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Nutrient charts
Note that only those nutrients which appear in significant
quantities are listed. For more detailed information, please
Nutri-spec
visit the United States Department of Agriculture (USDA)
Food & Nutrition Center.
Testimonials
Minerals Vitamins
Decuypere report Fruits Amount
Contained Contained
Recommended Apple One medium Potassium - Vitamin A -
      reading apple with 195 mg 98 IU
skin contains Calcium - 11 Vitamin B1
About the doctor 0.47 grams of mg (thiamine) -
protein, 95 Phosphorus - 0.031 mg
Contact us calories, and 20 mg Vitamin B2
4.4 grams of Magnesium - 9 (riboflavin)
Email this page dietary fiber. mg - 0.047 mg
Manganese - Niacin -
View cart 0.064 mg 0.166 mg
Iron - 0.22 mg Folate - 5
Sodium - 2 mg mcg
Copper - 0.049 Pantothenic
mg Acid -
Zinc - 0.07 mg 0.111 mg
Also contains a Vitamin B6
trace amount - 0.075 mg
 of other Vitamin C -
minerals. 8.4 mg
Vitamin E -
0.33 mg
Vitamin K -
4 mcg
Contains
some other
vitamins in
small
amounts.

Avocado One medium Potassium - Vitamin A -

avocado 975 mg 293 IU
contains 4.02 Phosphorus - Vitamin C -
grams of 105 mg 20.1 mg
protein, 322 Magnesium - Vitamin B1
calories and 58 mg (thiamine) -
13.5 grams of Calcium - 24 0.135 mg
fiber. mg Vitamin B2
Sodium - 14 (riboflavin)
mg - 0.261 mg
Iron - 1.11 mg Niacin -
Selenium 0.8 3.493 mg
mcg Folate - 163
Manganese - mcg
0.285 mg Pantothenic
Copper - 0.382 Acid -
mg 2.792 mg
Zinc - 1.29 mg Vitamin B6
Also contains - .517 mg
small amounts Vitamin E -
of other 4.16 mg
minerals. Vitamin K -
42.2 mcg
Contains
some other
vitamins in
small
amounts.

Banana One medium Potassium - Vitamin A -

banana 422 mg 76 IU
contains 1.29 Phosphorus - Vitamin B1
grams of 26 mg (thiamine) -
protein, 105 Magnesium - 0.037 mg
 calories and 32 mg Vitamin B2
3.1 grams of Calcium - 6 (riboflavin)
dietary fiber. mg - 0.086 mg
Sodium - 1 mg Niacin -
Iron - 0.31 mg 0.785 mg
Selenium 1.2 Folate - 24
mcg mcg
Manganese - Pantothenic
0.319 mg Acid -
Copper - 0.092 0.394 mg
mg Vitamin B6
Zinc - 0.18 mg - 0.433 mg
Also contains Vitamin C -
small amounts 10.3 mg
of other Vitamin E -
minerals. 0.12 mg
Vitamin K -
0.6 mcg
Contains
some other
vitamins in
small
amounts.

Blackberries One cup of Potassium - Vitamin A -

blackberries 233 mg 308 IU
contains 2 Phosphorus - Vitamin B1
grams of 32 mg (thiamine) -
protein, 62 Magnesium - 0.029 mg
calories and 29 mg Vitamin B2
7.6 grams of Calcium - 42 (riboflavin)
dietary fiber. mg - 0.037 mg
Sodium - 1 mg Niacin -
Iron - 0.89 mg 0.93 mg
Selenium 0.6 Folate - 36
mcg mcg
Manganese - Pantothenic
0.93 mg Acid -
Copper - 0.238 0.397 mg
mg Vitamin B6
Zinc - 0.76 mg - 0.043 mg
Also contains Vitamin C -
small amounts 30.2 mg
of other Vitamin E -
minerals. 1.68 mg
Vitamin K -
 28.5 mcg
Contains
some other
vitamins in
small
amounts.

Blackcurrants One cup of Potassium - Vitamin A -

blackcurrants 361 mg 258 IU
contains 1.57 Phosphorus - Vitamin B1
grams of 66 mg (thiamine) -
protein and Magnesium - 0.056 mg
71 calories. 27 mg Vitamin B2
Calcium - 62 (riboflavin)
mg - 0.056 mg
Sodium - 2 mg Niacin -
Iron - 1.72 mg 0.336 mg
Manganese - Pantothenic
0.287 mg Acid -
Copper - 0.096 0.446 mg
mg Vitamin B6
Zinc - 0.3 mg - 0.074 mg
Also contains Vitamin C -
small amounts 202.7 mg
of other Vitamin E -
minerals. 1.12 mg
Contains
some other
vitamins in
small
amounts.

