The Nutritional Value Of Fruit

NUTRITIONAL VALUE OF FRUIT


This is where you can find the Nutritional Value Of Fruit, and health benefits of eating fruit and what it does for our bodies, skin, hair, digestive system, and even our bones.

Eating fruit daily has many fruit health benefits that can prevent diseases and can even help to cure some too.

I'm not a Dr. but I've learned so much by taking nutrition classes in College and from working in a health food store for several years allows me to share my knowledge that I have accumulated over the years.

Raising 4 boys, I wanted to feed my children healthy and knowing the nutritional value of fruit is a big part of good health.

We as mothers and some fathers learn so much as care givers to our families through daily experiences. What I share with you on this page regarding fruit health benefits and the nutritional value of fruit is just my opinion or the opinions from books or health web sites that I have gathered information from.

Also Did you know you are supposed to eat fruit on an empty stomach, never eat fruit after you have eaten other foods because your body can't absorb the nutrients from the fruit if it is eaten with other food and also fruit is meant to cleanse your colon and digestive tract, and it cant do so correctly if its mixed with food.

Most of these in the list below are exotic and tropical fruits and a list of all fruits that I have the facts on. There are also pictures of some of these fruits.

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As far as knowing the nutritional value of fruit, I have listed only those nutrients or fruit health benefits that of the most popular or more commonly eaten fruits.

For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. They are considered to be the experts and can give you the most accurate answers to your questions.

This list below doesn’t show the fruit calories just the vitamin content but you will know the Fruit Health Benefits.



Here is some information on the nutritional value of fruit for you below



Apples and nutritional value of furit

One medium apple with skin contains 0.47 grams of protein 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 selenium.
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.

Avocado and the nutritional value of fruit

One medium avocado contains 4.02 grams of protein 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.

Banana and the nutritional value of fruit

One medium banana contains 1.29 grams of protein 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.

Blackberries and the nutritional value of fruit

One cup of blackberries contains 2 grams of protein 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.

Blackcurrants and its nutritional value of fruit

One cup of blackcurrants contains 1.57 grams of protein.
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.

Blueberries and the nutritional value of fruit

One cup of blueberries contains 1.1 grams of protein 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.

Boysenberries and the nutritional value of fruit

One cup of boysenberries contains 1.45 grams of protein 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.

Breadfruit and the nutritional value of fruit

One cup of fresh breadfruit contains 2.35 grams of protein 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.

Cantaloupe and the nutritional value of fruit

One medium wedge (slice) of cantaloupe contains 0.46 grams of protein and 0.5 grams of dietary fiber.
Potassium - 147 mg
Phosphorus - 8 mg
Magnesium - 7 mg
Calcium - 5 mg
Sodium - 9 mg
Iron - 0.12 mg
Selenium 0.2 mcg
Manganese - 0.023 mg
Copper - 0.023 mg
Zinc - 0.1 mg
Also contains small amounts of other minerals.
Vitamin A - 1860 IU
Vitamin B1 (thiamine) - 0.023 mg
Vitamin B2 (riboflavin) - 0.01 mg
Niacin - 0.404 mg
Folate - 12 mcg
Pantothenic Acid - 0.058 mg
Vitamin B6 - 0.04 mg
Vitamin C - 20.2 mg
Vitamin E - 0.03 mg
Vitamin K - 1.4 mcg
Contains some other vitamins in small amounts.

NUTRITIONAL VALUE OF FRUIT

More information for nutritional value of fruit

Cherimoya fruit health benefits

One cup of diced, fresh cherimoya contains 2.57 grams of protein and 3.6 grams of dietary fiber.
Potassium - 420 mg
Phosphorus - 41 mg
Magnesium - 25 mg
Calcium - 12 mg
Sodium - 6 mg
Iron - 0.47 mg
Manganese - 0.129 mg
Zinc - 0.28 mg
Also contains small amounts of other minerals.
Vitamin B1 (thiamine) - 0.142 mg
Vitamin B2 (riboflavin) - 0.186 mg
Niacin - 0.895 mg
Folate - 28 mcg
Pantothenic Acid - 0.37 mg
Vitamin B6 - 0.331 mg
Vitamin C - 17.9 mg
Contains some other vitamins in small amounts.

