Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Apples |
|||||||||||||||||
Raw, Fresh |
1Med |
150 |
84.8 |
84.0 |
.3 |
.9 |
21.2 |
1.5 |
4.5 |
9.0 |
1.5 |
7.2 |
208.5 |
.15 |
.08 |
.06 |
|
Raw Fresh Pared |
1Med |
145 |
985.39 |
76.9 |
.3 |
.4 |
20.2 |
.9 |
2.9 |
8.7 |
1.5 |
4.6 |
176.9 |
.15 |
.07 |
.05 |
|
Baked Un pared |
1Med |
150 |
-- |
187.5 |
.3 |
.9 |
--- |
-- |
9.0 |
15.0 |
1.5 |
--- |
165.0 |
.45 |
-- |
-- |
|
Apricots raw |
1Med |
38 |
85.3 |
19.4 |
.4 |
.1 |
4.9 |
.2 |
3.0 |
5.7 |
.4 |
3.5 |
121.2 |
.19 |
.05 |
.03 |
|
Avocados |
|||||||||||||||||
All Var. Raw |
1Avg |
250 |
68.0 |
417.5 |
5.3 |
41.0 |
15.8 |
4.0 |
25.0 |
105.0 |
10.0 |
112.5 |
1510.0 |
1.50 |
0 |
1.00 |
|
Bananas, Yellow |
1Avg |
100 |
84.5 |
110.0 |
1.2 |
.2 |
29.0 |
.4 |
7.0 |
28.0 |
-- |
-- |
396 |
.50 |
.19 |
-- |
|
Blackberries Raw |
1Cup |
144 |
83.2 |
83.5 |
1.7 |
1.3 |
18.6 |
5.9 |
20.2 |
27.4 |
1.4 |
28.5 |
305.3 |
.58 |
0 |
.16 |
|
Blueberries Raw |
1Cup |
1140 |
86.8 |
86.8 |
1.0 |
.7 |
21.4 |
2.1 |
21.0 |
18.2 |
1.4 |
8.4 |
113.4 |
1.40 |
.16 |
.15 |
|
Cantaloupe Raw |
1Whole |
770 |
231.0 |
231.0 |
4.6 |
.8 |
57.8 |
2.3 |
107.8 |
123.2 |
92.4 |
64.7 |
1932.7 |
3.08 |
1.08 |
.11 |
|
Cherries |
|||||||||||||||||
Sweet Raw |
1Cup |
200 |
140.0 |
140.0 |
2.6 |
.6 |
34.8 |
.8 |
20.0 |
26.0 |
4.0 |
32.4 |
500.0 |
.40 |
0 |
.27 |
|
Sour Red Raw |
1 Cup |
200 |
116.0 |
116.0 |
2.6 |
.6 |
28.6 |
.4 |
12.0 |
22.0 |
4.0 |
23.0 |
382.0 |
.80 |
0 |
.18 |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Apples |
|||||||||
Raw, Fresh |
135.0 |
.47 |
10.50 |
.05 |
.03 |
.15 |
.16 |
.05 |
12.00 |
Raw Fresh Pared |
58.0 |
-- |
5.08 |
.04 |
.03 |
.15 |
.13 |
.04 |
11.60 |
Baked Un pared |
139.5 |
--- |
4.50 |
.05 |
.03 |
.20 |
--- |
--- |
--- |
Apricots Raw |
1026.0 |
--- |
3.80 |
.01 |
.01 |
.23 |
.09 |
.03 |
1.25 |
Avocados |
|||||||||
All Var. Raw |
725.0 |
--- |
35.00 |
.28 |
.50 |
4.00 |
2.68 |
1.05 |
127.50 |
Bananas, Yellow |
65.0 |
--- |
15.00 |
.04 |
.04 |
.70 |
--- |
--- |
--- |
Blackberries Raw |
288.0 |
5.00 |
30.24 |
.04 |
.06 |
.58 |
.35 |
.07 |
19.73 |
Blueberries Raw |
140.0 |
--- |
19.60 |
.04 |
.08 |
.70 |
.22 |
.09 |
8.40 |
Cantaloupe Raw |
26180.0 |
1.08 |
254.10 |
.40 |
.26 |
4.62 |
1.93 |
.42 |
231.00 |
Cherries |
|||||||||
Sweet Raw |
220.0 |
--- |
20.00 |
.10 |
.12 |
.80 |
.52 |
.06 |
16.00 |
Sour Red Raw |
2000.0 |
--- |
20.00 |
.10 |
.12 |
.80 |
.29 |
.13 |
16.00 |
Minerals (macro)
-----------------------------------
Minerals (micro)
