Fruit facts - Fruit nutrition

Fruit facts - Dates health benefits - Dates nutritional values

2010-05-15T17:09:00.012+05:30

Dates fruit nutrition facts → Facts about dates fruit and palm → Health benefits of dates fruit

Dates fruit have been the staple food for centuries in the West Asian, Mediterranean and North African regions of the world, giving health benefits to the populations in the region. This fruit is a good food source having high nutritional value contributing immense health benefits. Dates are easily assimilated producing energy in a short span of time.

Dates fruit uses and benefits

It is consumed as such and also used in various culinary preparations enhancing their nutritional values.
Dates fruit is chopped or made into paste or syrup and used in candy bars, cookies, cakes, jams, jellies, breads, puddings and cereals enriching their nutritional value.

a bunch of raw dates (enlarge)

Nutritional values and medicinal and health benefits of dates fruit

The high content of sugars like fructose, glucose and sucrose makes it a power house giving instant energy.
This fruit is rich in essential minerals like, potassium, calcium, iron, sulphur, phosphorus, copper and manganese.
It contains fairly high amounts of vitamin B complex, giving health benefits by helping in the regulation of metabolism, boosting of immunity, maintenance of blood glucose levels and cell regeneration.
The high fiber content improves health by giving a laxative effect in the intestine.
The soluble fiber in dates fruit helps in the control of diabetes by regulating the blood sugar levels.
The soluble fiber gives health benefits of lowering LDL ( low density lipoprotein - bad cholesterol).
The high potassium and low sodium content in them helps in the reducing hyper-tension and blood pressure.
Dates are found to have high levels of antioxidants and polyphenols, which give health benefits like protection from cancer and heart ailments.
The high tannin content make them useful in the intestinal troubles, functioning as astringent and detersive.
Continuous use of them has been found to help in building up of friendly bacteria in the digestive tract and in keeping the intestinal pathogens in check.
Dates help in weight reduction, weight gain and in the getting relief from constipation due to its high fiber content.
In various forms like decoction, syrup and paste gives health benefits controlling cough and throat ailments.
It is found to relieve fever, edema and abdominal health problems.
The gum from the trunk is used to treat urino-genital ailments and diarrhea.
For both adults and children, taking this fruit helps in the speedy convalescence.
They are believed to give health benefits like strengthening the uterine-wall during pregnancy.
Dates fruit has been found to give health benefits to pregnant women by helping in easy delivery and in reducing bleeding after delivery.

Fruit facts: Raspberry nutrition facts

2010-04-05T16:24:00.011+05:30

Raspberry fruit facts - Nutrition - Health benefits

Raspberry are fruits of plants belonging to many species of the genus Rubus. European species are Rubus idaeus.

Raspberry is eaten as fruit, made into juice, processed and dried for many grocery uses.

Raspberry contains high amounts of polyphenol antioxidants. It contains a very high dietary fibre content of upto 20%.

It is a rich source of vitamin C giving 50% of the daily requirement in 100 g.

60% of the dietary rquirement of manganese is available in 100 g of raspberry.

Considerable amounts of B vitamins, magnesium, iron and copper are present in the fruits.

(The nutrition values calculated for the edible portion only. About 5% of weight is lost as spoiled berries, stems and caps.)

Raspberry fruits (Image: Fir0002/Flagstaffotos-GFDL licence)

Raspberry nutrition

Nutrients	Units	per 100g	1 cup chopped (125g)	10 numbers (19)
Water	g	85.75	105.47	16.29
Energy	kcal	52	64	10
Protein	g	1.20	1.48	0.23
Total fat	g	0.65	0.80	0.12
Ash	g	0.46	0.57	0.09
Carbohydrate	g	11.94	14.69	2.2
dietary fibre	g	6.5	8.0	1.2

Raspberry nutrition facts: carbohydrates

Carbohydrates	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Sugars	g	4.42	5.44	0.8
Sucrose	g	0.20	0.25	0
Glucose	g	1.86	2.29	0.4
Fructose	g	2.35	2.89	0.5

Rasberry fruit facts: minerals nutrition

Minerals	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Calcium	mg	25	31	5
Iron	mg	0.69	0.85	0.13
Magnesium	mg	22	27	4
Phosphorus	mg	29	36	6
Potassium	mg	151	186	29
Sodium	mg	1	1	0
Zinc	mg	0.42	0.52	0.08
Copper	mg	0.09	0.11	0.02
Manganese	mg	0.67	0.82	0.13
Selenium	mcg	0.2	0.2	0.0

Nutrition facts: vitamins

Vitamins	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Vitamin C	mg	26.2	32.2	5.0
Thiamin	mg	0.03	0.04	0.01
Riboflavin	mg	0.04	0.05	0.01
Niacin	mg	0.60	0.73	0.11
Pantothenic acid	mg	0.329	0.405	0.063
Vitamin B 6	mg	0.055	0.068	0.010
Folate	mcg	21	26	4
Choline	mg	12.3	15.1	2.3
Vitamin A	IU	33	41	6
Vitamin E (alpha-tocopherol)	mg	0.87	1.07	0.17
Vitamin K (phylloquinone)	mcg	7.8	9.6	1.5

Fruit facts: lipids

Lipids nutrition	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Saturated fatty acids	g	0.02	0.02	0
Monounsaturated fatty acids	g	0.06	0.08	0.01
Polyunsaturated fatty acids	g	0.38	0.46	0.07

Source: USDA National Nutrient Database 2009

Apple fruit facts

2010-02-26T20:01:00.004+05:30

Apple fruit facts → Nutrition facts → Health benefit facts

Facts about the tree

Apple fruit tree belongs to the species Malus domestica.

It belongs to the family Rosaceae under to which roses also belong.

Apple tree is small (3-12metres) and deciduous.

The crown of the apple fruit tree is large and dense.

It produces blossoms in spring and the maturation of fruit is in the autumn.

The flowers appear pinkish and fade to white and appear like small roses.

The tree takes about 4-5 years for producing its first fruit.

Many trees have been recorded to live beyond 100 years.

Facts about apple fruit tree distribution

One of the facts is that the tree belongs originally to Central Asia and its wild ancestor is still found in this region.

The tree was first introduced to New England as early as the year 1630.

The crabaple is the only native variety in North America.

There are 7500 fruit cultivars presently and a wide variety of colours, sizes and taste are found.

There are separate varieties available for temperate and sub-tropical conditions.

There are separate varieties for eating raw (dessert apples), cooking and cider production.

Archaeological evidences have shown the use of apple by pre-historic men about 8500 years ago.

Wild (enlarge)

Facts about growing apple

These trees cannot self pollinate and require cross pollination for the development of the fruit.

In orchards the flowers are mostly pollinated by honeybees.

The facts are that the propagation is by budding or by grafting.

These trees are prone to attack by pests and fungal and bacterial diseases.

They are harvested mostly by hand picking.The facts show that the heaviest apple recorded by Guinness World Records weighed 1.849 kg (4 lb 1 oz). and was grown in Japan.

Fuji variety (enlarge)

Facts about apple fruit production

Nearly 60 million tons of apple fruit are grown worldwide.

35% of the produce is from China and United States are second in production with 7.5% contribution.

Turkey, Poland and Italy are among the top five producers.

These trees produce between 40-200 kg. of fruits depending upon the age of the tree and the type of cultivar.

All shades of green, yellow and red are seen in the cultivars.

In facts 25% of the production in US is exported and 'Red delicious' is the popular variety.

The apple is the state fruit of West Virginia, New York,Illinois, Vermont, Minnesota and Washington.

Facts about preserving the fruit

apple can be commercially stored in chambers with controlled atmosphere having high concentrations of carbon dioxide to slow down ripening.

One of the facts is when refrigerated and kept at about 5 degree C they can last for about two weeks, depending upon the stage of ripeness.

Natural wax is applied on them for appealing appearance as well as preservation.

Facts about health benefits

They are very low in sodium, lipids and cholesterol.

The fruit contains a number of antioxidants, helping in warding off many diseases.

These fruit reduce the risk of cancer of colon, lung and prostate.

It helps in the reduction of cholesterol.

Quercetin, a flavonoid, present in them has anti-inflammatory and antioxidant properties.

One of the facts is that the high fiber content prevents constipation.

Fuji cultivar (enlarge)

Facts about food preparations

Its juice is prepared by maceration and pressing. Ready to drink juices of various brands are available.

Cider is obtained by fermenting the juice and contains about 3-8% alcohol.

Apple pie is prepared from fresh or dried apples.

Its juice is also used in the preparation of cakes.

Sauce and jam are also prepared from the apple fruit.

Fruit facts: Apple health benefits

2010-02-26T19:06:00.000+05:30

Apple fruit facts → Nutrition facts → Facts about health benefits

Apple fruit being packed with antioxidants and fibre is of immense health benefits.

Facts about apple health benefits for the digestive system

Apple fruit is a rich source of both soluble and insoluble fiber.

Pectin is the predominant soluble fibre in this fruit.

It contains 1-1.5% pectin. Pectin is also useful both against diarrhea and constipation.

The non soluble fiber in it by holding water facilitates movement of food in the alimentary canal and cleanses the colon. It also provides the bulk in the intestine and prevents constipation.

All these health benefits are achieved when raw fruit is eaten with skin.

Facts about apple health benefits in cancer and heart disease

Pectin found in this fruit benefits us in removing and preventing cholesterol deposits on the walls of the blood vessels.

This fruit is rich in flavonoids and also contains vitamin C and E and other antioxidants.

The flavonoids are plant products and function as antioxidants. Apart from antioxidants like vitamin C and E, these flavonoids also help in free radical scavenging and protect our body tissues from oxidative damages.

Most of the heart health problems like atherosclerosis and cancer are caused probably due to the uncontrolled free radical activity.

Being low in sodium it is an ideal low sodium food for people suffering from hypertension.

In another study conducted it was found that women consuming at least one apple a day had 22% of reduced incidence of heart disease when compared to those who do not eat it.

Studies at various places have shown that cancer incidence, especially of colon and lung is reduced by 20% and 40% respectively on consumption of this fruit.

Facts about apple health benefits in post menopause

This fruit is a good source of trace mineral boron. Boron is required for healthy bones.

Experiments have shown that boron intake (3mg/day) reduces the calcium excretion in postmenopausal women by 44% and also activates vitamin D and the hormone estrogen.

Regular eating of this fruit gives health benefits of preventing and treating osteoporosis, common in postmenopausal phase of life.

Facts about apple health benefits for weight-loss

One of the important facts about Apple fruit is that it is very poor in fats and cholesterol and helps in weight-loss.

The complex carbohydrates in it give sustaining energy and apple is an ideal snack with health benefits of adding very less calories.

The fibre content in the apple gives a filled feeling and the health benefits of stopping people from over eating regular food.

Apple fruit nutrition facts

2010-02-26T14:15:00.007+05:30

Apple fruit facts → Nutrition → Health benefits

Apple is a pomaceous fruit and the apple tree (Malus domestica) belongs to the family of roses Rosaceae and genus Malus.

The saying "An apple a day will keep the doctor away" highlights about nutrition benefits of this fruit. Though the sayings may not be considered as exact facts, along with other complementing nutrients we can keep the doctor away.

Given below is the nutrition facts and values of the raw fruit with skin.
Nearly 10% of the fruit is wasted as core and stem.
The nutrition facts and values are given for the edible portion of the fruit.
To be easier for the user the values are given for 100 grams weight of the fruit as well as servings of one cup of chopped fruit and one medium sized fruit.
Please note that the nutrition facts of the apple may vary slightly with variety, size and stage of ripening of the fruit.

Nutrition facts

Nutrients	Units	Value per 100g	1 cup chopped (125g)	One medium size apple (182g)
Protein	g	0.26	0.33	0.47
Total lipid (fat)	g	0.17	0.21	0.31
Ash	g	0.19	0.24	0.35
Carbohydrate	g	13.81	17.26	25.13
Dietary fibre	g	2.4	3.0	4.4
Water	g	85.56	106.95	155.72
Energy	kcal	52	65	95

The above nutrition facts of the fruit clearly shows, that though it may be filling to eat, it is low in calories.
Nutrition facts of this fruit indicate a high content of both soluble and insoluble dietary fiber.

Nutrition facts - sugars and carbohydrates

Sugars carbohydrates	Units	Value per 100 g	One cup chopped (125g)	One medium size apple (182g)
Sugars	g	10.39	12.99	18.91
Sucrose	g	2.07	2.59	3.77
Glucose (dextrose)	g	2.43	3.04	4.42
Fructose	g	5.90	7.38	10.74
Starch	g	0.05	0.06	0.09

Apple is considered low in carbohydrates and sugars. One of the facts and secrets of reducing weight is eating it often. This gives a filled feeeling.

