cabbage

Cabbage

History

Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head.

It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.

While it's unclear when and where the headed cabbage that we know today was developed, cultivation of cabbage spread across northern Europe into Germany, Poland and Russia, where it became a very popular vegetable in local food cultures. The Italians are credited with developing the Savoy cabbage. Russia, Poland, China and Japan are a few of the leading producers of cabbage today.

Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended exploration voyages to prevent scurvy. Early German settlers introduced cabbage and the traditional sauerkraut recipe were introduced into the United States. As a result of this affiliation, German soldiers, and people of German descent were often referred to as "krauts"

Description

Cabbage has a round shape and is composed of superimposed leaf layers. It is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:

The word "brassica" translates in Latin as "cabbage," and this word is being used more and more by researchers to refer to the entire group of cruciferous vegetables. You'll find many plant scientists now using the Latin word Brassicaceae and the phrase " brassica vegetables" instead of Latin word Cruciferae and the traditional phrase "cruciferous vegetables" when referring to cabbage, kale, broccoli, collards and other foods in this vegetable subgroup.

Because cabbage's inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color. There are three major types of cabbage: green, red, and Savoy. The color of green cabbage ranges from pale to dark green. Both green and red cabbage have smooth-textured leaves. Red cabbage has leaves that are either crimson or purple with white veins running through it. The leaves of Savoy cabbage are more ruffled and yellowish-green in color. Red and green cabbage have a more defined taste and crunchy texture as compared to Savoy cabbage's more delicate nature. Bok choy as well as Chinese (Napa) cabbage are other varieties of cabbage available. Bok choy has a mild flavor and a higher concentration of vitamin A. Chinese cabbage, with its pale green ruffled leaves, is great to use in salads. Red cabbage contains additional health benefits not found in green cabbage.

Sturdy, abundant, and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season.

Nutritional Profile

Cabbage is an excellent source of vitamin K and vitamin C. It is also a very good source of fiber, manganese, folate, vitamin B6 potassium and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, magnesium, vitamin A, and protein.

Cabbage and its anti-inflammatory omega-3 fatty acids

It's worth making a special note about the omega-3s found in cabbage. Ordinarily, we simply do not think about this cruciferous vegetable as a source of omega-3s. For that matter, we do not think about cabbage as source of any type of fat. And we are right in this overall type of thinking. Cabbage is not a fatty food! But among the little bit of fat it contains, there is a surprising amount of one particular omega-3 fatty acid called alpha-linolenic acid, or ALA. There is actually far more ALA in 100 calories of cabbage than there is in 100 calories of salmon! While fish like salmon do contain most of their omega-3s in the form of EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid) rather than ALA, the amount of total omega-3s in 100 calories of cabbage (520 milligrams) is still substantial in comparison to the amount of total omega-3s in 100 calories of salmon (798 milligrams). The past 5 years of greatly expanded research on cruciferous vegetables and inflammation points to the omega-3 content of cruciferous vegetables as a potentially critical component of their unique health benefits.

Cabbage and its cancer-protective phytonutrients

As described earlier in this food profile, cabbage is also a unique source of several types of phytonutrients. Its overall antioxidant activity is most likely due to its unusual polyphenol content. With red cabbage, these polyphenols include antioxidant and anti-inflammatory compounds called anthocyanins. Cabbage is also unique for it rich supply of glucosinolates. These phytonutrients can be converted by the body into isothiocyanates that have special detoxification and anti-cancer properties.