Blueberries One cup of Potassium - Vitamin A -

blueberries 114 mg 217 IU
contains 1.1 Phosphorus - Vitamin B1
grams of 18 mg (thiamine) -
protein, 84 Magnesium - 9 0.055 mg
calories and mg Vitamin B2
3.6 grams of Calcium - 9 (riboflavin)
dietary fiber. mg - 0.061 mg
Sodium - 1 mg Niacin -
Iron - 0.41 mg 0.08 mg
Selenium 0.1 Folate - 9
mcg mcg
Manganese - Pantothenic
0.497 mg Acid -
 Zinc - 0.24 mg 0.184 mg
Also contains Vitamin B6
small amounts - 0.077 mg
of other Vitamin C -
minerals. 14.4 mg
Vitamin E -
2.29 mg
Vitamin K -
28.6 mcg
Contains
some other
vitamins in
small
amounts.

Boysenberries One cup of Potassium - Vitamin A -

frozen 183 mg 88 IU
boysenberries Phosphorus - Vitamin B1
contains 1.45 36 mg (thiamine) -
grams of Magnesium - 0.07 mg
protein, 66 21 mg Vitamin B2
calories and 7 Calcium - 36 (riboflavin)
grams of mg - 0.049 mg
dietary fiber. Sodium - 1 mg Niacin -
Iron - 1.12 mg 1.012 mg
Selenium 0.3 Folate - 83
mcg mcg
Manganese - Pantothenic
0.722 mg Acid - 0.33
Copper - 0.106 mg
mg Vitamin B6
Zinc - 0.29 mg - 0.074 mg
Also contains Vitamin C -
small amounts 4.1 mg
of other Vitamin E -
minerals. 1.15 mg
Vitamin K -
10.3 mcg
Contains
some other
vitamins in
small
amounts.

Breadfruit One cup of Potassium - Vitamin B1

fresh 1078 mg (thiamine) -
 breadfruit Phosphorus - 0.242 mg
contains 2.35 66 mg Vitamin B2
grams of Magnesium - (riboflavin)
protein, 227 55 mg - 0.066 mg
calories and Calcium - 37 Niacin -
10.8 grams of mg 1.98 mg
dietary fiber. Sodium - 4 mg Folate - 31
Iron - 1.19 mg mcg
Selenium 1.3 Pantothenic
mcg Acid - 1.05
Manganese - mg
0.132 mg Vitamin B6
Copper - 0.185 - 0.22 mg
mg Vitamin C -
Zinc - 0.26 mg 63.8 mg
Also contains Vitamin E -
small amounts 0.22 mg
of other Vitamin K -
minerals. 1.1 mcg
Contains
some other
vitamins in
small
amounts.

Cantaloupe One medium Potassium - Vitamin A -

wedge (slice) 184 mg 2334 IU
of cantaloupe Phosphorus - Vitamin B1
contains 0.58 10 mg (thiamine) -
grams of Magnesium - 8 0.028 mg
protein, 23 mg Vitamin B2
calories and Calcium - 6 (riboflavin)
0.6 grams of mg - 0.013 mg
dietary fiber. Sodium - 11 Niacin -
mg 0.506 mg
Iron - 0.14 mg Folate - 14
Selenium 0.3 mcg
mcg Pantothenic
Manganese - Acid -
0.028 mg 0.072 mg
Copper - 0.028 Vitamin B6
mg - 0.05 mg
Zinc - 0.12 mg Vitamin C -
Also contains 25.3 mg
small amounts Vitamin E -
of other 0.03 mg
 minerals. Vitamin K -
1.7 mcg
Contains
some other
vitamins in
small
amounts.

Cherimoya One cup of Potassium - Vitamin B1

diced, fresh 459 mg (thiamine) -
cherimoya Phosphorus - 0.162 mg
contains 2.51 42 mg Vitamin B2
grams of Magnesium - (riboflavin)
protein, 120 27 mg - 0.21 mg
calories and Calcium - 16 Niacin -
4.8 grams of mg 1.03 mg
dietary fiber. Sodium - 11 Folate - 37
mg mcg
Iron - 0.43 mg Pantothenic
Manganese - Acid -
0.149 mg 0.552 mg
Copper - 0.11 Vitamin B6
mg - 0.411 mg
Zinc - 0.26 mg Vitamin C -
Also contains 20.2 mg
small amounts Vitamin A -
of other 8 IU
minerals. Vitamin E -
0.43 mg
Contains
some other
vitamins in
small
amounts.

