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FRUITS AND VEGETABLES NUTRITIONAL VALUES


The nutritional values and the energies gained by the fruits and vegetables are


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

Apples
1 Medium apple 72 75
138 3.3 6

Apple Juice/Apple Juice(with Added Vitamin C)
3/4 cup juice 87 2
186 0.2 2/77

Apricot
2 medium apricots 70 1348
70 1.4 7

Apricot juice
1/2 cup 59 2063
122 2.0 6

Apricots dried
1/4 cup 78 1171
33 2.4 0

Asian Pears
1 medium 51 0
122 4.4 5



Banana
1 Medium Banana 105 76
118 3.1 10

Blackberries
Fresh 1/2 cup 41 39
73 1.7 7

Blueberries
Frozen 1/2 cup 40 36
78 2.1 2

Cabbage, green, cooked
1/2 cup 16 105
75 1.4 15

Carrots, raw
1 medium carrot, raw 25 7342
61 1.7 4

Cauliflower, white cooked
1/2 cup, cut chopped 14 7
62 1.77 28

Cucumber
1/2 cup, sliced 8 55
52 0.3 2

Dates 42 117 3.3 4 0
5 dates 117 4
42 3.3 0

Figs, dried
1/4 cup (about 4 figs) 93 4
38 3.7 1

Grapefruit juice, pink or red, unsweetened
3/4 cup 72 815
185 0.3 70

Guava
1 Fruit 37 343
55 3.0 126

Mushrooms, raw
1/2 cup chopped 8 0
35 0.4 1

Olives
1/4 cup
whole
39 135
34 1.1 0

Onions, white
1/2 cup, chopped 34 2
80 1.1 5

Orange juice (fresh)
3/4 cup juice 84 372
187 0.4 96

Papayas
1/2 cup, cubed 27 766
70 1.3 43

Pears, cooked
1/2 cup 67 641
80 4.4 11

Pineapple juice with added vitamin C
3/4 cup juice 105 9
188 0.4 45

Pomegranates
1 medium 105 166
154 0.9 9

Potatoes, baked, flesh only skin
1/2 cup 57 6
61 1.3 6

Pumpkin, cooked from fresh
1/2 cup, boiled 24 6115
123 1.36 6



Spinach, raw
1 cup packed leaves 7 2813
30 0.7 8

Strawberries
fresh 1/2 cup, whole 23 9
72 1.4 42

Tomatoes, red
1 medium 22 1025
123 1.5 16

Turnips, cooked
1/2 cup, mashed 25 0
115 2.3 13

Watermelon
1/2 cup, cubed 23 438
77 0.3 6

Zucchini squash, cooked
1/2 cup sliced 14 1005
90 1.3 4



Strawberry is not a berry

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

Read More here
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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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