Fruit facts: Raspberry nutrition facts

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 nutrition facts

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

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: Blueberry nutrition facts

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

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

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

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

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

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

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

Fruit facts: Cherry nutrition facts

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

Image:Gulmammad

Fruit facts: Apricot nutrition facts

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