Cherries One cup of Potassium - Vitamin A -

fresh cherries, 306 mg 88 IU
with pits, Phosphorus - Vitamin B1
contains 1.46 29 mg (thiamine) -
grams of Magnesium - 0.037 mg
protein, 87 15 mg Vitamin B2
calories and Calcium - 18 (riboflavin)
2.9 grams of mg - 0.046 mg
dietary fiber. Iron - 0.5 mg Niacin -
Zinc - 0.1 mg 0.213 mg
Manganese - Folate - 6
 0.097 mg mcg
Copper - 0.083 Pantothenic
mg Acid -
Also contains 0.275 mg
small amounts Vitamin B6
of other - 0.068 mg
minerals. Vitamin C -
9.7 mg
Vitamin E -
0.1 mg
Vitamin K -
2.9 mcg
Contains
some other
vitamins in
small
amounts.

Chinese pear One Chinese Potassium - Vitamin B1

(Asian) pear, 333 mg (thiamine) -
about 3 Phosphorus - 0.025 mg
inches in 30 mg Vitamin B2
diameter, Magnesium - (riboflavin)
contains 1.38 22 mg - 0.028 mg
grams of Calcium - 11 Niacin -
protein, 116 mg 0.602 mg
calories and Selenium 0.3 Folate - 22
9.9 grams of mcg mcg
dietary fiber. Manganese - Pantothenic
0.165 mg Acid -
Copper - 0.138 0.193 mg
mg Vitamin B6
Zinc - 0.06 mg - 0.06 mg
Also contains Vitamin C -
small amounts 10.4 mg
of other Vitamin E -
minerals. 0.33 mg
Vitamin K -
12.4 mcg
Contains
some other
vitamins in
small
amounts.

Cranberries One cup of Potassium - 85 Vitamin A -

 cranberries mg 60 IU
contains 0.39 Phosphorus - Vitamin B1
grams of 13 mg (thiamine) -
protein, 46 Magnesium - 6 0.012 mg
calories and mg Vitamin B2
4.6 grams of Calcium - 8 (riboflavin)
dietary fiber. mg - 0.02 mg
Sodium - 2 mg Niacin -
Iron - 0.25 mg 0.101 mg
Selenium 0.1 Folate - 1
mcg mcg
Manganese - Pantothenic
0.36 mg Acid -
Copper - 0.061 0.295 mg
mg Vitamin B6
Zinc - 0.1 mg - 0.057 mg
Also contains Vitamin C -
small amounts 13.3 mg
of other Vitamin E -
minerals. 1.2 mg
Vitamin K -
5.1 mcg
Contains
some other
vitamins in
small
amounts.

Dates One cup of Potassium - Vitamin A -

pitted, 964 mg 15 IU
chopped Phosphorus - Vitamin B1
dates contains 91 mg (thiamine) -
3.6 grams of Magnesium - 0.076 mg
protein, 415 63 mg Vitamin B2
calories and Calcium - 57 (riboflavin)
11.8 grams of mg - 0.097 mg
dietary fiber. Sodium - 3 mg Niacin -
Iron - 1.5 mg 1.873 mg
Selenium 4.4 Folate - 28
mcg mcg
Manganese - Pantothenic
0.385 mg Acid -
Copper - 0.303 0.866 mg
mg Vitamin B6
Zinc - 0.43 mg - 0.243 mg
Also contains Vitamin C -
 small amounts 0.6 mg
of other Vitamin E -
minerals. 0.07 mg
Vitamin K -
4 mcg
Contains
some other
vitamins in
small
amounts.

Figs One large, Potassium - Vitamin A -

fresh fig 148 mg 91 IU
contains 0.48 Phosphorus - 9 Vitamin B1
grams of mg (thiamine) -
protein, 47 Magnesium - 0.038 mg
calories and 11 mg Vitamin B2
1.9 grams of Calcium - 22 (riboflavin)
dietary fiber. mg - 0.032 mg
Sodium - 1 mg Niacin -
Iron - 0.24 mg 0.256 mg
Selenium 0.1 Folate - 4
mcg mcg
Manganese - Pantothenic
0.082 mg Acid -
Copper - 0.045 0.192 mg
mg Vitamin B6
Zinc - 0.1 mg - 0.072 mg
Also contains Vitamin C -
small amounts 1.3 mg
of other Vitamin E -
minerals. 0.07 mg
Vitamin K -
3 mcg
Contains
some other
vitamins in
small
amounts.

Gooseberries One cup of Potassium - Vitamin A -

gooseberries 297 mg 435 IU
contains 1.32 Phosphorus - Vitamin B1
grams of 40 mg (thiamine) -
protein, 66 Magnesium - 0.06 mg
calories and 15 mg Vitamin B2
 over 6.5 Calcium - 38 (riboflavin)
grams of mg - 0.045 mg
dietary fiber. Sodium - 2 mg Niacin -
Iron - 0.47 mg 0.45 mg
Selenium 0.9 Folate - 9
mcg mcg
Manganese - Pantothenic
0.216 mg Acid -
Copper - 0.105 0.429 mg
mg Vitamin B6
Zinc - 0.18 mg - 0.12 mg
Also contains Vitamin C -
small amounts 41.5 mg
of other Vitamin E -
minerals. 0.56 mg
Contains
some other
vitamins in
small
amounts.

