Nutrients Value of a Different Kinds of Fruits

1. Apple: One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.

Minerals Contained:

Potassium - 195 mg 

Calcium - 11 mg 

Phosphorus - 20 mg 

Magnesium - 9 mg 

Manganese - 0.064 mg 

Iron - 0.22 mg 

Sodium - 2 mg 

Copper - 0.049 mg 

Zinc - 0.07 mg 

Also contains a trace amount of other minerals.

Vitamins Contained:

Vitamin A - 98 IU 

Vitamin B1 (thiamine) - 0.031 mg 

Vitamin B2 (riboflavin) - 0.047 mg 

Niacin - 0.166 mg 

Folate - 5 mcg 

Pantothenic Acid - 0.111 mg 

Vitamin B6 - 0.075 mg 

Vitamin C - 8.4 mg 

Vitamin E - 0.33 mg 

Vitamin K - 4 mcg 

Contains some other vitamins in small amounts.

2. Banana: One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber.

Minerals Contained:

Potassium - 422 mg 

Phosphorus - 26 mg 

Magnesium - 32 mg 

Calcium - 6 mg 

Sodium - 1 mg 

Iron - 0.31 mg 

Selenium 1.2 mcg 

Manganese - 0.319 mg 

Copper - 0.092 mg 

Zinc - 0.18 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 76 IU 

Vitamin B1 (thiamine) - 0.037 mg 

Vitamin B2 (riboflavin) - 0.086 mg 

Niacin - 0.785 mg 

Folate - 24 mcg 

Pantothenic Acid - 0.394 mg 

Vitamin B6 - 0.433 mg 

Vitamin C - 10.3 mg 

Vitamin E - 0.12 mg 

Vitamin K - 0.6 mcg 

Contains some other vitamins in small amounts.

3. Mango: One mango without peel contains 1.06 grams of protein, 135 calories and 3.7 grams of dietary fiber.

Minerals Contained:

Potassium - 323 mg 

Phosphorus - 23 mg 

Magnesium - 19 mg 

Calcium - 21 mg 

Sodium - 4 mg 

Iron - 0.27 mg 

Selenium 1.2 mcg 

Manganese - 0.056 mg 

Copper - 0.228 mg 

Zinc - 0.08 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 1584 IU 

Vitamin B1 (thiamine) - 0.12 mg 

Vitamin B2 (riboflavin) - 0.118 mg 

Niacin - 1.209 mg 

Folate - 29 mcg 

Pantothenic Acid - 0.331 mg 

Vitamin B6 - 0.227 mg 

Vitamin C - 57.3 mg 

Vitamin E - 2.32 mg 

Vitamin K - 8.7 mcg 

Contains some other vitamins in small amounts.

4. Pineapple: One cup of fresh pineapple chunks contains 0.89 grams of protein, 82 calories and 2.3 grams of dietary fiber.

Minerals Contained:

Potassium - 180 mg 

Phosphorus - 13 mg 

Magnesium - 20 mg 

Calcium -21 mg 

Sodium - 2 mg 

Iron - 0.48 mg 

Selenium 0.2 mcg 

Manganese - 1.53 mg 

Copper - 0.181 mg 

Zinc - 0.2 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 96 IU 

Vitamin B1 (thiamine) - 0.13 mg 

Vitamin B2 (riboflavin) - 0.053 mg 

Niacin - 0.825 mg 

Folate - 30 mcg 

Pantothenic Acid - 0.351 mg 

Vitamin B6 - 0.185 mg 

Vitamin C - 78.9 mg 

Vitamin E - 0.03 mg 

Vitamin K - 1.2 mcg 

Contains some other vitamins in small amounts.

5. Blueberries: One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber.

Minerals Contained:

Potassium - 114 mg 

Phosphorus - 18 mg 

Magnesium - 9 mg 

Calcium - 9 mg 

Sodium - 1 mg 

Iron - 0.41 mg 

Selenium 0.1 mcg 

Manganese - 0.497 mg 

Zinc - 0.24 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 217 IU 

Vitamin B1 (thiamine) - 0.055 mg 

Vitamin B2 (riboflavin) - 0.061 mg 

Niacin - 0.08 mg 

Folate - 9 mcg 

Pantothenic Acid - 0.184 mg 

Vitamin B6 - 0.077 mg 

Vitamin C - 14.4 mg 

Vitamin E - 2.29 mg 

Vitamin K - 28.6 mcg 

Contains some other vitamins in small amounts.

