Global Health and Fitness - How to buy Vegetables

How to buy Vegetables

Vegetables

Fresh vegetables add color and variety to any meal.

Demand freshness! Check for the characteristic signs of freshness such as bright, lively color and crispness. Vegetables are usually at their best quality and price at the peak of their season. Some vegetables are hardier than others, but just just being careful can prevent bruising and damage. Don't buy because of low price alone. It doesn't pay to buy more vegetables than you can properly store in your refrigerator or use without waste. Most fresh vegetables can be stored for 2 to 5 days, except for root vegetables, which can be stored from 1 to several weeks.

Avoid decay. It's a waste of money to buy fresh vegetables affected by decay. Even if you do trim off the decayed area, rapid deterioration is likely to spread to the salvaged area. Paying a few cents extra for vegetables in good condition is a good investment.

Fresh vegetables provide a variety of vitamins and minerals, they are low in fat, and they provide fiber. It is recommend you eat 3 to 5 servings from the vegetable group each day. Count as a serving 1-cup raw leafy vegetables, l/2 cup of other vegetables that are cooked or chopped raw, or 3/4 cup of vegetable juice. Go easy on the fat and salt added during cooking or at the table in the form of spreads, sauces, dressings, toppings, and seasonings.

The quality of most fresh vegetables can be judged reasonably well by their external appearance.

Under federal guidelines, a substantial number of retailers must provide nutrition information for the 20 most frequently eaten raw vegetables. These vegetables are: potatoes, iceberg lettuce, tomatoes, onions, carrots, celery, sweet corn, broccoli, green cabbage, cucumbers, bell peppers, cauliflower, leaf lettuce, sweet potatoes, mushrooms, green onions, green (snap) beans, radishes, summer squash, and asparagus. Information about other vegetables may also be provided. The nutritional information may appear on posters, brochures, leaflets, or stickers near the vegetable display. It may include serving size; calories per serving; amount of protein, total carbohydrates, total fat, and sodium per serving; and percent of the Recommended Daily Allowances for iron, calcium, and vitamins A and C per serving.

There are no set rules for buying vegetables because they all have individual characteristics and values. Experience in personal selection is the best teacher.

Artichokes

The globe artichoke is the large, unopened flower bud of a plant belonging to the thistle family. The many leaf-like parts making up the bud are called "scales." Produced domestically only in California, the peak season is in April and May.

Look for plump, globular artichokes that are heavy in relation to size, and compact with thick, green, fresh looking scales. Size is not important with respect to quality.

Avoid artichokes with large areas of brown on the scales and with spreading scales (a sign of age, indicating drying and toughening of the edible portions), grayish-black discoloration (caused by bruises), mold growth on the scales, and worm injury.

Artichoke (Globe or Fresh) - Serving - 1 Medium Artichoke

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	108.723	Calcium	mg	56.320	Vitamin C	mg	14.976
Energy	kcal	60.160	Iron	mg	1.683	Thiamin	mg	0.092
Energy	kj	252.160	Magnesium	mg	76.800	Riboflavin	mg	0.084
Protein	g	4.186	Phosphorus	mg	115.200	Niacin	mg	1.339
Fat	g	0.192	Potassium	mg	473.600	Pantothenic acid	mg	0.433
Carbohydrate	g	13.453	Sodium	mg	120.320	Vitamin B-6	mg	0.148
Fiber	g	6.912	Zinc	mg	0.627	Folate	mcg	87.040
			Copper	mg	0.296	Vitamin B-12	mcg	0.000
			Manganese	mg	0.328	Vitamin A	IU	236.800
			Selenium	mcg	0.256	Vitamin A, RE	mcg	23.040
						Vitamin E	mg	0.243

Asparagus

California, New Jersey, Washington, and Michigan are the chief sources of domestically grown asparagus.

Look for closed, compact tips; smooth, round spears; and a fresh appearance. A rich green color should cover most of the spear. Stalks should be almost as far down as the green extends.

Avoid tips that are open and spread out, moldy or decayed tips, or ribbed spears (spears with up-and-down ridges or that are not approximately round). Those are all signs of aging, and indicate tough asparagus and poor flavor. Also avoid excessively sandy asparagus, because sand grains can lodge beneath the scales or in the tips of the spears and are difficult to remove in washing.

