Fiber – 40%

Apple ORAC:3082 Apricot 1115 Avocado Vit. K – 39% Banana 879 Blackberries 5347
GI: 38 57 1933 Folate – 30% 52 n/a
n/a Vit. C – 25% Vit. C – 50%
Vit. B5 & K – 21%
Vit. B6 – 19% Vit. B6 – 22% Mn – 47%
Vit. E – 16% Vit. C – 17% Vit. K – 36%
Cu – 14% Mn – 16% Fiber – 31%
Fiber – 17% Vit. B3 – 13% Fiber – 12% Cu – 12%
Vit. C – 14% Vit. A – 13% Mg, Mn & K – 12% Vit. E – 8%
Vit. B2 – 11% Mg – 8% Folate – 9%
95 = Calories 17 365 P – 8% 105 47 Mg & K – 7%
Vit. B1 – 7%
Blueberries 6552 Cantaloupe 315 Cherries 3365 Cranberries 9584 Fig 3383
53 65 n/a n/a (1 fig) 61
Melon
Vit. C – 24%
Vit. K – 36% Vit. A – 108% Mn – 20%
Mn – 25% Vit. C – 98% Vit. C – 16% Fiber – 20%
Vit. C – 24% K – 12% Fiber – 12% Vit. E – 7% Fiber – 7%
Fiber – 14% Folate – 8% K – 9% Vit. K – 7%
84 54 97 46 21
Grapes 1189 Grapefruit 1548 Guava 2550 Honeydew 241 Kiwi 882
46 25 n/a n/a 53
Vit. C – 128% Melon
Vit. K – 28% Vit. A – 56%
Vit. C – 27% Fiber – 16% Vit. C – 209% Vit. C – 51% Vit. C – 117%
Cu – 10% K – 10% Fiber – 12% K – 11% Vit. K – 38%
K – 8% Vit. B1 – 8% Folate – 7% Folate – 8% Fiber – 9%
Vit. B1 – 7% Folate – 8% K – 7% Vit. B6 – 7% K – 7%

104 103 37 61 42
Mango 1002 Olives n/a Orange 1819 Papaya n/a Peach 1814
n/a 58
51 (3 olives)* 42 42
Vit. C – 96%
Vit. A – 32% Vit. C – 116% Vit. C – 144%
Fiber – 15% Fiber – 13% Vit. A – 31% Vit. A – 10%
Vit. B6 – 14%
Folate – 10% Folate – 13% Vit. C – 17%
Vit. E & K – 12%
Cu – 11% Vit. B1 – 8% Fiber – 10% Fiber – 9%
K – 9% Fe – 6% K – 7% K – 10% K – 8%
Vit. B1 & B2 – 8%
135 Folate – 7% 15 69 55 58
Pear 2941 Pineapple 385 Plum 6259 Pomegranate n/a Raisins 3037
38 59 39 Vit. K – 58% n/a (1/2 cup) 64
Fiber – 45%
Vit. C – 131% Vit. C – 48% K – 18%
Folate – 27%
Fiber – 22% Mn – 76% Cu & Mn – 13%
Cu – 22%
Vit. C – 12% Fiber – 9% K – 19% P – 9%
Vit. K – 10% Vit. B6 – 9% Mn – 17% Fe – 8%
Cu – 7% Vit. B1 – 9% Vit. C – 10% Vit. B1 – 13% Vit. B6&Mg – 7%
103 82 Folate – 7% 30 234 Vit. B5 & B6 – 11% 217 Vit. B1&B2 – 6%
Vit. B2, Mg & P – 9% Fiber – 12%
Zn – 7%
Raspberries 4882 Rhubarb n/a Strawberries 3577 Tomato 546 Watermelon 142
n/a n/a n/a
40 72

Mn – 41% Vit. K – 45% Vit. A – 20%

Vit. C – 54% Vit. C – 16% Vit. C – 141% Vit. C – 26%
Fiber – 32% Mn – 12% Mn – 28% Vit. K – 12%
Vit. K – 12% Ca – 10% Fiber – 12% K – 8% Vit. A – 17%
Mg – 7% K – 10% Folate – 9% Mn – 7% Vit. C – 21%
64 26 46 22 46
VITAMIN A VITAMIN E VITAMIN B1 VITAMIN B2 VITAMIN B3 VITAMIN B5 VITAMIN B6 FOLATE VITAMIN C
THIAMIN RIBOFLAVIN NIACIN PANTOTHENIC PYROXIDINE VITAMIN B9 -tissue
ACID
-essential for -functions growth and
Mary Scourboutakos©2010

vision as an -carbohydrate -carbohydrate, -essential for -metabolism -Essential for repair