For an in-depth nutritional profile click here: Cabbage.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Cabbage is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Cabbage 70.00 g 70.00 grams 17.50 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin K	53.20 mcg	66.5	68.4	excellent
vitamin C	25.62 mg	42.7	43.9	excellent
folate	30.10 mcg	7.5	7.7	very good
dietary fiber	1.75 g	7.0	7.2	very good
manganese	0.11 mg	5.5	5.7	very good
molybdenum	3.50 mcg	4.7	4.8	good
vitamin B6 (pyridoxine)	0.09 mg	4.5	4.6	good
potassium	119.00 mg	3.4	3.5	good
tryptophan	0.01 g	3.1	3.2	good
calcium	28.00 mg	2.8	2.9	good
vitamin B1 (thiamin)	0.04 mg	2.7	2.7	good

Glucosinolates and Cancer Prevention

Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage's glucosinolates. But glucosinolates are cabbage's trump card with regard to "anti-cancer" benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. Different types of cabbage highlight different glucosinolates, as summarized in the chart below:

Glucosinolates in Cabbage and Their Anti-Cancer Thiocyanates

Best Cabbage Source	Glucosinolate	Derived Isothiocyanate	Isothiocyanate Abbreviation
red cabbage	glucoraphanin	sulforaphane	SFN
savoy cabbage	glucobrassicin	indole-3-carbinol*	I3C
savoy and green cabbage	sinigrin	allyl-isothiocyanate	AITC
green cabbage	glucotropaeolin	benzyl-isothiocyanate	BITC

* Indole-3-carbinol (I3C) is not an isothiocyanate. It's a benzopyrrole, and it is only formed when isothiocyanates made from glucobrassicin are further broken down into non-sulfur containing compounds.

The isothiocyanates (ITCs) made from cabbage's glucosinolates act to protect us against cancer through a variety of different mechanisms. In some cases, they help regulate inflammation by altering the activity of messaging molecules within our body's inflammatory system. In other cases, they improve our body's detoxification system and leave our cells with a smaller toxic load. But the bottom line is decreased risk of cancer from consumption of cabbage and its glucosinolates. We've seen one study, from Poland, showing impressive reduction of breast cancer risk in women consuming large amounts of cabbage. (In this particular study, this reduction in risk was associated with consumption of at least 4 cabbage servings per week, in comparison with the once-per-week serving consumed by women with higher breast cancer risk.)

Digestive Tract Support

Long-established in health research is the role of cabbage juice in helping heal stomach ulcers (called peptic ulcers), but more recent studies on cabbage have looked at the overall health benefits of this food for the stomach and digestive tract as a whole. Present-day studies make it clear that cabbage contains a variety of nutrients of potential benefit to our stomach and intestinal linings. These nutrients include glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them), antioxidant polyphenols, and the amino acid-like substance called glutamine. In the case of ITCs, digestive tract benefits include proper regulation of bacterial populations of Helicobacter pylori inside the stomach. These bacteria are normal stomach inhabitants, but their populations can become too large and they can latch onto the stomach lining in an undesirable way. The ITCs made from cabbage's glucosinolates can lower the risk of these unwanted stomach events.

Cardiovascular Support

You can count on cabbage to provide your cardiovascular system with valuable support in the form of cholesterol reduction. Researchers understand exactly how this process takes place. Your liver uses cholesterol as a basic building block to product bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in your gall bladder, and when you eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When you eat cabbage, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of your body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, your liver needs to replace the lost bile acids by drawing upon your existing supply of cholesterol, and as a result, your cholesterol level drops down. Cabbage provides you with this cholesterol-lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw cabbage improves significantly when it is steamed. In fact, when the cholesterol-lowering ability of steamed cabbage was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), cabbage bound 17% as many bile acids (based on a standard of comparison involving total dietary fiber).

celery

Celery

History

The celery that we know today was derived from wild celery. While thought to have its origins in the Mediterranean regions of northern Africa and southern Europe, it was also native to areas extending east to the Himalayas. Wild celery differed a bit from its modern day counterpart in that it featured less stalks and more leaves.

Celery has a long and prestigious history of use, first as a medicine and then later as a food. The initial mention of the medicinal properties of celery leaves dates back to the 9th century B.C., when celery made an appearance in the Odyssey, the famous epic by the Greek poet, Homer. The Ancient Greeks used the leaves as laurels to decorate their renowned athletes, while the ancient Romans used it as a seasoning, a tradition that has carried through the centuries.

