|
VITAMINS
|
Fresh Fruits |
A |
B1 Thiamine |
B2 Riboflavin |
B3 Niacin |
C, Ascorbic Acid |
|
Apples |
90 |
.03 |
.02 |
.1 |
4 |
|
Apricots |
2700 |
.03 |
.04 |
.6 |
10 |
|
Avocado |
290 |
.11 |
.20 |
1.6 |
14 |
|
Bananas |
190 |
.05 |
.06 |
.7 |
10 |
|
Blackberries |
200 |
.03 |
.04 |
.4 |
21 |
|
Blueberries |
100 |
.03 |
.06 |
.5 |
14 |
|
Boysenberry |
170 |
.02 |
.13 |
1.0 |
13 |
|
Casaba |
30 |
.04 |
.03 |
.6 |
13 |
|
Cantaloupe |
3400 |
.04 |
.03 |
.6 |
33 |
|
Cherries |
110 |
.05 |
.06 |
.4 |
10 |
|
Cranberries |
40 |
.03 |
.02 |
.1 |
11 |
|
Currants-Red |
120 |
.04 |
.05 |
.1 |
41 |
|
Figs, Raw |
80 |
.06 |
.05 |
.4 |
2 |
|
Gooseberries |
290 |
- |
- |
- |
33 |
|
Grapefruit |
80 |
.04 |
.02 |
.2 |
38 |
|
Grapes |
100 |
.05 |
.03 |
.3 |
4 |
|
Honeydew |
40 |
.04 |
.03 |
.6 |
23 |
|
Mangos |
4800 |
.05 |
.05 |
1.1 |
35 |
|
Nectarines |
1650 |
- |
- |
- |
13 |
|
Oranges |
200 |
.10 |
.04 |
.4 |
50 |
|
Papayas |
1750 |
.04 |
.04 |
.3 |
56 |
|
Peaches |
1330 |
.02 |
.05 |
1.0 |
7 |
|
Pears |
20 |
.02 |
.04 |
.1 |
4 |
|
Persimmons |
- |
- |
- |
- |
66 |
|
Pineapple |
70 |
.09 |
.03 |
.2 |
17 |
|
Plums |
300 |
.08 |
.03 |
.5 |
10 |
|
Pomegranate |
trace |
.03 |
.03 |
.3 |
4 |
|
Prunes |
300 |
.03 |
.03 |
.5 |
4 |
|
Raspberry-blk |
trace |
.03 |
.09 |
.9 |
18 |
|
Raspberry-red |
130 |
.03 |
.09 |
.9 |
25 |
|
Strawberries |
60 |
.03 |
.07 |
.6 |
59 |
|
Watermelon |
590 |
.03 |
.03 |
.2 |
7 |
Minerals
|
Fresh Fruits |
Calcium |
Phosphorus |
Magnesium |
Iron |
Sodium |
Potassium |
|
Apples |
7 |
10 |
8 |
.3 |
1 |
110 |
|
Apricots |
17 |
23 |
12 |
.5 |
1 |
281 |
|
Avocado |
10 |
42 |
45 |
.6 |
4 |
604 |
|
Bananas |
8 |
26 |
33 |
.7 |
1 |
370 |
|
Blackberries |
32 |
19 |
30 |
.9 |
1 |
170 |
|
Blueberries |
15 |
13 |
6 |
1.0 |
1 |
81 |
|
Boysenberry |
25 |
24 |
18 |
1.6 |
1 |
153 |
|
Casaba |
14 |
16 |
16 |
.4 |
12 |
251 |
|
Cantaloupe |
14 |
16 |
16 |
.4 |
12 |
251 |
|
Cherries |
22 |
19 |
9 |
.4 |
2 |
191 |
|
Cranberries |
14 |
10 |
8 |
.5 |
2 |
82 |
|
Currants-Red |
32 |
23 |
15 |
1.0 |
2 |
257 |
|
Figs, Raw |
35 |
22 |
20 |
.6 |
2 |
194 |
|
Gooseberries |
18 |
15 |
9 |
.5 |
1 |
155 |
|
Grapefruit |
16 |
16 |
12 |
.4 |
1 |
135 |
|
Grapes |
16 |
12 |
13 |
.4 |
3 |
158 |
|
Honeydew |
14 |
16 |
16 |
.4 |
12 |
251 |
|
Mangos |
10 |
