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Q: What Carbs Have the Best Figure of Merit ?

A-1: Vegetables

  C o l o r My Data™

Low in calories, cholesterol and sodium and high in fiber, vitamins, minerals, micronutrients and antioxidants vegetables are essential to a healthy meal plan. If there is an issue with vegetables it is that serving sizes may be too small to balance other low-fiber selections in the meal-plan such as starches.

Figure of Merit for Vegetables
%FiberFood ItemData Sourcecarb(g)÷fiber(g)=ratio
100.0AvocadoF&S Produce Co331.0
100.0Basil, FreshNutritionData.com441.0
66.7Asparagus Spears, classic cuisineSunny Select321.5
66.7Spinach, Baby, Les Salades du MidiTrader Joe's321.5
62.5BroccoliF&S Produce Co851.6
60.0Beans, GreenF&S Produce Co531.67
60.0Baby Arugula, European StyleReady Pac531.67
57.1Swiss ChardNutrition Data.com741.75
50.0Onions, green, raw, choppedF&S Produce Co212.0
50.0Cucumber, peeled, rawNutritionData.com212.0
50.0EndiveF&S Produce Co212.0
50.0Lettuce, leafF&S Produce Co422.0
50.0Squash, summerF&S Produce Co422.0
50.0Mixed Baby GreensEarthbound Farm422.0
50.0Spring Mix, Baby, OrganicsTrader Joe's422.0
50.0Lettuce, butterheadNutritionData.com422.0
50.0Artichoke, edible portionF&S Produce Co632.0
50.0Brussels SproutsF&S Produce Co632.0
40.0CeleryF&S Produce Co522.5
40.0CauliflowerF&S Produce Co522.5
40.0Cabbage, greenF&S Produce Co522.5
33.3Lettuce, iceburgF&S Produce Co313.0
33.3Green Beans, French, Haricot VertTrader Joe's623.0
30.0Carrots, RawNutritionData.com1033.33
30.0Peppers, BellF&S Produce Co723.5
25.0Cabbage, red, shreddedF&S Produce Co414.0


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