Asparagus - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	134.000	Calcium	mg	0.764	Vitamin C	mg	3.082
Energy	kcal	123.816	Iron	mg	28.140	Thiamin	mg	17.688
Energy	kj	30.820	Magnesium	mg	1.166	Riboflavin	mg	0.188
Protein	g	128.640	Phosphorus	mg	24.120	Niacin	mg	0.172
Fat	g	3.055	Potassium	mg	75.040	Pantothenic acid	mg	1.568
Carbohydrate	g	0.268	Sodium	mg	365.820	Vitamin B-6	mg	0.233
Fiber	g	6.084	Zinc	mg	2.680	Folate	mcg	0.176
			Copper	mg	0.616	Vitamin B-12	mcg	171.520
			Manganese	mg	0.236	Vitamin A	IU	0.000
			Selenium	mcg	0.351	Vitamin A, RE	mcg	781.220
						Vitamin E	mg	77.720

Beans

Snap beans, produced commercially in many States, are available throughout the year. Most beans found in the grocery store will be the common green-podded varieties, but large green pole beans and yellow wax beans are occasionally available.

Look for a fresh, bright appearance with good color for the variety. Get young, tender beans with pods in a firm, crisp condition.

Avoid wilted or flabby bean pods, serious blemishes, and decay. Thick, tough, fibrous pods indicate over maturity.

Beans, snap, canned, all styles, seasoned, solids & liquids - Serving - 1/2 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	107.502	Calcium	mg	25.080	Vitamin C	mg	3.534
Energy	kcal	18.240	Iron	mg	0.536	Thiamin	mg	0.029
Energy	kj	76.380	Magnesium	mg	14.820	Riboflavin	mg	0.056
Protein	g	0.946	Phosphorus	mg	18.240	Niacin	mg	0.266
Fat	g	0.228	Potassium	mg	106.020	Pantothenic acid	mg	0.112
Carbohydrate	g	3.979	Sodium	mg	425.220	Vitamin B-6	mg	0.050
Fiber	g	1.710	Zinc	mg	0.160	Folate	mcg	20.520
			Copper	mg	0.068	Vitamin B-12	mcg	0.000
			Manganese	mg	0.356	Vitamin A	IU	598.500
			Selenium	mcg	0.228	Vitamin A, RE	mcg	60.420
						Vitamin E	mg	-

Beets

Beets, available year-round, are grown in most parts of the Nation. Many beets are sold in bunches with the tops still attached, while others are sold with the tops removed.

Look for beets that are firm, round, with a slender tap root (the large main root), a rich, deep red color, and smooth a predominantly smooth surface. If beets are bunched, you can judge their freshness fairly accurately by the condition of the tops. Badly wilted or decayed tops indicate a lack of freshness, but the roots may be satisfactory if they are firm.

Avoid elongated beets with round, scaly areas around the top surface -- these will be tough, fibrous, and strong-flavored. Also avoid wilted, flabby beets -- they have been exposed to the air too long.

Beets - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	119.109	Calcium	mg	21.760	Vitamin C	mg	6.664
Energy	kcal	58.480	Iron	mg	1.088	Thiamin	mg	0.042
Energy	kj	244.800	Magnesium	mg	31.280	Riboflavin	mg	0.054
Protein	g	2.190	Phosphorus	mg	54.400	Niacin	mg	0.454
Fat	g	0.231	Potassium	mg	442.000	Pantothenic acid	mg	0.211
Carbohydrate	g	13.002	Sodium	mg	106.080	Vitamin B-6	mg	0.091
Fiber	g	3.808	Zinc	mg	0.476	Folate	mcg	148.240
			Copper	mg	0.102	Vitamin B-12	mcg	0.000
			Manganese	mg	0.447	Vitamin A	IU	51.680
			Selenium	mcg	0.952	Vitamin A, RE	mcg	5.440
						Vitamin E	mg	0.408

Broccoli

A member of the cabbage family, and a close relative of cauliflower, broccoli is available throughout the year.
California is the heaviest producer, although other States also produce large amounts of broccoli.

Look for a firm, compact cluster of small flower buds, with none opened enough to show the bright-yellow flower. Bud clusters should be dark green or sage green -- or even green with a decidedly purplish cast. Stems should not be too thick or too tough.