It was not until the Middle Ages that celery's use expanded beyond medicine and seasoning into consideration as a food. And while today, for most people thoughts of celery conjure up images of dips and crudité platters, eating this delicious crunchy vegetable raw did not really become popular until the 18th century in Europe. Celery was introduced in the United States early in the 19th century.

Description

Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.

Health Benefits

Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.

Rich in Vitamin C

Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like celery may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have concluded that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Potential Blood Pressure Benefits

Celery's potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners, and Western science researchers may have recently identified one reason why.

Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure. phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. When researchers injected 3-n-butyl phthalide derived from celery into laboratory animals, the animals' blood pressure dropped 12 to 14 percent. Of course, injection of a celery extract into laboratory animals is very far from food consumption by humans, and the researchers participating in this as yet unpublished study cautioned against overindulging in celery until clinical trials could be conducted with food and humans. But the potential helpfulness of this already nourishing food in lowering blood pressure seems likely, and it doesn't hurt that celery ranks as a very good source of potassium and a good source of calcium and magnesium, because increased intake of these minerals has also been associated with reduced blood pressure.

Celery has a reputation among some persons as being a high-sodium vegetable, and blood pressure reduction is usually associated with low-sodium foods. So how do the benefits of phthalides compare with the risks of sodium in celery? There are approximately 100 milligrams of sodium in a full cup of chopped celeryâ€"that's about 2 stalk's worth. The U.S. Food and Drug Administration's Daily Value for sodium intake is 2,400 milligrams, the equivalent of about 24 cups, or 48 stalks of celery. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day's diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. The exact amount of celery needed to achieve the blood pressure lowering effects found in animals cannot be determined until clinical trials are conducted on humans using the food itself.

Cholesterol-lowering Benefits

In studies of animals specially bred to have high cholesterol, celery's cholesterol-lowering activity has been demonstrated. In eight weeks, aqueous solutions of celery (like celery juice) fed to specially bred high cholesterol animals significantly lowered their total cholesterol by increasing bile acid secretion.

Diuretic Activity

The seeds of celery's wild ancestors, which originated around the Mediterranean, were widely used as a diuretic. Today, we understand how celery, which is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.

Description

Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.

Nutritional Profile

Celery is an excellent source of vitamin C. It is a very good source of dietary fiber, potassium, folate, molybdenum, manganese and vitamin B6. Celery is also a good source of calcium, vitamin B1, vitamin B2, magnesium, vitamin A, phosphorus and iron.

Celery also contains approximately 35 milligrams of sodium per stalk, so salt-sensitive individuals can enjoy celery, but should keep track of this amount when monitoring daily sodium intake.

For an in-depth nutritional profile click here: Celery.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Celery is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

carrots

It is believed that the Carrot originated some 5000 years ago in Middle Asia around Afghanistan, and slowly spread into the Mediterranean area. The first carrots were mainly purple, with some white or black - not orange. The Orange colour so familiar today was not clearly mentioned although some interpretations of early manuscripts and literature leave that possibility open.  Its roots were thin and turnip shaped.

Temple drawings from Egypt in 2000 BC show a purple plant, which some Egyptologists believe to be a purple carrot. Egyptian papyruses containing information about treatments with seeds were found in pharaoh crypts, but thee is no direct carrot reference. The Carrot Museum has visited several tomb paintings in the Valleys of Luxor and some images are compelling. It known that ancient Egyptians did use other members of the Apiaceae family (carrot) including anise, celery and coriander.  None of these plants would have been used as root crops, but were rather leaf, petiole or seed crops.

Since most vegetables leave little archaeological trace, it is difficult to construct a complete picture of what was grown in prehistoric times. Many of those recorded in classical literature are likely to have been grown in earlier times, and green and root vegetables native to Europe were gathered long before they were brought into cultivation. Occasional discoveries of seeds show that cabbages were grown in southern England in the Bronze Age and oil-seed rape, turnips, and carrots in the Iron Age; celery, carrots, cabbages, and turnips were also among the plants used by the Neolithic and Bronze Age inhabitants of the Swiss lake villages

Carrot seeds have been found in prehistoric Swiss lake dwellings in Ronbenhausen giving clear evidence of human consumption. There is however no evidence of cultivation at this stage, more likely they were used for medicinal purposes. Similar findings appear also in ancient Glastonbury. Neolithic people savoured the roots of the wild carrot for its sweet, succulent flavour.

