Broccoli
As shown on the table, a 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and thedietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein,fat, and dietary fiber.
Watermelon
In a 100 gram serving, watermelon fruit supplies 30 calories and low amounts of essential nutrients (table). Only vitamin C is present in appreciable content at 10% of the Daily Value (table).Watermelon fruit is 91% water, contains 6% sugars, and is low in fat
Apple
A typical apple serving weighs 242 grams and provides 126 calories with a moderate content of dietary fiber (table). Otherwise, there is generally low content of essential nutrients
Cucumber
In a 100 gram serving, raw cucumber (with peel) is 95% water, provides 16 calories and supplies low content of essential nutrients, as it is notable only for vitamin K at 16% of the Daily Value (table).
Celery
Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk. Celery is often incorrectly thought to be a “negative-calorie food,” the digestion of which burns more calories than the body can obtain. In fact, eating celery provides positive net calories, with digestion consuming only a small proportion of the calories taken in.
Kale
In a 100 gram serving, raw kale provides 49 calories and is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K,vitamin B6, folate, and manganese (see table “Kale, raw”). Kale is a good source of thiamin, riboflavin, pantothenic acid, vitamin Eand several dietary minerals, including iron, calcium, potassium, and phosphorus
Carrots
The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin. α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots (right table). Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients (right table).
Carrots are 88% water, 4.7% sugar, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch. Free sugars in carrot include sucrose, glucose and fructose