Apple fruit nutrition facts - minerals

Mineral nutrition	Units	Value per 100g	One cup chopped (125g)	One medium size apple (182g)
Calcium	mg	6	8	11
Iron	mg	0.12	0.15	0.22
Magnesium	mg	5	6	9
Phosphorus	mg	11	14	20
Potassium	mg	107	134	195
Sodium	mg	1	1	2
Zinc	mg	0.04	0.05	0.07
Copper	mg	0.027	0.034	0.049
Manganese	mg	0.035	0.044	0.064
Fluoride	mcg	3.3	4.1	6.0

Apple fruit nutrition facts - vitamins

Vitamins nutrition	Units	Value per 100 g	1 cup chopped (125g)	1 medium size apple (182g)
Vitamin C	mg	4.6	5.8	8.4
Thiamin	mg	0.017	0.021	0.031
Riboflavin	mg	0.026	0.033	0.047
Niacin	mg	0.091	0.114	0.166
Pantothenic acid	mg	0.061	0.076	0.111
Vitamin B-6	mg	0.041	0.051	0.075
Folate	mcg	3	4	5
Choline	mg	3.4	4.2	6.2
Vitamin A, RAE*	mcg	3	4	5
Vitamin A, IU	IU	54	68	98
Vitamin E (alpha-tocopherol)	mg	0.18	0.23	0.33
Vitamin K (phylloquinone)	mcg	2.2	2.8	4.0

*RAE: Retinol Activity Equivalents

Apple fruit Nutrition facts - lipids

Lipids nutrition facts	Units	Value per 100 g	1 cup chopped (125g)	1 medium size apple (182g)
Fatty acids saturated	g	0.028	0.035	0.051
Fatty acids monounsaturated	g	0.007	0.009	0.013
Fatty acids polyunsaturated	g	0.051	0.064	0.093
Phytosterols	mg	12	15	22

The apple is low in lipids and rich in a variety of flavonoids.

Apple fruit nutrition facts - amino acids

Amino acids facts	Units	Value per 100g	One cup chopped (125g)	One medium size (182g)
Tryptophan	g	0.001	0.001	0.002
Threonine	g	0.006	0.007	0.011
Isoleucine	g	0.006	0.007	0.011
Leucine	g	0.013	0.016	0.024
Lysine	g	0.012	0.015	0.022
Methionine	g	0.001	0.001	0.002
Cystine	g	0.001	0.001	0.002
Phenylalanine	g	0.006	0.007	0.011
Tyrosine	g	0.001	0.001	0.002
Valine	g	0.012	0.015	0.022
Arginine	g	0.006	0.007	0.011
Histidine	g	0.005	0.006	0.009
Alanine	g	0.011	0.014	0.020
Aspartic acid	g	0.070	0.087	0.127
Glutamic acid	g	0.025	0.031	0.045
Glycine	g	0.009	0.011	0.016
Proline	g	0.006	0.007	0.011
Serine	g	0.010	0.013	0.018

Source: USDA National Nutrient Database for Standard Reference (2009)

Fruit facts: Dates nutrition facts

2010-02-25T12:03:00.004+05:30

Dates nutrition facts → Dates tree and fruit facts → Facts about health benefits of dates

One of the important facts is that sugars are the most prevalent nutrient in the fruit and are mainly composed of sucrose, fructose and glucose. Instant energy available in this fruit contribute to its nutrition value.

Though proteins occur in small amounts, the amino acid composition is favourable to human needs and nutrition.

Crude fibre in dates fruit, ranges between 2-6% of the flesh and is useful as dietary fibre in human nutrition. Vitamin A, B1, B2 and niacin are available in this fruit in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.

Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit.

(Facts on nutrition and values are calculated for the edible parts.)

Dates (enlarge)

Fruit facts: Dates nutrition

Nutrients	Units	Value per 100g	One cup chopped 147g	One pitted
Water	g	20.53	30.18	1.46
Energy	kcal	282	415	20
Protein	g	2.45	3.60	0.17
Total lipid (fat)	g	0.39	0.57	0.03
Ash	g	1.60	2.35	0.11
Carbohydrate	g	75.03	110.29	5.33
Dietary Fiber	g	8.0	11.8	0.6

Fruit facts: Sugars in dates nutrition

Sugars	Units	Value per 100g	One cup chopped 147g	One pitted
Sugars	g	63.35	93.12	4.50
Sucrose	g	23.84	35.04	1.69
Glucose(Dextrose)	g	19.87	29.21	1.41
Fructose	g	19.56	28.75	1.39
Maltose	g	0.12	0.18	0.01

Fruit facts: Minerals in dates nutrition

Minerals	Units	Value per 100g	One cup chopped 147g	One pitted
Calcium	mg	39	57	3
Iron	mg	1.02	1.50	0.07
Magnesium	mg	43	63	3
Phosphorus	mg	62	91	4
Potassium	mg	656	964	47
Sodium	mg	2	3	0
Zinc	mg	0.29	0.43	0.02
Copper	mg	0.206	0.303	0.015
Manganese	mg	0.262	0.385	0.019
Selenium	mcg	3.0	4.4	0.2

Fruit facts: Vitamins in dates nutrition

Vitamins nutrition facts	Units	Value per 100g	One cup chopped 147g	One pitted
Vitamin C	mg	0.4	0.6	0.0
Thiamin	mg	0.052	0.076	0.004
Riboflavin	mg	0.066	0.097	0.005
Niacin	mg	1.274	1.873	0.090
Pantothenic acid	mg	0.589	0.866	0.042
Vitamin B-6	mg	0.165	0.243	0.012
Folate	mcg	19	28	1
Choline	mg	6.3	9.3	0.4
Betaine	mg	0.4	0.6	0.0
Carotene, beta	mcg	6	9	0
Vitamin A	IU	10	15	1
Lutein + zeaxanthin	mcg	75	110	5
Vitamin E (alpha-tocopherol)	mg	0.05	0.07	0.00
Vitamin K (phylloquinone)	mcg	2.7	4.0	0.2

Fruit facts: Lipids in dates nutrition

Fatty acids	Units	Value per 100g	One cup chopped147g	One pitted
Saturated	g	0.032	0.002	0.00
Monounsaturated	g	0.036	0.053	0.003
Polyunsaturated	g	0.019	0.028	0.001

Fruit facts: Amino acids in dates nutrition

Amino acids	Units	Value per 100g	One cup chopped 147g	One pitted
Tryptophan	g	0.012	0.018	0.001
Threonine	g	0.043	0.063	0.003
Isoleucine	g	0.049	0.072	0.003
Leucine	g	0.084	0.123	0.006
Lysine	g	0.066	0.097	0.005
Methionine	g	0.022	0.032	0.002
Cystine	g	0.067	0.098	0.005
Phenylalanine	g	0.050	0.074	0.004
Tyrosine	g	0.015	0.022	0.001
Valine	g	0.071	0.104	0.005
Arginine	g	0.136	0.200	0.010
Histidine	g	0.032	0.047	0.002
Alanine	g	0.083	0.122	0.006
Aspartic acid	g	0.213	0.313	0.015
Glutamic acid	g	0.359	0.528	0.025
Glycine	g	0.101	0.148	0.007
Proline	g	0.130	0.191	0.009
Serine	g	0.057	0.084	0.004

Source: USDA National Nutrient Database (2009)

Fruit facts: Dates fruit facts

2010-02-16T22:38:00.012+05:30

Updated in May 2010

Dates fruit nutrition facts → Facts about dates fruit and palm tree → facts about health benefits

Facts about dates fruit

The dates fruit is a berry having a single seed surrounded by fibrous endocarp, mesocarp and pericarp.
The pericarp is the outer skin of the berry and the fleshy portion is mesocarp.
The dates fruit berry is attached at calyx to the spike-let.
A cluster of dates may hold 500-2000 berries.
When fully ripe there is dehydration of the dates and the skin gets wrinkled and is covered by a waxy film.
It takes about 200 days for it to reach maturity from the day of pollination.
There are three major stages in the growth and maturation and each stage has a name; Khalaal, Rutab and Tamr-full ripe stage.

Facts about dates fruit palm

Dates palm (Phoenix dactylifera) is a palm tree belonging to genus Phoenix.
One of the facts is that Phoenix dactylifera palm tree has a long history of cultivation and it origin is probably in North Africa or West Asia.
Phoenix dactylifera tree is a medium sized palm growing up to a height of 20-25 meters.

Dates palms (enlarge)

One of the interesting facts is that a single root system of Phoenix dactylifera tree can give rise to several palms and single palms are also not a exception.
The leaves of this palm tree, like many palm trees is pinnate and grows to a length of about 2-5 meters and has spines on the petiole.

Facts about dates fruit palm history and distribution

The facts of archaeological evidence prove about cultivation of these palms dating back to 6000 years.
There is evidence of prehistoric Egyptian use of dates for preparation of wine.
Later the palms were spread to Mediterranean countries and in 17th century to California and Mexico.

Facts about growing dates fruit palms

Phoenix dactylifera is dioecious ie. there separate male and female palms.
Though these palm trees can be grown from the seeds only about 50% of the trees will be female fruit bearing trees.
One of the known facts is that the Phoenix dactylifera trees grown from seeds yield smaller clusters of fruit and of poor quality.
For commercial plantations cuttings are used to get good yield from tree.
The trees from the cuttings will be females and will start yielding 2-3 years earlier than those grown from seeds.
Medjool is a very popular high yielding cultivar giving large and sweet fruit.
The plantation should also have male trees as they are required for pollination.
Nowadays during pollination season male flowers are made available in local markets.
In facts in nature these palm trees are pollinated mostly by wind.
In commercial plantations of Phoenix dactylifera to get good yield pollination of tree is done manually.
The manual pollination is done by skilled persons using ladders or palm tree climbing gear.
In facts Phoenix dactylifera takes up to 3-6 years for bearing fruit and after 7 years viable yields are realised.
In a season a yield of about 100kg can be expected from a palm tree.
In facts several harvests are required as the berries do not mature at the same time.
The clusters in the palm tree have to be protected from birds and climatic conditions.

Facts about dates fruit production

One of the interesting facts is that Egypt has extensive cover of dates fruit trees and leads the dates fruit producing countries with an annual yield of more than 1400,000 tons.
Iran with a production of about 1000,000 tons takes the second place closely followed by Saudi Arabia with 980,000 tons.
Other top ranking countries are UAE, Pakistan, Algeria, Iraq, Sudan, China and Libya.

Facts about preserving dates fruit

One of the facts is that Fig moth is a major threat to the harvested dates.
Preservation methods like fumigation, heat treatment, cold storage and irradiation are resorted to.
Dates are washed graded and cured by sun drying or dehydration.
Then they are treated for pest, glazed by running hot air and packed.
Pitting is done to get compact packets.

Facts about culinary use of dates fruit

Many recipes are being invented for the use of different stages of maturity of the dates fruit.
Their use in salad preparations are in vogue in the Middle East.
Shredded dates are mixed with wheat or other cereal flour and numerous preparations like cake and puddings are made.
Many dates fruit recipes for sandwich spreads, party snacks and salads are now being tried out.

Fruit facts: Blueberry nutrition facts

2010-02-06T10:49:00.004+05:30

Updated in May 2010

Blueberry nutrition facts > Blueberry facts > Health benefits

Blueberry (Vaccinium spp.) comprises many species and belong to the genus Vaccinium.

Blueberry is a small shrub with dark blue berries and native of North America, Asia and Europe.

They are now cultivated through out the world in temperate regions.

The fruit has many essential micro nutrients like manganese, vitamin C, vitamin B6 and vitamin K. Fair amounts of dietary fibre is also available.

Phytochemicals like anthocyanins, resveratrol, proanthocyanidins, tannins and flavonols are present in considerable quantities in the ripe fruit.

These phytochemicals function as antioxidants in the body.

The skin of blueberry is very rich in resveratrol and this phytochemical is found to be very effective in the control of cancer and inflammation.

Nutrient values and weights given below are calculated for edible portion of the fruit only. About 5% of the weight is lost as raw, green and spoiled berries and stem.