Avoid broccoli with spread bud clusters, enlarged or open buds, yellowish-green color, or wilted condition, which are all signs of over maturity. Also avoid broccoli with soft, slippery, water-soaked spots on the bud cluster. These are signs of decay.

Broccoli - Serving - 1 Cup Chopped

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	79.807	Calcium	mg	42.240	Vitamin C	mg	82.016
Energy	kcal	24.640	Iron	mg	0.774	Thiamin	mg	0.057
Energy	kj	102.960	Magnesium	mg	22.000	Riboflavin	mg	0.105
Protein	g	2.622	Phosphorus	mg	58.080	Niacin	mg	0.561
Fat	g	0.308	Potassium	mg	286.000	Pantothenic acid	mg	0.471
Carbohydrate	g	4.611	Sodium	mg	23.760	Vitamin B-6	mg	0.140
Fiber	g	2.640	Zinc	mg	0.352	Folate	mcg	62.480
			Copper	mg	0.040	Vitamin B-12	mcg	0.000
			Manganese	mg	0.202	Vitamin A	IU	1356.960
			Selenium	mcg	2.640	Vitamin A, RE	mcg	135.520
						Vitamin E	mg	1.461

Brussels Sprouts

Another close relative of the cabbage, Brussels sprouts develop as enlarged buds on a tall stem, one sprout appearing where each main leaf is attached. The "sprouts" are cut off and, in most cases, are packed in small consumer containers, although some are packed loose, in bulk. Although they are often available about 10 months of the year, peak supplies appear from October through December.

Look for a fresh, bright-green color, tight fitting outer leaves, firm body, and freedom from blemishes.

Brussel Sprouts - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	75.680	Calcium	mg	36.960	Vitamin C	mg	74.800
Energy	kcal	37.840	Iron	mg	1.232	Thiamin	mg	0.122
Energy	kj	158.400	Magnesium	mg	20.240	Riboflavin	mg	0.079
Protein	g	2.974	Phosphorus	mg	60.720	Niacin	mg	0.656
Fat	g	0.264	Potassium	mg	342.320	Pantothenic acid	mg	0.272
Carbohydrate	g	7.885	Sodium	mg	22.000	Vitamin B-6	mg	0.193
Fiber	g	3.344	Zinc	mg	0.370	Folate	mcg	53.768
			Copper	mg	0.062	Vitamin B-12	mcg	0.000
			Manganese	mg	0.297	Vitamin A	IU	77.040
			Selenium	mcg	1.408	Vitamin A, RE	mcg	77.440
						Vitamin E	mg	0.774

Cabbage

Three major groups of cabbage varieties are available: smooth-leaved green cabbage; crinkly-leaved green Savoy cabbage; and red cabbage. All types are suitable for any use, although the Savoy and red varieties are more in demand for use in slaw and salads.
Cabbage may be sold fresh (called "new" cabbage) or from storage. Cabbage is available throughout the year, since it is grown in many States. California, Florida, and Texas market most new cabbage. Many Northern States grow cabbage for late summer and fall shipment or to be held in storage for winter sale.

Look for firm or hard heads of cabbage that are heavy for their size. Outer leaves should be a good green or red color (depending on type), reasonably fresh, and free from serious blemishes. The outer leaves (called "wrapper" leaves) fit loosely on the head and are usually discarded, but too many loose wrapper leaves on a head cause extra waste.
Some early-crop cabbage may be soft or only fairly firm, but is suitable for immediate use if the leaves are fresh and crisp. Cabbage out of storage is usually trimmed of all outer leaves and lacks green color, but is satisfactory if not wilted or discolored.

Avoid new cabbage with wilted or decayed outer leaves or with leaves turned decidedly yellow. Worm-eaten outer leaves often indicate that the worm injury penetrates into the head.

Storage cabbage with badly discolored, dried, or decayed outer leaves probably is over-aged. Separation of the stems of leaves from the central stem at the base of the head also indicates over-age.