-carbohydrate,
metabolism
thatnutritiongirl.com

-boosts antioxidant fat and brain -insulin and growth, DNA -wound
-essential for fat and
immune -red blood protein function, red blood cell synthesis, healing
the heart, protein
function cell formation metabolism -fatty acid production immune -collagen
muscles and metabolism
-protective -growth metabolism -important for system synthesis
nervous -hormone
against -red blood and energy nervous function, -strengthens
VITAMIN K system and
infection cell formation production in tissue and brain and the immune
cholesterol
-maintains cells immune nerve system
-essential for synthesis
mucous -assists in system function -maintains
blood clotting -nerve
membranes, digestive function bones, teeth
and bone function
skin, skeletal system, skin and cartilage
and soft metabolism and nerve -antioxidant
tissue function
All values represent the %DV for 1 fruit or 1 cup of ORAC = a measure of the antioxidant GI = Glycemic Index
High>70, Med.=56-69, Low<55
fresh fruit unless otherwise specified. potential of the fruit or vegetable per 100g n/a denotes foods for which these values have not yet been determined
Source: USDA Nutrient Database
 ORAC:9416 1644 n/a 396 1552
Artichoke GI:15 Asparagus 14 Beets 64 Butternut n/a Broccoli 10
Fiber – 58% Vit. K – 114% Vit. K – 276%
Folate – 38% Folate – 68% Squash Vit. C – 168%
Vit. K – 32% Vit. A – 36% Folate – 34% Vit. A – 457% Vit. A – 48%
Vit. C – 20% Vit. C – 24% Mn – 28% Vit. C – 52% Folate – 42%
Mg & Mn – 18% Vit. B1 – 20% Fiber – 14% Mn – 18% Fiber – 20%
K – 14% Se – 16% K – 17% Vit. B6&Mn – 16%
K – 14%
Cu & Mn – 14% Mg – 15%
P – 12% Vit. C – 10% K – 14%
Vit. B2, E & Fiber – 14% Vit. E&B6 – 13%
Vit. B3 – 10% Vit. B3, Fe & P – 10% Mg – 10% Vit. E&B2 – 12%
Cu – 10% Vit. B3&B1 – 10% Vit. B5&P– 10%
89 = Calories 40 K – 12% 75 82 Folate – 10% 55
Brussels n/a Cabbage(raw) 508 Carrots 666(raw) Cauliflower 620 Celery(raw) 497
16 10 47 15 15
Sprouts Vit. K – 274%
Vit. C – 162%
Folate – 24% Vit. C – 92%
Vit. A – 24% Vit. K – 104% Vit. A – 428% Vit. K – 22%
Mn – 18%
Vit. C – 64% Vit. K – 21% Folate – 14% Vit. K – 37%
Fiber – 16%
Mn – 16% Fiber – 14% Fiber – 12% Vit. A – 10%
Vit. B6&K – 14%
Vit. B1 – 12% Folate – 12% Vit. C – 13% Vit. B6 – 10%
56 Fe – 10% 22 Fiber – 12% 52 K – 12% 29 16
n/a
Collards(raw) n/a Cucumber(raw) 126 Fennel(raw) n/a Garlic 5346 Green Beans
n/a
Vit. K – 1045% n/a (3 cloves, raw) n/a 1946(raw)
Vit. A – 308% n/a
Vit. C – 58%
Folate – 44% Vit. K – 25%
Mn – 41% Vit. C – 20%
Ca – 27% Vit. C – 17% Mn – 8% Mn – 18%
Fiber – 21% Fiber – 11% Vit. B6 – 6% Vit. A – 17%
Vit. B2&B6 – 12% Vit. K – 22% K – 10% Vit. C – 5% Fiber – 16%
16 27 29 44
Fe – 12% Folate – 10%
49 Mg – 10%
Green Peas 600 Green 923 Iceberg 438 Kale n/a Leeks 490
Vit. K – 52% 48 n/a n/a
10 10
Mn – 42%
Vit. C– 38%
Peppers(raw) Lettuce(raw)
Fiber – 35%
Vit. K – 1328%
Vit. B1 – 28% Vit. A – 354%
Vit. A&Folate – 26% Vit. C – 200% Vit. C – 89%
P – 19% Vit. B6 – 17% Mn – 27% Vit. K – 32%
Vit. B3, B6&Mg – 17% Vit. K – 14% Vit. K – 22% Ca&Cu – 10% Vit. A – 16%
Vit. B2, Fe, Zn & Vit. A – 11% Vit. B6 – 10%
Cu – 14% Fiber – 10%
134 K – 12% 18 Fiber – 10% 8 36 32
1134
Mushrooms n/a Okra n/a Onions(raw) 1034 Parsnips n/a Potato 75
10 n/a 76
10
Cu – 39% Vit. K – 80%
Vit. B3 – 35% Vit. C – 44% Vit. C – 32%
Vit. B5 – 34% Mn – 24% Folate – 22% Vit. C – 33%
Vit. B2 – 28% Folate – 18% Fiber&Mn – 22% Vit. B6 – 23%
Se – 27% Fiber – 16% Mn – 22%
Vit. C&B6 – 20% K&Cu – 17%
K – 16% Vit. B1&B6 – 14%
Fiber – 11% K – 16% Mn – 13%
Mg – 14%
Fe – 15% Mn – 10% Mg – 12% Vit. B1&B3 – 11%
Ca – 12%
Fiber&P – 14% P&Cu – 10% Fiber&Mg – 10%
44 35 64 111 130
Vit. C – 10% 1515
Pumpkin 483 Romaine 963 Spinach n/a Turnips n/a Sweet Potato 2115
Vit. K – 1111% n/a
75 10 57
Lettuce(raw) Vit. A – 377%
Mn – 84%
Vit. A – 245% Folate – 66%
Vit. A – 438%
Vit. C – 19% Mg – 39% C – 37%
K – 16% Vit. A – 82% Fe – 36% Mn – 28%
Fiber, Cu & Vit. K – 60% Vit. C – 29% Vit. C – 30% Vit. B6 – 16%
Mn – 11% Vit. C – 19% Vit. B2, Ca&K – 25% Fiber – 12% Fiber – 15%
Vit. B2 – 11% Folate – 16% Vit. B6 – 22% K – 15%
Vit. E – 10% Vit. E – 19% Vit. B5 – 10%
49 8 41 Fiber & Cu – 17%, P& B1 – 11% 34 103

