbohydrates (g) – 12

· Fiber (g) – 2.7

· Fat (g) – 0.2

· Vitamin A I.U.) – 2651

· Vitamin E(mg) – 2.5

· Vitamin C (mg) – 11.5

· Iron (mg) – 1.4

· Potassium (mg) – 564

RADISH

Serving Size = ½ c raw

· Calories – 11

· Proteins (g) – 0.3

· Carbohydrates (g) – 2

· Fiber (g)– 0.9

· Fat (g) – 0.3

· Vitamin C (mg) – 13

· Folate (mcg) – 15

· Potassium (mg) – 134

SPINACH

Serving Size = 1 c raw

· Calories – 6.6

· Proteins (g) – 0.9

· Carbohydrates (g) – 1

· Fiber (g)– 0.8

· Fat (g) – 0.1

· Vitamin A (I.U) – 2015

· Vitamin C (mg) – 8.4

· Folate (mcg) – 58

· Iron (mg) – 0.8

· Potassium(mg) – 157

SWEET CORN

Serving Size = 1 c cooked

· Calories – 177

· Proteins (g) – 5.4

· Carbohydrates (g) – 41

· Fiber (g)– 4.6

· Fat (g) – 2

· Vitamin A (I.U) – 356

· Thiamin (mg) – 0.4

· Riboflavin (mg) – 0.1

· Niacin (mg) – 2.6

· Vitamin C (mg) –

· Folate (mcg) – 75.4

· Potassium (mg) – 408

TOMATO

Serving Size = 1 medium

· Calories – 25.8

· Proteins (g) – 1

· Carbohydrates (g) – 5.7

· Fiber (g)– 1.4

· Fat (g) – 0.4

· Vitamin A (I.U.) – 766

· Vitamin C (mg) – 32

· Potassium (mg) – 273

TURNIP

Serving Size = 1 c cooked

· Calories – 32.7

· Proteins (g) – 1.2

· Carbohydrates (g) – 7.6

· Fiber (g)– 3.1

· Fat (g) – 0.1

· Vitamin C (mg) – 18

· Folate (mcg) - 14

· Potassium (mg) – 210

· Calcium (mg) – 34

WINTER SQUASH

Serving Size = 1 c cooked

· Calories – 80

· Proteins (g) – 1.8

· Carbohydrates (g) – 18

· Fiber (g) – 5.7

· Fat (g) – 1.3

· Vitamin A (I.U) – 7293

· Vitamin C (mg) – 19.7

· Folate (mcg) – 57

· Potassium (mg) – 895

SUMMER SQUASH

Serving Size = 1 c cooked

· Calories – 29

· Proteins (g) – 1.1

· Carbohydrates (g) – 7

· Fiber (g)– 2.5

· Fat (g) – 0

· Vitamin A (I.U) – 432

· Vitamin C (mg) – 8.3

· Folate (mcg) – 30.

· Potassium (mg) – 455

Sweet Potato

Serving/100gm

Calories- 90
Sodium 36mg
Carbohydrates 20 mg
Fat 0 mg
Fiber 3/2mg
Suger 6/2mg
Vitamin A 384%
Vitamin C 33%
Cacium 4%
Iron 4%

Also include-

vitamin B6
Potissum
Manganese
Anti-inflammation

I prefer vegetarian food,take generally 3 meals a day.
Meal 1 egg whites 1 full egg + 4 slices wholemeal bread + fruit juice.
Meal2 80 grams porridge, ! slice wholewheat bread, bannana, + 800ml of low fat milk .
Meal 3 28 grams protein + 60 grams carbs.