The Mediterranean Zone (28 page)
Read The Mediterranean Zone Online
Authors: Dr. Barry Sears
Vegetables
:
Lettuce, romaine, raw
ORAC Units/100 g
:
1,017
Calories/ 100 g
:
17
Grams Absorbable Carbs/100 g
:
1
ORAC Units/gram of Absorbable Carbs
:
855
Vegetables
:
Lettuce, iceberg, raw
ORAC Units/100 g
:
438
Calories/ 100 g
:
14
Grams Absorbable Carbs/100 g
:
2
ORAC Units/gram of Absorbable Carbs
:
247
Vegetables
:
Lettuce, red leaf, raw
ORAC Units/100 g
:
2,426
Calories/ 100 g
:
16
Grams Absorbable Carbs/100 g
:
1
ORAC Units/gram of Absorbable Carbs
:
1,784
Vegetables
:
Mushrooms, oyster, raw
ORAC Units/100 g
:
664
Calories/ 100 g
:
33
Grams Absorbable Carbs/100 g
:
4
ORAC Units/gram of Absorbable Carbs
:
175
Vegetables
:
Mushrooms, portobello, raw
ORAC Units/100 g
:
968
Calories/ 100 g
:
22
Grams Absorbable Carbs/100 g
:
3
ORAC Units/gram of Absorbable Carbs
:
377
Vegetables
:
Mushrooms, white, raw
ORAC Units/100 g
:
691
Calories/ 100 g
:
22
Grams Absorbable Carbs/100 g
:
2
ORAC Units/gram of Absorbable Carbs
:
306
Vegetables
:
Onions, raw
ORAC Units/100 g
:
913
Calories/ 100 g
:
40
Grams Absorbable Carbs/100 g
:
8
ORAC Units/gram of Absorbable Carbs
:
120
Vegetables
:
Onions, sweet, raw
ORAC Units/100 g
:
614
Calories/ 100 g
:
32
Grams Absorbable Carbs/100 g
:
7
ORAC Units/gram of Absorbable Carbs
:
92
Vegetables
:
Parsley, raw
ORAC Units/100 g
:
1,220
Calories/ 100 g
:
36
Grams Absorbable Carbs/100 g
:
3
ORAC Units/gram of Absorbable Carbs
:
403
Vegetables
:
Peas, green, frozen, unprepared
ORAC Units/100 g
:
600
Calories/ 100 g
:
77
Grams Absorbable Carbs/100 g
:
9
ORAC Units/gram of Absorbable Carbs
:
66
Vegetables
:
Peppers, sweet, green, raw
ORAC Units/100 g
:
935
Calories/ 100 g
:
20
Grams Absorbable Carbs/100 g
:
3
ORAC Units/gram of Absorbable Carbs
:
318
Vegetables
:
Peppers, sweet, red, raw
ORAC Units/100 g
:
821
Calories/ 100 g
:
31
Grams Absorbable Carbs/100 g
:
4
ORAC Units/gram of Absorbable Carbs
:
209
Vegetables
:
Peppers, sweet, yellow, raw
ORAC Units/100 g
:
1,043
Calories/ 100 g
:
27
Grams Absorbable Carbs/100 g
:
5
ORAC Units/gram of Absorbable Carbs
:
192
Vegetables
:
Potatoes, red, flesh and skin, raw
ORAC Units/100 g
:
1,098
Calories/ 100 g
:
70
Grams Absorbable Carbs/100 g
:
14
ORAC Units/gram of Absorbable Carbs
:
77
Vegetables
:
Potatoes, russet, flesh and skin, raw
ORAC Units/100 g
:
1,322
Calories/ 100 g
:
70
Grams Absorbable Carbs/100 g
:
14
ORAC Units/gram of Absorbable Carbs
:
93
Vegetables
:
Potatoes, white, flesh and skin, raw
ORAC Units/100 g
:
1,058
Calories/ 100 g
:
69
Grams Absorbable Carbs/100 g
:
13
ORAC Units/gram of Absorbable Carbs
:
79
Vegetables
:
Pumpkin, raw
ORAC Units/100 g
:
483
Calories/ 100 g
:
26
