Guest guest Posted April 6, 2005 Report Share Posted April 6, 2005 Fruits Amount Minerals Contained Vitamins Contained Apple One medium apple with skin contains almost 4 grams of dietary fiber. Potassium - 158 mg Calcium - 9.5 mg Phosphorus - 9.5 mg Magnesium - 7 mg Selenium - .4 mg Also contains small amounts of iron, manganese, copper and zinc. Vitamin A - 73 IU Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg Vitamin E - .66 IU Avocado One medium avocado contains 4 grams of protein and 10 grams of fiber. Potassium - 1204 mg Phosphorus - 82.4 mg Magnesium - 78.4 mg Calcium - 22 mg Sodium - 20 mg Iron - 2 mg Also contains small amounts of selenium, manganese, copper and zinc. Vitamin A - 1230 IU Vitamin C - 15.9 mg Vitamin B1 (thiamine) - .2 mg Vitamin B2 (riboflavin) - .25 mg Niacin - 3.9 mg Folate - 124.6 mg Pantothenic Acid - 1.95 mg Vitamin B6 - .56 mg Contains some other vitamins in small amounts. Banana One medium banana contains 1 gram of protein and 3 grams of dietary fiber. Potassium - 467 mg Magnesium - 43 mg Phosphorus - 27 mg Calcium - 7 mg Selenium - 1.3 mg Iron - .4 mg Also contains trace amounts of zinc, manganese and copper. Vitamin A - 95 IU Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg Vitamin B6 - .7mcg Niacin - .6 mg Pantothenic Acid - .31 mg Vitamin E - .67 IU Blackberries One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber. Potassium - 282 mg Calcium - 46 mg Phosphorus - 30 mg Magnesium - 28 mg Manganese - 1.9 mg Iron - .8 mg Selenium - .9 mg Zinc - .4 mg Also contains a trace amount of copper. Vitamin A - 237 IU Vitamin C - 30 mg Vitamin E - 1.5 IU Folate - 49 mcg Cantaloupe One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber. Potassium - 213 mg Phosphorus - 12 mg Calcium - 7.6 mg Magnesium - 7.6 mg Also contains trace amounts of iron, manganese, copper and zinc. Vitamin A - 2225 IU Vitamin C - 29 mg Folate (important during pregnancy) - 12 mcg Niacin - .4 mg Grapes One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber. Potassium - 176 mg Calcium - 13 mg Phosphorus - 9 mg Magnesium - 4.6 mg Iron - .4 mg Selenium - .3 mg Also contains trace amounts of zinc, manganese and copper. Vitamin A - 92 IU Vitamin C - 3.7 mg Folate (important during pregnancy) - 3.6 mcg Vitamin B6 - .1 mg Kiwi One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber. Potassium - 588 mg Phosphorus - 71 mg Magnesium - 53 mg Calcium - 46 mg Selenium - 1.1 mg Iron - .72 mg Zinc - .3 mg Copper - .3 mg Vitamin A - 310 IU Vitamin C - 174 mg Folate (important during pregnancy) - 67 mcg Vitamin B2 - .09 mg Niacin - .9 mg Vitamin B6 - .16 mg Vitamin E - 3 IU Lemon One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber. Potassium - 80 mg Calcium - 15mg Phosphorus - 9.2 mg Magnesium - 4.6 mg Iron - .35 mg Also contains trace amounts of selenium, zinc, manganese and copper. Vitamin A - 2 IU Vitamin C - 4 mg Lime One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber. Potassium - 68 mg Calcium - 22 mg Phosphorus - 12 mg Magnesium - 4 mg Iron - .4 mg Also contains trace amounts of selenium, zinc, manganese and copper. Vitamin A - 6.7 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Mango One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber. Potassium - 323 mg Calcium - 20.7 mg Phosphorus - 22.8 mg Magnesium - 18.6 mg Iron - .26 mg Also contains trace amounts of selenium, copper, zinc manganese. Vitamin A - 8060 IU Vitamin C - 57.34 mg Folate (important during pregnancy) - 29 mcg Vitamin B2 - 0.12 mg Niacin - 1.2 mg Vitamin B6 - .28 mg Vitamin E - 3.51 IU Orange one medium orange contains 1 gram of protein and 3 grams of dietary fiber. Potassium - 237 mg Calcium - 52 mg Phosphorus - 18 mg Magnesium - 13 mg Selenium - .65 mg Also contains trace amounts of iron, zinc, manganese and copper. Vitamin A - 269 IU Vitamin C - 70 mg Folate (important during pregnancy) - 40 mcg Vitamin B1 (thiamine) - .1 mg Pantothenic Acid - .33 mg Peach One medium peach (with skin) contains 1 gram dietary fiber. Potassium - 193 mg Phosphorus - 12 mg Magnesium - 6.9 mg Calcium - 5 mg Selenium - .4 mg Also contains trace amounts of iron, zinc, manganese and copper. Vitamin A - 524 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Niacin - .97 mg Strawberry I cup whole strawberries contains 3 grams of dietary fiber. Potassium - 239 mg Phosphorus - 27 mg Calcium - 20 mg Magnesium - 14 mg Selenium - 1 mg Iron - .55 mg manganese - .42 mg Also contains trace amounts of zinc and copper. Vitamin A - 39 IU Vitamin C - 82 mg Folate (important during pregnancy) - 25.5 mcg Tomato One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber. Potassium - 396.7 mg Phosphorus - 62.7 mg Magnesium - 22.8 mg Calcium - 31.9 mg Sodium - 11.4 mg Iron - .51 mg Selenium - .8 mg Also contains small amounts of manganese, copper and zinc. Vitamin A - 2364 IU Vitamin C - 25 mg Folate (important during pregnancy) - 46 mcg Niacin - .94 mg Vitamin B6 - .1 mg Watermelon I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber. Potassium - 332 mg Magnesium - 31.5 mg Phosphorus - 26 mg Calcium - 23 mg Iron - .5 mg Selenium - .3 mg Also contains small amounts of manganese, copper and zinc. Vitamin A - 1050 IU Vitamin C - 27 mg Niacin - .57 mg Vitamin B1 - .23 mg Vitamin B6 - .4 mg Folate (important during pregnancy) - 6.33 mcg -- Peace be with you, Don "Quai" Eitner "Spirit sleeps in the mineral, breathes in the vegetable, dreams in the animal and wakes in man." In compliance with the highest standards of Universal Law, this email has been thoroughly disinfected and purified in the solar flares of the sun. Outgoing mail is certified Virus Free. Checked by AVG Anti-Virus. Version: 7.0.308 / Virus Database: 266.9.3 - Release Date: 4/5/05 Quote Link to comment Share on other sites More sharing options...
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