Cabbage - Serving - 1 Cup Chopped

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	82.014	Calcium	mg	41.830	Vitamin C	mg	28.658
Energy	kcal	22.250	Iron	mg	0.525	Thiamin	mg	0.045
Energy	kj	93.450	Magnesium	mg	13.350	Riboflavin	mg	0.036
Protein	g	1.282	Phosphorus	mg	20.470	Niacin	mg	0.267
Fat	g	0.240	Potassium	mg	218.940	Pantothenic acid	mg	0.125
Carbohydrate	g	4.833	Sodium	mg	16.020	Vitamin B-6	mg	0.085
Fiber	g	2.047	Zinc	mg	0.160	Folate	mcg	38.270
			Copper	mg	0.020	Vitamin B-12	mcg	0.000
			Manganese	mg	0.142	Vitamin A	IU	118.370
			Selenium	mcg	0.801	Vitamin A, RE	mcg	11.570
						Vitamin E	mg	0.093

Carrots

Freshly harvested carrots are available year round. Most are marketed when relatively young, tender, well colored, and mild-flavored -- an ideal stage for use as raw carrot sticks. Larger carrots are packed separately and used primarily for cooking or shredding. California and Texas market most domestic carrots, but many other States produce large quantities.

Look for carrots, which are well formed, smooth, well colored, and firm. If tops are attached, they should be fresh and of a good green color.

Avoid roots with large green "sunburned" areas at the top (which must be trimmed) and roots, which are flabby from wilting or show spots of soft rot.

Carrots - Serving - 1 Cup Chopped

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	112.371	Calcium	mg	34.560	Vitamin C	mg	11.904
Energy	kcal	55.040	Iron	mg	0.640	Thiamin	mg	0.124
Energy	kj	230.400	Magnesium	mg	19.200	Riboflavin	mg	0.076
Protein	g	1.318	Phosphorus	mg	56.320	Niacin	mg	1.188
Fat	g	0.243	Potassium	mg	413.440.	Pantothenic acid	mg	0.252
Carbohydrate	g	12.979	Sodium	mg	44.800	Vitamin B-6	mg	0.188
Fiber	g	3.840	Zinc	mg	0.256	Folate	mcg	17.920
			Copper	mg	0.060	Vitamin B-12	mcg	0.000
			Manganese	mg	0.182	Vitamin A	IU	36005.120
			Selenium	mcg	1.408	Vitamin A, RE	mcg	3600.640
						Vitamin E	mg	0.589

Cauliflower

Although most abundant from September through January, cauliflower is available during every month of the year. California, New York, and Florida are major sources. The white edible portion is called "the curd" and the heavy outer leaf covering is called "the jacket leaves." Cauliflower is generally sold with most of the jacket leaves removed, and is wrapped in plastic film.

Look for white to creamy-white, compact, solid, and clean curds. A slightly granular or "ricey" texture of the curd will not hurt the eating quality if the surface is compact. Ignore small green leaflets extending through the curd. If jacket leaves are attached, a good green color is a sign of freshness.

Avoid a spreading of the curd -- a sign of aging or over maturity. Also avoid severe wilting or discolored spots on the curd. A smudgy or speckled appearance of the curd is a sign of insect injury, mold growth, or decay, and should be avoided.

Cauliflower - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	91.910	Calcium	mg	22.000	Vitamin C	mg	46.400
Energy	kcal	25.000	Iron	mg	0.440	Thiamin	mg	0.057
Energy	kj	105.000	Magnesium	mg	15.000	Riboflavin	mg	0.063
Protein	g	1.980	Phosphorus	mg	44.000	Niacin	mg	0.526
Fat	g	0.210	Potassium	mg	303.000	Pantothenic acid	mg	0.652
Carbohydrate	g	5.200	Sodium	mg	30.000	Vitamin B-6	mg	0.222
Fiber	g	2.500	Zinc	mg	0.280	Folate	mcg	57.000
			Copper	mg	0.042	Vitamin B-12	mcg	0.000
			Manganese	mg	0.156	Vitamin A	IU	19.000
			Selenium	mcg	0.600	Vitamin A, RE	mcg	2.000
						Vitamin E	mg	0.040

Celery

Celery, a popular vegetable for a variety of uses, is available throughout the year. Production is concentrated in California, Florida, Michigan, and New York. Most celery is of the so-called "Pascal" type, which includes thick-branched, green varieties.

Look for freshness and crispness in celery. The stalk should have a solid, rigid feel and leaflets should be fresh or only slightly wilted. Also look for a glossy surface, stalks of light green or medium green, and mostly green leaflets.

Avoid: wilted celery and celery with flabby upper branches or leaf stems. You can freshen celery somewhat by placing the butt end in water, but badly wilted celery will never become really fresh again.