Grapefruit One cup of Potassium - Vitamin A -

grapefruit 320 mg 2132 IU
sections Phosphorus - Vitamin B1
contains 1.45 18 mg (thiamine) -
grams of Magnesium - 0.083 mg
protein, 74 18 mg Vitamin B2
calories and Calcium - 28 (riboflavin)
2.5 grams of mg - 0.046 mg
dietary fiber. Iron - 0.21 mg Niacin -
Selenium 0.7 0.575 mg
mcg Folate - 23
Manganese - mcg
0.028 mg Pantothenic
Copper - 0.108 Acid -
mg 0.651 mg
Zinc - 0.16 mg Vitamin B6
Also contains - 0.097 mg
small amounts Vitamin C -
of other 79.1 mg
minerals. Vitamin E -
0.3 mg
Contains
some other
vitamins in
small
 amounts.

Grapes One cup of Potassium - Vitamin A -

grapes 288 mg 100 IU
contains 1.09 Phosphorus - Vitamin B1
gram of 30 mg (thiamine) -
protein, 104 Magnesium - 0.104 mg
calories and 11 mg Vitamin B2
1.4 grams of Calcium - 15 (riboflavin)
dietary fiber. mg - 0.106 mg
Sodium - 3 mg Niacin -
Iron - 0.54 mg 0.284 mg
Selenium 0.2 Folate - 3
mcg mcg
Manganese - Pantothenic
0.107 mg Acid -
Copper - 0.192 0.076 mg
mg Vitamin B6
Zinc - 0.11 mg - 0.13 mg
Also contains Vitamin C -
small amounts 16.3 mg
of other Vitamin E -
minerals. 0.29 mg
Vitamin K -
22 mcg
Contains
some other
vitamins in
small
amounts.

Guava One cup of Potassium - Vitamin A -

fresh guava 688 mg 1030 IU
contains 4.21 Phosphorus - Vitamin B1
grams of 66 mg (thiamine) -
protein, 112 Magnesium - 0.111 mg
calories and 36 mg Vitamin B2
8.9 grams of Calcium - 30 (riboflavin)
dietary fiber. mg - 0.066 mg
Sodium - 3 mg Niacin -
Iron - 0.43 mg 1.789 mg
Selenium 1 Folate - 81
mcg mcg
Manganese - Pantothenic
0.247 mg Acid -
Copper - 0.38 0.744 mg
 mg Vitamin B6
Zinc - 0.38 mg - 0.181 mg
Also contains Vitamin C -
small amounts 376.7 mg
of other Vitamin E -
minerals. 1.2 mg
Vitamin K -
4.3 mcg
Contains
some other
vitamins in
small
amounts.

Kiwi One medium Potassium - Vitamin A -

kiwi (69 215 mg 60 IU
grams) Phosphorus - Vitamin B1
contains 0.79 23 mg (thiamine) -
grams Magnesium - 0.019 mg
protein, 42 12 mg Vitamin B2
calories and Calcium - 23 (riboflavin)
2.1 grams of mg - 0.017 mg
dietary fiber. Sodium - 2 mg Niacin -
Iron - 0.21 mg 0.235 mg
Selenium 0.1 Folate - 17
mcg mcg
Manganese - Pantothenic
0.068 mg Acid -
Copper - 0.09 0.126 mg
mg Vitamin B6
Zinc - 0.1 mg - 0.043 mg
Also contains Vitamin C -
small amounts 64 mg
of other Vitamin E -
minerals. 1.01 mg
Vitamin K -
27.8 mcg
Contains
some other
vitamins in
small
amounts.

Lemon One lemon Potassium - Vitamin A -

without peel 116 mg 18 IU
contains 0.92 Phosphorus - Vitamin B1
 grams 13 mg (thiamine) -
protein, 24 Magnesium - 7 0.034 mg
calories and mg Vitamin B2
2.4 grams of Calcium - 22 (riboflavin)
dietary fiber. mg - 0.017 mg
Sodium - 2 mg Niacin -
Iron - 0.5 mg 0.084 mg
Selenium 0.3 Folate - 9
mcg mcg
Manganese - Pantothenic
0.025 mg Acid - 0.16
Copper - 0.031 mg
mg Vitamin B6
Zinc - 0.05 mg - 0.067 mg
Also contains Vitamin C -
small amounts 44.5 mg
of other Vitamin E -
minerals. 0.13 mg
Contains
some other
vitamins in
small
amounts.