13 |
18 |
.4 |
7 |
189 |
|
Nectarines |
4 |
24 |
13 |
.5 |
6 |
294 |
|
Oranges |
41 |
20 |
11 |
.4 |
1 |
200 |
|
Papayas |
20 |
16 |
- |
.3 |
3 |
234 |
|
Peaches |
9 |
19 |
10 |
.5 |
1 |
202 |
|
Pears |
8 |
11 |
7 |
.3 |
2 |
130 |
|
Persimmons |
27 |
26 |
8 |
2.5 |
1 |
310 |
|
Pineapple |
17 |
8 |
13 |
.5 |
1 |
146 |
|
Plums |
18 |
17 |
9 |
.5 |
2 |
299 |
|
Pomegranate |
3 |
8 |
- |
.3 |
3 |
259 |
|
Prunes |
12 |
18 |
20 |
.5 |
1 |
170 |
|
Raspberry-blk |
30 |
22 |
30 |
.9 |
1 |
199 |
|
Raspberry-red |
22 |
22 |
20 |
.9 |
1 |
168 |
|
Strawberries |
21 |
21 |
12 |
1.0 |
1 |
164 |
|
Watermelon |
7 |
10 |
8 |
.5 |
1 |
100 |
PROTEIN, FATS, CARBS, AND CALORIES
|
Fresh Fruits |
Protein |
Fats |
Carbohydrates |
Calories |
|
Apples |
.2 |
.6 |
14.5 |
58 |
|
Apricots |
1.0 |
.2 |
12.8 |
51 |
|
Avocado |
2.1 |
16.4 |
6.3 |
167 |
|
Bananas |
1.1 |
.2 |
22.2 |
85 |
|
Blackberries |
1.2 |
.9 |
12.9 |
58 |
|
Boysenberry |
1.2 |
1.3 |
11.4 |
48 |
|
Casaba |
1.2 |
0 |
6.5 |
27 |
|
Cantaloupe |
.7 |
.1 |
7.5 |
30 |
|
Cherries |
1.3 |
0.3 |
17.4 |
70 |
|
Cranberries |
0.4 |
0.7 |
10.8 |
46 |
|
Currants-Red |
1.4 |
.2 |
12.1 |
50 |
|
Figs, Raw |
1.2 |
.3 |
20.3 |
80 |
|
Gooseberries |
0.8 |
0.2 |
9.7 |
39 |
|
Grapefruit |
.5 |
.1 |
10.6 |
41 |
|
Grapes |
1.3 |
1.0 |
15.7 |
69 |
|
Honeydew |
0.8 |
0.3 |
7.7 |
33 |
|
Mangos |
0.7 |
0.4 |
16.8 |
66 |
|
Nectarines |
0.6 |
0 |
17.1 |
64 |
|
Oranges |
1.0 |
0.2 |
12.2 |
49 |
|
Papayas |
0.6 |
0.1 |
10.0 |
39 |
|
Peaches |
0.6 |
0.1 |
9.7 |
38 |
|
Pears |
0.7 |
0.4 |
15.3 |
61 |
|
Persimmons |
0.8 |
0.4 |
33.5 |
127 |
|
Pineapple |
0.4 |
.2 |
13.7 |
52 |
|
Plums |
0.5 |
0.0 |
17.8 |
66 |
|
Pomegranate |
0.5 |
0.3 |
16.4 |
63 |
|
Prunes |
0.8 |
0.2 |
19.7 |
75 |
|
Raspberry-blk |
1.5 |
1.4 |
15.7 |
73 |
|
Raspberry-red |
1.2 |
0.5 |
13.6 |
57 |
|
Strawberries |
0.7 |
0.5 |
8.4 |
37 |
|
Watermelon |
0.5 |
0.2 |
6.4 |
26 |
The above data is based on 100 grams (31/3 ounces) edible portion.
The minerals and vitamins are shown in milligrams (mg.), except vitamin A which is international units (IU). The protein, fats, carbohydrates, and calories are expressed in percentages, or grams per 100 grams.
Dashes indicate a lack of reliable information for that data.
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