Celery with pithy, hollow, or discolored centers in the branches also should be avoided. Celery with internal discoloration will show some gray or brown on the inside surface of the larger branches near where they are attached to the base of the stalk.
Also avoid celery with blackheart, a brown or black discoloration of the small center branches; insect injury in the center branches or the insides of outer branches; and long, thick seed stems in place of the usually small, tender heart branches.

Celery - Serving - 1 Cup Diced

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	113.568	Calcium	mg	48.000	Vitamin C	mg	8.400
Energy	kcal	19.200	Iron	mg	0.480	Thiamin	mg	0.055
Energy	kj	80.400	Magnesium	mg	13.200	Riboflavin	mg	0.054
Protein	g	0.900	Phosphorus	mg	30.000	Niacin	mg	0.388
Fat	g	0.168	Potassium	mg	344.400	Pantothenic acid	mg	0.223
Carbohydrate	g	4.380	Sodium	mg	104.400	Vitamin B-6	mg	0.104
Fiber	g	2.040	Zinc	mg	0.156	Folate	mcg	33.600
			Copper	mg	0.041	Vitamin B-12	mcg	0.000
			Manganese	mg	0.122	Vitamin A	IU	160.800
			Selenium	mcg	1.080	Vitamin A, RE	mcg	15.600
						Vitamin E	mg	0.432

Chicory, Endives, Escarole

These vegetables, used mainly in salads, are available practically all year round but primarily in the winter and spring. Chicory or endive has narrow, notched edges, and crinkly leaves resembling the dandelion leaf. Chicory plants often have "blanched" yellowish leaves in the center, which are preferred by many people. Escarole leaves are much broader and less crinkly than those of chicory.

Look for freshness, crispness, tenderness, and a good green color of the outer leaves.

Avoid plants with leaves which have brownish or yellowish discoloration or which have insect injury.

Endive - Serving - 1 Head

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	481.143	Calcium	mg	266.760	Vitamin C	mg	33.345
Energy	kcal	87.210	Iron	mg	4.258	Thiamin	mg	0.410
Energy	kj	364.230	Magnesium	mg	76.950	Riboflavin	mg	0.385
Protein	g	6.412	Phosphorus	mg	143.640	Niacin	mg	2.052
Fat	g	1.026	Potassium	mg	1610.820	Pantothenic acid	mg	4.617
Carbohydrate	g	17.186	Sodium	mg	112.860	Vitamin B-6	mg	0.103
Fiber	g	15.903	Zinc	mg	4.053	Folate	mcg	728.460
			Copper	mg	0.508	Vitamin B-12	mcg	0.000
			Manganese	mg	2.155	Vitamin A	IU	10516.500
			Selenium	mcg	1.026	Vitamin A, RE	mcg	1051.650
						Vitamin E	mg	2.257

Corn

Sweet corn is available practically every month of the year, but is most plentiful from early May until mid-September. Yellow-kernel corn is the most popular, but some white-kernel and mixed-color corn is sold. Sweet corn is produced in a large number of States during the spring and summer, but most mid-winter supplies come from south Florida.

For best quality, corn should be refrigerated immediately after being picked. Corn will retain fairly good quality for a number of days, if it has been kept cold and moist since harvesting. Therefore, it should be refrigerated as soon as possible and kept moist until used.

Look for fresh, succulent husks with good green color, silk-ends that are free from decay or worm injury, and stem ends (opposite from the silk) that are not too discolored or dried. Select ears that are well covered with plump, not-too-mature kernels. Sweet corn is sometimes sold husked in over wrapped film trays.

Avoid ears with under-developed kernels which lack yellow color (in yellow corn), old ears with very large kernels, and ears with dark yellow or dried kernels with depressed areas on the outer surface. Also avoid ears of corn with yellowed, wilted, or dried husks, or discolored and dried-out stem ends.

