I hope this little chart will post ok - I worked it up from fitday data and keep it on my fridge door.

grams grams net %
Vegetables - 1 cup carb fiber carb fiber

Chinese cabbage 3.30 2.72 0.6 82%
Spinach (frmfrozn) 6.24 4.68 1.6 75%
Avocado (Cal.) 15.89 11.27 4.6 71%
Broccoli (cooked) 14.17 8.12 6.1 57%
Kale (from frozen) 13.92 5.68 8.2 41%
Green beans 9.86 4.00 5.9 41%
Squash, summer 7.07 2.52 4.6 36%
Onion (cooked) 21.31 2.94 18.4 14%
Potato, sweet 46.55 5.75 40.8 12%
Potato, white 39.31 3.50 35.8 9%


Here are some values for nuts and beans in case that is of interest:

grams net
Nuts - 1 oz carb fiber carb % fiber
macadamia 3.66 2.64 1.0 72%
hazelnuts 4.99 2.66 2.3 53%
almonds 5.01 2.98 2.0 59%
pecans 3.53 2.60 0.9 74%
walnuts 3.89 1.90 2.0 49%

Beans - 1 cup
Lentils 108.11 42.41 65.7 39%
Lima 39.27 13.16 26.1 34%
Pinto 36.60 11.04 25.6 30%
Chickpeas 54.29 10.56 43.7 19%

Sorry - I previewed and spacing is of but I don't know how to fix it.

minnat3