Fresh vegetables full of nutrients

When it comes to fresh, nutritious fruits and vegetables, there are few poor nutritional choices.

Some selections, though, are better options for delivery to food pantries and soup kitchens: those that are easiest to handle and store.

We've compisled a list of produce that's best to bring to agencies participating in Plant a Row for the Hungry, and added a nutritional analysis for each item.

Remember, all fresh produce is needed, even if it's not on this list.

The best candidates include:

Apples: antioxidants, fiber, vitamin C.Bean: (lima, green), vitamin A; (yellow wax) high in folate, magnesium.Beets: folate, folic acid, fiber, vitamin C, potassium.Broccoli: high in vitamin C, beta-carotene, calcium, antioxidants, fiber, folate.Brussels sprouts: protein, good source of vitamin C, fiber, folate, potassium.Cabbage: vitamin C, beta-carotene, fiber.Carrots: excellent source of beta carotene, vitamin A, potassium, fiber.Cauliflower: high in vitamin C, folate.Chard: high in Vitamin A, sodium, calcium, iron, magnesium, potassium.Corn: fiber, niacin, folate.Cucumbers: high water content, small amount beta carotene.Eggplant: some fiber, folate, potassium.Onions: fiber, some vitamin C.Peas: protein, iron, fiber, vitamin C.Peppers (red, green): excellent source of vitamins A and C.Potatoes, sweet potatoes: vitamins B and C, minerals, complex carbohydrates.Radish: potassium, vitamin C, folate, fiber.Spinach: high in vitamins A and C, potassium, folate.Summer squash (zucchini, crookneck): source of vitamin C, manganese, fiber.Tomatoes: high in vitamins A and C, beta-carotene, the antioxidant lycopene and fiber.Winter squash: complex carbohydrates, fiber, potassium, iron, niacin, beta carotene.

For a complete analysis of vegetables, including those not listed here, check out the University of Illinois extension Web site at www.urbanext.uiuc.edu/veggies.