Corn (Sweet, Yellow) - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	116.978	Calcium	mg	3.080	Vitamin C	mg	10.472
Energy	kcal	132.440	Iron	mg	0.801	Thiamin	mg	0.308
Energy	kj	554.400	Magnesium	mg	56.980	Riboflavin	mg	0.092
Protein	g	4.959	Phosphorus	mg	137.060	Niacin	mg	2.618
Fat	g	1.817	Potassium	mg	415.800	Pantothenic acid	mg	1.170
Carbohydrate	g	29.291	Sodium	mg	23.100	Vitamin B-6	mg	0.085
Fiber	g	4.158	Zinc	mg	0.693	Folate	mcg	70.532
			Copper	mg	0.083	Vitamin B-12	mcg	0.000
			Manganese	mg	0.248	Vitamin A	IU	432.740
			Selenium	mcg	0.924	Vitamin A, RE	mcg	43.120
						Vitamin E	mg	0.139

Cucumbers

Although cucumbers are produced at various times of the year in many States, and imported during the colder months, the supply is most plentiful in the summer months.

Look for cucumbers with good green color that are firm over their entire length. They should be well developed, but not too large in diameter.

Avoid overgrown cucumbers that are large in diameter and have a dull color, turning yellowish. Also avoid cucumbers with withered or shriveled ends -- signs of toughness and bitter flavor.

Cucumber (Peeled) - Serving - 1 Cup Sliced

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	114.823	Calcium	mg	16.660	Vitamin C	mg	3.332
Energy	kcal	14.280	Iron	mg	0.190	Thiamin	mg	0.025
Energy	kj	59.500	Magnesium	mg	14.280	Riboflavin	mg	0.013
Protein	g	0.678	Phosphorus	mg	24.990	Niacin	mg	0.124
Fat	g	0.190	Potassium	mg	176.120	Pantothenic acid	mg	0.339
Carbohydrate	g	2.975	Sodium	mg	2.380	Vitamin B-6	mg	0.086
Fiber	g	0.933	Zinc	mg	0.167	Folate	mcg	16.660
			Copper	mg	0.038	Vitamin B-12	mcg	0.000
			Manganese	mg	0.101	Vitamin A	IU	88.060
			Selenium	mcg	0.000	Vitamin A, RE	mcg	8.330
						Vitamin E	mg	0.094

Eggplants

Eggplants are most plentiful during late summer, but are available all year. Although the purple eggplant is more common, white eggplant is occasionally seen in the marketplace.

Look for firm, heavy, smooth, and uniformly dark purple eggplants.

Avoid those, which are poorly colored, soft, shriveled, cut, or which show decay in the form of irregular dark-brown spots.

Eggplant (Cooked, Boiled, Drained, With Salt - Serving - 1 Cup (1" Cubes)

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams	Nutrient	Units	Grams	Nutrient	Units	Grams
Water	g	90.852	Calcium	mg	5.940	Vitamin C	mg	1.287
Energy	kcal	27.720	Iron	mg	0.346	Thiamin	mg	0.075
Energy	kj	115.830	Magnesium	mg	12.870	Riboflavin	mg	0.020
Protein	g	0.822	Phosphorus	mg	21.780	Niacin	mg	0.594
Fat	g	0.228	Potassium	mg	245.520	Pantothenic acid	mg	0.074
Carbohydrate	g	6.574	Sodium	mg	236.610	Vitamin B-6	mg	0.085
Fiber	g	2.475	Zinc	mg	0.148	Folate	mcg	13.860
			Copper	mg	0.107	Vitamin B-12	mcg	0.000
			Manganese	mg	0.135	Vitamin A	IU	63.360
			Selenium	mcg	0.396	Vitamin A, RE	mcg	5.940
						Vitamin E	mg	-

Greens

A large number of widely differing species of plants are grown for use as "greens." The better-known kinds are spinach, kale, collard, turnip, beet, chard, mustard, broccoli leaves, chicory, endive, escarole, dandelion, cress, and sorrel. Many others, some of them wild, are also used to a limited extent as greens.

Look for leaves that are fresh, young, tender, free from defects, and that have a good, healthy, green color. Beet tops and red chard show reddish color.

Avoid leaves with coarse, fibrous stems, yellowish-green color, softness (a sign of decay), or those in a wilted condition. Also avoid greens with evidence of insects -- especially aphids -- which are sometimes hard to see and equally hard to wash away.

Greens, Collard - Serving - 1 Cup Chopped

NUTRITION

MINERALS

VITAMINS

Nutrient	Units	Grams		Nutrient	Units	Grams		Nutrient	Units	Grams
Water	g	32.598		Calcium	mg	52.200		Vitamin C	mg