6. Strawberry: One cup of whole strawberries contains 0.96 grams of protein, 46 calories and 2.9 grams of dietary fiber.

Minerals Contained:

Potassium - 220 mg 

Phosphorus - 35 mg 

Magnesium - 19 mg 

Calcium - 23 mg 

Sodium - 1 mg 

Iron - 0.59 mg 

Selenium 0.6 mcg 

Manganese - 0.556 mg 

Copper - 0.069 mg 

Zinc - 0.2 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 17 IU 

Vitamin B1 (thiamine) - 0.035 mg 

Vitamin B2 (riboflavin) - 0.032 mg 

Niacin - 0.556 mg 

Folate - 35 mcg 

Pantothenic Acid - 0.18 mg 

Vitamin B6 - 0.068 mg 

Vitamin C - 84.7 mg 

Vitamin E - 0.42 mg 

Vitamin K - 3.2 mcg 

Contains some other vitamins in small amounts.

7. Grapes: One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber.

Minerals Contained:

Potassium - 288 mg 

Phosphorus - 30 mg 

Magnesium - 11 mg 

Calcium - 15 mg 

Sodium - 3 mg 

Iron - 0.54 mg 

Selenium 0.2 mcg 

Manganese - 0.107 mg 

Copper - 0.192 mg 

Zinc - 0.11 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 100 IU 

Vitamin B1 (thiamine) - 0.104 mg 

Vitamin B2 (riboflavin) - 0.106 mg 

Niacin - 0.284 mg 

Folate - 3 mcg 

Pantothenic Acid - 0.076 mg 

Vitamin B6 - 0.13 mg 

Vitamin C - 16.3 mg 

Vitamin E - 0.29 mg 

Vitamin K - 22 mcg 

Contains some other vitamins in small amounts.

8. Guava: One cup of fresh guava contains 4.21 grams of protein, 112 calories and 8.9 grams of dietary fiber.

Minerals Contained:

Potassium - 688 mg 

Phosphorus - 66 mg 

Magnesium - 36 mg 

Calcium - 30 mg 

Sodium - 3 mg 

Iron - 0.43 mg 

Selenium 1 mcg 

Manganese - 0.247 mg 

Copper - 0.38 mg 

Zinc - 0.38 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 1030 IU 

Vitamin B1 (thiamine) - 0.111 mg 

Vitamin B2 (riboflavin) - 0.066 mg 

Niacin - 1.789 mg 

Folate - 81 mcg 

Pantothenic Acid - 0.744 mg 

Vitamin B6 - 0.181 mg 

Vitamin C - 376.7 mg 

Vitamin E - 1.2 mg 

Vitamin K - 4.3 mcg 

Contains some other vitamins in small amounts.

9.Lemon: One lemon without peel contains 0.92 grams protein, 24 calories and 2.4 grams of dietary fiber.

Minerals Contained:

Potassium - 116 mg 

Phosphorus - 13 mg 

Magnesium - 7 mg 

Calcium - 22 mg 

Sodium - 2 mg 

Iron - 0.5 mg 

Selenium 0.3 mcg 

Manganese - 0.025 mg 

Copper - 0.031 mg 

Zinc - 0.05 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 18 IU 

Vitamin B1 (thiamine) - 0.034 mg 

Vitamin B2 (riboflavin) - 0.017 mg 

Niacin - 0.084 mg 

Folate - 9 mcg 

Pantothenic Acid - 0.16 mg 

Vitamin B6 - 0.067 mg 

Vitamin C - 44.5 mg 

Vitamin E - 0.13 mg 

Contains some other vitamins in small amounts.

10. Lime: One lime contains 0.47 grams of protein, 20 calories and 1.9 grams of dietary fiber.

Minerals Contained:

Potassium - 68 mg 

Phosphorus - 12 mg 

Magnesium - 4 mg 

Calcium - 22 mg 

Sodium - 1 mg 

Iron - 0.4 mg 

Selenium 0.3 mcg 

Manganese - 0.005 mg 

Copper - 0.044 mg 

Zinc - 0.07 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 34 IU 

Vitamin B1 (thiamine) - 0.02 mg 

Vitamin B2 (riboflavin) - 0.013 mg 

Niacin - 0.134 mg 

Folate - 5 mcg 

Pantothenic Acid - 0.145 mg 

Vitamin B6 - 0.029 mg 

Vitamin C - 19.5 mg 

Vitamin E - 0.15 mg 

Vitamin K - 0.4 mcg 

Contains some other vitamins in small amounts.

