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

Fruits or Vegetables	Serving Size	Weight	Calories	Fibres	Vitamin A	Vitamin C
Apples	1 medium apple	138	72	3.3	75	6
Apple juice	3/4 cup juice	186	87	0.2	2	2
Apple juice (with added vitamin C)	3/4 cup juice	186	87	0.2	2	77
Apricots	fresh 2 medium apricots	70	34	1.4	1348	7
Apricots canned, in juice	1/2 cup	122	59	2.0	2063	6
Apricots dried	1/4 cup	33	78	2.4	1171	0
Asian Pears	1 medium	122	51	4.4	0	5
Bananas	1 medium banana	118	105	3.1	76	10
Blackberries	fresh 1/2 cup	73	41	1.7	39	7
Blueberries	frozen 1/2 cup	78	40	2.1	36	2
Cabbage, green, cooked	1/2 cup	75	16	1.4	105	15
Carrots, raw	1 medium carrot, raw	61	25	1.7	7342	4
Cauliflower, white cooked	1/2 cup, cut chopped	62	14	1.77	7	28
Cucumber	1/2 cup, sliced	52	8	0.3	55	2
Dates 42 117 3.3 4 0	5 dates	42	117	3.3	4	0
Figs, dried	1/4 cup (about 4 figs)	38	93	3.7	4	1
Grapefruit juice, pink or red, unsweetened	3/4 cup	185	72	0.3	815	70
Guava	1 fruit	55	37	3.0	343	126
Mushrooms, raw	1/2 cup, chopped	35	8	0.4	0	1
Olives, black	1/4 cup, whole	34	39	1.1	135	0
Onions, white	1/2 cup, chopped	80	34	1.1	2	5
Orange juice (fresh)	3/4 cup juice	187	84	0.4	372	96
Papayas	1/2 cup, cubed	70	27	1.3	766	43
Peas, cooked	1/2 cup	80	67	4.4	641	11
Pineapple juice with added vitamin C	3/4 cup juice	188	105	0.4	9	45
Pomegranates	1 medium	154	105	0.9	166	9
Potatoes, baked, flesh only skin	1/2 cup	61	57	1.3	6	6
Pumpkin, cooked from fresh	1/2 cup, boiled	123	24	1.36	6115	6
Spinach, raw	1 cup packed leaves	30	7	0.7	2813	8
Strawberries,	fresh 1/2 cup, whole	72	23	1.4	9	42
Tomatoes, red	1 medium	123	22	1.5	1025	16
Turnips, cooked	1/2 cup, mashed	115	25	2.3	0	13
Watermelon	1/2 cup, cubed	77	23	0.3	438	6
Zucchini squash, cooked	1/2 cup sliced	90	14	1.3	1005	4