Recipes which included carrots, "invented" during war time Also during the war many thousands of tons of carrots were dehydrated and shipped overseas in sealed metal containers in an atmosphere of carbon dioxide or nitrogen to prevent loss of carotene. Carrot Fudge (Recipe from Colleen Moulding's "Frugal Recipes from Wartime Britain").  You will need: 4 tablespoons of finely grated carrot 1 gelatine leaf orange essence or squash a saucepan and a flat dish Method: Put the carrots in a pan and cook them gently in just enough water to keep them covered, for ten minutes. Add a little orange essence, or orange squash to flavour the carrot. Melt a leaf of gelatine and add it to the mixture. Cook the mixture again for a few minutes, stirring all the time. Spoon it into a flat dish and leave it to set in a cool place for several hours. When the "fudge" feels firm, cut it into chunks and get eating! Curried Carrots (Serves 4 persons) You will need 2 lbs Carrots 1 oz margarine or dripping 1 1/2 teaspoonfuls curry powder 1 onion 1/2 pint stock or water 3 teaspoonfuls flour Salt and Pepper Method: Trim carrots and boil in the usual way. Prepare curry sauce as follows; Melt fat in saucepan, add chopped onion and fry for a few minutes. Add curry powder and flour and fry, stirring from time to time, for a few minutes longer. Stir in stock or water, and when boiling, season to taste. Simmer gently for about 30 minutes. Add cooked carrots to curry sauce in saucepan and cook for about 20-30 minutes. Serve with a garnish of cooked rice. Carrots with Potato Soup (serves 4) You will need - 2 carrots, 3 medium potatoes, 2 cups water, 4 tablespoons flour, 2 slices of onion, carrot or parsley greens, 1-1/2 cups of milk, 1-1/2 tablespoons of fat, Salt and pepper, stalk of celery Wash and pare potatoes. Cook in boiling salted water until they are soft. Rub through colander. Use water in which potatoes were cooked to make up the two cups of water for the soup. Cook carrots, cut in cubes in boiling water until soft; drain. Scald milk with onion, celery, and parsley. Add milk and water to potatoes. Melt fat in sauce pan, add flour, and cook for three minutes. Slowly add soup, stirring constantly. Boil for one minute, season with salt and pepper. Add cubes of carrots and serve. Carrot Buns You will need - 8 oz self-raising flour, 3 oz margarine or cooking fat, 3 oz sugar, 4 tablespoons finely grated raw carrot,2 tablespoons sultanas or chopped dates, 1 reconstituted dried or fresh egg, a little milk or water. Method - Grease 2 baking trays. Sift the flour into a mixing bowl. Rub in the margarine or cooking fat.  Add the sugar, carrot, sultanas and egg. Mix well, then add sufficient milk or water to make a sticky consistency. Divide mixture into 12 small heaps on baking tray and bake in a hot oven (gas mark7) for 12 to 15 minutes until firm and golden. Carrot Cookies You will need -  1 tablespoon margarine, 2 tablespoons sugar, 1 to 2 teaspoons of vanilla essence, 4 tablespoons grated raw carrot 6 tablespoons self- raising flour (or plain flour with 1/2 teaspoon baking powder added), 1 tablespoon of water. Method - Cream the fat and the sugar together with the vanilla essence. Beat in the grated carrot. Fold in the flour. If mixture very dry then add a little water. Drop spoonfuls onto greased tray and press down just a little.  