Posted by: godshealingplants | April 7, 2015

NUTRIENT CONTENTS CHART OF FRUIT

FRUIT NUTRIENT CONTENTS CHART

Note that only those nutrients which appear in significant quantities are listed. Most fruit also contain a trace amount of other minerals and other vitamins in small amounts.

Fruits

Amount Minerals Contained Vitamins Contained

Apple

                                                                     

One medium apple with skin contains 0.47   grams of protein, 95 calories, and 4.4 grams of dietary fiber. Potassium – 195 mg
Calcium – 11 mg
Phosphorus – 20 mg
Magnesium – 9 mg
Manganese – 0.064 mg
Iron – 0.22 mg
Sodium – 2 mg
Copper – 0.049 mg
Zinc – 0.07 mg
Vitamin A – 98 IU
Vitamin B1 (thiamine) – 0.031 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 0.166 mg
Folate – 5 mcg
Pantothenic Acid – 0.111 mg
Vitamin B6 – 0.075 mg
Vitamin C – 8.4 mg
Vitamin E – 0.33 mg
Vitamin K – 4 mcg

Avocado

    

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

Banana

    

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

Blackberries

    

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

Blackcurrants

    

One cup of blackcurrants contains 1.57   grams of protein and 71 calories. Potassium – 361 mg
Phosphorus – 66 mg
Magnesium – 27 mg
Calcium – 62 mg
Sodium – 2 mg
Iron – 1.72 mg
Manganese – 0.287 mg
Copper – 0.096 mg
Zinc – 0.3 mg
Vitamin A – 258 IU
Vitamin B1 (thiamine) – 0.056 mg
Vitamin B2 (riboflavin) – 0.056 mg
Niacin – 0.336 mg
Pantothenic Acid – 0.446 mg
Vitamin B6 – 0.074 mg
Vitamin C – 202.7 mg
Vitamin E – 1.12 mg

Blueberries

    

One cup of blueberries contains 1.1 grams   of protein, 84 calories and 3.6 grams of dietary fiber. Potassium – 114 mg
Phosphorus – 18 mg
Magnesium – 9 mg
Calcium – 9 mg
Sodium – 1 mg
Iron – 0.41 mg
Selenium 0.1 mcg
Manganese – 0.497 mg
Zinc – 0.24 mg
Vitamin A – 217 IU
Vitamin B1 (thiamine) – 0.055 mg
Vitamin B2 (riboflavin) – 0.061 mg
Niacin – 0.08 mg
Folate – 9 mcg
Pantothenic Acid – 0.184 mg
Vitamin B6 – 0.077 mg
Vitamin C – 14.4 mg
Vitamin E – 2.29 mg
Vitamin K – 28.6 mcg

Boysenberries

    

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

Breadfruit

    

One cup of fresh breadfruit contains 2.35   grams of protein, 227 calories and 10.8 grams of dietary fiber. Potassium – 1078 mg
Phosphorus – 66 mg
Magnesium – 55 mg
Calcium – 37 mg
Sodium – 4 mg
Iron – 1.19 mg
Selenium 1.3 mcg
Manganese – 0.132 mg
Copper – 0.185 mg
Zinc – 0.26 mg
Vitamin B1 (thiamine) – 0.242 mg
Vitamin B2 (riboflavin) – 0.066 mg
Niacin – 1.98 mg
Folate – 31 mcg
Pantothenic Acid – 1.05 mg
Vitamin B6 – 0.22 mg
Vitamin C – 63.8 mg
Vitamin E – 0.22 mg
Vitamin K – 1.1 mcg

Cantaloupe

    

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

Cherimoya

    

One cup of diced, fresh cherimoya contains   2.51 grams of protein, 120 calories and 4.8 grams of dietary fiber. Potassium – 459 mg
Phosphorus – 42 mg
Magnesium – 27 mg
Calcium – 16 mg
Sodium – 11 mg
Iron – 0.43 mg
Manganese – 0.149 mg
Copper – 0.11 mg
Zinc – 0.26 mg
Vitamin B1 (thiamine) – 0.162 mg
Vitamin B2 (riboflavin) – 0.21 mg
Niacin – 1.03 mg
Folate – 37 mcg
Pantothenic Acid – 0.552 mg
Vitamin B6 – 0.411 mg
Vitamin C – 20.2 mg
Vitamin A – 8 IU
Vitamin E – 0.43 mg

Cherries

    

