OH, I forgot to add- here's a great resource:
You can look up nearly anything and get the nutritional value of it. It's what taught me not to make hummus with canned chick peas. I now always make it with dried beans instead. The nutritional difference is amazing. The same goes for other veggies- I avoid all canned veggies. Get dried beans when possible, and frozen greens. Frozen greens are sometimes even better than fresh greens depending on how long those greens or veggies have been traveling from the farm. Frozen veggies go from the farm to a facility to be cleaned, then are flash frozen. This means less time to start the decay process and lose minerals. You can check that out on that nutritional data site.