We all know it’s a good idea to eat our fill of fresh produce, and that’s one of the best things about fall. There’s still a bounty of fresh produce and it also happens to be hearty, comforting and so often beautifully orange.
But which fall produce is actually providing us with the best nutrition? We turned to the Center for Disease Controls and Prevention (CDC) for that. According to the CDC’s powerhouse fruits and vegetables list, we ranked 10 popular fall produce choices in order from least to most nutritious.
The CDC determined the nutritional density of these common fall produce options by looking at how well they fulfill the average person’s daily requirement for 17 important nutrients: potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E and K.
They assigned each food a specific nutrient density score, on a scale of 0 to 100, that calculates to what extent 100 grams of each produce item includes the daily recommended amount of these 17 nutrients, assuming a 2,000 calorie diet.
Here’s what they found:
10 Sweet Potato
Nutrient Density Score: 10.51
Sweet potato is an excellent source of vitamin A. Just one cup contains upwards of 200 percent of your daily recommended intake. But there are other orange hued vegetable choices to make that offer a little more.
Nutrient Density Score: 11.58
Rutabagas contain high levels of manganese, potassium, phosphorous, magnesium, calcium, iron, and zinc, as well as vitamins like vitamin C, E and K.
7 Winter Squash
Nutrient Density Score: 22.60
Carrots are a good source of beta-carotene, fiber, vitamin K, potassium and antioxidants
4 Brussels Sprouts
Nutrient Density Score: 34.89
That's right, broccoli is a great vegetable option just like your mother always told you. It satisfies more than your daily recommended amounts of vitamins A and K. And it also has anti-inflammatory properties. Once you have the right recipes in hand, eating your fill will be easy.
Nutrient Density Score: 49.07
There's just no denying the health benefits of eating your dark leafy greens. Kale is not only chock-full of vitamins, it also contains omega-3 fatty acids and so many antioxidants. We should all eat a lot of kale this fall.
- This article originally appeared on HuffPost.