The fruit bowl. .We came up with a score for each fruit by adding up its percent of the Daily Value (DV) for six nutrients plus carotenoids CarotenoidsCarotenoids are yellow to deep-red pigments. Mentioned in: Vitamin A Deficiency carotenoids (k . There is no DV for carotenoids, so we devised our own (5,000 micrograms). For example, one orange has 7 percent of our DV for carotenoids (7 points), plus 137 percent of the DV for vitamin C vitamin C or ascorbic acid Water-soluble organic compound important in animal metabolism. Most animals produce it in their bodies, but humans, other primates, and guinea pigs need it in the diet to prevent scurvy. (137 points), 12 percent for folate folate /fo·late/ (fo´lat) 1. the anionic form of folic acid. 2. more generally, any of a group of substances containing a form of pteroic acid conjugated with l-glutamic acid and having a variety of substitutions. (12 points), 8 percent for potassium potassium (pətăs`ēəm), a metallic chemical element; symbol K [Lat. kalium=alkali]; at. no. 19; at. wt. 39.0983; m.p. 63.25°C;; b.p. 760°C;; sp. gr. .862 at 20°C;; valence +1. (8 points), 15 percent for fiber (15 points), 1 percent for iron (1 point), and 6 percent for calcium calcium (kăl`sēəm) [Lat.,=lime], metallic chemical element; symbol Ca; at. no. 20; at. wt. 40.08; m.p. about 839°C;; b.p. 1,484°C;; sp. gr. 1.55 at 20°C;; valence +2. (6 points). That gives it a score of 186 points. The chart doesn't does·n't Contraction of does not. show calcium or iron numbers because they're they're Contraction of they are. they're be generally low. Fruit Top Seeds Score Calories Guava (1) 421 50 Watermelon (2 cups) 310 90 Grapefruit, pink or red (1/2) 263 50 Kiwifruit (2) 233 90 Papaya (1/2, or 1 cup-cubed) 223 60 Cantaloupe (1/2) 200 50 Apricots, dried (7/4 cup) 193 100 Orange (1) 186 70 Strawberries (8) * 173 40 Apricots (4) 186 70 Peaches, dried (1/4 cup) 115 100 Blackberries (1 cup) * 114 80 Grapefruit, white (1/2) 107 50 Raspberries (1 cup) 106 50 Tangerine (1) 105 50 Persimmon (1) * 102 120 Mango (1/2) 94 70 Honeydew Melon (1/8) 85 50 Star Fruit (Carambola) (1) * 80 40 Second Seeds Apricots, canned (1/2 cup) 66 60 Lemon (1) * 65 20 Blueberries (1 cup) 56 80 Plums (2) 56 70 Banana (1) 54 120 Cherries (21 cherries, or 1 cup) * 48 100 Lime (1) * 47 20 Peach, large (1) 47 70 Grapes (1 1/2 cups) 46 100 Rhubarb, frozen, cooked with sugar (1/2 cup) * 46 140 Avocado (1/3) 44 90 Pear (1) 44 100 Pineapple (2 slices) * 44 60 Apple (1) 43 90 Figs (2) * 40 100 Third Seeds Figs, dried (2) * 37 100 Nectarine (1) 37 70 Pomegranate (1) * 36 110 currants, dried (1/4 cup) * 35 110 Pineapple, canned (1/2 cup) 35 80 Prunes, dried (5) 32 100 Peaches, canned (1/2 Cup) 26 60 Dates, dried (5) * 24 120 Raisins (1/4 cup, packed) 24 120 Fruit cocktail (1/2 cup) * 20 60 Pears, canned (1/2 cup) * 20 60 Cranberry sauce, sweetened (1/2 cup) * 15 210 Applesauce, unsweetened (1/2 cup) * 14 50 Top Seeds Carotenoids Guava (1) More than 40% of the DV Watermelon (2 cups) More than 40% of the DV Grapefruit, pink or red (1/2) More than 40% of the DV Kiwifruit (2) 5%-9% of the DV Papaya (1/2, or 1 cup-cubed) 21%-40% of the DV Cantaloupe (1/2) More than 40% of the DV Apricots, dried (7/4 cup) More than 40% of the DV Orange (1) 5%-9% of the DV Strawberries (8) * 0%-4% of the Daily Value (DV) Apricots (4) More than 40% of the DV Peaches, dried (1/4 cup) More than 40% of the DV Blackberries (1 cup) * 0%-4% of the Daily Value (DV) Grapefruit, white (1/2) 0%-4% of the Daily Value (DV) Raspberries (1 cup) 0%-4% of the Daily Value (DV) Tangerine (1) 21%-40% of the DV Persimmon (1) * More than 40% of the DV Mango (1/2) 21%-40% of the DV Honeydew Melon (1/8) 10%-20% of the DV Star Fruit (Carambola) (1) * 5%-9% of the DV Second Seeds Apricots, canned (1/2 cup) 21%-40% of the DV Lemon (1) * 0%-4% of the Daily Value (DV) Blueberries (1 cup) 0%-4% of the Daily Value (DV) Plums (2) 21%-40% of the DV Banana (1) 0%-4% of the Daily Value (DV) Cherries (21 cherries, or 1 cup) * 0%-4% of the Daily Value (DV) Lime (1) * 0%-4% of the Daily Value (DV) Peach, large (1) 5%-9% of the DV Grapes (1 1/2 cups) 0%-4% of the Daily Value (DV) Rhubarb, frozen, cooked with sugar (1/2 cup) * 5%-9% of the DV Avocado (1/3) 0%-4% of the Daily Value (DV) Pear (1) 0%-4% of the Daily Value (DV) Pineapple (2 slices) * 0%-4% of the Daily Value (DV) Apple (1) 0%-4% of the Daily Value (DV) Figs (2) * 0%-4% of the Daily Value (DV) Third Seeds Figs, dried (2) * 0%-4% of the Daily Value (DV) Nectarine (1) 0%-4% of the Daily Value (DV) Pomegranate (1) * 0%-4% of the Daily Value (DV) currants, dried (1/4 cup) * 0%-4% of the Daily Value (DV) Pineapple, canned (1/2 cup) 0%-4% of the Daily Value (DV) Prunes, dried (5) 0%-4% of the Daily Value (DV) Peaches, canned (1/2 Cup) 0%-4% of the Daily Value (DV) Dates, dried (5) * 0%-4% of the Daily Value (DV) Raisins (1/4 cup, packed) 0%-4% of the Daily Value (DV) Fruit cocktail (1/2 cup) * 0%-4% of the Daily Value (DV) Pears, canned (1/2 cup) * 0%-4% of the Daily Value (DV) Cranberry sauce, sweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Applesauce, unsweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Top Seeds Vitamin C Guava (1) More than 40% of the DV Watermelon (2 cups) More than 40% of the DV Grapefruit, pink or red (1/2) More than 40% of the DV Kiwifruit (2) More than 40% of the DV Papaya (1/2, or 1 cup-cubed) More than 40% of the DV Cantaloupe (1/2) More than 40% of the DV Apricots, dried (7/4 cup) 21%-40% of the DV Orange (1) More than 40% of the DV Strawberries (8) * More than 40% of the DV Apricots (4) 21%-40% of the DV Peaches, dried (1/4 cup) 0%-4% of the Daily Value (DV) Blackberries (1 cup) * More than 40% of the DV Grapefruit, white (1/2) More than 40% of the DV Raspberries (1 cup) More than 40% of the DV Tangerine (1) More than 40% of the DV Persimmon (1) * 21%-40% of the DV Mango (1/2) More than 40% of the DV Honeydew Melon (1/8) More than 40% of the DV Star Fruit (Carambola) (1) * More than 40% of the DV Second Seeds Apricots, canned (1/2 cup) 10%-20% of the DV Lemon (1) * More than 40% of the DV Blueberries (1 cup) 21%-40% of the DV Plums (2) 21%-40% of the DV Banana (1) 10%-20% of the DV Cherries (21 cherries, or 1 cup) * 10%-20% of the DV Lime (1) * 21%-40% of the DV Peach, large (1) 10%-20% of the DV Grapes (1 1/2 cups) 21%-40% of the DV Rhubarb, frozen, cooked with sugar (1/2 cup) * 5%-9% of the DV Avocado (1/3) 5%-9% of the DV Pear (1) 10%-20% of the DV Pineapple (2 slices) * 21%-40% of the DV Apple (1) 10%-20% of the DV Figs (2) * 0%-4% of the Daily Value (DV) Third Seeds Figs, dried (2) * 0%-4% of the Daily Value (DV) Nectarine (1) 10%-20% of the DV Pomegranate (1) * 10%-20% of the DV currants, dried (1/4 cup) * 0%-4% of the Daily Value (DV) Pineapple, canned (1/2 cup) 10%-20% of the DV Prunes, dried (5) 0%-4% of the Daily Value (DV) Peaches, canned (1/2 Cup) 5%-9% of the DV Dates, dried (5) * 0%-4% of the