_________
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
|
Cranberries Raw |
1Cup |
100 |
87.9 |
46.0 |
.4 |
.7 |
10.8 |
1.4 |
7.0 |
6.0 |
2.0 |
4.5 |
67.0 |
.20 |
0 |
.06 |
|
Currants |
|||||||||||||||||
Black Eur. Raw |
1Cup |
132 |
84.2 |
71.3 |
2.2 |
.1 |
17.3 |
3.2 |
79.2 |
52.8 |
4.0 |
22.6 |
491.0 |
1.45 |
-- |
.17 |
|
Red &White Raw |
1Cup |
133 |
85.7 |
66.5 |
1.9 |
.3 |
16.1 |
4.5 |
42.6 |
30.6 |
2.7 |
20.0 |
341.8 |
1.33 |
-- |
.15 |
|
Dates Domestic Dry |
1Cup |
178 |
23.8 |
482.4 |
3.5 |
.9 |
128.5 |
4.1 |
58.7 |
64.1 |
1.8 |
60.5 |
1185.5 |
1.85 |
.52 |
.50 |
|
Figs Raw |
1Med |
41 |
77.5 |
32.8 |
.5 |
.1 |
8.3 |
.5 |
14.4 |
5.7 |
.4 |
8.2 |
95.1 |
.16 |
0 |
.03 |
|
Grapefruit all Varieties |
1Whole |
482 |
88.4 |
197.6 |
2.4 |
.5 |
51.1 |
1.0 |
77.1 |
77.1 |
4.8 |
57.8 |
650.7 |
1.93 |
.48 |
.20 |
|
Grapes |
|||||||||||||||||
Amer. Style Raw |
1Cup |
153 |
81.6 |
105.6 |
2.0 |
1.5 |
24.0 |
.9 |
24.5 |
18.4 |
4.6 |
19.9 |
241.7 |
.61 |
.06 |
.05 |
|
European Raw |
1Cup |
153 |
81.4 |
102.5 |
.9 |
.5 |
26.5 |
.8 |
18.4 |
30.6 |
4.6 |
9.2 |
364.7 |
.61 |
.06 |
1.45 |
|
Lemons |
|||||||||||||||||
Pulp w/ peel Raw |
1 Sm |
100 |
87.4 |
20.0 |
1.2 |
.3 |
10.7 |
5.1 |
61.0 |
15.0 |
3.0 |
11.9 |
145.0 |
.70 |
.11 |
.26 |
|
Pulp w/o peel Raw |
1 Med |
100 |
90.1 |
27.0 |
1.1 |
.3 |
8.2 |
.4 |
26.0 |
16.0 |
2.0 |
9.0 |
138.0 |
.60 |
--- |
.26 |
|
Lime raw |
1 Med |
100 |
89.3 |
28.0 |
.8 |
.2 |
9.5 |
.5 |
33.0 |
18.0 |
2.0 |
--- |
102.0 |
.60 |
--- |
-- |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Cranberries Raw |
40 |
-- |
11.0 |
.03 |
.02 |
.10 |
.22 |
.04 |
2.00 |
Currants |
303.6 |
1.32 |
264.0 |
.07 |
.07 |
.40 |
.53 |
.09 |
-- |
Black Europe Raw |
159.6 |
.17 |
54.53 |
.05 |
.07 |
.13 |
.09 |
.05 |
--- |
Red &White Raw |
159.6 |
.17 |
54.53 |
.05 |
.07 |
.13 |
.09 |
.05 |
--- |
Dates Domestic Dry |
89.0 |
--- |
0 |
.16 |
.18 |
3.92 |
1.39 |
.35 |
25.45 |
Figs Raw |
32.8 |
--- |
.82 |
.03 |
.02 |
.16 |
.12 |
.05 |
5.74 |
Grapefruit all Varieties |
685.6 |
1.21 |
183.16 |
.19 |
.10 |
.96 |
1.36 |
.16 |
53.02 |
Grapes |
|||||||||
Amer. Style Raw |
153.0 |
--- |
6.12 |
.14 |
.09 |
.46 |
.12 |
.19 |
10.71 |
European Raw |
153.0 |
1.07 |
6.12 |
.14 |
.09 |
.46 |
.12 |
.19 |
10.71 |
Lemons |
|||||||||
Pulp w/ peel Raw |
30.0 |
--- |
77.00 |
.05 |
.04 |
.20 |
.22 |
.12 |
12.00 |
Pulp w/o peel Raw |
20.0 |
--- |
53.00 |
.04 |
.02 |
.10 |
.19 |
.08 |
-- |
Lime raw |
10.0 |
-- |
37.00 |
.03 |
.02 |
.20 |
.22 |
-- |
4.00 |
Minerals (macro)
-----------------------------------