Lime One lime Potassium - 68 Vitamin A -

contains 0.47 mg 34 IU
grams of Phosphorus - Vitamin B1
protein, 20 12 mg (thiamine) -
calories and Magnesium - 4 0.02 mg
1.9 grams of mg Vitamin B2
dietary fiber. Calcium - 22 (riboflavin)
mg - 0.013 mg
Sodium - 1 mg Niacin -
Iron - 0.4 mg 0.134 mg
Selenium 0.3 Folate - 5
mcg mcg
Manganese - Pantothenic
0.005 mg Acid -
Copper - 0.044 0.145 mg
mg Vitamin B6
Zinc - 0.07 mg - 0.029 mg
Also contains Vitamin C -
small amounts 19.5 mg
of other Vitamin E -
minerals. 0.15 mg
Vitamin K -
 0.4 mcg
Contains
some other
vitamins in
small
amounts.

Loganberries One cup of Potassium - Vitamin A -

frozen 213 mg 51 IU
loganberries Phosphorus - Vitamin B1
contains 2.23 38 mg (thiamine) -
grams of Magnesium - 0.074 mg
protein, 81 31 mg Vitamin B2
calories and Calcium - 38 (riboflavin)
7.8 grams of mg - 0.05 mg
dietary fiber. Sodium - 1 mg Niacin -
Iron - 0.94 mg 1.235 mg
Selenium 0.3 Folate - 38
mcg mcg
Manganese - Pantothenic
1.833 mg Acid -
Copper - 0.172 0.359 mg
mg Vitamin B6
Zinc - 0.5 mg - 0.096 mg
Also contains Vitamin C -
small amounts 22.5 mg
of other Vitamin E -
minerals. 1.28 mg
Vitamin K -
11.5 mcg
Contains
some other
vitamins in
small
amounts.

Lychee One cup of Potassium - Vitamin B1

fresh lychees 325 mg (thiamine) -
contains 1.58 Phosphorus - 0.021 mg
grams of 59 mg Vitamin B2
protein, 125 Magnesium - (riboflavin)
calories and 19 mg - 0.123 mg
2.5 grams of Calcium - 10 Niacin -
dietary fiber. mg 1.146 mg
Sodium - 2 mg Folate - 27
Iron - 0.59 mg mcg
 Selenium 1.1 Vitamin B6
mcg - 0.19 mg
Manganese - Vitamin C -
0.104 mg 135.8 mg
Copper - 0.281 Vitamin E -
mg 0.13 mg
Zinc - 0.13 mg Vitamin K -
Also contains 0.08 mcg
small amounts Contains
of other some other
minerals. vitamins in
small
amounts.

Mango One mango Potassium - Vitamin A -

without peel 323 mg 1584 IU
contains 1.06 Phosphorus - Vitamin B1
grams of 23 mg (thiamine) -
protein, 135 Magnesium - 0.12 mg
calories and 19 mg Vitamin B2
3.7 grams of Calcium - 21 (riboflavin)
dietary fiber. mg - 0.118 mg
Sodium - 4 mg Niacin -
Iron - 0.27 mg 1.209 mg
Selenium 1.2 Folate - 29
mcg mcg
Manganese - Pantothenic
0.056 mg Acid -
Copper - 0.228 0.331 mg
mg Vitamin B6
Zinc - 0.08 mg - 0.227 mg
Also contains Vitamin C -
small amounts 57.3 mg
of other Vitamin E -
minerals. 2.32 mg
Vitamin K -
8.7 mcg
Contains
some other
vitamins in
small
amounts.

Mulberries One cup of Potassium - Vitamin A -

fresh 272 mg 35 IU
mulberries Phosphorus - Vitamin B1
 contains 2.02 53 mg (thiamine) -
grams of Magnesium - 0.041 mg
protein and 25 mg Vitamin B2
2.4 grams of Calcium - 55 (riboflavin)
dietary fiber. mg - 0.141 mg
Sodium - 14 Niacin -
mg 0.868 mg
Iron - 2.59 mg Folate - 8
Selenium 0.8 mcg
mcg Vitamin B6
Copper - 0.084 - 0.07 mg
mg Vitamin C -
Zinc - 0.17 mg 51 mg
Also contains Vitamin E -
small amounts 1.22 mg
of other Vitamin K -
minerals. 10.9 mcg
Contains
some other
vitamins in
small
amounts.

Nectarine One cup of Potassium - Vitamin A -

sliced fresh 287 mg 475 IU
nectarine Phosphorus - Vitamin B1
contains 1.52 37 mg (thiamine) -
grams of Magnesium - 0.049 mg
protein, 63 13 mg Vitamin B2
calories and Calcium - 9 (riboflavin)
2.4 grams of mg - 0.039 mg
dietary fiber. Iron - 0.4 mg Niacin -
Manganese - 1.609 mg
0.077 mg Folate - 7
Copper - 0.123 mcg
mg Pantothenic
Zinc - 0.24 mg Acid -
Also contains 0.265 mg
small amounts Vitamin B6
of other - 0.036 mg
minerals. Vitamin C -
7.7 mg
Vitamin E -
1.1 mg
Vitamin K -
3.1 mcg
 Contains
some other
vitamins in
small
amounts.