Blueberry bunch

Blueberry fruit nutrition

Nutrients	Units	Value per 100g	One cup 150g	Fifty berries 70g
Water	g	84.21	124.63	57.26
Energy	kcal	57	84	39
Carbohydrate	g	14.49	21.45	9.85
Protein	g	0.74	1.10	0.50
Lipid (fat)	g	0.33	0.49	0.22
Ash	g	0.24	0.36	0.16
Dietary fibre	g	2.4	3.6	1.6

Fruit facts: Blueberry carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup 150g	Fifty berries 70g
Sugars	g	9.96	14.74	6.77
Fructose	g	4.97	7.36	3.38
Sucrose	g	0.11	0.16	0.07
Glucose (dextrose)	g	4.88	7.22	3.32
Starch	g	0.03	0.04	0.02

Fruit facts: Blueberry minerals nutrition

Minerals	Units	Value per 100g	One cup 150g	Fifty berries 70g
Calcium	mg	6	9	4
Selenium	mcg	0.1	0.1	0.1
Iron	mg	0.28	0.41	0.19
Manganese	mg	0.34	0.50	0.23
Magnesium	mg	6	9	4
Copper	mg	0.06	0.08	0.04
Phosphorus	mg	12	18	8
Sodium	mg	1	1	1
Potassium	mg	77	114	52
Zinc	mg	0.16	0.24	0.11

Fruit facts: Blueberry vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 150g	Fifty berries 70g
Vitamin C	mg	9.7	14.4	6.6
Thiamin	mg	0.04	0.06	0.03
Riboflavin	mg	0.04	0.06	0.03
Niacin	mg	0.42	0.62	0.28
Pantothenic acid	mg	0.12	0.18	0.08
Vitamin B6	mg	0.05	0.08	0.04
Folate	mcg	6	9	4
Choline	mg	6.0	8.9	4.1
Vitamin A IU	IU	54	80	37
Lutein + zeaxanthin	mcg	80	118	54
Vitamin E (alpha-tocopherol)	mg	0.57	0.84	0.39
Vitamin K (phylloquinone)	mcg	19.3	28.6	13.1

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup 150g	Fifty berries 70g
Saturated fatty acids	g	0.03	0.04	0.02
Monounsaturated fatty acids	g	0.05	0.07	0.03
Polyunsaturated fatty acids	g	0.15	0.22	0.10

Fruit facts: Blueberry amino acid nutrition

Amino acids	Units	Value per 100g	One cup 150g	Fifty berries 70g
Threonine	g	0.02	0.03	0.01
Serine	g	0.02	0.03	0.02
Isoleucine	g	0.02	0.03	0.02
Proline	g	0.03	0.04	0.02
Leucine	g	0.04	0.07	0.03
Glycine	g	0.03	0.05	0.02
Glutamic acid	g	0.09	0.14	0.06
Phenylalanine	g	0.03	0.04	0.02
Aspartic acid	g	0.06	0.08	0.04
Valine	g	0.03	0.05	0.02
Alanine	g	0.03	0.05	0.02
Arginine	g	0.04	0.06	0.03

Source: USDA National Nutrient Database (2009)

Fruit facts: Blackberry nutrition facts

2010-02-06T09:32:00.005+05:30

Updated in May 2010

blackberry nutrition facts > blackberry facts > Health benefits

Blackberry (Rubus spp.) shrub consisting many species of genue Rubus. The fruit is not a true berry.

Blackberry is cultivated through out the world and they do well in temperate regions.

It contains a range of antioxidants. It contains subtancial amounts of poly phenolic compounds like ellagic acid, anthocyanins, tannins, quercetin, ellagitannins, gallic acid and cyanidins.

It is included among the high oxygen radical absorbance capacity fruit.

They contain high amounts of dietary fibre, magnesium, folic acid, vitamin K and vitamin C.

The seeds of blackberry contain very high amounts of alpha-linolenic acid (omega-3) and linoleic acid (omega-6) faty acids.

Nutrient values and weights given below are calculated for edible portion only. Up to 5% goes as waste due to caps and spoiled berries.

Blackberry bunch

Fruit nutrition: Blackberry nutrition

Nutrients	Units	Value per 100g	One cup 145g
Water	g	88.15	126.94
Energy	kcal	43	62
Carbohydrate	g	9.61	13.84
Protein	g	1.39	2.00
Lipid (fat)	g	0.49	0.71
Ash	g	0.37	0.53
Dietary fibre	g	5.3	7.6

Blackberry fruit carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One cup 145g
Sugars	g	4.88	7.03
Galactose	g	0.03	0.04
Sucrose	g	0.07	0.10
Fructose	g	2.40	3.46
Maltose	g	0.07	0.10
Glucose (dextrose)	g	2.31	3.33

Fruit facts: Minerals nutrition

Minerals	Units	Value per 100g	One cup 145g
Calcium	mg	29	42
Selenium	mcg	0.4	0.6
Iron	mg	0.62	0.89
Manganese	mg	0.65	0.93
Magnesium	mg	20	29
Copper	mg	0.17	0.24
Phosphorus	mg	22	32
Zinc	mg	0.53	0.76
Potassium	mg	162	233
Sodium	mg	1	1

Fruit facts: Vitamins nutrition

Vitamins	Units	Value per 100g	One cup 145g
Vitamin C	mg	21.0	30.2
Thiamin	mg	0.02	0.03
Riboflavin	mg	0.03	0.04
Niacin	mg	0.65	0.93
Pantothenic acid	mg	0.28	0.40
Vitamin B6	mg	0.03	0.04
Folate	mcg	25	36
Choline	mg	8.5	12.2
Vitamin A IU	IU	214	308
Lutein + zeaxanthin	mcg	118	170
Vitamin E (alpha-tocopherol)	mg	1.17	1.68
Vitamin K (phylloquinone)	mcg	19.8	28.5

Fruit facts: Blackberry lipids nutrition

Lipids	Units	Value per 100g	One cup 145g
Saturated fatty acids	g	0.01	0.02
Monounsaturated fatty acids	g	0.05	0.07
Polyunsaturated fatty acids	g	0.28	0.40

USDA National Nutrient Database (2009)

Fruit facts: Pear nutrition facts

2010-02-04T15:41:00.017+05:30

Updated in May 2010

Pear nutrition facts > pear facts > Health benefits

Pear (Pyrus communis) is a pomaceous fruit tree belonging to the genus Pyrus.

This fruit tree is cultivated in cool temperate region. Pear has originated from the foot hills of Tian Shan region in western China.

A number of varieties and cultivars of the tree are grown in Euorope and western Asia.
Pear contains good amount of antioxidants like vitamin C. They are low in allergins like benzoates and salicylates
It is rich is dietary fibre in insoluble form and functions as good laxative. The fruit is very low in fats and sodium. It contains fairly good amounts of potassium.
Nutrient values and weights given below are calculated for edible portion only. 10% of the weight is refuse in the form of seed, stem and core.

Pyrus communis

Pear fruit nutrition

Nutrients	Units	Value per 100g	One medium size 180g	One cup slices 140g
Water	g	83.71	158.03	117.19
Energy	kcal	58	103	81
Carbohydrate	g	15.46	27.52	21.64
Protein	g	0.38	0.68	0.53
Lipid (fat)	g	0.12	0.21	0.17
Ash	g	0.33	0.59	0.46
dietary fibre	g	3.1	5.5	4.3

Fruit facts: Pear carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One medium size 180g	One cup slices 140g
Sugars	g	9.80	17.44	13.72
Sucrose	g	0.78	1.39	1.09
Lactose	g	0.01	0.02	0.01
Glucose (dextrose)	g	2.76	4.91	3.86
Fructose	g	6.23	11.09	8.72
Maltose	g	0.01	0.02	0.01

Fruit facts: Pear minerals nutrition

Minerals	Units	Value per 100g	One medium size 180g	One cup slices 140g
Calcium	mg	9	16	13
Fluoride	mcg	2.2	3.9	3.1
Iron	mg	0.17	0.30	0.24
Copper	mg	0.08	0.15	0.12
Magnesium	mg	7	12	10
Sodium	mg	1	2	1
Potassium	mg	119	212	167
Phosphorus	mg	11	20	15
Zinc	mg	0.10	0.18	0.14
Manganese	mg	0.05	0.09	0.07
Selenium	mcg	0.1	0.2	0.1

Fruit facts: Pear vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One medium size 180g	One cup slices 140g
Vitamin C	mg	4.2	7.5	5.9
Thiamin	mg	0.01	0.02	0.02
Riboflavin	mg	0.03	0.05	0.04
Niacin	mg	0.16	0.28	0.22
Pantothenic acid	mg	0.05	0.09	0.07
Vitamin B6	mg	0.03	0.05	0.04
Folate	mcg	7	12	10
Choline	mg	5.1	9.1	7.1
Vitamin A IU	IU	23	41	32
Vitamin E (alpha-tocopherol)	mg	0.12	0.21	0.17
Vitamin K (phylloquinone)	mcg	4.5	8.0	6.3

Fruit facts: Pear lipids nutrition

Lipids nutrition	Units	Value per 100g	One medium size 180g	One cup slices 140g
Saturated fatty acids	g	0.01	0.01	0.01
Monounsaturated fatty acids	g	0.03	0.05	0.04
Polyunsaturated fatty acids	g	0.03	0.05	0.04
Phytosterols	mg	8	14	11

Fruit facts: Pear amino acids nutrition

Amino acids	Units	Value per 100g	One medium size 180g	One cup slices 140g
Threonine	g	0.01	0.02	0.02
Proline	g	0.02	0.04	0.03
Isoleucine	g	0.01	0.02	0.02
Glutamic acid	g	0.03	0.05	0.04
Leucine	g	0.02	0.03	0.03
Alanine	g	0.01	0.03	0.02
Lysine	g	0.02	0.03	0.02
Arginine	g	0.01	0.02	0.01
Phenylalanine	g	0.01	0.02	0.02
Valine	g	0.02	0.03	0.02
Aspartic acid	g	0.11	0.19	0.15
Glycine	g	0.01	0.02	0.02
Serine	g	0.02	0.03	0.02

Source: USDA National Nutrient Database (2009)

Fruit facts: Watermelon nutrition facts

2010-02-04T14:40:00.009+05:30

Updated in May 2010

Watermelon nutrition > watermelon facts > Health benefits

Watermelon (Citrullus lanatus) is a tropical and subtropical vine like herb originating from South Africa.

Now it is being cultivated in all tropical and subtropical regions of the world. It has good levels of antioxidants. Watermelon is a good source of vitamin C.

The fruit contains high levels of amino acid citrulline. It contains large amounts of lycopene and beta carotene.

Nutrient values and weights given below are calculated for edible portion only. About 50% of the fruit goes waste as cutting loss, rind and seeds.

Watermelon

Watermelon fruit nutrition

Nutrients	Units	Value per 100g	One cup diced 150g	One wedge 280g
Water	g	91.45	139.00	261.55
Energy	kcal	30	46	86
Carbohydrate	g	7.55	11.48	21.59
Protein	g	0.61	0.93	1.74
Lipid (fat)	g	0.15	0.23	0.43
Ash	g	0.25	0.38	0.71
Dietary fibe	g	0.4	0.6	1.1

Fruit facts: Watermelon carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup diced 150g	One wedge 280g
Sugars	g	6.20	9.42	17.73
Sucrose	g	1.21	1.84	3.46
Maltose	g	0.06	0.09	0.17
Glucose (dextrose)	g	1.58	2.40	4.52
Fructose	g	3.36	5.11	9.61

Fruit facts: Minerals nutrition

Minerals	Units	Value per 100g	One cup diced 150g	One wedge 280g
Calcium	mg	7	11	20
Fluoride	mcg	1.5	2.3	4.3
Iron	mg	0.24	0.36	0.69
Copper	mg	0.04	0.06	0.12
Magnesium	mg	10	15	29
Sodium	mg	1	2	3
Phosphorus	mg	11	17	31
Zinc	mg	0.10	0.15	0.29
Potassium	mg	1128	170	320
Manganese	mg	0.04	0.06	0.11
Selenium	mcg	0.4	0.6	1.1

Fruit facts: Watermelon vitamin nutrition

Vitamins	Units	Value per 100g	One cup diced 150g	One wedge 280g
Vitamin C	mg	8.1	12.3	23.2
Thiamin	mg	0.03	0.05	0.09
Riboflavin	mg	0.02	0.03	0.06
Niacin	mg	0.18	0.27	0.51
Pantothenic acid	mg	0.22	0.34	0.63
Vitamin B6	mg	0.05	0.07	0.13
Folate	mcg	3	5	9
Choline	mg	4.1	6.2	11.7
Vitamin A IU	IU	569	865	1627
Lycopene	mcg	4532	6889	12962
Lutein + zeaxanthin	mcg 8	9	12	23
Vitamin E (alpha-tocopherol)	mg	0.05	0.08	0.14
Vitamin K (phylloquinone)	mcg	0.1	0.2	0.3

Fruit facts: Watermelon lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup diced 150g	One wedge 280g
saturated fatty acids	g	0.02	0.02	0.05
Monounsaturated fatty acids	g	0.04	0.06	0.11
Polyunsaturated fatty acids	g	0.05	0.08	0.14
Phytosterols	mg	2	3	6

Fruit facts: Watermelon amino acids nutrition

Amino acids	Units	Value per 100g	One cup diced 150g	One wedge 280g
Threonine	g	0.03	0.04	0.08
Proline	g	0.02	0.04	0.07
Isoleucine	g	0.02	0.03	0.05
Glutamic acid	g	0.06	0.10	0.18
Leucine	g	0.02	0.03	0.05
Alanine	g	0.02	0.03	0.05
Lysine	g	0.06	0.09	0.18
Valine	g	0.02	0.02	0.05
Tyrosine	g	0.01	0.02	0.03
Phenylalanine	g	0.02	0.02	0.04
Serine	g	0.02	0.02	0.05
Arginine	g	0.06	0.09	0.17
Aspartic acid	g	0.04	0.06	0.11
Glycine	g	0.01	0.02	0.03

Source: USDA National Nutrient Database (2009)

image:Steve Evans

Fruit facts: Melon (cantaloupe) nutrition facts

2010-02-04T09:38:00.009+05:30

Updated in May 2010

Melon (cantaloupe) nutrition facts > melon facts > Health benefits

Melon (Cucumis melo) is an annual creeper belonging to genus Cucumis.

Melon is native to northwest India and is now now grown all over the world in the tropical and subtropical regions.

Various cultivars of melon plant have been evolved suitable to particular regions and people.

The fruit is a very good source of vitamin A, folic acid and potassium. Cantaloupe is also rich in vitamin C content and has antioxidant role in health. 100g of cantaloupe provides 20% of dietary vitamin C requirement.