Minerals (micro)
_________
| Food Item Name | App. measure | Weight (g) |
Moi sture (%) |
Food Energy Calorie (kcal) |
Pro- tein (g) |
Fats
(g) |
Carob- hydrates (g) |
Fiber (g)
|
Cal- cium (g)
|
Pho- phorus (mg) |
Sodium (mg) |
Mag- nesium (mg) |
Potas- sium (mg) |
Iron (mg) |
Zinc (mg) |
Copper | |
| Loganberries Raw | 1Cup | 150 | 83.0 | 93.0 | 1.5 | .9 | 22.4 | 4.5 | 52.5 | 25.5 | 1.5 | 37.5 | 255.0 | 1.80 | -- | 21 | |
| Mangos Raw | 1Whole | 200 | 81.7 | 132.0 | 1.4 | .8 | 33.6 | 1.8 | 20.0 | 26.0 | 14.0 | 17.6 | 378.0 | .80 | 0 | .23 | |
| Oranges all w/o peel Raw | 1 Sm | 100 | 86.0 | 49.0 | .9 | .2 | 12.2 | .5 | 41.0 | 20.0 | 1.0 | 6.7 | 200.0 | .40 | .20 | -- | |
| Peaches Raw | 1 Med | 100 | 89.1 | 38.0 | .6 | .1 | 9.7 | .6 | 9.0 | 19.0 | 1.0 | 6.6 | 202.0 | .50 | .20 | .07 | |
| Pears | |||||||||||||||||
| Raw w/skin | 1 avg | 200 | 83.2 | 122.0 | 1.4 | .8 | 30.6 | 2.8 | 16.0 | 22.0 | 4.0 | 14.0 | 260.0 | .60 | .16 | .23 | |
| Raw peeled | 1 med | 182 | -- | 66.4 | .5 | -- | 17.1 | 5.1 | 13.1 | 27.1 | 5.3 | 8.7 | 184.5 | .40 | .15 | .18 | |
| Pineapple Raw | 1 cup | 132 | 85.3 | 76.6 | .4 | .3 | 18.1 | .5 | 22.4 | 10.6 | 1.3 | 17.2 | 192.7 | .66 | .28 | .19 | |
| Plantain green Raw | 1 sm | 100 | 66.4 | 119.0 | 1.1 | .4 | 31.2 | .4 | 7.0 | 30.0 | 5.0 | -- | 385.0 | .70 | 1.5 | -- | |
| Plums | |||||||||||||||||
| Jap hybrid 21/8"D Raw | 1 avg | 70 | 86.6 | 33.6 | .4 | .1 | 8.6 | .4 | 8.4 | 12.6 | .7 | 6.3 | 119.0 | .35 | .06 | -- | |
| Prune Type Raw | 1 med | 50 | 78.7 | 37.5 | .4 | .1 | 9.9 | .2 | 6.0 | 9.0 | .5 | 4.5 | 85.0 | .25 | -- | -- |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Loganberries Raw |
300.0 |
.44 |
36.00 |
.04 |
.06 |
.60 |
.35 |
.09 |
-- |
Mangos Raw |
9600.0 |
--- |
70.00 |
.10 |
.10 |
2.20 |
.32 |
--- |
-- |
Oranges all w/o peel Raw |
200.0 |
.23 |
50.00 |
.10 |
.04 |
.40 |
.25 |
.06 |
46.00 |
Peaches Raw |
1330.0 |
-- |
7.00 |
.02 |
.05 |
1.00 |
.17 |
.02 |
8.00 |
Pears |
|||||||||
Raw w/skin |
40.0 |
--- |
8.00 |
.04 |
.08 |
.20 |
.14 |
.03 |
28.00 |
Raw peeled |
30.8 |
--- |
5.86 |
.05 |
.05 |
.35 |
.13 |
.04 |
25.48 |
Pineapple Raw |
92.4 |
-- |
22.44 |
.12 |
.04 |
.26 |
.21 |
.12 |
14.52 |
Plantain green Raw |
605.0 |
--- |
14.00 |
.06 |
.04 |
.60 |
.37 |
-- |
16.00 |
Plums |
|||||||||
Jap hybrid 21/8"D Raw |
175.0 |
--- |
4.20 |
.02 |
.02 |
.35 |
.13 |
.04 |
4.20 |
Prune Type Raw |
150.0 |
-- |
2.00 |
.02 |
.02 |
.25 |
.09 |
.04 |
3.00 |
Minerals (macro)
-----------------------------------
Minerals (micro)