Daily Value (DV) Raisins (1/4 cup, packed) 0%-4% of the Daily Value (DV) Fruit cocktail (1/2 cup) * 5%-9% of the DV Pears, canned (1/2 cup) * 0%-4% of the Daily Value (DV) Cranberry sauce, sweetened (1/2 cup) * 5%-9% of the DV Applesauce, unsweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Top Seeds Folate Guava (1) 0%-4% of the Daily Value (DV) Watermelon (2 cups) 0%-4% of the Daily Value (DV) Grapefruit, pink or red (1/2) 5%-9% of the DV Kiwifruit (2) NA Papaya (1/2, or 1 cup-cubed) 10%-20% of the DV Cantaloupe (1/2) 5%-9% of the DV Apricots, dried (7/4 cup) 0%-4% of the Daily Value (DV) Orange (1) 10%-20% of the DV Strawberries (8) * 5%-9% of the DV Apricots (4) 0%-4% of the Daily Value (DV) Peaches, dried (1/4 cup) 0%-4% of the Daily Value (DV) Blackberries (1 cup) * 10%-20% of the DV Grapefruit, white (1/2) 0%-4% of the Daily Value (DV) Raspberries (1 cup) 5%-9% of the DV Tangerine (1) 5%-9% of the DV Persimmon (1) * 0%-4% of the Daily Value (DV) Mango (1/2) 0%-4% of the Daily Value (DV) Honeydew Melon (1/8) 0%-4% of the Daily Value (DV) Star Fruit (Carambola) (1) * 0%-4% of the Daily Value (DV) Second Seeds Apricots, canned (1/2 cup) 0%-4% of the Daily Value (DV) Lemon (1) * 0%-4% of the Daily Value (DV) Blueberries (1 cup) 0%-4% of the Daily Value (DV) Plums (2) 0%-4% of the Daily Value (DV) Banana (1) 5%-9% of the DV Cherries (21 cherries, or 1 cup) * 0%-4% of the Daily Value (DV) Lime (1) * 0%-4% of the Daily Value (DV) Peach, large (1) 0%-4% of the Daily Value (DV) Grapes (1 1/2 cups) 0%-4% of the Daily Value (DV) Rhubarb, frozen, cooked with sugar (1/2 cup) * 0%-4% of the Daily Value (DV) Avocado (1/3) 5%-9% of the DV Pear (1) 0%-4% of the Daily Value (DV) Pineapple (2 slices) * 0%-4% of the Daily Value (DV) Apple (1) 0%-4% of the Daily Value (DV) Figs (2) * 0%-4% of the Daily Value (DV) Third Seeds Figs, dried (2) * 0%-4% of the Daily Value (DV) Nectarine (1) 0%-4% of the Daily Value (DV) Pomegranate (1) * 0%-4% of the Daily Value (DV) currants, dried (1/4 cup) * 0%-4% of the Daily Value (DV) Pineapple, canned (1/2 cup) 0%-4% of the Daily Value (DV) Prunes, dried (5) 0%-4% of the Daily Value (DV) Peaches, canned (1/2 Cup) 0%-4% of the Daily Value (DV) Dates, dried (5) * 0%-4% of the Daily Value (DV) Raisins (1/4 cup, packed) 0%-4% of the Daily Value (DV) Fruit cocktail (1/2 cup) * 0%-4% of the Daily Value (DV) Pears, canned (1/2 cup) * 0%-4% of the Daily Value (DV) Cranberry sauce, sweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Applesauce, unsweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Top Seeds Potasssium Guava (1) 5%-9% of the DV Watermelon (2 cups) 5%-9% of the DV Grapefruit, pink or red (1/2) 5%-9% of the DV Kiwifruit (2) 10%-20% of the DV Papaya (1/2, or 1 cup-cubed) 10%-20% of the DV Cantaloupe (1/2) 10%-20% of the DV Apricots, dried (7/4 cup) 10%-20% of the DV Orange (1) 5%-9% of the DV Strawberries (8) * 5%-9% of the DV Apricots (4) 10%-20% of the DV Peaches, dried (1/4 cup) 10%-20% of the DV Blackberries (1 cup) * 5%-9% of the DV Grapefruit, white (1/2) 5%-9% of the DV Raspberries (1 cup) 5%-9% of the DV Tangerine (1) 5%-9% of the DV Persimmon (1) * 5%-9% of the DV Mango (1/2) 5%-9% of the DV Honeydew Melon (1/8) 10%-20% of the DV Star Fruit (Carambola) (1) * 5%-9% of the DV Second Seeds Apricots, canned (1/2 cup) 5%-9% of the DV Lemon (1) * 0%-4% of the Daily Value (DV) Blueberries (1 cup) 0%-4% of the Daily Value (DV) Plums (2) 5%-9% of the DV Banana (1) 10%-20% of