Nutrient values and weights given below are calculated for edible portion only. 50% of the fruit gets wasted as refuse in the form of cavity contents, seeds and rind.

Melon fruit (cantaloupe variety)

Melon fruit nutrition

Nutrients	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Water	g	89.82	152.69	112.28
Energy	kcal	36	61	45
Carbohydrate	g	9.09	15.45	11.36
Protein	g	0.54	0.92	0.68
Lipid (fat)	g	0.14	0.24	0.17
Ash	g	0.41	0.70	0.51
Dietary fibre	g	0.8	1.4	1.0

Fruit facts: Melon carbohydrates nutrition

Carbohydrates in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Sugars	g	8.12	13.80	10.15
Fructose	g	2.96	5.03	3.70
Glucose (dextrose)	g	2.68	4.56	3.35
Sucrose	g	2.48	4.22	3.10

Fruit facts: Minerals nutrition

Minerals in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Calcium	mg	6	10	8
Selenium	mcg	0.7	1.2	0.9
Iron	mg	0.17	0.29	0.21
Manganese	mg	0.03	0.05	0.03
Magnesium	mg	10	17	12
Copper	mg	0.02	0.04	0.03
Phosphorus	mg	11	19	14
Zinc	mg	0.09	0.15	0.11
Sodium	mg	18	31	22
Potassium	mg	228	388	285

Fruit facts: Melon vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Vitamin C	mg	18.0	30.6	22.5
Thiamin	mg	0.04	0.07	0.05
Riboflavin	mg	0.01	0.02	0.02
Niacin	mg	0.42	0.71	0.52
Pantothenic acid	mg	0.16	0.26	0.19
Vitamin B6	mg	0.09	0.15	0.11
Folate	mcg	19	32	24
Choline	mg	7.6	12.9	9.5
Vitamin A IU	IU	50	85	62
Lutein + zeaxanthin	mcg	27	46	34
Vitamin E (alpha-tocopherol)	mg	0.02	0.03	0.03
Vitamin K (phylloquinone)	mcg	2.9	4.9	3.6

Fruit facts: Melon cantaloupe lipids nutrition

Lipids nutrition of cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Saturated fatty acids	g	0.04	0.07	0.05
Monounsaturated fatty acids	g	0.003	0.005	0.004
Polyunsaturated fattyacids	g	0.06	0.10	0.07

Fruit facts: Melon amino acids nutrition

Amino acids in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Threonine	g	0.01	0.02	0.02
Serine	g	0.02	0.04	0.03
Isoleucine	g	0.01	0.02	0.02
Proline	g	0.01	0.02	0.02
Leucine	g	0.02	0.03	0.02
Glycine	g	0.02	0.03	0.02
Lysine	g	0.02	0.03	0.02
Glutamic acid	g	0.15	0.26	0.19
Phenylalanine	g	0.02	0.03	0.02
Aspartic acid	g	0.09	0.15	0.11
Tyrosine	g	0.01	0.02	0.01
Alanine	g	0.04	0.08	0.06
Arginine	g	0.01	0.02	0.02
Valine	g	0.02	0.03	0.02

Source: USDA National Nutrient Database (2009)

Fruit facts: Grapefruit nutrition facts

2010-02-03T19:43:00.013+05:30

Updated in May 2010

Grapefruit nutrition facts > grapefruit facts > Health benefits

Grapefruit (Citrus x paradisi) is a tropical tree and is a hybrid. It is a hybrid between sweet orange (Citrus sinensis) of Jamaica and pomelo (Citrus maxima) of Indonesia. It was first bred by Captain Shaddock in Jamaica.

Grapefruit is a excellent source phytochemicals, antioxidants and micronutrients.

100g of grapefruit fruit provides nearly 50% of the daily requirement of vitamin C. It is also a good source of pectin fibre.

It contains high amounts of lycopene an antioxidant which gives the pink and red hue to the pulp of the fruit.

The seeds have been found to contain high levels of antioxidants. Its seed extract is claimed to have antibiotic properties.

The phytochemical naringin present in grapefruit increases the bio-availability of many of the drugs and medicines.

Nutrient values and weights given below are calculated for edible portion only. Approximately 50% of the fruit is wasted as peel, membranes, seed and core.

Slice of grapefruit

Fruit facts: Grapefruit nutrition

Nutrients	Units	Value per 100g	One cup sections 230g	One medium size 130g
Water	g	90.89	209.05	116.34
Energy	kcal	32	74	41
Carbohydrate	g	8.08	18.58	10.34
Protein	g	0.63	1.45	0.81
Lipid (fat)	g	0.10	0.23	0.13
Sugars	g	6.98	16.05	8.93
Ash	g	0.31	0.71	0.40
Dietary fibre	g	1.1	2.5	1.4

Fruit facts: Grape fruit minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup sections 230g	One medium size 130g
Calcium	mg	12	28	15
Selenium	mcg	0.3	0.7	0.4
Iron	mg	0.09	0.21	0.12
Fluoride	mcg	1.0	2.3	1.3
Magnesium	mg	8	18	10
Manganese	mg	0.01	0.03	0.02
Phosphorus	mg	8	18	10
Copper	mg	0.05	0.11	0.06
Potassium	mg	139	320	178
Zinc	mg	0.07	0.16	0.09

Fruit facts: Grapefruit vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sections 230g	One medium size 130g
Vitamin C	mg	34.4	79.1	44.0
Thiamin	mg	0.04	0.08	0.05
Riboflavin	mg	0.02	0.05	0.03
Niacin	mg	0.25	0.58	0.32
Pantothenic acid	mg	0.28	0.65	0.36
Vitamin B6	mg	0.04	0.10	0.05
Folate	mcg	10	23	13
Choline	mg	7.7	17.7	9.9
Vitamin A IU	IU	927	2132	1187
Lycopene	mcg	1135	2610	1453
Lutein + zeaxanthin	mcg	6	14	8
Vitamin E (alpha-tocopherol)	mg	0.13	0.30	0.17

Fruit facts: Grapefruit lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup sections 230g	One medium size 130g
Saturated fatty acids	g	0.01	0.03	0.02
Monounsaturated fatty acids	g	0.01	0.03	0.02
Polyunsaturated fatty acids	g	0.02	0.06	0.03

Fruit facts: Grapefruit amino acids nutrition

Amino acids	Units	Value per 100g	One cup sections 230g	One medium size 130g
Threonine	g	0.01	0.03	0.01
Serine	g	0.02	0.05	0.03
Leucine	g	0.01	0.03	0.02
Proline	g	0.05	0.12	0.07
Lysine	g	0.02	0.04	0.02
Glycine	g	0.01	0.03	0.02
Phenylalanine	g	0.04	0.09	0.05
Glutamic acid	g	0.16	0.37	0.21
Valine	g	0.01	0.03	0.02
Aspartic acid	g	0.11	0.26	0.14
Alanine	g	0.02	0.05	0.03
Arginine	g	0.07	0.16	0.09

Source: USDA National Nutrient Database (2009)

Fruit facts: Strawberry nutrition facts

2010-02-02T19:27:00.018+05:30

Updated in May 2010

Strawberry nutrition facts > Strawberry facts > Health benefits

Strawberry (Fragaria x ananassa) belongs to genus Fragaria and is a hybrid plant between Fragaria virginiana of North America and Fragaria chiloensis form Chile.

This hybrid has a typical aroma, flavour and bright red colour. In commercial production the hybrid has replaced the other species and a number of cultivars have been developed form it.

Strawberry is actually an accessory fruit as it develops from the receptacle which holds the ovaries.

Strawberry is a good source of flavonoids and vitamin C. 100g of it provides more than half the daily requirement of vitamin C. The fruit contains fair amount of dietary fibre.

Flavonoids like kaempferol and quercetin are particularly helpful in the regulation of the effects of the low density lipoproteins. Ellagic acid in this fruit binds to carcinogens, and protect us from cancer.

Nutrient values and weights given below are calculated for edible portion only. About 5% of strawberry is wasted as caps and stems.

Strawberry

Fruit facts: Strawberry nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g
Water	g	90.95	150.98
Energy	kcal	32	53
Carbohydrate	g	7.68	12.75
Protein	g	0.67	1.11
Lipid (fat)	g	0.30	0.50
Ash	g	0.40	0.66
Dietary fibre	g	2.0	3.3

Fruit facts: Carbohydrates nutrition

Carbohydrates nutition	Units	Value per 100g	One cup sliced 165g
Sugars	g	4.89	8.12
Sucrose	g	0.47	0.78
Glucose (dextrose)	g	1.99	3.30
Fructose	g	2.44	4.05

Fruit facts: Strawberry minerals nutrition

Minerals
Units Value per 100g One cup sliced 165g
Calcium mg 16 27
Selenium mcg 0.4 0.7
Iron mg 0.41 0.68
Fluoride mcg 4.4 7.3
Magnesium mg 13 22
Manganese mg 0.39 0.64
Phosphorus mg 24 40
Copper mg 0.05 0.08
Potassium mg 153 254
Zinc mg 0.14 0.23
Sodium mg 1 2

Fruit facts: Strawberry vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sliced 165g
Vitamin C	mg	58.8	97.6
Thiamin	mg	0.02	0.04
Riboflavin	mg	0.02	0.04
Niacin	mg	0.39	0.64
Pantothenic acid	mg	0.13	0.21
Vitamin B6	mg	0.05	0.08
Folate	mcg	24	40
Choline	mg	5.7	9.5
Betaine	mg	0.2	0.3
Vitamin A IU	IU	12	20
Vitamin E (alpha-tocopherol)	mg	0.29	0.48
Vitamin K (phylloquinone)	mcg	2.2	3.7

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup sliced 165g
Saturated fatty acids	g	0.02	0.03
Monounsaturated fatty acids	g	0.04	0.07
Polyunsaturated fatty acids	g	0.16	0.26
Phytosterols	mg	12	20

Fruit facts: Strawberry aminoacids nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g
Tryptophan	g	0.01	0.01
Serine	g	0.03	0.04
Threonine	g	0.02	0.03
Proline	g	0.02	0.03
Isoleucine	g	0.02	0.03
Glycine	g	0.03	0.04
Leucine	g	0.03	0.05
Glutamic acid	g	0.10	0.16
Lysine	g	0.03	0.04
Aspartic acid	g	0.15	0.25
Methionine	g	0.002	0.003
Alanine	g	0.03	0.06
Cystine	g	0.01	0.01
Histidine	g	0.01	0.02
Phenylalanine	g	0.02	0.03
Arginine	g	0.03	0.05
Valine	g	0.02	0.03
Tyrosine	g	0.02	0.04

Source: USDA National Nutrient Database (2009)

Fruit facts: Cherry nutrition facts

2010-02-02T11:59:00.006+05:30

Updated in May 2010

Cherry nutrition facts > cherry facts > health benefits

Cherry (Prunus avium) is a deciduous tree belonging to the genus Prunus. It is native to Europe, Northern Africa and Western Asia. Cherry is a drupe and contains one seed.

The fruit is low in sodium and high in calcium, phosphorus and potassium. It contains 13% sugars and provides instant energy. Fair amounts of vitamin c is present.

Except for the ripe cherry fruit all other parts of the tree including leaves and flowers are slightly toxic.

Nutrient values and weights given below are calculated for edible portion only. About 10% of the weight is wasted in the form of pits and stems.

Prunus avium

Fruit facts: Cherry nutrition

Nutrients	Units	Value per 100g	One cup without pits 150g
Water	g	82.25	126.67
Energy	kcal	63	97
Carbohydrate	g	16.01	24.66
Protein	g	1.06	1.63
Lipid (fat)	g	0.20	0.31
Dietary fibre	g	2.1	3.2
Ash	g	0.48	0.74

Fruit facts: Cherry carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup without pits 150g
Sugars	g	12.82	19.74
Sucrose	g	0.15	0.23
Fructose	g	5.37	8.27
Glucose (dextrose)	g	6.59	10.15
Galactose	g	0.59	0.91
Maltose	g	0.12	0.18

Fruit facts: Cherry minerals nutrition

Minerals	Units	Value per 100g	One cup without pits 150g
Calcium	mg	13	20
Manganese	mg	0.07	0.11
Iron	mg	0.36	0.55
Phosphorus	mg	21	32
Magnesium	mg	11	17
Potassium	mg	222	342
Zinc	mg	0.07	0.11
Copper	mg	0.06	0.09
Fluoride	mcg	2.0	3.1

Cherry fruit vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup without pits 150g
Vitamin C	mg	7.0	10.8
Thiamin	mg	0.03	0.04
Riboflavin	mg	0.03	0.05
Niacin	mg	0.15	0.24
Pantothenic acid	mg	0.20	0.31
Vitamin B6	mg	0.05	0.08
Folate	mcg	4	6
Choline	mg	6.1	9.4
Vitamin A IU	IU	64	99
Lutein + zeaxanthin	mcg	85	131
Vitamin E (alpha-tocopherol)	mg	0.07	0.11
Vitamin K (phylloquinone)	mcg	2.1	3.2

Cherry fruit lipids nutrition

Lipids	Units	Value per 100g	One cup without pits 150g
Saturated fatty acids	g	0.04	0.06
Monounsaturated fatty acids	g	0.05	0.07
Polyunsaturated fatty acids	g	0.05	0.08
Phytosterols	mg	12	18

Fruit facts: Cherry amino acids nutrition

Amino acids	Units	Value per 100g	One cup without pits 150g
Threonine	g	0.02	0.03
Serine	g	0.03	0.05
Isoleucine	g	0.02	0.03
Proline	g	0.04	0.06
Leucine	g	0.03	0.05
Glycine	g	0.02	0.04
Lysine	g	0.03	0.05
Glutamic acid	g	0.08	0.13
Methionine	g	0.01	0.02
Aspartic acid	g	0.57	0.88
Cystine	g	0.01	0.02
Histidine	g	0.02	0.02
Phenylalanine	g	0.02	0.04
Valine	g	0.02	0.04
Tyrosine	g	0.01	0.02
Arginine	g	0.02	0.03
Alanine	g	0.026	0.04

Source: USDA National Nutrient Database (2009)

Image:Gulmammad

Fruit facts: Apricot nutrition facts

2010-02-01T10:22:00.008+05:30

Updated in May 2010

Apricot nutrition facts > apricot facts > Health benefits

Apricot (Prunus armeniaca) is a small dense tree belonging to genus Prunus to which plum also belongs. Ancient evidence of cultivation of apricot tree is found in Eastern Europe and Western Asia. Presently the cultivation is wide spread.

