Day 17 - May 2009 30 Day Self Challenge

17. Carrots, Tomatoes & Green's OH MY!

Here are some facts about the carrots, tomatoes and green veggies...

Carrots
Low in Saturated Fat and Cholesterol

High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese

Nutritional Values

Preparation	Serving Size	Carbs	Fiber (g)	Fat (g)	Energy (kj)
Carrot - peeled, boiled	1/2 cup (70g)	4	2	0	80
Babby Carrot - peeled, raw	50g	3	2	0	55
Carrot - canned	100g	4	3	0	85
Carrot Juice	125ml	8	5	0	165

Tomatoes
Low in Saturated Fat, Sodium, and Cholesterol
High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium, Manganese, Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper

Nutritional Values

Preparation	Serving Size	Carbs	Fiber (g)	Fat (g)	Energy (kj)
Tomato - raw	1 medium (130g)	2.5	1.5	0	75
Tomato - canned in juice	250g	8	3	0.5	195
Tomato Paste	1 tablespoon	2	1	0	50
Tomato Puree	250g	13	5	0.5	300
Sundried Tomatoes - natural	5 pieces (10g)	5.5	1	0.5	110
Sundried Tomatoes - in oil, drained	3 pieces (10g)	2.5	0.5	1.5	90

Brussell Sprouts

Low in Saturated Fat, Cholesterol

High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium, Manganese, Riboflavin, Iron, Magnesium and Phosphorus

Nutritional Values

Preparation	Serving Size	Carbs	Fiber (g)	Fat (g)	Energy (kj)
Raw Brussel Sprouts	100g	2	4	0	100

Cabbage

• Low in Saturated Fat, Cholesterol
• High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium

Nutritional Values

Preparation	Serving Size	Carbs	Fiber (g)	Fat (g)	Energy (kj)
Chinese Cabbage - raw	1/2 cup 40g	0	1	0	14
Chinese Flowering Cabbage (Pak Choi) - raw	40g	0	1	0	20
Mustard Cabbage (Dai Gai Choi) - raw	75g	0.5	2	0	45
Red Cabbage - raw	40g	1	2	0	40
Red Cabbage - cooked	1/2 cup 60g	2	2	0	50
Savoy Cabbage - raw	1/2 cup 60g	1	2	0	40
Savoy Cabbage - cooked	1/2 cup 60g	1	1	0	30