Eat your broccoli, Mr. President. On a scale of one to 10, broccoli's nutrients reign over some other popular vegetables. How do you feel about spinach? It's nutritionally tops, too.
On a basis of one-cup cooked or raw vegetable here are the nutrient counts of broccoli and its vegetable pals.
BROCCOLI
Vitamin A: 3,880 International Units
Calories: 40 per 1 cup cooked
Protein: 4.8 grams
Calcium: 136 milligrams
Phosphorus: 96 milligrams
Iron: 1.2 milligrams
Potassium: 414 milligrams
Vitamin C: 140 milligrams
\o7 BRUSSELS SPROUTS
\f7 Vitamin A: 810 International Units
Calories: 56 per 1 cup cooked
Protein: 6.5 grams
Calcium: 50 milligrams
Phosphorus: 112 milligrams
Iron: 1.7 milligrams
Potassium: 423 milligrams
Vitamin C: 135 milligrams
\o7 CARROTS
\f7 Vitamin A: 12,100 International Units
Calories: 46 per 1 cup shredded raw
Protein: 1.2 grams
Calcium: 41 milligrams
Phosphorus: 40 milligrams
Iron: .8 milligrams
Potassium: 375 milligrams
Vitamin C: 9 milligrams
\o7 CAULIFLOWER
\f7 Vitamin A: 80 International Units
Calories: 28 per 1 cup cooked
Protein: 2.9 grams
Calcium: 26 milligrams
Phosphorus: 53 milligrams
Iron: .9 milligrams
Potassium: 258 milligrams
Vitamin C: 69 milligrams
\o7 ZUCCHINI
\f7 Vitamin A: 420 International Units
Calories: 22 per 1 cup sliced raw
Protein: 1.6 grams
Calcium: 36 milligrams
Phosphorus: 38 milligrams
Iron: .5 milligrams
Potassium: 263 milligrams
Vitamin C: 25 milligrams
\o7 SPINACH
\f7 Vitamin A: 14,580 International Units
Calories: 41 per 1 cup cooked
Protein: 5.4 grams
Calcium: 167 milligrams
Phosphorus: 68 milligrams
Iron: 4.0 milligrams
Potassium: 583 milligrams
Vitamin C: 50 milligrams
\o7 POTATOES
\f7 Vitamin A: Trace International Units
Calories: 118 per 1 cup boiled diced
Protein: 3.3 grams
Calcium: 11 milligrams
Phosphorus: 82 milligrams
Iron: .9 milligrams
Potassium: 631 milligrams
Vitamin C: 25 milligrams
\o7 SWEET POTATOES
\f7 Vitamin A: 20,150 International Units
Calories: 291 per 1 cup mashed
Protein: 4.3 grams
Calcium: 82 milligrams
Phosphorus: 120 milligrams
Iron: 1.8 milligrams
Potassium: 620 milligrams
Vitamin C: 43 milligrams