Cherries and the nutritional value of fruit

One cup of fresh cherries, with pits, contains 1.46 grams of protein 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
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.o1 mg
Vitamin K - 2.9 mcg
Contains some other vitamins in small amounts.

Chinese pear and its nutritional value of fruit

One Chinese (Asian) pear, about 3 inches in diameter, contains 1.38 grams of protein and 9.9 grams of dietary fiber.
Potassium - 333 mg
Phosphorus - 30 mg
Magnesium - 22 mg
Calcium - 11 mg
Manganese - 0.165 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.

Cranberries and the nutritional value of fruit

One cup of cranberries contains 0.39 grams of protein and over 4.04 grams of dietary fiber.
Potassium - 85 mg
Phosphorus - 13 mg
Magnesium - 6 mg
Calcium - 8 mg
Sodium - 2 mg
Iron - 0.25 mg
Manganese - 0.36 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.

Dates and the nutritional value of fruit

One cup of pitted, chopped dates contains 3.6 grams of protein and over 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.

NUTRITIONAL VALUE OF FRUIT

I have a fig tree in my back yard but unfortunately the only ones who know the nutritional value of fruit, the fig, are the opossums and birds, My boys don’t like to eat them because of the texture


Figs and the nutritional value of fruit

One large, fresh fig contains 0.48 grams of protein 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
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.

Gooseberries and the nutritional value of fruit

One cup of gooseberries contains 1.32 grams of protein 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
Manganese - 0.216 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.

Grapefruit and the nutritional value of fruit

One cup of grapefruit sections contains 1.77 grams of protein and 3.7 grams of dietary fiber.
Potassium - 310 mg
Phosphorus - 41 mg
Magnesium - 21 mg
Calcium - 51 mg
Iron - 0.18 mg
Selenium 0.3 mcg
Manganese - 0.51 mg
Copper - 0.074 mg
Zinc - 0.16 mg
Also contains small amounts of other minerals.
Vitamin A - 2645 IU
Vitamin B1 (thiamine) - 0.099 mg
Vitamin B2 (riboflavin) - 0.071 mg
Niacin - 0.469 mg
Folate - 30 mcg
Pantothenic Acid - 0.603 mg
Vitamin B6 - 0.122 mg
Vitamin C - 71.8 mg
Vitamin E - 0.3 mg
Contains some other vitamins in small amounts.

Grapes and the nutritional value of fruit

One cup of grapes contains 1 gram of protein and 1.6 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.

Guava and the nutritional value of fruit

One cup of fresh guava contains 4.21 grams of protein 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.

Kiwiand the nutritional value of fruit

One cup of kiwi contains 2.02 grams protein and 5.3 grams of dietary fiber.
Potassium - 552 mg
Phosphorus - 60 mg
Magnesium - 30 mg
Calcium - 60 mg
Sodium - 5 mg
Iron - 0.55 mg
Selenium 0.4 mcg
Manganese - 0.173 mg
Copper - 0.23 mg
Zinc - 0.25 mg
Also contains small amounts of other minerals.
Vitamin A - 154 IU
Vitamin B1 (thiamine) - 0.048 mg
Vitamin B2 (riboflavin) - 0.044 mg
Niacin - 0.604 mg
Folate - 44 mcg
Pantothenic Acid - 0.324 mg
Vitamin B6 - 0.112 mg
Vitamin C - 164.1 mg
Vitamin E - 2.58 mg
Vitamin K - 471.3 mcg
Contains some other vitamins in small amounts.

Lemon and the nutritional value of fruit

One lemon without peel contains 0.92 grams protein 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.

Lime and the nutritional value of fruit

One lime contains 0.47 grams of protein 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 - .15 mg
Vitamin K - 0.4 mcg
Contains some other vitamins in small amounts.