the DV Cherries (21 cherries, or 1 cup) * 5%-9% of the DV Lime (1) * 0%-4% of the Daily Value (DV) Peach, large (1) 5%-9% of the DV Grapes (1 1/2 cups) 5%-9% of the DV Rhubarb, frozen, cooked with sugar (1/2 cup) * 0%-4% of the Daily Value (DV) Avocado (1/3) 5%-9% of the DV Pear (1) 5%-9% of the DV Pineapple (2 slices) * 0%-4% of the Daily Value (DV) Apple (1) 5%-9% of the DV Figs (2) * 5%-9% of the DV Third Seeds Figs, dried (2) * 5%-9% of the DV Nectarine (1) 5%-9% of the DV Pomegranate (1) * 10%-20% of the DV currants, dried (1/4 cup) * 10%-20% of the DV Pineapple, canned (1/2 cup) 0%-4% of the Daily Value (DV) Prunes, dried (5) 5%-9% of the DV Peaches, canned (1/2 Cup) 5%-9% of the DV Dates, dried (5) * 5%-9% of the DV Raisins (1/4 cup, packed) 5%-9% of the DV Fruit cocktail (1/2 cup) * 0%-4% of the Daily Value (DV) Pears, canned (1/2 cup) * 0%-4% of the Daily Value (DV) Cranberry sauce, sweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Applesauce, unsweetened (1/2 cup) * 0%-4% of the Daily Value (DV) Top Seeds Fiber Guava (1) 10%-20% of the DV Watermelon (2 cups) 5%-9% of the DV Grapefruit, pink or red (1/2) 5%-9% of the DV Kiwifruit (2) 10%-20% of the DV Papaya (1/2, or 1 cup-cubed) 10%-20% of the DV Cantaloupe (1/2) 0%-4% of the Daily Value (DV) Apricots, dried (7/4 cup) 10%-20% of the DV Orange (1) 10%-20% of the DV Strawberries (8) * 10%-20% of the DV Apricots (4) 10%-20% of the DV Peaches, dried (1/4 cup) 10%-20% of the DV Blackberries (1 cup) * 21%-40% of the DV Grapefruit, white (1/2) 5%-9% of the DV Raspberries (1 cup) 21%-40% of the DV Tangerine (1) 10%-20% of the DV Persimmon (1) * 21%-40% of the DV Mango (1/2) 5%-9% of the DV Honeydew Melon (1/8) 0%-4% of the Daily Value (DV) Star Fruit (Carambola) (1) * 10%-20% of the DV Second Seeds Apricots, canned (1/2 cup) 5%-9% of the DV Lemon (1) * 5%-9% of the DV Blueberries (1 cup) 10%-20% of the DV Plums (2) 5%-9% of the DV Banana (1) 10%-20% of the DV Cherries (21 cherries, or 1 cup) * 10%-20% of the DV Lime (1) * 5%-9% of the DV Peach, large (1) 10%-20% of the DV Grapes (1 1/2 cups) 5%-9% of the DV Rhubarb, frozen, cooked with sugar (1/2 cup) * 10%-20% of the DV Avocado (1/3) 10%-20% of the DV Pear (1) 10%-20% of the DV Pineapple (2 slices) * 5%-9% of the DV Apple (1) 10%-20% of the DV Figs (2) * 10%-20% of the DV Third Seeds Figs, dried (2) * 10%-20% of the DV Nectarine (1) 5%-9% of the DV Pomegranate (1) * 0%-4% of the Daily Value (DV) currants, dried (1/4 cup) * 10%-20% of the DV Pineapple, canned (1/2 cup) 0%-4% of the Daily Value (DV) Prunes, dried (5) 10%-20% of the DV Peaches, canned (1/2 Cup) 5%-9% of the DV Dates, dried (5) * 10%-20% of the DV Raisins (1/4 cup, packed) 5%-9% of the DV Fruit cocktail (1/2 cup) * 5%-9% of the DV Pears, canned (1/2 cup) * 5%-9% of the DV Cranberry sauce, sweetened (1/2 cup) * 5%-9% of the DV Applesauce, unsweetened (1/2 cup) * 5%-9% of the DV Daily Values (DVs) Calcium--1,000 mg Fiber--25 g Folate--400 mcg Iron--18 mg Potassium--3,500 mg Vitamin C--60 mg Fruits are medium except where noted. Canned fruits are packed in juice, not syrup, and serving sizes include the juice. * Carotenoid content is a CSPI estimate. NA Number not available. Source: USDA Nutrient Database for Standard Reference (www.nal.usda.gov/fnic/foodcomp). The use of information from this article for commercial purposes is strictly prohibited without written permission from CSPI. |
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