One cup of fresh cherries, with pits,   contains 1.46 grams of protein, 87 calories and 2.9 grams of dietary fiber. Potassium – 306 mg
Phosphorus – 29 mg
Magnesium – 15 mg
Calcium – 18 mg
Iron – 0.5 mg
Zinc – 0.1 mg
Manganese – 0.097 mg
Copper – 0.083 mg
Vitamin A – 88 IU
Vitamin B1 (thiamine) – 0.037 mg
Vitamin B2 (riboflavin) – 0.046 mg
Niacin – 0.213 mg
Folate – 6 mcg
Pantothenic Acid – 0.275 mg
Vitamin B6 – 0.068 mg
Vitamin C – 9.7 mg
Vitamin E – 0.1 mg
Vitamin K – 2.9 mcg

Chinese pear

    

One Chinese (Asian) pear, about 3 inches in   diameter, contains 1.38 grams of protein, 116 calories and 9.9 grams of   dietary fiber. Potassium – 333 mg
Phosphorus – 30 mg
Magnesium – 22 mg
Calcium – 11 mg
Selenium 0.3 mcg
Manganese – 0.165 mg
Copper – 0.138 mg
Zinc – 0.06 mg
Vitamin B1 (thiamine) – 0.025 mg
Vitamin B2 (riboflavin) – 0.028 mg
Niacin – 0.602 mg
Folate – 22 mcg
Pantothenic Acid – 0.193 mg
Vitamin B6 – 0.06 mg
Vitamin C – 10.4 mg
Vitamin E – 0.33 mg
Vitamin K – 12.4 mcg

Cranberries

    

One cup of cranberries contains 0.39 grams   of protein, 46 calories and 4.6 grams of dietary fiber. Potassium – 85 mg
Phosphorus – 13 mg
Magnesium – 6 mg
Calcium – 8 mg
Sodium – 2 mg
Iron – 0.25 mg
Selenium 0.1 mcg
Manganese – 0.36 mg
Copper – 0.061 mg
Zinc – 0.1 mg
Vitamin A – 60 IU
Vitamin B1 (thiamine) – 0.012 mg
Vitamin B2 (riboflavin) – 0.02 mg
Niacin – 0.101 mg
Folate – 1 mcg
Pantothenic Acid – 0.295 mg
Vitamin B6 – 0.057 mg
Vitamin C – 13.3 mg
Vitamin E – 1.2 mg
Vitamin K – 5.1 mcg

Dates

    

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

Figs

    

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

Grapefruit

    

One cup of grapefruit sections contains   1.45 grams of protein, 74 calories and 2.5 grams of dietary fiber. Potassium – 320 mg
Phosphorus – 18 mg
Magnesium – 18 mg
Calcium – 28 mg
Iron – 0.21 mg
Selenium 0.7 mcg
Manganese – 0.028 mg
Copper – 0.108 mg
Zinc – 0.16 mg
Vitamin A – 2132 IU
Vitamin B1 (thiamine) – 0.083 mg
Vitamin B2 (riboflavin) – 0.046 mg
Niacin – 0.575 mg
Folate – 23 mcg
Pantothenic Acid – 0.651 mg
Vitamin B6 – 0.097 mg
Vitamin C – 79.1 mg
Vitamin E – 0.3 mg

Grapes

    

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

Guava

    

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

Kiwi

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

Lemon

    

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

Lime

    

One lime contains 0.47 grams of protein, 20   calories and 1.9 grams of dietary fiber. Potassium – 68 mg
Phosphorus – 12 mg
Magnesium – 4 mg
Calcium – 22 mg
Sodium – 1 mg
Iron – 0.4 mg
Selenium 0.3 mcg
Manganese – 0.005 mg
Copper – 0.044 mg
Zinc – 0.07 mg
Vitamin A – 34 IU
Vitamin B1 (thiamine) – 0.02 mg
Vitamin B2 (riboflavin) – 0.013 mg
Niacin – 0.134 mg
Folate – 5 mcg
Pantothenic Acid – 0.145 mg
Vitamin B6 – 0.029 mg
Vitamin C – 19.5 mg
Vitamin E – 0.15 mg
Vitamin K – 0.4 mcg

Loganberries

    

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

Lychee

    

One cup of fresh lychees contains 1.58   grams of protein, 125 calories and 2.5 grams of dietary fiber. Potassium – 325 mg
Phosphorus – 59 mg
Magnesium – 19 mg
Calcium – 10 mg
Sodium – 2 mg
Iron – 0.59 mg
Selenium 1.1 mcg
Manganese – 0.104 mg
Copper – 0.281 mg
Zinc – 0.13 mg
Vitamin B1 (thiamine) – 0.021 mg
Vitamin B2 (riboflavin) – 0.123 mg
Niacin – 1.146 mg
Folate – 27 mcg
Vitamin B6 – 0.19 mg
Vitamin C – 135.8 mg
Vitamin E – 0.13 mg
Vitamin K – 0.08 mcg

