Nutrition Values
of selected Fruit and Vegetables compared
The following nutrition values are for 100 grams (3.52 ounces) and for raw fresh
fruits or vegetables. The longer you store or cook your products the more
nutritional value is lost, so if you need to cook do it short and fast and
always use fresh products. Also If you have special needs or
conditions make sure you consult with your doctor or nutritionist.
Source of the nutrition value data is:
USDA National Nutrient Database for Standard Reference, Release 17 (2004)
Click here to
search
their data base for other items and compare raw to cooked or processed
food.
Now remember good nutrition means a healthy mix of a
variety of foods so don't just select one item and think all is fine now,
for good dietary info see these sites:
The Food and Nutrition Information
Center (FNIC)
and the
Food Pyramid
The following tables show the list of the 20 selected
food items and which one has the most vitamins or minerals in each
category:
Click here for:
Nutrition Values
of selected Fruit and Vegetables
See also:
Vitamins what they are and how they work
Some items that came out on top are Carrots for most
Vitamin A, Lentils for most Vitamin B6, Broccoli, Papaya and Cauliflower
for most Vitamin C, French Beans for most Calcium and Magnesium as well as
Potassium, so I definitely will add those food items more to my menu.
Now if you go to the
Nutrition Fruits & Vegetables
Page you can review and compare other vitamins or minerals as well as
calories or other nutrition items listed there. Just remember a healthy
diet is a moderate amount and good mix of many food items as explained in
the Food Pyramid
website.