The fruit is rich in a wide varities of carotenoids. The antioxidant properties of these cartenoids have been utilized in protection against cancer and cardiovascular diseases.

The apricot fruit contains good amounts of dietary fibre and used to treat constipation. Cyanogenic glycosides are found in high conscentrations in its seed.

good amounts of calcium, vitamin C and vitamin A are available in it. 100g of it gives 1omg of vitamin C

Nutrient values and weights given below are calculated for edible portion. 7% of the fruit is refuse in the form of pits.

Apricot

Fruit facts: Apricot nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Water	g	86.35	142.48	30.22
Energy	kcal	48	79	17
Protein	g	1.40	2.31	0.49
Carbohydrate	g	11.12	18.35	3.89
Lipid (fat)	g	0.39	0.64	0.14
Ash	g	0.75	1.24	0.26
Dietary fiber	g	2.0	3.3	0.7

Apricot fruit carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Sugars	g	9.24	15.25	3.23
Sucrose	g	5.87	9.69	2.05
Maltose	g	0.06	0.10	0.02
Fructose	g	0.94	1.55	0.33
Glucose (dextrose)	g	2.37	3.91	0.83

Fruit facts: Apricot minerals nutrition

Minerals	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Calcium	mg	13	21	5
Manganesium	mg	0.08	0.13	0.03
Iron	mg	0.39	0.64	0.14
Copper	mg	0.08	0.13	0.03
Magnesium	mg	10	16	4
Zinc	mg	0.20	0.33	0.07
Phosphorus	mg	23	38	8
Sodium	mg	1	2	0
Potassium	mg	259	427	91

Fruit facts: Vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Vitamin C	mg	10.0	16.5	3.5
Thiamin	mg	0.03	0.05	0.01
Riboflavin	mg	0.04	0.07	0.01
Niacin	mg	0.60	0.99	0.21
Pantothenic acid	mg	0.24	0.40	0.08
Vitamin B6	mg	0.05	0.09	0.02
Folate	mcg	9	15	3
Choline	mg	2.8	4.6	1.0
Vitamin A IU	IU	1926	3178	674
Vitamin E (alpha-tocopherol)	mg	0.89	1.47	0.31
Vitamin K (phylloquinone)	mcg	3.3	5.4	1.2

Fruit facts: Apricot lipids nutrition

Lipids	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Saturated fatty acids	g	0.03	0.05	0.01
Monounsaturated fatty acids	g	0.17	0.28	0.06
Polyunsaturated fatty acids	g	0.08	0.13	0.03
Phytosterols	mg	18	30	6

Fruit facts: Apricot amino acids nutrition

Amino acids nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 35g
Tryptophan	g	0.02	0.03	0.01
Serine	g	0.08	0.14	0.03
Threonine	g	0.05	0.08	0.02
Proline	g	0.10	0.17	0.04
Isoleucine	g	0.04	0.07	0.01
Glycine	g	0.04	0.07	0.01
Leucine	g	0.08	0.13	0.03
Glutamic acid	g	0.16	0.26	0.06
Lysine	g	0.10	0.16	0.03
Aspartic acid	g	0.31	0.52	0.11
Alanine	g	0.07	0.11	0.02
Histidine	g	0.03	0.05	0.01
Phenylalanine	g	0.05	0.09	0.02
Arginine	g	0.05	0.07	0.02
Tyrosine	g	0.03	0.05	0.01
Valine	g	0.05	0.08	0.02

USDA National Nutrient Database (2009)

Fruit facts: Guava nutrition facts

2010-01-31T18:43:00.005+05:30

Updated in May 2010

Guava nutrition facts > Guava facts > Health benefits

Guava (Psidium sp) are small tropical trees belonging to genus Psidium comprising nearly hundred species.

They are native plants of northern South America, southern Central America and Southeast Asia.

Guava are presently cultivated through out the tropical and subtropical regions of the world. Psidium guajava (apple guava) is the most cultivated species.

Guava fruit is rich in vitamin A, vitamin C and dietary fibre. Four times the dietary requirement of vitamin C is present in 100g of the fruit.

The high dietary fibre is contributed by the seeds and the fruit functions as good laxative. It contains omega-6 and omega-3 polyunsaturated fatty acids.

The fruit has good levels of potassium and magnesium. Antioxidants like polyphenols and carotenoids are present in considerable amounts.

In herbal medicine its leaves and bark are used for treating diarrhea, dysentery and fever.

Nutrient values and weights given below are calculated for edible portion. The skin portion of it makes up to 20% of the weight of the fruit.

Apple guava

Fruit facts: Guava nutrition

Nutrients	Units	Value per 100g	One cup 165g	One medium size 55g
Water	g	80.80	133.32	44.44
Energy	kcal	68	112	37
Carbohydrate	g	14.32	23.63	7.88
Protein	g	2.55	4.21	1.40
Lipid (fat)	g	0.95	1.57	0.52
Sugars	g	8.92	14.72	4.91
Ash	g	1.39	2.29	0.76
Dietary fibre	g	5.4	8.9	3.0

Fruit facts: Guava minerals nutrition

Minerals	Units	Value per 100g	One cup 165g	One medium size 55g
Calcium	mg	18	30	10
Selenium	mcg	0.6	1.0	0.3
Iron	mg	0.26	0.43	0.14
Manganese	mg	0.15	0.25	0.08
Magnesium	mg	22	36	12
Copper	mg	0.23	0.38	0.13
Phosphorus	mg	40	66	22
Zinc	mg	0.23	0.38	0.13
Sodium	mg	2	3	1
Potassium	mg	42	69	23

Fruit facts: Guava vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 165g	One medium size 55g
Vitamin C	mg	228.3	376.7	125.6
Thiamin	mg	0.067	0.111	0.037
Riboflavin	mg	0.04	0.07	0.02
Niacin	mg	1.08	1.79	0.60
Pantothenic acid	mg	0.45	0.74	0.25
Vitamin B6	mg	0.11	0.18	0.06
Folate	mcg	49	81	27
Choline	mg	7.6	12.5	4.2
Vitamin A, IU	IU	624	1030	343
Lycopene	mcg	5202	8587	2862
Vitamin E (alpha-tocopherol)	mg	0.73	1.20	0.40
Vitamin K (phylloquinone)	mcg	2.6	4.3	1.3

Fruit facts: Guava lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup 165g	One medium size 55g
Saturated fatty acids	g	0.27	0.45	0.15
Monounsaturated fatty acids	g	0.09	0.14	0.05
Polyunsaturated fatty acids	g	0.40	0.66	0.22

Fruit facts: Guava amino acids nutrition

Amino acids nutrition	Units	Value per 100g	One cup 165g	One medium size 55g
Tryptophan	g	0.02	0.04	0.01
Serine	g	0.08	0.12	0.04
Threonine	g	0.10	0.16	0.05
Proline	g	0.08	0.13	0.04
Isoleucine	g	0.09	0.15	0.05
Glycine	g	0.13	0.21	0.07
Leucine	g	0.17	0.28	0.09
Glutamic acid	g	0.33	0.55	0.18
Lysine	g	0.07	0.12	0.04
Aspartic acid	g	0.16	0.27	0.09
Methionine	g	0.02	0.03	0.01
Alanine	g	0.13	0.21	0.07
Phenylalanine	g	0.01	0.01	0.00
Histidine	g	0.02	0.04	0.01
Tyrosine	g	0.03	0.05	0.02
Arginine	g	0.07	0.11	0.04
Valine	g	0.09	0.14	0.05

Source: USDA National Nutrient Database (2009)

Fruit facts: Grape nutrition facts

2010-01-31T18:39:00.008+05:30

Updated in May 2010

Grape nutrition facts > Grape facts > health benefits

Grape (Vitis vinifera) is deciduous, perennial woody vine belonging to the genus Vitis.

The fruit is a true berry and is eaten raw as well as used in many preparations like juice, jam, jelly and wine.

Grape fruit plant is a native of Mediterranean region and is presently cultivated all over the world.

The fruit contains good amount of B vitamins like B1, B2 and B6. It is rich in vitamin C and vitamin K and 100g of it provides 20% of our daily requirements of both.

The fruit contains excellent amounts of magnesium, phosphorus and potassium. Grape is low in sodium and fatty acids.

The fruit has phytochemicals like resveratrol which is a potent polyphenol antioxidant and is found to be beneficial in inhibiting cardiovascular disease, cancer, degenerative nerve disorders and Alzheimer's disease.

Anthocyanins and catechins are other antioxidants available in abundance in red and white varieties respectively.

Grape fruit seed oil is rich in tocopherols and phytosterols.

Nutrient values and weights given below are calculated for edible portion of European varieties like seedless Thompson. Refuse is about 5%.

Thompson seedless variety

Fruit facts: Grape nutrition

Nutrients	Units	Value per 100g	One cup 150g	10 numbers 50g
Water	g	80.54	121.62	39.46
Energy	kcal	69	104	34
Carbohydrate	g	18.10	27.33	8.87
Protein	g	0.72	1.09	0.35
Lipid (fat)	g	0.16	0.24	0.08
Ash	g	0.48	0.72	0.24
Dietary fibre	g	0.9	1.4	0.4

Fruit facts: Grape Carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup 150g	10 numbers 50g
Sugars	g	15.48	23.37	7.59
Fructose	g	8.13	12.28	3.98
Glucose (dextrose)	g	7.20	10.87	3.53
Sucrose	g	0.15	0.23	0.07

Fruit facts: Grape mineral nutrition

Minerals	Units	Value per 100g	One cup 150g	10 numbers 50g
Calcium	mg	10	15	5
Iron	mg	0.36	0.54	0.18
Magnesium	mg	7	11	3
Phosphorus	mg	20	30	10
Potassium	mg	191	288	94
Sodium	mg	2	3	1
Zinc	mg	0.07	0.11	0.03
Copper	mg	0.13	0.19	0.06
Manganese	mg	0.07	0.11	0.04
Fluoride	mcg	7.8	11.8	3.8
Selenium	mcg	0.1	0.2	0.0

Fruit facts: Grape vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 150g	10 numbers 50g
Vitamin C	mg	10.8	16.3	5.3
Thiamin	mg	0.07	0.10	0.03
Riboflavin	mg	0.07	0.11	0.03
Niacin	mg	0.19	0.28	0.09
Pantothenic acid	mg	0.05	0.08	0.03
Vitamin B6	mg	0.09	0.13	0.04
Folate	mcg	2	3	1
Choline	mg	5.6	8.5	2.7
Vitamin A IU	IU	66	100	32
Vitamin E (alpha-tocopherol)	mg	0.19	0.29	0.09
Vitamin K (phylloquinone)	mcg	14.6	22.0	7.2

Fruit facts: Grape lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup 150g	10 numbers 50g
Saturated fatty acids	g	0.05	0.08	0.03
Monounsaturated fatty acids	g	0.01	0.01	0.00
Polyunsaturated fatty acids	g	0.05	0.07	0.02
Phytosterols	mg	4	6	2

Fruit facts: Grape amino acids nutrition

Amino acids	Units	Value per 100g	One cup 150g	10 numbers 50g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.02	0.03	0.01
Threonine	g	0.02	0.03	0.01
Proline	g	0.08	0.12	0.04
Isoleucine	g	0.01	0.02	0.01
Glycine	g	0.02	0.02	0.01
Leucine	g	0.02	0.03	0.01
Glutamic acid	g	0.08	0.12	0.04
Lysine	g	0.03	0.04	0.01
Aspartic acid	g	0.04	0.06	0.02
Methionine	g	0.01	0.01	0.00
Alanine	g	0.02	0.03	0.01
Cystine	g	0.01	0.02	0.01
Histidine	g	0.02	0.03	0.01
Phenylalanine	g	0.02	0.03	0.01
Arginine	g	0.13	0.20	0.06
Valine	g	0.02	0.03	0.01
Tyrosine	g	0.01	0.02	0.01

Sources: USDA National Nutrient Database (2009)

Fruit facts: Pomegranate nutrition facts

2010-01-29T18:51:00.006+05:30

Updated in May 2010

Pomegranate nutrition facts > Pomegranate facts > Health benefits

Pomegranate (Punica granatum) is a small deciduous fruit bearing tree. It is a native of Iran region.
Pomegranate tree now cultivated all over the world. In Asian region its fruit, flower and bark are used in various herbal preparations.
Its aril juice is rich in vitamin C and provides in 100 ml about 15% of the daily requirement of an adult.
It is a good source of B vitamins, especially vitamin B5 and pantothenic acid.
Pomegranate is very low in sodium and rich in potassium, being useful in the control of hypertension.
Its juice is abundant in poyphenols in a form of tannins known as punicalagins. These tannins are very effective antioxidants.
Fairly good amount of dietary fibre is available when the arils are eaten raw.