Olives One Potassium - 1 Vitamin A -

tablespoon of mg 34 IU
ripe olives Calcium - 7 Niacin -
contains 0.07 mg 0.003 mg
grams of Sodium - 73 Pantothenic
protein, 10 mg Acid -
calories and Iron - 0.28 mg 0.001 mg
0.3 grams of Selenium 0.1 Vitamin B6
dietary fiber. mcg - 0.001 mg
Manganese - Vitamin C -
0.002 mg 0.1 mg
Copper - 0.021 Vitamin E -
mg 0.14 mg
Zinc - 0.02 mg Vitamin K -
Also contains 0.1 mcg
small amounts Contains
of other some other
minerals. vitamins in
small
amounts.

Orange One medium Potassium - Vitamin A -

orange 237 mg 295 IU
contains 1.23 Phosphorus - Vitamin B1
grams of 18 mg (thiamine) -
protein, 62 Magnesium - 0.114 mg
calories and 13 mg Vitamin B2
3.1 grams of Calcium - 52 (riboflavin)
dietary fiber. mg - 0.052 mg
Iron - 0.13 mg Niacin -
Selenium 0.7 0.369 mg
mcg Folate - 39
Manganese - mcg
0.033 mg Pantothenic
Copper - 0.059 Acid -
mg 0.328 mg
Zinc - 0.09 mg Vitamin B6
Also contains - 0.079 mg
small amounts Vitamin C -
of other 69.7 mg
 minerals. Vitamin E -
0.24 mg
Contains
some other
vitamins in
small
amounts.

Papaya One cup of Potassium - Vitamin A -

cubed fresh 360 mg 1532 IU
papaya Phosphorus - 7 Vitamin B1
contains 0.85 mg (thiamine) -
grams of Magnesium - 0.038 mg
protein, 55 14 mg Vitamin B2
calories and Calcium - 34 (riboflavin)
2.5 grams of mg - 0.045 mg
dietary fiber. Sodium - 4 mg Niacin -
Iron - 0.14 mg 0.473 mg
Selenium 0.8 Folate - 53
mcg mcg
Zinc - 0.1 mg Pantothenic
Manganese - Acid -
0.015 mg 0.305 mg
Copper - 0.022 Vitamin B6
mg - 0.027 mg
Also contains Vitamin C -
small amounts 86.5 mg
of other Vitamin E -
minerals. 1.02 mg
Vitamin K -
3.6 mcg
Contains
some other
vitamins in
small
amounts.

Passionfruit One cup of Potassium - Vitamin A -

fresh passion 821 mg 3002 IU
fruit contains Phosphorus - Vitamin B2
5.19 grams of 160 mg (riboflavin)
protein, 229 Magnesium - - 0.307 mg
calories and 68 mg Niacin -
24.5 grams of Calcium - 28 3.54 mg
dietary fiber. mg Folate - 33
Sodium - 66 mcg
 mg Vitamin B6
Iron - 3.78 mg - 0.236 mg
Selenium 1.4 Vitamin C -
mcg 70.8 mg
Copper - 0.203 Vitamin E -
mg 0.05 mg
Zinc - 0.24 mg Vitamin K -
Also contains 1.7 mcg
small amounts Contains
of other some other
minerals. vitamins in
small
amounts.

Peach One medium Potassium - Vitamin A -

peach (with 285 mg 489 IU
skin) contains Phosphorus - Vitamin B1
1.36 grams of 30 mg (thiamine) -
protein, 58 Magnesium - 0.036 mg
calories and 14 mg Vitamin B2
2.2 grams Calcium - 9 (riboflavin)
dietary fiber. mg - 0.047 mg
Iron - 0.38 mg Niacin -
Selenium 0.1 1.209 mg
mcg Folate - 6
Manganese - mcg
0.091 mg Pantothenic
Copper - 0.102 Acid -
mg 0.229 mg
Zinc - 0.26 mg Vitamin B6
Also contains - 0.037 mg
small amounts Vitamin C -
of other 9.9 mg
minerals. Vitamin E -
1.09 mg
Vitamin K -
3.9 mcg
Contains
some other
vitamins in
small
amounts.

Pear One medium Potassium - Vitamin A -

pear contains 212 mg 41 IU
0.68 grams of Phosphorus - Vitamin B1
 protein, 103 20 mg (thiamine) -
calories and Magnesium - 0.021 mg
5.5 grams 12 mg Vitamin B2
dietary fiber. Calcium -16 (riboflavin)
mg - 0.045 mg
Sodium - 2 mg Niacin -
Iron - 0.3 mg 0.279 mg
Selenium 0.2 Folate - 12
mcg mcg
Manganese - Pantothenic
0.087 mg Acid -
Copper - 0.146 0.085 mg
mg Vitamin B6
Zinc - 0.18 mg - 0.05 mg
Also contains Vitamin C -
small amounts 7.5 mg
of other Vitamin E -
minerals. 0.21 mg
Vitamin K -
8 mcg
Contains
some other
vitamins in
small
amounts.

