From U.S. Department of Agriculture, Agricultural Research Service (2003) USDA National Nutrient Database for Standard Reference, Release 16. Available at foodcomp.

Table 4 contains a rank-ordered listing of vegetables (including beans) by content of potassium. Magnesium content is also shown. The data are presented for vegetables and beans in the raw form generally. It is important to remember that many fresh forms are concentrated in terms of weight when cooked, especially spinach and other greens, and it is thus possible to obtain a higher mineral content from cooked vegetables (especially in the case of potassium). The magnesium content differs less from the fresh to the cooked state for most vegetables and beans. Most vegetables contain approximately 1-3 g of dietary fiber per

Table 4 Potassium and magnesium content of vegetables (including beans), rank ordered by potassium content (mg/ 100 g; presented for raw vegetables unless otherwise specified)


K (mg)

Mg (mg)

Tomatoes, sun-dried

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