Many studies have shown that it has special medicinal properties and is useful in the efforts for the control of atherosclerosis and chronic cardiovascular diseases.
Nutrient values and weights given below are calculated for edible portion. Skin and membrane constitute nearly 45% of weight of the fruit.

Pomegranate arils

Fruit facts: Pomegranate nutrition

Nutrients	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Water	g	77.93	219.76	67.80
Energy	kcal	83	234	72
Protein	g	1.67	4.71	1.45
Carbohydrate	g	18.70	52.73	16.27
Lipid (fat)	g	1.17	3.30	1.02
Sugars	g	13.67	38.55	11.89
Dietary fibre	g	4.0	11.3	3.5
Ash	g	0.53	1.49	0.46

Fruit facts: Pomegranate minerals nutrition

Minerals	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Calcium	mg	10	28	9
Selenium	mcg	0.5	1.4	0.4
Iron	mg	0.30	0.85	0.26
Manganese	mg	0.12	0.34	0.10
Magnesium	mg	12	34	10
Copper	mg	0.16	0.45	0.14
Phosphorus	mg	36	102	31
Zinc	mg	0.35	0.99	0.30
Sodium	mg	3	8	3
Potassium	mg	236	666	205

Fruit facts: Pomegranate vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Vitamin C	mg	10.2	28.8	8.9
Thiamin	mg	0.07	0.19	0.06
Riboflavin	mg	0.05	0.15	0.05
Niacin	mg	0.29	0.83	0.26
Pantothenic acid	mg	0.38	1.06	0.33
Vitamin B6	mg	0.08	0.21	0.07
Folate	mcg	38	107	33
Choline	mg	7.6	21.4	6.6
Vitamin K (phylloquinone)	mcg	16.4	46.2	14.3

Fruit Facts: Pomegranate lipids nutrition

Lipids nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Saturated fatty acids	g	0.12	0.34	0.10
Monounsaturated fatty acids	g	0.09	0.26	0.08
Polyunsaturated fatty acids	g	0.08	0.22	0.07

USDA National Nutrient Database (2009)

Fruit facts: Orange nutrition facts

2010-01-29T10:23:00.012+05:30

Updated in May 2010

Ornage nutrition facts > Orange facts> Health benefits

Orange (Citrus sinensis) is small flowering tree with ever green leaves.

It belongs to genus Citrus to which all citrus trees like limes and lemons belong. It is a native of Southeast Asia.

Orange fruit contains B vitamins and vitamin C. Nearly 75% of the dietary requirement of vitamin C is available in 100g of this fruit.

Orange contains fairly good amounts of potassium and is free from sodium, making it an ideal fruit for people with hypertension.

Phytonutrients like flavanones, hesperetin, anthocyanins are present, especially in the peel.

Orange has wide variety of antioxidants like vitamin C and polyphenols.

The flavanone herperidin present in it is known to lower the hypertension and cholesterol and reduce inflammation.

It is an excellent source of dietary fibre when comsumed raw.

Nutrient values and weights given below are calculated for the edible portion of all varieties of oranges. About 27% of it refuse in the form of seeds and peel.

Orange tree (enlarge)

Fruit facts: Orange nutrition

Nutrients	Units	Value per 100g	One cup sections 180g	One medium size 130g
Water	g	86.75	156.15	113.64
Energy	kcal	47	85	62
Protein	g	0.94	1.69	1.23
Carbohydrate	g	11.75	21.15	15.39
Lipid (fat)	g	0.12	0.22	0.16
Sugars	g	9.35	16.83	12.25
Dietary fibre	g	2.4	4.3	3.1
Ash	g	0.44	0.79	0.58

Fruit facts: Orange mineral nutrition

Minerals	Units	Value per 100g	One cup sections 180g	One medium size 130g
Calcium	mg	40	72	52
Selenium	mcg	0.5	0.9	0.7
Iron	mg	0.10	0.18	0.13
Manganese	mg	0.03	0.06	0.03
Magnesium	mg	10	18	13
Copper	mg	0.05	0.08	0.06
Phosphorus	mg	14	25	18
Zinc	mg	0.07	0.13	0.09
Potassium	mg	181	326	237

Fruit facts: Orange vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sections 180g	One medium size 130g
Vitamin C	mg	53.2	95.8	69.7
Thiamin	mg	0.09	0.16	0.11
Riboflavin	mg	0.04	0.07	0.05
Niacin	mg	0.28	0.51	0.37
Pantothenic acid	mg	0.25	0.45	0.33
Vitamin B6	mg	0.06	0.11	0.08
Folate	mcg	30	54	39
Choline	mg	8.4	15.1	11.0
Vitamin A, IU	IU	225	405	295
Vitamin E (alpha-tocopherol)	mg	0.18	0.32	0.24

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup sections 180g	One medium size 130g
Saturated fatty acids	g	0.02	0.03	0.02
Monounsaturated fatty acids	g	0.02	0.04	0.03
Polyunsaturated fatty acids	g	0.03	0.05	0.03

Fruit facts: Orange amino acids nutrition

Amino acids	Units	Value per 100g	One cup section 180g	One medium size 130g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.03	0.06	0.04
Threonine	g	0.02	0.03	0.02
Proline	g	0.05	0.08	0.06
Isoleucine	g	0.03	0.05	0.03
Glycine	g	0.09	0.17	0.12
Leucine	g	0.02	0.04	0.03
Glutamic acid	g	0.09	0.17	0.12
Lysine	g	0.05	0.09	0.06
Aspartic acid	g	0.11	0.21	0.15
Methionine	g	0.02	0.04	0.03
Alanine	g	0.05	0.09	0.07
Cystine	g	0.01	0.02	0.01
Histidine	g	0.02	0.03	0.02
Phenylalanine	g	0.03	0.06	0.04
Arginine	g	0.07	0.12	0.09
Valine	g	0.04	0.07	0.05
Tyrosine	g	0.02	0.03	0.02

USDA National Nutrient Database (2009)

Fruit facts: Papaya nutrition facts

2010-01-28T11:05:00.011+05:30

Updated in May 2010

Papaya nutrition facts > Papaya facts > Health benefits

Papaya (Carica papaya) is a tree like plant belonging to genus Carica. This plant is tropical in origin and is native plant of northern South America and southern Central America. The ripe fruit is eaten raw while the unripe one is used in food preparations. The unripe fruit contains the enzyme papain and is used in cuisine for tenderizing meat.
Papaya fruit is an excellent source of vitamin C and 100g of it fulfils the daily requirement of vitamin C. It contains fair amount of potassium and is very low in sodium thus becoming the fruit of choice for people with hypertension. It has considerable amount of vitamin A, vitamin B6 and dietary fibre. Papaya has the benefit of antioxidant due to presence of phytochemicals and cartenoids.
Nutrient values and weights are for edible portion. Refuse like seeds and skin form 33% of the fruit weight.

Papaya tree (enlarge)

Fruit facts: Papaya nutrition

Nutrients	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Water	g	88.83	124.36	270.04
Energy	kcal	39	55	119
Protein	g	0.61	0.85	1.85
Carbohydrate	g	9.81	13.73	29.82
Lipid (fat)	g	0.14	0.20	0.43
Sugars	g	5.90	8.26	17.94
Dietary fibre	g	1.8	2.5	5.5
Ash	g	0.61	0.85	1.85

Fruit facts: Papaya minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Calcium	mg	24	34	73
Selenium	mcg	0.6	0.8	1.8
Iron	mg	0.10	0.14	0.30
Manganese	mg	0.01	0.02	0.03
Magnesium	mg	10	14	30
Copper	mg	0.02	0.02	0.05
Phosphorus	mg	5	7	15
Zinc	mg	0.07	0.10	0.21
Sodium	mg	3	4	9
Potassium	mg	257	360	781

Fruit facts: Papaya vitamin nutrition

Vitamin nutrition	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Vitamin C	mg	61.8	86.5	187.9
Thiamin	mg	0.03	0.04	0.082
Riboflavin	mg	0.032	0.045	0.10
Niacin	mg	0.34	0.47	1.03
Pantothenic acid	mg	0.22	0.31	0.66
Vitamin B6	mg	0.02	0.03	0.06
Folate	mcg	38	53	116
Choline	mg	6.1	8.5	18.5
Vitamin A, IU	IU	1094	1532	3326
Vitamin E (alpha-tocopherol)	mg	0.73	1.02	2.22
Vitamin K (phylloquinone)	mcg	2.6	3.6	7.9

Fruit facts: Papaya lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Saturated fatty acid	g	0.04	0.06	0.13
Monounsaturated fatty acid	g	0.04	0.05	0.12
Polyunsaturated faty acid	g	0.03	0.04	0.09

Fruit facts: Papaya amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Tryptophan	g	0.01	0.01	0.02
Threonine	g	0.01	0.02	0.03
Isoleucine	g	0.01	0.01	0.02
Leucine	g	0.02	0.02	0.05
Lysine	g	0.03	0.04	0.08
Methionine	g	0.002	0.003	0.006
Phenylalanine	g	0.01	0.01	0.03
Tyrosine	g	0.01	0.01	0.02
Valine	g	0.01	0.01	0.03
Arginine	g	0.01	0.01	0.03
Histidine	g	0.01	0.01	0.02
Alanine	g	0.01	0.02	0.04
Aspartic acid	g	0.05	0.07	0.15
Glutamic acid	g	0.03	0.05	0.10
Glycine	g	0.02	0.03	0.06
Proline	g	0.01	0.01	0.03
Serine	g	0.02	0.02	0.05

Source: USDA National Nutrient Database (2009)

Fruit facts: Mango nutrition facts

2010-01-27T19:43:00.006+05:30

Updated in May 2010

Mango nutrition facts > Mango facts > health benefits

Mango belong to the genus Mangifera. It is a tropical tree and is native of India.There are a number of species under this genus. Now it is cultivated widely in tropical and subtropical regions. This is a nutritious fruit containing fair amounts of phytochemicals and nutrients. It is a good source of polyphenols, carotenoids, vitamin C, vitamin B6 and dietary fibre. This fruit also contains fair amounts of sugars and is a good source of energy.

Nutrient values and weights calculated for edible portion. About 31% of the fruit is refuse comprising seed and skin.

Mango (enlarge)

Fruit facts: Mango nutrition

Nutrients	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Water	g	81.71	134.82	169.14
Energy	kcal	65	107	135
Carbohydrate	g	17.00	28.05	35.19
Protein	g	0.51	0.84	1.06
Lipid (fat)	g	0.27	0.45	0.56
Sugars	g	14.80	24.42	30.64
Dietary fibre	g	1.8	3.0	3.7
Ash	g	0.50	0.82	1.03

Fruit facts: Mango minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Calcium	mg	10	16	21
Selenium	mcg	0.6	1.0	1.2
Iron	mg	0.13	0.21	0.27
Manganese	mg	0.03	0.05	0.06
Magnesium	mg	9	15	19
Copper	mg	0.11	0.18	0.23
Phosphorus	mg	11	18	23
Zinc	mg	0.04	0.06	0.08
Sodium	mg	2	3	4
Potassium	mg	16	26	32

Fruit facts: Mango vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Vitamin C	mg	27.7	45.7	57.3
Thiamin	mg	0.06	0.10	0.12
Riboflavin	mg	0.06	0.09	0.12
Niacin	mg	0.58	0.96	1.21
Pantothenic acid	mg	0.16	0.26	0.33
Vitamin B6	mg	0.13	0.22	0.28
Folate	mcg	14	23	29
Choline	mg	7.6	12.5	15.7
Vitamin A	mcg	38	63	79
Vitamin E (alpha-tocopherol)	mg	1.12	1.85	2.32
Vitamin K (phylloquinone)	mcg	4.2	6.9	8.7

Fruit facts: Mango lipids nutrition

Lipids	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Saturated fatty acids	g	0.07	0.11	0.14
Monounsaturated fatty acids	g	0.10	0.17	0.21
Polyunsaturated fatty acids	g	0.05	0.08	0.11

Fruit facts: Mango amino acids nutrition

Amino acids	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Tryptophan	g	0.01	0.01	0.02
Serine	g	0.02	0.04	0.05
Threonine	g	0.02	0.03	0.04
Proline	g	0.02	0.03	0.04
Isoleucine	g	0.02	0.03	0.04
Glycine	g	0.02	0.04	0.04
Leucine	g	0.03	0.05	0.06
Glutamic acid	g	0.06	0.10	0.12
Lysine	g	0.04	0.07	0.09
Aspartic acid	g	0.04	0.07	0.09
Methionine	g	0.01	0.01	0.01
Alanine	g	0.05	0.08	0.11
Phenylalanine	g	0.02	0.03	0.04
Histidine	g	0.01	0.02	0.03
Tyrosine	g	0.01	0.02	0.02
Arginine	g	0.02	0.03	0.04
Valine	g	0.03	0.04	0.05

Source: USDA National Nutrient Database (2009)

Fruit facts: Peach fruit nutrition facts

2010-01-25T18:55:00.013+05:30

Updated in May 2010

Peach nutrition facts > Peach facts > Health benefits

The peach (Prunus persica) is a deciduous tree and is a native of China. The fruit is low in proteins, fats, sodium and cholesterol. A medium sized fruit gives 30 Cal. 100g of gives 10g of carbohydrates. Considerable levels of vitamin C, vitamin A, iron and potassium are available in peach. Peach has dietary fibre and provides roughage. Peach is the official state fruit of the State of Georgia.