_________
Food Item Name |
App. measure |
Weight
|
Moi
|
Food Energy
|
Pro-
|
Fats(g) |
Carob-
|
Fiber
|
Cal-
|
Pho-
|
Sodium
|
Mag-
|
Potas-
|
Iron
|
Zinc
|
Copper |
Prunes |
||||||||||||||||
Dried Soft Raw |
1 Lg |
10 |
32.4 |
23.9 |
.3 |
.1 |
6.3 |
.2 |
5.1 |
7.9 |
.4 |
4.5 |
75.4 |
.25 |
.05 |
.04 |
Dried soft Cooked |
1Cup |
270 |
66.4 |
321.3 |
2.7 |
.8 |
84.8 |
2.2 |
64.8 |
99.9 |
10.8 |
54.0 |
882.9 |
4.86 |
.89 |
.68 |
Dehydrated Raw |
1 Lg |
10 |
2.5 |
34.4 |
.3 |
.1 |
9.1 |
.2 |
9.0 |
10.7 |
1.1 |
--- |
94.0 |
.44 |
-- |
-- |
Raisins Calif. Seedless |
1 Tbs |
10 |
17.0 |
28.9 |
.3 |
0 |
7.7 |
.1 |
8.6 |
10.2 |
1.7 |
3.5 |
67.8 |
.21 |
.02 |
.04 |
Raspberries Black Raw |
1Cup |
123 |
80.8 |
89.8 |
1.8 |
1.7 |
19.3 |
6.3 |
36.9 |
27.1 |
1.2 |
36.9 |
244.8 |
1.11 |
.56 |
.16 |
Raspberries Red Raw |
1Cup |
132 |
84.2 |
75.2 |
1.6 |
.7 |
18.0 |
4.0 |
29.0 |
29.0 |
1.3 |
26.4 |
221.8 |
1.19 |
0 |
.08 |
Strawberries Raw |
1Cup |
150 |
89.9 |
55.5 |
1.1 |
.8 |
12.6 |
2.0 |
31.5 |
31.5 |
1.5 |
18.0 |
246.0 |
1.50 |
0 |
.04 |
Tangelos Raw |
1Med |
170 |
89.4 |
39.0 |
.5 |
.1 |
9.2 |
-- |
27.2 |
20.4 |
1.7 |
19.0 |
295.8 |
.17 |
0 |
.06 |
Tangerine Dancy Raw |
1Med |
116 |
87.0 |
53.4 |
.9 |
.2 |
13.5 |
.6 |
19.7 |
11.6 |
2.3 |
14.3 |
187.9 |
.46 |
.17 |
.03 |
Watermelon Raw |
1 Cup |
200 |
92.6 |
52.0 |
1.0 |
.4 |
12.8 |
.6 |
14.0 |
20.0 |
2.0 |
20.4 |
200.0 |
1.00 |
.18 |
.3 |
Fat Soluble Vitamins
--------------------
Water Soluble Vitamins
---------------------------------------------------------------------
Food Item Name |
Vitamin A (iu) |
Vitamin E (mg) |
Vitamin C (mg) |
Thiamine (mg) |
Riboflavin
|
Niacin (mg) |
Pantothenic Acid (mg) |
Vitamin B6 (pyridoxine)
|
Folic Acid(mg) |
Prunes |
|||||||||
Dried Soft Raw |
199.4 |
-- |
.33 |
.01 |
.02 |
.19 |
.05 |
.03 |
.40 |
Dried soft Cooked |
2025.0 |
--- |
2.70 |
.08 |
.19 |
1.89 |
.62 |
.41 |
-- |
Dehydrated Raw |
217.0 |
--- |
.40 |
.01 |
.02 |
.21 |
--- |
-- |
-- |
Raisins Calif. Seedless |
2.0 |
-- |
.09 |
.01 |
--- |
.06 |
.01 |
.02 |
.40 |
Raspberries Black Raw |
-- |
--- |
22.14 |
.04 |
.11 |
1.11 |
.30 |
.07 |
6.15 |
Raspberries Red Raw |
171.6 |
.41 |
33.00 |
.04 |
.12 |
1.19 |
.32 |
.08 |
6.60 |
Strawberries Raw |
90.0 |
.20 |
88.50 |
.05 |
.11 |
.90 |
.51 |
.08 |
24.00 |
Tangelos Raw |
-- |
--- |
26.00 |
--- |
--- |
-- |
--- |
.09 |
23.80 |
Tangerine Dancy Raw |
487.2 |
-- |
35.96 |
.07 |
.02 |
.12 |
.23 |
.08 |
24.36 |
Watermelon Raw |
1180.0 |
--- |
14.00 |
.06 |
.06 |
.40 |
.60 |
.14 |
16.00 |