Nutrition in Leafy Greens

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Thought this would be of interest to DASHers:

Dark Green, Leafy Vegetables: Packed With Nutrition

Source

Calcium

Iron

Magnesium

Potassium

Vit C

Vit B6

Vit A

Vit E

Vit K

I cup

1200 mg*

8 mg*

420 mg*

4700 mg*

90 mg*

1.7 mg*

3000 IU*

15 mg*

120 mcg*

320 mg*

75 mg*

1.5 mg*

2310 IU*

90 mcg*

Arugula

32 mg

0.29 mg

9 mg

74 mg

3.0 mg

..015 mg

475 IU

..09 mg

21.7 mcg

Collard Greens

266 mg

2.20 mg

38 mg

220 mg

34.6 mg

..243 mg

15,417 IU

1.67 mg

836 mcg

Kale

94 mg

1.17 mg

23 mg

296 mg

53.3 mg

..179 mg

17,707 IU

1.10 mg

1,062.1 mcg

Mustard Greens

104 mg

0.98 mg

21 mg

283 mg

35.4 mg

..137 mg

8,852 IU

1.69 mg

419.3 mcg

Lettuce (Romaine)

16 mg

0.46 mg

7 mg

116 mg

11.3 mg

..035 mg

4,094 IU

..06 mg

48.2 mcg

Spinach

291 mg

3.72 mg

156 mg

574 mg

4.2 mg

..258 mg

22,916 IU

6.73 mg

1,027.3 mcg

Swiss Chard

102 mg

3.95 mg

150 mg

961 mg

31.5 mg

..149 mg

10,717 IU

3.31 mg

572.8 mcg

* Recommended Daily Intake. If two numbers are listed, the first applies to men and the second applies to women. Source USDA

Originally printed in Food and Fitness Advisor