Nutrient values and weights are calculated for edible portion of it. Pit contribute towards 4% of the weight towards waste refuse.

Peach (enlarge)

Fruit facts: Peach nutrition

Nutrients	Units	Value per 100g	One cup slices 155g	One medium fruit 150g
Water	g	88.87	136.86	133.31
Energy	kcal	39	60	58
Protein	g	0.91	1.40	1.36
Carbohydrate	g	9.54	14.69	14.31
Lipid (fat)	g	0.25	0.39	0.38
Ash	g	0.43	0.66	0.65
Dietary fibre	g	1.5	2.3	2.2

Fruit facts: Peach carbohydrate nutrition

Carbohydrates nutrition facts	Units	Value per 100g	One cup slices 155g	One medium size 150g
Sugars	g	8.39	12.92	12.59
Sucrose	g	4.76	7.33	7.14
Fructose	g	1.53	2.36	2.29
Glucose (dextrose)	g	1.95	3.00	2.92
Galactose	g	0.06	0.09	0.09
Maltose	g	0.08	0.12	0.12

Fruit facts: Peach mineral nutrition

Minerals nutrition facts	Units	Value per 100g	One cup slices 155g	One medium size 150g
Calcium	mg	6	9	9
Selenium	mcg	0.1 2	0.2	0.1
Iron	mg	0.25	0.39	0.38
Fluoride	mcg	4.0	6.2	6.0
Magnesium	mg	9	14	14
Manganese	mg	0.06	0.09	0.09
Phosphorus	mg	20	31	30
Copper	mg	0.07	0.11	0.10
Potassium	mg	190	293	285
Zinc	mg	0.17	0.26	0.26

Fruit facts: Peach vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup slices 155g	One medium size 150g
Vitamin C	mg	6.6	10.2	9.9
Thiamin	mg	0.02	0.04	0.04
Riboflavin	mg	0.03	0.05	0.05
Niacin	mg	0.81	1.24	1.21
Pantothenic acid	mg	0.15	0.24	0.23
Vitamin B6	mg	0.03	0.04	0.04
Folate	mcg	4	6	6
Choline	mg	6.1	9.4	9.2
Betaine	mg	0.3	0.5	0.5
Vitamin A, RAE	mcg	16	25	24
Vitamin A, IU	IU	326	502	489
Vitamin E (alpha-tocopherol)	mg	0.73	1.12	1.09
Vitamin K (phylloquinone)	mcg	2.6	4.0	3.9

Fruit facts: Peach lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup slices 155g	One medium size 150g
Saturated fatty acids	g	0.02	0.03	0.03
Monounsaturated fatty acids	g	0.07	0.10	0.10
Polyunsaturated fatty acids	g	0.09	0.13	0.13
Phytosterols	mg	10	15	15

Fruit facts: Peach amino acids nutrition

Amino acids	Units	Value per 100g	One cup slices 155g	One medium size 150g
Tryptophan	g	0.010	0.015	0.015
Serine	g	0.032	0.049	0.048
Threonine	g	0.016	0.025	0.024
Proline	g	0.018	0.028	0.027
Isoleucine	g	0.017	0.026	0.026
Glycine	g	0.021	0.032	0.032
Leucine	g	0.027	0.042	0.041
Glutamic acid	g	0.056	0.086	0.084
Lysine	g	0.030	0.046	0.045
Aspartic acid	g	0.418	0.644	0.627
Methionine	g	0.010	0.015	0.015
Alanine	g	0.028	0.043	0.042
Cystine	g	0.012	0.018	0.018
Histidine	g	0.013	0.020	0.019
Phenylalanine	g	0.019	0.029	0.029
Arginine	g	0.018	0.028	0.027
Valine	g	0.022	0.034	0.033
Tyrosine	g	0.014	0.022	0.021

Source: USDA National Nutrient Database (2009)

Fruit facts: Plum nutrition facts

2010-01-25T15:15:00.008+05:30

Updated in May 2010

Plum nutrition facts > Plum facts > Health benefits

Plum belongs to the genus Prunus and this genus comprises many fruit bearing trees like apricot, cherries and peaches.

It has fair amount of carbohydrates , but poor in proteins and fats. Plum is low in calories.

The fruit is free from cholesterol and sodium. This makes it an ideal fruit for persons with heart ailments.

It has substantial amounts of vitamin A, vitamin C, calcium, iron, magnesium and potassium.

It contains fair amount of fibres when comsumed with skin and corrects constipation.

Nutrient values and weights are calculated for edible portion. Plum contains refuse in the form of pits contributing 6% of the weight.

Plums (enlarge)

Fruit facts: Plum nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Water	g	87.23	143.93	57.57
Energy	kcal	46	76	30
Protein	g	0.70	1.15	0.46
Carbohydrate	g	11.42	18.84	7.54
Lipids	g	0.28	0.46	0.18
Ash	g	0.37	0.61	0.24
Dietary fibre	g	1.4	2.3	0.9

Fruit facts: Plum carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Sugars	g	9.92	16.37	6.55
Sucrose	g	1.57	2.59	1.04
Fructose	g	3.07	5.07	2.03
Glucose	g	5.07	8.37	3.35
Galactose	g	0.14	0.23	0.09
Maltose	g	0.08	0.13	0.05

Fruit facts: Plum mineral nutrition

Minerals nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Calcium	mg	6	10	4
Fluoride	mcg	2.0	3.3	1.3
Iron	mg	0.17	0.28	0.11
Manganese	mg	0.05	0.09	0.03
Magnesium	mg	7	12	5
Copper	mg	0.06	0.09	0.04
Phosphorus	mg	16	26	11
Zinc	mg	0.10	0.17	0.07
Potassium	mg	157	259	104

Fruit facts: Plum vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Vitamin C	mg	9.5	15.7	6.3
Thiamin	mg	0.03	0.05	0.02
Riboflavin	mg	0.03	0.04	0.02
Niacin	mg	0.42	0.69	0.28
Pantothenic acid	mg	0.14	0.22	0.09
Vitamin B6	mg	0.03	0.05	0.02
Folate	mcg	5	8	3
Choline	mg	1.9	3.1	1.3
Vitamin A, RAE	mcg	17	28	11
Vitamin A, IU	IU	345	569	228
Vitamin E (alpha-tocopherol)	mg	0.26	0.43	0.17
Vitamin K (phylloquinone)	mcg	6.4	10.6	4.2

Fruit facts: Lipids nutrition

Lipids	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Saturated fatty acids	g	0.02	0.03	0.01
Monounsaturated fatty acids	g	0.13	0.22	0.09
Polyunsaturated fatty acids	g	0.04	0.07	0.03
Phytosterols	mg	7	12	5

Fruit facts: Plum amino acids nutrition

Amino acids	Units	Valu per 100g	One cup sliced 165g	One medium size 65g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.02	0.04	0.02
Threonine	g	0.01	0.02	0.01
Proline	g	0.03	0.05	0.02
Isoleucine	g	0.01	0.02	0.01
Glycine	g	0.01	0.02	0.01
Leucine	g	0.02	0.03	0.01
Glutamic acid	g	0.04	0.06	0.02
Lysine	g	0.02	0.03	0.01
Aspartic acid	g	0.35	0.58	0.23
Methionine	g	0.01	0.01	0.01
Alanine	g	0.03	0.05	0.02
Histidine	g	0.01	0.02	0.01
Phenylalanine	g	0.01	0.02	0.01
Arginine	g	0.01	0.02	0.01
Valine	g	0.02	0.03	0.01
Tyrosine	g	0.01	0.01	0.01

Source: USDA National Nutrient Database (2009)

Fruit facts: Banana nutrition facts

2010-01-25T11:53:00.008+05:30

Updated in May 2010

Banana nutrition facts > banana facts > Health benefits

Banana (Musa acuminata Colla) is a tropical fruit bearing plant native to Southeast Asia. It comes in a number of varieties. Some of the fruit are eaten raw whereas some varieties are cooked.
Banana fruit is a valuable source for vitamin C, vitamin B6 and potassium. Its low sodium and high potassium content makes it ideal food for people with hypertension. The use of this fruit is linked to lowered risk of colon and rectal cancer.
Nearly 36% of the weight is refuse in the form of skin. Nutrient values and weights are given for edible portion.

Banana (enlarge)

Fruit facts: Banana nutrition

Nutrients	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Water	g	74.91	168.55	88.39
Energy	kcal	89	200	105
Carbohydrate	g	22.84	51.39	26.95
Protein	g	1.09	2.45	1.29
lipid (fat)	g	0.33	0.74	0.39
Ash	g	0.82	1.84	0.97
Dietary fibre	g	2.6	5.8	3.1

Fruit facts: Banana carbohydrate nutrition

Carbohydrate nutrition	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Sugars	g	12.23	27.52	14.43
Starch	g	5.38	12.11	6.35
Sucrose	g	2.39	5.38	2.82
Fructose	g	4.85	10.91	5.72
Glucose	g	4.98	11.21	5.88
Maltose	g	0.01	0.02	0.01

Fruit facts: Banana mineral nutrition

Minerals	Units	Valu per 100g	One cup mashed 225g	On medium size 120g
Potassium	mg	358	806	422
Calcium	mg	5	11	6
Selenium	mcg	1.0	2.2	1.2
Iron	mg	0.26	0.58	0.31
Fluoride	mcg	2.2	5.0	2.6
Magnesium	mg	27	61	32
Manganese	mg	0.270	0.608	0.319
Phosphorus	mg	22	50	26
Sodium	mg	1	2	1
Copper	mg	0.078	0.176	0.092
Zinc	mg	0.15	0.34	0.18

Fruit facts: Banana vitamin nutrition

Vitamins	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Vitamin C	mg	8.7	19.6	10.3
Thiamin	mg	0.031	0.070	0.037
Riboflavin	mg	0.073	0.164	0.086
Niacin	mg	0.665	1.496	0.785
Pantothenic acid	mg	0.334	0.752	0.394
Vitamin B6	mg	0.367	0.826	0.433
Folate	mcg	20	45	24
Vitamin A, RAE	mcg	3	7	4
Vitamin A	IU	64	144	76
Vitamin E (alpha-tocopherol)	mg	0.10	0.23	0.12
Vitamin K (phylloquinone)	mcg	0.5	1.1	0.6

Fruit facts: Banana lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Saturated fatty acids	g	0.11	0.25	0.13
Monounsaturated fatty acids	g	0.03	0.07	0.04
Polyunsaturated fatty acids	g	0.07	0.16	0.09
Phytosterols	mg	16	36	19

Fruit facts: Banana amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup mashe 225g	One medium size 120g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.04	0.09	0.05
Threonine	g	0.03	0.06	0.03
Proline	g	0.03	0.06	0.03
Isoleucine	g	0.03	0.06	0.03
Glycine	g	0.04	0.09	0.05
Leucine	g	0.07	0.15	0.08
Glutamic acid	g	0.15	0.34	0.18
Lysine	g	0.05	0.11	0.06
Aspartic acid	g	0.12	0.28	0.15
Methionine	g	0.01	0.02	0.01
Alanine	g	0.04	0.09	0.05
Cystine	g	0.01	0.02	0.01
Histidine	g	0.08	0.17	0.09
Arginine	g	0.05	0.11	0.06
Phenylalanine	g	0.05	0.11	0.06
Valine	g	0.05	0.11	0.06
Tyrosine	g	0.01	0.02	0.01

Source: USDA National Nutrient Database (2009)

Fruit facts: Avocado nutrition facts

2010-01-24T12:38:00.011+05:30

Updated in May 2010

Avocado nutrition facts > avocado fruit and tree facts > health benefits

Avocado (Persea americana) is a tropical tree, native of Mexico. It is now widely cultivated in South and Central America. Avocado is a berry. It is rich in nutrients. It is low in carbohydrates and proteins.

Its high content of monounsaturated fatty acids enhances its role in heart care.

Avocado is rich in B vitamins, vitamin C, vitamin E and vitamin K. 100g of it fullfils 20% of our requirement of vitamin B6 and B12 and 30% of vitamin B5.