Mango

    

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

Mulberries

    

One cup of fresh mulberries contains 2.02   grams of protein and 2.4 grams of dietary fiber. Potassium – 272 mg
Phosphorus – 53 mg
Magnesium – 25 mg
Calcium – 55 mg
Sodium – 14 mg
Iron – 2.59 mg
Selenium 0.8 mcg
Copper – 0.084 mg
Zinc – 0.17 mg
Vitamin A – 35 IU
Vitamin B1 (thiamine) – 0.041 mg
Vitamin B2 (riboflavin) – 0.141 mg
Niacin – 0.868 mg
Folate – 8 mcg
Vitamin B6 – 0.07 mg
Vitamin C – 51 mg
Vitamin E – 1.22 mg
Vitamin K – 10.9 mcg

Nectarine

    

One cup of sliced fresh nectarine contains   1.52 grams of protein, 63 calories and 2.4 grams of dietary fiber. Potassium – 287 mg
Phosphorus – 37 mg
Magnesium – 13 mg
Calcium – 9 mg
Iron – 0.4 mg
Manganese – 0.077 mg
Copper – 0.123 mg
Zinc – 0.24 mg
Vitamin A – 475 IU
Vitamin B1 (thiamine) – 0.049 mg
Vitamin B2 (riboflavin) – 0.039 mg
Niacin – 1.609 mg
Folate – 7 mcg
Pantothenic Acid – 0.265 mg
Vitamin B6 – 0.036 mg
Vitamin C – 7.7 mg
Vitamin E – 1.1 mg
Vitamin K – 3.1 mcg

Olives

    

One tablespoon of ripe olives contains 0.07   grams of protein, 10 calories and 0.3 grams of dietary fiber. Potassium – 1 mg
Calcium – 7 mg
Sodium – 73 mg
Iron – 0.28 mg
Selenium 0.1 mcg
Manganese – 0.002 mg
Copper – 0.021 mg
Zinc – 0.02 mg
Vitamin A – 34 IU
Niacin – 0.003 mg
Pantothenic Acid – 0.001 mg
Vitamin B6 – 0.001 mg
Vitamin C – 0.1 mg
Vitamin E – 0.14 mg
Vitamin K – 0.1 mcg

Orange

    

One medium orange contains 1.23 grams of   protein, 62 calories and 3.1 grams of dietary fiber. Potassium – 237 mg
Phosphorus – 18 mg
Magnesium – 13 mg
Calcium – 52 mg
Iron – 0.13 mg
Selenium 0.7 mcg
Manganese – 0.033 mg
Copper – 0.059 mg
Zinc – 0.09 mg
Vitamin A – 295 IU
Vitamin B1 (thiamine) – 0.114 mg
Vitamin B2 (riboflavin) – 0.052 mg
Niacin – 0.369 mg
Folate – 39 mcg
Pantothenic Acid – 0.328 mg
Vitamin B6 – 0.079 mg
Vitamin C – 69.7 mg
Vitamin E – 0.24 mg

Papaya

    

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

Passion-fruit

    

One cup of fresh passion fruit contains   5.19 grams of protein, 229 calories and 24.5 grams of dietary fiber. Potassium – 821 mg
Phosphorus – 160 mg
Magnesium – 68 mg
Calcium – 28 mg
Sodium – 66 mg
Iron – 3.78 mg
Selenium 1.4 mcg
Copper – 0.203 mg
Zinc – 0.24 mg
Vitamin A – 3002 IU
Vitamin B2 (riboflavin) – 0.307 mg
Niacin – 3.54 mg
Folate – 33 mcg
Vitamin B6 – 0.236 mg
Vitamin C – 70.8 mg
Vitamin E – 0.05 mg
Vitamin K – 1.7 mcg

Peach

    

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

Pear

    

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

Persimmon

    

One fresh persimmon contains 0.2 grams of   protein and 32 calories. Potassium – 78 mg
Phosphorus – 6 mg
Calcium – 7 mg
Iron – 0.62 mg
Vitamin C – 16.5 mg
Contains some other vitamins in small amounts.