Loganberries and the nutritional value of fruit

One cup of frozen loganberries contains 2.23 grams of protein 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 - 1.83 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.

Lychee and the nutritional value of fruit

One cup of fresh lychees contains 1.58 grams of protein 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.

Mango and the nutritional value of fruit

One mango without peel contains 1.06 grams of protein 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.

Mulberries and the nutritional value of fruit

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
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.

Nectarine and the nutritional value of fruit

One cup of sliced fresh nectarine contains 1.52 grams of protein 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.

Olives and the nutritional value of fruit

One tablespoon of ripe olives contains 0.07 grams of protein 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.

Orange and the nutritional value of fruit

one medium orange contains 0.99 grams of protein and 3.4 grams of dietary fiber.
Potassium - 238 mg
Phosphorus - 17 mg
Magnesium - 14 mg
Calcium - 61 mg
Iron - 0.13 mg
Selenium 0.7 mcg
Manganese - 0.034 mg
Copper - 0.055 mg
Zinc - 0.11 mg
Also contains small amounts of other minerals.
Vitamin A - 317 IU
Vitamin B1 (thiamine) - 0.141 mg
Vitamin B2 (riboflavin) - 0.056 mg
Niacin - 0.564 mg
Folate - 24 mcg
Pantothenic Acid - 0.352 mg
Vitamin B6 - 0.072 mg
Vitamin C - 63.5 mg
Vitamin E - 0.25 mg
Contains some other vitamins in small amounts.

NUTRITIONAL VALUE OF FRUIT

Papaya and the nutritional value of fruit

One cup of cubed fresh papaya contains 0.85 grams of protein 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
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.

Passionfruit

One cup of fresh passion fruit contains 5.9 grams of protein 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.

Peaches

One medium peach (with skin) contains 1.36 grams of protein 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.

Pear furit health benefits

One medium pear contains 0.68 grams of protein 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.

Persimmon

One fresh persimmon contains 0.2 grams of protein.
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.

Pineapple and the Nutritional value of fruit

One cup of fresh pineapple chunks contains 0.89 grams of protein 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 - 86 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.

Plum

One cup of sliced, fresh plums contains 1.15 grams of protein 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 - 568 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.

Pomegranate and the nutritional value of fruit

One fresh pomegranate contains 4.71 grams of protein 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 A - 0 IU
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 Pear and the nutritional value of fruit

One cup of raw prickly pears contains 1.09 grams of protein 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
Folate - 9 mcg
Vitamin C - 20.9 mg
Contains some other vitamins in small amounts.

Raspberries and the nutritional value of fruit

One cup of fresh raspberries contains 1.48 grams of protein 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 1 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 Carambola's health benefits

One cup of fresh starfruit contains 1.37 grams of protein 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 - 0.16 mg
Vitamin C - 45.4 mg
Vitamin E - 0.2 mg
Contains some other vitamins in small amounts.

Strawberry

One cup of whole strawberries contains 0.96 grams of protein 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 - 535 mcg
Pantothenic Acid - 0.18 mg
Vitamin B6 - 0.068 mg
Vitamin C - 84.7 mg
Vitamin E - .42 mg
Vitamin K - 3.2 mcg
Contains some other vitamins in small amounts.

Tomato and the nutritional value of fruit

One medium tomato contains 1.08 grams of protein 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
Selenium 0 mcg
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.

Watermelon and the nutritional value of fruit

1 medium wedge (slice) of watermelon contains 1.74 grams of protein 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 - 23.3 mg
Vitamin E - 0.14 mg
Vitamin K - 0.3 mcg
Contains some other vitamins in small amounts.

There are other fruits that are incredibly healthy for you but I dont have the exact information on them yet but here they are.

Mangosteen fruit benefits I knnow are wonderful for you....

Healthy benefits of the acai berry, this is the ultimate for health benefits.

NUTRITIONAL VALUE OF FRUIT

I hope the list of nutritional value of fruit will help give you the fruit health benefits they can provide for you and your family!


















NUTRITIONAL VALUE OF FRUIT






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