11. Dates: One cup of pitted, chopped dates contains 3.6 grams of protein, 415 calories and 11.8 grams of dietary fiber.

Minerals Contained:

Potassium - 964 mg 

Phosphorus - 91 mg 

Magnesium - 63 mg 

Calcium - 57 mg 

Sodium - 3 mg 

Iron - 1.5 mg 

Selenium 4.4 mcg 

Manganese - 0.385 mg 

Copper - 0.303 mg 

Zinc - 0.43 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 15 IU 

Vitamin B1 (thiamine) - 0.076 mg 

Vitamin B2 (riboflavin) - 0.097 mg 

Niacin - 1.873 mg 

Folate - 28 mcg 

Pantothenic Acid - 0.866 mg 

Vitamin B6 - 0.243 mg 

Vitamin C - 0.6 mg 

Vitamin E - 0.07 mg 

Vitamin K - 4 mcg 

Contains some other vitamins in small amounts.

12. Kiwi: One medium kiwi (69 grams) contains 0.79 grams protein, 42 calories and 2.1 grams of dietary fiber.

Minerals Contained:

Potassium - 215 mg 

Phosphorus - 23 mg 

Magnesium - 12 mg 

Calcium - 23 mg 

Sodium - 2 mg 

Iron - 0.21 mg 

Selenium 0.1 mcg 

Manganese - 0.068 mg 

Copper - 0.09 mg 

Zinc - 0.1 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 60 IU 

Vitamin B1 (thiamine) - 0.019 mg 

Vitamin B2 (riboflavin) - 0.017 mg 

Niacin - 0.235 mg 

Folate - 17 mcg 

Pantothenic Acid - 0.126 mg 

Vitamin B6 - 0.043 mg 

Vitamin C - 64 mg 

Vitamin E - 1.01 mg 

Vitamin K - 27.8 mcg 

Contains some other vitamins in small amounts.

13. Lychee: One cup of fresh lychees contains 1.58 grams of protein, 125 calories and 2.5 grams of dietary fiber.

Minerals Contained:

Potassium - 325 mg 

Phosphorus - 59 mg 

Magnesium - 19 mg 

Calcium - 10 mg 

Sodium - 2 mg 

Iron - 0.59 mg 

Selenium 1.1 mcg 

Manganese - 0.104 mg 

Copper - 0.281 mg 

Zinc - 0.13 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin B1 (thiamine) - 0.021 mg 

Vitamin B2 (riboflavin) - 0.123 mg 

Niacin - 1.146 mg 

Folate - 27 mcg 

Vitamin B6 - 0.19 mg 

Vitamin C - 135.8 mg 

Vitamin E - 0.13 mg 

Vitamin K - 0.08 mcg 

Contains some other vitamins in small amounts.

14. Orange: One medium orange contains 1.23 grams of protein, 62 calories and 3.1 grams of dietary fiber.

Minerals Contained:

Potassium - 237 mg 

Phosphorus - 18 mg 

Magnesium - 13 mg 

Calcium - 52 mg 

Iron - 0.13 mg 

Selenium 0.7 mcg 

Manganese - 0.033 mg 

Copper - 0.059 mg 

Zinc - 0.09 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 295 IU 

Vitamin B1 (thiamine) - 0.114 mg 

Vitamin B2 (riboflavin) - 0.052 mg 

Niacin - 0.369 mg 

Folate - 39 mcg 

Pantothenic Acid - 0.328 mg 

Vitamin B6 - 0.079 mg 

Vitamin C - 69.7 mg 

Vitamin E - 0.24 mg 

Contains some other vitamins in small amounts.

15. Papaya: One cup of cubed fresh papaya contains 0.85 grams of protein, 55 calories and 2.5 grams of dietary fiber.

Minerals Contained:

Potassium - 360 mg 

Phosphorus - 7 mg 

Magnesium - 14 mg 

Calcium - 34 mg 

Sodium - 4 mg 

Iron - 0.14 mg 

Selenium 0.8 mcg 

Zinc - 0.1 mg 

Manganese - 0.015 mg 

Copper - 0.022 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 1532 IU 

Vitamin B1 (thiamine) - 0.038 mg 

Vitamin B2 (riboflavin) - 0.045 mg 

Niacin - 0.473 mg 

Folate - 53 mcg 

Pantothenic Acid - 0.305 mg 

Vitamin B6 - 0.027 mg 

Vitamin C - 86.5 mg 

Vitamin E - 1.02 mg 

Vitamin K - 3.6 mcg 

Contains some other vitamins in small amounts.