Avocado is rich in potassium. It also has considerable quantities of magnesium, calcium, phosphorus and zinc.

Avocado had 7% dietary fibre; 75% of it is insoluble fiber. Seed and skin contribute upto 26% of refuse. Nutrient values and weights are for edible portion.

Avocado fruit (enlarge)

Fruit facts: Avocado nutrition

Nutrients	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Water	g	73.23	109.84	147.19
Energy	kcal	160	240	322
Protein	g	2.00	3.00	4.02
Total lipid (fat)	g	14.66	21.99	29.47
Ash	g	1.58	2.37	3.18
Carbohydrate	g	8.53	12.79	17.15
Dietary fibre	g	6.7	10.1	13.5

Fruit facts: Avocado carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup chunks 150g	One 200g size
Sugars	g	0.66	0.99	1.33
Sucrose	g	0.06	0.09	0.12
Glucose	g	0.37	0.56	0.74
Fructose	g	0.12	0.18	0.24
Galactose	g	0.10	0.15	0.20
Starch	g	0.11	0.17	0.22

Fruit facts: Mineral nutrition

Minerals nutrition	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Calcium	mg	12	18	24
Iron	mg	0.55	0.82	1.11
Magnesium	mg	29	44	58
Phosphorus	mg	52	78	105
Potassium	mg	484	73	98
Sodium	mg	7	10	14
Zinc	mg	0.64	0.96	1.29
Copper	mg	0.19	0.29	0.38
Manganese	mg	0.14	0.21	0.29
Fluoride	mcg	7.0	10.5	14.1
Selenium	mcg	0.4	0.6	0.8

Fruit facts: Avocado vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup chunks 150g	One 200g size
Vitamins Vitamin C	mg	10.0	15.0	20.1
Thiamin	mg	0.07	0.10	0.14
Riboflavin	mg	0.13	0.20	0.26
Niacin	mg	1.74	2.61	3.49
Pantothenic acid	mg	1.39	2.08	2.79
Vitamin B-6	mg	0.26	0.39	0.52
Folate	mcg	81	122	163
Choline	mg	14.2	21.3	28.5
Betaine	mg	0.7	1.1	1.4
Vitamin A, RAE	mcg	7	10	14
Carotene, beta	mcg	62	93	125
Carotene, alpha	mcg	24	36	48
Cryptoxanthin, beta	mcg	28	42	56
Vitamin A, IU	IU	146	219	293
Lutein + zeaxanthin	mcg	271	406	545
Vitamin E (alpha-tocopherol)	mg	2.07	3.10	4.16
Tocopherol, beta	mg	0.05	0.07	0.10
Tocopherol, gamma	mg	0.33	0.49	0.66
Tocopherol, delta	mg	0.02	0.03	0.04
Vitamin K (phylloquinone)	mcg	21.0	31.5	42.2

Fruit facts: Lipids nutrition

Lipids	Units	Value per 100g	One cup chunks 150g	One 200g size
Saturated fatty acids	g	2.13	3.19	4.27
monounsaturated fatty acids	g	9.80	14.70	19.70
Polyunsaturated fatty acids	g	1.82	2.72	3.65

Fruit facts: Avocado amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup chunks 150g	One 200g size
Tryptophan	g	0.03	0.04	0.05
Threonine	g	0.07	0.11	0.15
Isoleucine	g	0.08	0.13	0.17
Leucine	g	0.14	0.21	0.29
Lysine	g	0.13	0.20	0.27
Methionine	g	0.04	0.06	0.08
Cystine	g	0.03	0.04	0.05
Phenylalanine	g	0.23	0.35	0.47
Tyrosine	g	0.05	0.07	0.10
Valine	g	0.11	0.16	0.22
Arginine	g	0.088	0.13	0.18
Histidine	g	0.05	0.07	0.10
Alanine	g	0.11	0.16	0.22
Aspartic acid	g	0.24	0.35	0.47
Glutamic acid	g	0.29	0.43	0.58
Glycine	g	0.10	0.16	0.21
Proline	g	0.10	0.15	0.20
Serine	g	0.11	0.17	0.23

Source: USDA National Nutrient Database (2009)

Fruit facts: Kiwi fruit nutrition facts

2010-01-23T20:42:00.014+05:30

Updated in May 2010

Kiwi fruit nutrition facts > Kiwi plant facts > Health benefits

Kiwi (Actinidia deliciosa) is commonly called as Chinese gooseberry. This berry plant is a native of North East Asia and China. Many hybrids have been evolved by hybridising kiwi with wild plants of the genus Actinidia.

Fresh raw kiwi is rich in vitamin C providing more than the recommended dietary requirement in 100g. The high vitamin C and vitamin E content enhances its use as an antioxidant. It is useful in the prevention of oxidative damages to the cells of the body and protects the health of skin.

Kiwi also is rich in vitamin b6, vitamin E and vitamin K.

Kiwi is high in potassium and low in sodium. It contains high levels of dietary fibre.

Kiwi is also rich in actinidin and helps in digestion. To reap the benefits of vitamins and fibre it is advisable to eat it with skin.

Kiwi is a natural blood thinner. Eating two or three kiwi daily for a month considerably thins the blood. This lowers the risk of blood clots and lowers the fats in the blood.

(Nearly 24% weight is refuse in the form of skin. Nutrition facts and values are given for edible part.)Kiwi fruit (enlarge)Image: Luc Viatour

Fruit facts: kiwi nutrition

Nutrients facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Water	g	83.07	149.53	57.32
Energy	kcal	61	110	42
Protein	g	1.14	2.05	0.79
Total lipid	g	0.52	0.94	0.36
Ash	g	0.61	1.10	0.42
Carbohydrate	g	14.66	26.39	10.12
Dietary fibre	g	3.0	5.4	2.1

Fruit facts: Kiwi carbohydrate nutrition

Carbohydrates nutrition	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Sugars	g	8.99	16.18	6.20
Sucrose	g	0.15	0.27	0.10
Glucose (dextrose)	g	4.11	7.40	2.84
Fructose	g	4.35	7.83	3.00
Maltose	g	0.19	0.34	0.13
Galactose	g	0.17	0.31	0.12

Fruit facts: Kiwi minerals nutrition

Minerals nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Calcium	mg	34	61	23
Iron	mg	0.31	0.56	0.21
Magnesium	mg	17	31	12
Phosphorus	mg	34	61	23
Potassium	mg	312	562	215
Sodium	mg	3	5	2
Zinc	mg	0.14	0.25	0.10
Copper	mg	0.130	0.234	0.090
Manganese	mg	0.098	0.176	0.068
Selenium	mcg	0.2	0.4	0.1

Fruit facts: Kiwi vitamin nutrition

Vitamin nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Vitamin C	mg	92.7	166.9	64.0
Thiamin	mg	0.027	0.049	0.019
Riboflavin	mg	0.025	0.045	0.017
Niacin	mg	0.341	0.614	0.235
Pantothenic acid	mg	0.183	0.329	0.126
Vitamin B-6	mg	0.063	0.113	0.043
Folate	mcg	25	45	17
Choline	mg	7.8	14.0	5.4
Betaine	mg	0.5	0.9	0.3
Vitamin A	mcg	4	7	3
Vitamin A	IU	87	157	60
Lutein + zeaxanthin	mcg	122	220	84
Vitamin E (alpha-tocopherol)	mg	1.46	2.63	1.01
Vitamin K (phylloquinone)	mcg	40.3	72.5	27.8

Fruit facts: Kiwi lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Saturated fatty acids	g	0.029	0.052	0.020
Monounsaturated fatty acid	g	0.047	0.085	0.032
polyunsaturate fattyacids	g	0.287	0.517	0.198

Fruit facts: Kiwi amino acid nutrition

Amino acid nutrition	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Tryptophan	g	0.015	0.027	0.010
Serine	g	0.053	0.095	0.037
Threonine	g	0.047	0.085	0.032
Proline	g	0.044	0.079	0.030
Isoleucine	g	0.051	0.092	0.035
Glycine	g	0.060	0.108	0.041
Leucine	g	0.066	0.119	0.046
Glutamic acid	g	0.184	0.331	0.127
Lysine	g	0.061	0.110	0.042
Aspartic acid	g	0.126	0.227	0.087
Methionine	g	0.024	0.043	0.017
Alanine	g	0.053	0.095	0.037
Cystine	g	0.031	0.056	0.021
Phenylalanine	g	0.044	0.079	0.030
Histidine	g	0.027	0.049	0.019
Tyrosine	g	0.034	0.061	0.023
Arginine	g	0.081	0.146	0.056
Valine	g	0.057	0.103	0.039

Source: USDA National Nutrient Database (2009)

Fruit facts: Pineapple nutrition facts

2010-01-22T20:07:00.010+05:30

Updated in May 2010

Pineapple nutrition facts > Pineapple facts > Health benefits
Pineapple (Ananas comosus) is the fruit of the tropical plant native to Paraguay and Brazil. Pineapple fruit is eaten raw as well as in fruit salad. Its juice is also relished.
It is rich in manganese and has significant amounts of Vitamin C and vitamin B1, B5, and B6. A medium size slice of about 100g full fills more than 50% of the dietary requirement of vitamin C.
The antioxidant properties of vitamin C makes the fruit useful for relief in ailments due to oxidative damages.
Pineapple fruit has bromelain a protein digesting enzyme; it also has anti-inflammatory properties. Taking pineapple fruit or its juice helps in digestion.
Pineapple fruit has low lipid content is useful for those on weight reduction.

Pineapple (enlarge)

(The nutrition values are for raw pineapple fruit edible parts and the nutrition facts are calculated for the averages for all varieties combined. 49% refuse is encountered in pineapple like core, pairings and crown.)

Fruit facts: Pineapple nutrition

Nutrient facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Water	g	86.00	141.90	48.16
Energy	kcal	50	82	28
Protein	g	0.54	0.89	0.30
lipid (fat)	g	0.12	0.20	0.07
Ash	g	0.22	0.36	0.12
Carbohydrate	g	13.12	21.65	7.35
total dietary Fiber	g	1.4	2.3	0.8

Fruit facts: Carbohydrates in pineapple nutrition

Carbohydrates nutrition facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Sugars	g	9.85	16.25	5.52
Sucrose	g	5.99	9.88	3.35
Glucose	g	1.73	2.85	0.97
Fructose	g	2.12	3.50	1.19

Fruit facts: Minerals in pineapple nutrition

Minerals nutrition facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Calcium	mg	13	21	7
Iron	mg	0.29	0.48	0.16
Magnesium	mg	12	20	7
Phosphorus	mg	8	13	4
Potassium	mg	109	180	61
Sodium	mg	1	2	1
Zinc	mg	0.12	0.20	0.07
Copper	mg	0.110	0.181	0.062
Manganese	mg	0.927	1.530	0.519
Selenium	mcg	0.1 5	0.038	0.2 0.1

Fruit facts: Vitamins in pineapple nutrition

Vitamins nutrition	Units	Value per 100g	One cup chunks 165g	1 thin slice 56g
Vitamin C	mg	47.8	78.9	26.8
Thiamine	mg	0.079	0.130	0.044
Riboflavin	mg	0.032	0.053	0.018
Niacin	mg	0.500	0.825	0.280
Pantothenic acid	mg	0.213	0.351	0.119
Vitamin B-6	mg	0.112	0.185	0.063
Folate, total	mcg	18	30	10
Choline	mg	5.5	9.1	3.1
Betaine	mg	0.1	0.2	0.1
Vitamin A, RAE	mcg	3	5	2
Carotene	mcg	35	58	20
Vitamin A	IU	58	96	32
Vitamin E (alphatocopherol)	mg	0.02	0.03	0.01
Vitamin K (phylloquinone)	mcg	0.7	1.2	0.4

Fruit facts: Lipids in pineapple nutrition

Lipids nutrition	Units	Value per 100g	One cup chunks 165g	1 thin slice 56g
Saturated fatty acids	g	0.009	0.015	0.005
Monounsaturated fatty acids	g	0.013	0.021	0.007
polyunsaturated fatty acids	g	0.040	0.066	0.022
Phytosterols	mg	6	10	3

Fruit facts: Amino acids in pineapple nutrition

Amino acids	Units	Value per 100g	One cup chunk 165g	One thin slice 56g
Tryptophan	g	0.005	0.008	0.003
Threonine	g	0.019	0.031	0.011
Isoleucine	g	0.019	0.031	0.011
Leucine	g	0.024	0.040	0.013
Lysine	g	0.026	0.043	0.015
Methionine	g	0.012	0.020	0.007
Cystine	g	0.014	0.023	0.008
Phenylalanine	g	0.021	0.035	0.012
Tyrosine	g	0.019	0.031	0.011
Valine	g	0.024	0.040	0.013
Arginine	g	0.019	0.031	0.011
Histidine	g	0.010	0.017	0.006
Alanine	g	0.033	0.054	0.018
Aspartic acid	g	0.121	0.200	0.068
Glutamic acid	g	0.079	0.130	0.044
Glycine	g	0.024	0.040	0.013
Proline	g	0.017	0.028	0.010
Serine	g	0.035	0.058	0.020

Source: USDA National Nutrient Database (2009)

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2010-01-16T17:06:00.000+05:30

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