Persimmon One fresh Potassium - 78 Vitamin C -

persimmon mg 16.5 mg
contains 0.2 Phosphorus - 6 Contains
grams of mg some other
protein and Calcium - 7 vitamins in
32 calories. mg small
Iron - 0.62 mg amounts.
Also contains
small amounts
of other
minerals.

Pineapple One cup of Potassium - Vitamin A -

fresh 180 mg 96 IU
pineapple Phosphorus - Vitamin B1
chunks 13 mg (thiamine) -
contains 0.89 Magnesium - 0.13 mg
grams of 20 mg Vitamin B2
protein, 82 Calcium -21 (riboflavin)
calories and mg - 0.053 mg
 2.3 grams of Sodium - 2 mg Niacin -
dietary fiber. Iron - 0.48 mg 0.825 mg
Selenium 0.2 Folate - 30
mcg mcg
Manganese - Pantothenic
1.53 mg Acid -
Copper - 0.181 0.351 mg
mg Vitamin B6
Zinc - 0.2 mg - 0.185 mg
Also contains Vitamin C -
small amounts 78.9 mg
of other Vitamin E -
minerals. 0.03 mg
Vitamin K -
1.2 mcg
Contains
some other
vitamins in
small
amounts.

Plum One cup of Potassium - Vitamin A -

sliced, fresh 259 mg 569 IU
plums Phosphorus - Vitamin B1
contains 1.15 26 mg (thiamine) -
grams of Magnesium - 0.046 mg
protein, 76 12 mg Vitamin B2
calories and Calcium - 10 (riboflavin)
2.3 grams mg - 0.043 mg
dietary fiber. Iron - 0.28 mg Niacin -
Manganese - 0.688 mg
0.086 mg Folate - 8
Copper - 0.094 mcg
mg Pantothenic
Zinc - 0.17 mg Acid -
Also contains 0.223 mg
small amounts Vitamin B6
of other - 0.048 mg
minerals. Vitamin C -
15.7 mg
Vitamin E -
0.43 mg
Vitamin K -
10.6 mcg
Contains
some other
 vitamins in
small
amounts.

Pomegranate One fresh Potassium - Vitamin B1

pomegranate 666 mg (thiamine) -
contains 4.71 Phosphorus - 0.189 mg
grams of 102 mg Vitamin B2
protein, 234 Magnesium - (riboflavin)
calories and 34 mg - 0.149 mg
11.3 grams Calcium - 28 Niacin -
dietary fiber. mg 0.826 mg
Sodium - 8 mg Folate - 107
Iron - 0.85 mg mcg
Selenium 1.4 Pantothenic
mcg Acid -
Manganese - 1.063 mg
0.336 mg Vitamin B6
Copper - 0.446 - 0.211 mg
mg Vitamin C -
Zinc - 0.99 mg 28.8 mg
Also contains Vitamin E -
small amounts 1.69 mg
of other Vitamin K -
minerals. 46.2 mcg
Contains
some other
vitamins in
small
amounts.

Prickly Pear One cup of Potassium - Vitamin A -

raw prickly 328 mg 64 IU
pears Phosphorus - Vitamin B1
contains 1.09 36 mg (thiamine) -
grams of Magnesium - 0.021 mg
protein, 61 127 mg Vitamin B2
calories and Calcium - 83 (riboflavin)
5.4 grams mg - 0.089 mg
dietary fiber. Sodium - 7 mg Niacin -
Iron - 0.45 mg 0.685 mg
Selenium 0.9 Vitamin B6
mcg - 0.089 mg
Copper - 0.119 Folate - 9
mg mcg
Zinc - 0.18 mg Vitamin C -
 Also contains 20.9 mg
small amounts Contains
of other some other
minerals. vitamins in
small
amounts.

Raisins One small Potassium - Vitamin B1

box of raisins 322 mg (thiamine) -
(1.5 ozs) Phosphorus - 0.046 mg
contains 1.32 43 mg Vitamin B2
grams of Magnesium - (riboflavin)
protein, 129 14 mg - 0.054 mg
calories and Calcium - 22 Niacin -
1.6 grams mg 0.329 mg
dietary fiber. Sodium - 5 mg Folate - 2
Iron - 0.81 mg mcg
Selenium 0.3 Pantothenic
mcg Acid -
Manganese - 0.041 mg
0.129 mg Vitamin B6
Copper - 0.137 - 0.075 mg
mg Vitamin C -
Zinc - 0.09 mg 1 mg
Also contains Vitamin E -
small amounts 0.05 mg
of other Vitamin K -
minerals. 1.5 mcg
Contains
some other
vitamins in
small
amounts.