Pineapple

    

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

Plum

    

One cup of sliced, fresh plums contains   1.15 grams of protein, 76 calories and 2.3 grams dietary fiber. Potassium – 259 mg
Phosphorus – 26 mg
Magnesium – 12 mg
Calcium – 10 mg
Iron – 0.28 mg
Manganese – 0.086 mg
Copper – 0.094 mg
Zinc – 0.17 mg
Vitamin A – 569 IU
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 0.688 mg
Folate – 8 mcg
Pantothenic Acid – 0.223 mg
Vitamin B6 – 0.048 mg
Vitamin C – 15.7 mg
Vitamin E – 0.43 mg
Vitamin K – 10.6 mcg

Pomegranate

    

One fresh pomegranate contains 4.71 grams   of protein, 234 calories and 11.3 grams dietary fiber. Potassium – 666 mg
Phosphorus – 102 mg
Magnesium – 34 mg
Calcium – 28 mg
Sodium – 8 mg
Iron – 0.85 mg
Selenium 1.4 mcg
Manganese – 0.336 mg
Copper – 0.446 mg
Zinc – 0.99 mg
Vitamin B1 (thiamine) – 0.189 mg
Vitamin B2 (riboflavin) – 0.149 mg
Niacin – 0.826 mg
Folate – 107 mcg
Pantothenic Acid – 1.063 mg
Vitamin B6 – 0.211 mg
Vitamin C – 28.8 mg
Vitamin E – 1.69 mg
Vitamin K – 46.2 mcg

Prickly Pear

    

One cup of raw prickly pears contains 1.09   grams of protein, 61 calories and 5.4 grams dietary fiber. Potassium – 328 mg
Phosphorus – 36 mg
Magnesium – 127 mg
Calcium – 83 mg
Sodium – 7 mg
Iron – 0.45 mg
Selenium 0.9 mcg
Copper – 0.119 mg
Zinc – 0.18 mg
Vitamin A – 64 IU
Vitamin B1 (thiamine) – 0.021 mg
Vitamin B2 (riboflavin) – 0.089 mg
Niacin – 0.685 mg
Vitamin B6 – 0.089 mg
Folate – 9 mcg
Vitamin C – 20.9 mg

Raisins

    

One small box of raisins (1.5 oz) contains   1.32 grams of protein, 129 calories and 1.6 grams dietary fiber. Potassium – 322 mg
Phosphorus – 43 mg
Magnesium – 14 mg
Calcium – 22 mg
Sodium – 5 mg
Iron – 0.81 mg
Selenium 0.3 mcg
Manganese – 0.129 mg
Copper – 0.137 mg
Zinc – 0.09 mg
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.054 mg
Niacin – 0.329 mg
Folate – 2 mcg
Pantothenic Acid – 0.041 mg
Vitamin B6 – 0.075 mg
Vitamin C – 1 mg
Vitamin E – 0.05 mg
Vitamin K – 1.5 mcg

Raspberries

    

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

Star-fruit   aka Carambola

    

One cup of fresh star fruit contains 1.37   grams of protein, 41 calories and 3.7 grams dietary fiber. Potassium – 176 mg
Phosphorus – 16 mg
Magnesium – 13 mg
Calcium – 4 mg
Sodium – 3 mg
Iron – 0.11 mg
Selenium 0.8 mcg
Manganese – 0.049 mg
Copper – 0.181 mg
Zinc – 0.16 mg
Vitamin A – 81 IU
Vitamin B1 (thiamine) – 0.018 mg
Vitamin B2 (riboflavin) – 0.021 mg
Niacin – 0.484 mg
Folate – 16 mcg
Pantothenic Acid – 0.516 mg
Vitamin B6 – 0.022 mg
Vitamin C – 45.4 mg
Vitamin E – 0.2 mg

Strawberry

    

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

Tomato

    

One medium tomato contains 1.08 grams of   protein, 22 calories and 1.5 grams of fiber. Potassium – 292 mg
Phosphorus – 30 mg
Magnesium – 14 mg
Calcium – 12 mg
Sodium – 6 mg
Iron – 0.33 mg
Manganese – 0.14 mg
Copper – 0.073 mg
Zinc – 0.21 mg
Vitamin A – 1025 IU
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.023 mg
Niacin – 0.731 mg
Folate – 18 mcg
Pantothenic Acid – 0.109 mg
Vitamin B6 – 0.098 mg
Vitamin C – 15.6 mg
Vitamin E – 0.66 mg
Vitamin K – 9.7 mcg

Watermelon

    

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

 

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Responses

  1. gracias for all the great info!!
    blessings, TRISH Psalm 27:1 Date: Wed, 8 Apr 2015 02:51:21 +0000 To: trishbajasur@hotmail.com

    • You are welcome Trish, thanks for the information, good hearing from you. Blessings


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