Grams Absorbable Carbs/100 g
:
6
ORAC Units/gram of Absorbable Carbs
:
81
Vegetables
:
Radishes, raw
ORAC Units/100 g
:
1,750
Calories/ 100 g
:
16
Grams Absorbable Carbs/100 g
:
2
ORAC Units/gram of Absorbable Carbs
:
972
Vegetables
:
Spinach, raw
ORAC Units/100 g
:
1,513
Calories/ 100 g
:
23
Grams Absorbable Carbs/100 g
:
1
ORAC Units/gram of Absorbable Carbs
:
1,058
Vegetables
:
Squash, summer, zucchini, includes skin, raw
ORAC Units/100 g
:
180
Calories/ 100 g
:
17
Grams Absorbable Carbs/100 g
:
2
ORAC Units/gram of Absorbable Carbs
:
85
Vegetables
:
Squash, winter, butternut, raw
ORAC Units/100 g
:
396
Calories/ 100 g
:
45
Grams Absorbable Carbs/100 g
:
10
ORAC Units/gram of Absorbable Carbs
:
41
Vegetables
:
Sweet potato, raw
ORAC Units/100 g
:
902
Calories/ 100 g
:
86
Grams Absorbable Carbs/100 g
:
17
ORAC Units/gram of Absorbable Carbs
:
53
Vegetables
:
Tomatoes, red, ripe, raw, year-round average
ORAC Units/100 g
:
387
Calories/ 100 g
:
18
Grams Absorbable Carbs/100 g
:
3
ORAC Units/gram of Absorbable Carbs
:
144
Breakfast Cereals
:
Cereals ready-to-eat, oatmeal
ORAC Units/100 g
:
1,517
Calories/ 100 g
:
374
Grams Absorbable Carbs/100 g
:
71
ORAC Units/gram of Absorbable Carbs
:
21
Breakfast Cereals
:
Cereals, corn flakes
ORAC Units/100 g
:
2,359
Calories/ 100 g
:
399
Grams Absorbable Carbs/100 g
:
87
ORAC Units/gram of Absorbable Carbs
:
27
Breakfast Cereals
:
Cereals, shredded wheat
ORAC Units/100 g
:
1,303
Calories/ 100 g
:
337
Grams Absorbable Carbs/100 g
:
67
ORAC Units/gram of Absorbable Carbs
:
20
Oils and Nuts
:
Oil, peanut, salad or cooking
ORAC Units/100 g
:
106
Calories/ 100 g
:
884
Grams Absorbable Carbs/100 g
:
n/a
ORAC Units/gram of Absorbable Carbs
:
n/a
Oils and Nuts
:
Olive oil, extra-virgin
ORAC Units/100 g
:
372
Calories/ 100 g
:
880
Grams Absorbable Carbs/100 g
:
n/a
ORAC Units/gram of Absorbable Carbs
:
n/a
Legumes
:
Beans, black, mature seeds, raw
ORAC Units/100 g
:
8,494
Calories/ 100 g
:
341
Grams Absorbable Carbs/100 g
:
47
ORAC Units/gram of Absorbable Carbs
:
181
Legumes
:
Beans, kidney, red, mature seeds, raw
ORAC Units/100 g
:
8,606
Calories/ 100 g
:
337
Grams Absorbable Carbs/100 g
:
46
ORAC Units/gram of Absorbable Carbs
:
187
Legumes
:
Beans, navy, mature seeds, raw
ORAC Units/100 g
:
1,861
Calories/ 100 g
:
337
Grams Absorbable Carbs/100 g
:
36
ORAC Units/gram of Absorbable Carbs
:
51
Legumes
:
Beans, pink, mature seeds, raw
ORAC Units/100 g
:
8,320
Calories/ 100 g
:
343
Grams Absorbable Carbs/100 g
:
51
ORAC Units/gram of Absorbable Carbs
:
162
Legumes
:
Beans, pinto, mature seeds, boiled
ORAC Units/100 g
:
904
Calories/ 100 g
:
143
Grams Absorbable Carbs/100 g
:
17
ORAC Units/gram of Absorbable Carbs
:
19
