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Fruits »  Seasonal fruits »  Fruit nutritional value

FRUITS AND VEGETABLES NUTRITIONAL VALUES

The nutritional values and teh energies gained by the fruits and vegetables are charted below:


Apples
Serving size 1 Medium apple Calories 72 Vitamin A 75
Weight 138 Fibres 3.3 Vitamin C 6

Apple Juice/Apple Juice(with Added Vitamin C)
Serving size 3/4 cup juice Calories 87 Vitamin A 2
Weight 186 Fibres 0.2 Vitamin C 2/77

Apricot
Serving size 2 medium apricots Calories 70 Vitamin A 1348
Weight 70 Fibres 1.4 Vitamin C 7

Apricot juice
Serving size 1/2 cup Calories 59 Vitamin A 2063
Weight 122 Fibres 2.0 Vitamin C 6

Apricots dried
Serving size 1/4 cup Calories 78 Vitamin A 1171
Weight 33 Fibres 2.4 Vitamin C 0

Asian Pears
Serving size 1 medium Calories 51 Vitamin A 0
Weight 122 Fibres 4.4 Vitamin C 5

Banana
Serving size 1 Medium Banana Calories 105 Vitamin A 76
Weight 118 Fibres 3.1 Vitamin C 10

Blackberries
Serving size Fresh 1/2 cup Calories 41 Vitamin A 39
Weight 73 Fibres 1.7 Vitamin C 7

Blueberries
Serving size Frozen 1/2 cup Calories 40 Vitamin A 36
Weight 78 Fibres 2.1 Vitamin C 2

Cabbage, green, cooked
Serving size 1/2 cup Calories 16 Vitamin A 105
Weight 75 Fibres 1.4 Vitamin C 15

Carrots, raw
Serving size 1 medium carrot, raw Calories 25 Vitamin A 7342
Weight 61 Fibres 1.7 Vitamin C 4

Cauliflower, white cooked
Serving size 1/2 cup, cut chopped Calories 14 Vitamin A 7
Weight 62 Fibres 1.77 Vitamin C 28

Cucumber
Serving size 1/2 cup, sliced Calories 8 Vitamin A 55
Weight 52 Fibres 0.3 Vitamin C 2

Dates 42 117 3.3 4 0
Serving size 5 dates Calories 117 Vitamin A 4
Weight 42 Fibres 3.3 Vitamin C 0

Figs, dried
Serving size 1/4 cup (about 4 figs) Calories 93 Vitamin A 4
Weight 38 Fibres 3.7 Vitamin C 1

Grapefruit juice, pink or red, unsweetened
Serving size 3/4 cup Calories 72 Vitamin A 815
Weight 185 Fibres 0.3 Vitamin C 70

Guava
Serving size 1 Fruit Calories 37 Vitamin A 343
Weight 55 Fibres 3.0 Vitamin C 126

Mushrooms, raw
Serving size 1/2 cup chopped Calories 8 Vitamin A 0
Weight 35 Fibres 0.4 Vitamin C 1

Olives
Serving size 1/4 cup
whole
Calories 39 Vitamin A 135
Weight 34 Fibres 1.1 Vitamin C 0

Onions, white
Serving size 1/2 cup, chopped Calories 34 Vitamin A 2
Weight 80 Fibres 1.1 Vitamin C 5

Orange juice (fresh)
Serving size 3/4 cup juice Calories 84 Vitamin A 372
Weight 187 Fibres 0.4 Vitamin C 96

Papayas
Serving size 1/2 cup, cubed Calories 27 Vitamin A 766
Weight 70 Fibres 1.3 Vitamin C 43

Pears, cooked
Serving size 1/2 cup Calories 67 Vitamin A 641
Weight 80 Fibres 4.4 Vitamin C 11

Pineapple juice with added vitamin C
Serving size 3/4 cup juice Calories 105 Vitamin A 9
Weight 188 Fibres 0.4 Vitamin C 45

Pomegranates
Serving size 1 medium Calories 105 Vitamin A 166
Weight 154 Fibres 0.9 Vitamin C 9

Potatoes, baked, flesh only skin
Serving size 1/2 cup Calories 57 Vitamin A 6
Weight 61 Fibres 1.3 Vitamin C 6

Pumpkin, cooked from fresh
Serving size 1/2 cup, boiled Calories 24 Vitamin A 6115
Weight 123 Fibres 1.36 Vitamin C 6

Spinach, raw
Serving size 1 cup packed leaves Calories 7 Vitamin A 2813
Weight 30 Fibres 0.7 Vitamin C 8

Strawberries
Serving size fresh 1/2 cup, whole Calories 23 Vitamin A 9
Weight 72 Fibres 1.4 Vitamin C 42

Tomatoes, red
Serving size 1 medium Calories 22 Vitamin A 1025
Weight 123 Fibres 1.5 Vitamin C 16

Turnips, cooked
Serving size 1/2 cup, mashed Calories 25 Vitamin A 0
Weight 115 Fibres 2.3 Vitamin C 13

Watermelon
Serving size 1/2 cup, cubed Calories 23 Vitamin A 438
Weight 77 Fibres 0.3 Vitamin C 6

Zucchini squash, cooked
Serving size 1/2 cup sliced Calories 14 Vitamin A 1005
Weight 90 Fibres 1.3 Vitamin C 4


 


Strawberry is not a berry

A strawberry is not an actual berry, but a banana is.

Read More here
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Special fruits for this week

cantaloupe
Cantaloupe

 

Cantaloupe are served as fresh fruit or as salads or as a dessert with ice cream (Read more) »

kiwis
Kiwis

 

kiwifruit will be fairly large and plump with thin "fuzzy" brown skin   (Read more) »

pineapple
Pineapple

 

Pineapple fruit is native to the Asian tropics, with a delicate and fresh fragrance   (Read more) »


 
 

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