Dr. Decuypere's Nutrient Charts™
~~ Fruit Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.Click on the buttons below to visit each chart:Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Fruits
Amount
Minerals Contained
Vitamins Contained
AppleOne 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
Also contains a trace amount of other minerals.
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
Contains some other vitamins in small amounts.
AvocadoOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BananaOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BlackberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BlackcurrantsOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BlueberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BoysenberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
BreadfruitOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
CantaloupeOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
CherimoyaOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
CherriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
Chinese pearOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
CranberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
DatesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
FigsOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
GooseberriesOne cup of gooseberries contains 1.32 grams of protein, 66 calories and over 6.5 grams of dietary fiber.
Potassium - 297 mg
Phosphorus - 40 mg
Magnesium - 15 mg
Calcium - 38 mg
Sodium - 2 mg
Iron - 0.47 mg
Selenium 0.9 mcg
Manganese - 0.216 mg
Copper - 0.105 mg
Zinc - 0.18 mg
Also contains small amounts of other minerals.
Vitamin A - 435 IU
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.045 mg
Niacin - 0.45 mg
Folate - 9 mcg
Pantothenic Acid - 0.429 mg
Vitamin B6 - 0.12 mg
Vitamin C - 41.5 mg
Vitamin E - 0.56 mg
Contains some other vitamins in small amounts.
GrapefruitOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
GrapesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
GuavaOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
KiwiOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
LemonOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
LimeOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
LoganberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
LycheeOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
MangoOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
MulberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
NectarineOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
OlivesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
OrangeOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PapayaOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PassionfruitOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PeachOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PearOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PersimmonOne fresh persimmon contains 0.2 grams of protein and 32 calories.
Potassium - 78 mg
Phosphorus - 6 mg
Calcium - 7 mg
Iron - 0.62 mg
Also contains small amounts of other minerals.
Vitamin C - 16.5 mg
Contains some other vitamins in small amounts.
PineappleOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PlumOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
PomegranateOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
Prickly PearOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
RaisinsOne small box of raisins (1.5 ozs) 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
RaspberriesOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
Starfruit aka CarambolaOne cup of fresh starfruit 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
StrawberryOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
TomatoOne 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
WatermelonI 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
Also contains small amounts of other minerals.
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
Contains some other vitamins in small amounts.
http://www.healthalternatives2000.co...ion-chart.html
dear sister
Jazaakillah khair for this very interesting chart.
Allah has made such storehouses of nutrients for us in the food He provided for our sustainance. I was looking at the information on dates, and seeing what a brilliant and balanced source of everything they are. We are recommended in the sunnah to break our fast with them. Who knows, that could be one of the Divine Wisdoms behind that. Allahu a'lam.
Thanks again for sharing.
Absolutely dear sis, as such Allah swt instructed Meriam (PBUH) to shake the palm trees for dates from which she was to eat and be content, certainly to be prescribed for a pregnant woman must mean that they have a very special value all around..
And Allah swt knows best
hhmmm... intresting, i've gotta get started!
I thought it was Fruit-chart, the SE Asian type :P
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