Ca (Calcium) Cu (Copper) K (Potassium) Swiss Chard n/a Zucchini 180

n/a n/a
-bones, teeth, heart function, -metabolism, blood cell and -nerve impulse conduction, heart
hormone release, blood clotting, bone formation; maintains rhythm, growth, metabolism; Vit. K – 716%
reproduction, nerve transmission acid/base, water and electrolyte Vit. A – 214%
blood vessels, nerves and
and muscle contraction balance; essential for the proper Mg – 38% Vit. A – 40%
the immune system functioning of all organs Vit. C – 53% Mn – 16%
Mn – 29% Vit. C – 14%
Se (Selenium) P (Phosphorus) Cr (Chromium) K – 27% K – 13%
-aids with the function of -component of bones and teeth; -metabolism; increases Fe – 22%
metabolism, protein synthesis, Fiber – 10%
antioxidants effectiveness of insulin Vit. E – 17% Mg – 10%
(Se content of vegetables Ca absorption, acid-base activity; cholesterol
balance, energy(ATP) production Fiber – 15%
depends on soil conditions) synthesis 35 Cu – 14%
27
Ca – 10%
Fe (Iron) Mg (Magnesium) Mn (Manganese)
-formation of red blood cells -component of bones, nerve -important for metabolism, All values represent the %DV
-oxygen and electron transmission, protein synthesis, nervous system and brain for 1 cup of cooked vegetableDenote Foods that are especially
transport muscle contraction, enzyme function unless otherwise specified healthy for your:
function, energy transport, Heart, Eyes, Bones, Skin, Brain
-vital for energy production -collagen and bone growth
Mary Scourboutakos©2010 and Immune System
Cutoff vitamin and mineral %DV are 7% for fruits and 10% for vegetables (with a few exceptions)
thatnutritiongirl.com