Sprinkle tops with sugar and cook in an oven at 200 centigrade for about 20 minutes. Carrot pudding (for 2 persons) You will need - 1lb scraped carrots, 2 oz margarine, Breadcrumbs as required, 1 beaten egg, 1 tablespoon minced onion, salt and pepper. Method - Rinse the carrots, then place them in a saucepan of boiling salted water to cover. Bring to a simmer. Cover and cook slowly till soft. Rub through a sieve. Measure and place puree in a basin. Add half as much breadcrumbs as carrot puree, then add onion and the margarine, melted till creamy. Season to taste, then add enough beaten egg to bind the mixture. Place in a greased pudding basin. Cover with greased paper. Steam for 45 minutes. Turn out onto a hot dish. Serve with cheese or caper sauce or left over gravy. Carrot  Sandwich Fillings Add two parts of grated raw carrot to one part of finely shredded white heart cabbage and bind with chutney or sweet pickle. Pepper and salt to taste. Bind some grated raw carrot with mustard sauce flavoured with a dash of vinegar. Summarised Timeline of Cultivated Carrot (documentary evidence) Time Period Location Colour Pre-900s Afghanistan and vicinity Purple and yellow 900s Iran and northern Arabia Purple, Red and yellow 1000s Syria and North Africa Purple, Red and yellow 1100s Spain Purple and yellow 1200s Italy and China Purple and red 1300s France, Germany, The Netherlands Red, Yellow & White 1400s England Red & white 1500's Northern Europe Orange, Yellow & Red 1600s Japan Purple and yellow 1600s North America Orange and white 1700s Japan Orange and Red         Here are just some of the reasons you should make sure your child gulps down at least one glass of carrot juice a day. Did your child have a glass of carrot juice today? Here are just some of the reasons you should make sure your child gulps down at least one glass of carrot juice a day.  Carrots are excellent for the eyes. Carrots contains large quantities of vitamin A, in the form of beta carotene. Juicing a carrot removes the indigestible fiber. Thus, the nutrients in it are available to the body in much larger quantities than if the carrot was eaten whole. This is because many of the nutrients are trapped in the fibre, and while fibre aids digestion, some part of the fibre is indigestible. Thus, you don't get the benefits of the nutrients that are trapped in the indigestible fibre. Did you know that if you eat a carrot raw, you only get access to about 1% of the available beta carotene? But, when you or your child has a glass of carrot juice, you your system absorbs almost 100% or the beta carotene! Does your child drink more Pepsi or Coke than water? While you may feel that these are just sweetened substitutes, you are wrong. In fact, these beverages have substances that require more water to eliminate them from the system. So, whenever your child asks for a soft drink, give him juice instead. Juice increases the water intake. Carrot juice has anti-carcinogen properties. Thus, it helps prevent cancer. It is also believed to have cancer-curing properties. Beta carotene is an anti-oxidant, and thus it prevents cell degeneration. Anti-oxidants also slow down the ageing process. Another fruit which is an excellent anti-oxidant is the berry. Carrots are also good for the skin. Carrot juice is like a tonic. It will improve the overall health of you and your child, and increase immunity. In fact, two glasses of carrot juice a day can increase your immunity by as much as 70%! Carrot juice is rich in so many minerals, that it's no less than a miracle juice! You could also add some spinach or beetroot to your carrot juice. Squeeze some lime into the glass, add seasoning if you must, and a tasty glass packed with nutrients is ready!  Carrot, raw Nutritional value per 100 g (3.5 oz) Energy 173 kJ (41 kcal) Carbohydrates 9 g - Sugars 5 g - Dietary fibre 3 g Fat 0.2 g Protein 1 g Vitamin A equiv. 835 μg (104%) - beta-carotene 8285 μg (77%) - lutein and zeaxanthin 256 μg Thiamine (vit. B1) 0.04 mg (3%) Riboflavin (vit. B2) 0.05 mg (4%) Niacin (vit. B3) 1.2 mg (8%) Vitamin B6 0.1 mg (8%) Folate (vit. B9) 19 μg (5%) Vitamin C 7 mg (8%) Calcium 33 mg (3%) Iron 0.66 mg (5%) Magnesium 18 mg (5%) Phosphorus 35 mg (5%) Potassium 240 mg (5%) Sodium 2.4 mg (0%)