Raspberries One cup of Potassium - Vitamin A -

fresh 186 mg 41 IU
raspberries Phosphorus - Vitamin B1
contains 1.48 36 mg (thiamine) -
grams of Magnesium - 0.039 mg
protein, 64 27 mg Vitamin B2
calories and 8 Calcium - 31 (riboflavin)
grams dietary mg - 0.047 mg
fiber. Sodium - 1 mg Niacin -
Iron - 0.85 mg 0.736 mg
Selenium 0.2 Folate - 26
mcg mcg
 Manganese - Pantothenic
0.824 mg Acid -
Copper - 0.111 0.405 mg
mg Vitamin B6
Zinc - 0.52 mg - 0.068 mg
Also contains Vitamin C -
small amounts 32.2 mg
of other Vitamin E -
minerals. 1.07 mg
Vitamin K -
9.6 mcg
Contains
some other
vitamins in
small
amounts.

Starfruit aka One cup of Potassium - Vitamin A -

Carambola fresh starfruit 176 mg 81 IU
contains 1.37 Phosphorus - Vitamin B1
grams of 16 mg (thiamine) -
protein, 41 Magnesium - 0.018 mg
calories and 13 mg Vitamin B2
3.7 grams Calcium - 4 (riboflavin)
dietary fiber. mg - 0.021 mg
Sodium - 3 mg Niacin -
Iron - 0.11 mg 0.484 mg
Selenium 0.8 Folate - 16
mcg mcg
Manganese - Pantothenic
0.049 mg Acid -
Copper - 0.181 0.516 mg
mg Vitamin B6
Zinc - 0.16 mg - 0.022 mg
Also contains Vitamin C -
small amounts 45.4 mg
of other Vitamin E -
minerals. 0.2 mg
Contains
some other
vitamins in
small
amounts.

Strawberry One cup of Potassium - Vitamin A -

whole 220 mg 17 IU
 strawberries Phosphorus - Vitamin B1
contains 0.96 35 mg (thiamine) -
grams of Magnesium - 0.035 mg
protein, 46 19 mg Vitamin B2
calories and Calcium - 23 (riboflavin)
2.9 grams of mg - 0.032 mg
dietary fiber. Sodium - 1 mg Niacin -
Iron - 0.59 mg 0.556 mg
Selenium 0.6 Folate - 35
mcg mcg
Manganese - Pantothenic
0.556 mg Acid - 0.18
Copper - 0.069 mg
mg Vitamin B6
Zinc - 0.2 mg - 0.068 mg
Also contains Vitamin C -
small amounts 84.7 mg
of other Vitamin E -
minerals. 0.42 mg
Vitamin K -
3.2 mcg
Contains
some other
vitamins in
small
amounts.

Tomato One medium Potassium - Vitamin A -

tomato 292 mg 1025 IU
contains 1.08 Phosphorus - Vitamin B1
grams of 30 mg (thiamine) -
protein, 22 Magnesium - 0.046 mg
calories and 14 mg Vitamin B2
1.5 grams of Calcium - 12 (riboflavin)
fiber. mg - 0.023 mg
Sodium - 6 mg Niacin -
Iron - 0.33 mg 0.731 mg
Manganese - Folate - 18
0.14 mg mcg
Copper - 0.073 Pantothenic
mg Acid -
Zinc - 0.21 mg 0.109 mg
Also contains Vitamin B6
small amounts - 0.098 mg
of other Vitamin C -
minerals. 15.6 mg
 Vitamin E -
0.66 mg
Vitamin K -
9.7 mcg
Contains
some other
vitamins in
small
amounts.

Watermelon I medium Potassium - Vitamin A -

wedge (slice) 320 mg 1627 IU
of Phosphorus - Vitamin B1
watermelon 31 mg (thiamine) -
(about 2 cups Magnesium - 0.094 mg
edible 29 mg Vitamin B2
portion) Calcium - 20 (riboflavin)
contains 1.74 mg - 0.06 mg
grams of Sodium - 3 mg Niacin -
protein, 86 Iron - 0.69 mg 0.509 mg
calories and Selenium 1.1 Folate - 9
1.1 grams of mcg mcg
dietary fiber. Manganese - Pantothenic
0.109 mg Acid -
Copper - 0.12 0.632 mg
mg Vitamin B6
Zinc - 0.29 mg - 0.129 mg
Also contains Vitamin C -
small amounts 23.2 mg
of other Vitamin E -
minerals. 0.14 mg
Vitamin K -
0.3 mcg
Contains
some other
vitamins in
small
amounts.

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