16. Watermelon: I medium wedge (slice) of watermelon (about 2 cups edible portion) contains 1.74 grams of protein, 86 calories and 1.1 grams of dietary fiber.

Minerals Contained:

Potassium - 320 mg 

Phosphorus - 31 mg 

Magnesium - 29 mg 

Calcium - 20 mg 

Sodium - 3 mg 

Iron - 0.69 mg 

Selenium 1.1 mcg 

Manganese - 0.109 mg 

Copper - 0.12 mg 

Zinc - 0.29 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 1627 IU 

Vitamin B1 (thiamine) - 0.094 mg 

Vitamin B2 (riboflavin) - 0.06 mg 

Niacin - 0.509 mg 

Folate - 9 mcg 

Pantothenic Acid - 0.632 mg 

Vitamin B6 - 0.129 mg 

Vitamin C - 23.2 mg 

Vitamin E - 0.14 mg 

Vitamin K - 0.3 mcg 

Contains some other vitamins in small amounts.

17. Tomato: One medium tomato contains 1.08 grams of protein, 22 calories and 1.5 grams of fiber.

Minerals Contained:

Potassium - 292 mg 

Phosphorus - 30 mg 

Magnesium - 14 mg 

Calcium - 12 mg 

Sodium - 6 mg 

Iron - 0.33 mg 

Manganese - 0.14 mg 

Copper - 0.073 mg 

Zinc - 0.21 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 1025 IU 

Vitamin B1 (thiamine) - 0.046 mg 

Vitamin B2 (riboflavin) - 0.023 mg 

Niacin - 0.731 mg 

Folate - 18 mcg 

Pantothenic Acid - 0.109 mg 

Vitamin B6 - 0.098 mg 

Vitamin C - 15.6 mg 

Vitamin E - 0.66 mg 

Vitamin K - 9.7 mcg 

Contains some other vitamins in small amounts.

18. Raspberries: One cup of fresh raspberries contains 1.48 grams of protein, 64 calories and 8 grams dietary fiber.

Minerals Contained:

Potassium - 186 mg 

Phosphorus - 36 mg 

Magnesium - 27 mg 

Calcium - 31 mg 

Sodium - 1 mg 

Iron - 0.85 mg 

Selenium 0.2 mcg 

Manganese - 0.824 mg 

Copper - 0.111 mg 

Zinc - 0.52 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 41 IU 

Vitamin B1 (thiamine) - 0.039 mg 

Vitamin B2 (riboflavin) - 0.047 mg 

Niacin - 0.736 mg 

Folate - 26 mcg 

Pantothenic Acid - 0.405 mg 

Vitamin B6 - 0.068 mg 

Vitamin C - 32.2 mg 

Vitamin E - 1.07 mg 

Vitamin K - 9.6 mcg 

Contains some other vitamins in small amounts.

19. Pear: One medium pear contains 0.68 grams of protein, 103 calories and 5.5 grams dietary fiber.

Minerals Contained:

Potassium - 212 mg 

Phosphorus - 20 mg 

Magnesium - 12 mg 

Calcium -16 mg 

Sodium - 2 mg 

Iron - 0.3 mg 

Selenium 0.2 mcg 

Manganese - 0.087 mg 

Copper - 0.146 mg 

Zinc - 0.18 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin A - 41 IU 

Vitamin B1 (thiamine) - 0.021 mg 

Vitamin B2 (riboflavin) - 0.045 mg 

Niacin - 0.279 mg 

Folate - 12 mcg 

Pantothenic Acid - 0.085 mg 

Vitamin B6 - 0.05 mg 

Vitamin C - 7.5 mg 

Vitamin E - 0.21 mg 

Vitamin K - 8 mcg 

Contains some other vitamins in small amounts.

20. Persimmon: One fresh persimmon contains 0.2 grams of protein and 32 calories.

Minerals Contained:

Potassium - 78 mg 

Phosphorus - 6 mg 

Calcium - 7 mg 

Iron - 0.62 mg 

Also contains small amounts of other minerals.

Vitamins Contained:

Vitamin C - 16.5 mg 

Contains some other vitamins in small amounts