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- apple (with skin)
- apricot
- avocado
- banana
- blueberries
- cherries
- grapes - red or green
- mango
- nectarine
- orange (navel)
- peach
- pear
- pineapple
- rockmelon (cantaloupe)
- strawberries
- watermelon
| 1 medium - 138g (7cm dia) Glycemic Index - 38 | ||
|---|---|---|
| Calories: 72 Carbohydrate: 19.06g Protein: 0.36g Fat: 0.23g | ||
| Vitamin A - 75IU | Calcium - 8mg | |
| Vitamin B1 (Thiamin) - 0.02mg | Iron - 0.17mg | |
| Vitamin B2 (Riboflavin) - 0.04mg | Magnesium - 7mg | |
| Vitamin (B3 Niacin) - 0.13mg | Phosphorus - 15mg | |
| Vitamin B5 (Pantothenic Acid) - 0.08mg | Potassium - 148mg | |
| Vitamin B6 (Pyridoxine) - 0.06mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.06mg | |
| Folate - 4mcg | Copper - 0.04mg | |
| Vitamin C - 6.3mg | Manganese - 0.05mg | |
| Vitamin D - 0IU | Fluoride - 4.6mcg | |
| Vitamin E - 0.25mg | Selenium - 0mcg | |
| Vitamin K - 3mcg | ||
| 1 medium (35g) Glycemic Index - 57 | ||
|---|---|---|
| Calories: 17 Carbohydrate: 3.89g Protein: 0.49g Fat: 0.14g | ||
| Vitamin A - 674U | Calcium - 5mg | |
| Vitamin B1 (Thiamin) - 0.01mg | Iron - 0.14mg | |
| Vitamin B2 (Riboflavin) - 0.01mg | Magnesium - 4mg | |
| Vitamin (B3 Niacin) - 0.21mg | Phosphorus - 8mg | |
| Vitamin B5 (Pantothenic Acid) - 0.08mg | Potassium - 91mg | |
| Vitamin B6 (Pyridoxine) - 0.02mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.07mg | |
| Folate - 3mcg | Copper - 0.03mg | |
| Vitamin C - 3.5mg | Manganese - 0.03mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.31mg | Selenium - 0mcg | |
| Vitamin K - 1.2mcg | ||
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| 1/4 medium (50g) Glycemic Index - 5 | ||
|---|---|---|
| Calories: 80 Carbohydrate: 4.26g Protein: 1g Fat: 7.33g | ||
| Vitamin A - 73IU | Calcium - 6mg | |
| Vitamin B1 (Thiamin) - 0.03mg | Iron - 0.28mg | |
| Vitamin B2 (Riboflavin) - 0.07mg | Magnesium - 14mg | |
| Vitamin (B3 Niacin) - 0.87mg | Phosphorus - 26mg | |
| Vitamin B5 (Pantothenic Acid) - 0.69mg | Potassium - 242mg | |
| Vitamin B6 (Pyridoxine) - 0.13mg | Sodium - 4mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.32mg | |
| Folate - 40mcg | Copper - 0.01mg | |
| Vitamin C - 5mg | Manganese - 0.07mg | |
| Vitamin D - 0IU | Fluoride - 3.5mcg | |
| Vitamin E - 1.03mg | Selenium - 0.2mcg | |
| Vitamin K - 10.5mcg | ||
| 1 medium - 118g (18cm long) Glycemic Index - 51 | ||
|---|---|---|
| Calories: 105 Carbohydrate: 26.95g Protein: 1.29g Fat: 0.39g | ||
| Vitamin A - 76IU | Calcium - 6mg | |
| Vitamin B1 (Thiamin) - 0.04mg | Iron - 0.31mg | |
| Vitamin B2 (Riboflavin) - 0.09mg | Magnesium - 32mg | |
| Vitamin (B3 Niacin) - 0.79mg | Phosphorus - 26mg | |
| Vitamin B5 (Pantothenic Acid) - 0.39mg | Potassium - 422mg | |
| Vitamin B6 (Pyridoxine) - 0.43mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.18mg | |
| Folate - 24mcg | Copper - 0.01mg | |
| Vitamin C - 10.3mg | Manganese - 0.32mg | |
| Vitamin D - 0IU | Fluoride - 2.6mcg | |
| Vitamin E - 0.12mg | Selenium - 1.2mcg | |
| Vitamin K - 0.6mcg | ||
| 1 cup (150g) Glycemic Index - 21 | ||
|---|---|---|
| Calories: 84 Carbohydrate: 21.45g Protein: 1.1g Fat: 0.49g | ||
| Vitamin A - 80IU | Calcium - 9mg | |
| Vitamin B1 (Thiamin) - 0.06mg | Iron - 0.41mg | |
| Vitamin B2 (Riboflavin) - 0.06mg | Magnesium - 9mg | |
| Vitamin (B3 Niacin) - 0.62mg | Phosphorus - 18mg | |
| Vitamin B5 (Pantothenic Acid) - 0.18mg | Potassium - 114mg | |
| Vitamin B6 (Pyridoxine) - 0.08mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.24mg | |
| Folate - 9mcg | Copper - 0.8mg | |
| Vitamin C - 14.4mg | Manganese - 0.50mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.84mg | Selenium - 0.1mcg | |
| Vitamin K - 28.6mcg | ||
| 1 cup - whole (120g) Glycemic Index - 22 | ||
|---|---|---|
| Calories: 74 Carbohydrate: 18.73g Protein: 1.24g Fat: 0.23g | ||
| Vitamin A - 75IU | Calcium - 15mg | |
| Vitamin B1 (Thiamin) - 0.03mg | Iron - 0.42mg | |
| Vitamin B2 (Riboflavin) - 0.04mg | Magnesium - 13mg | |
| Vitamin (B3 Niacin) - 0.18mg | Phosphorus - 25mg | |
| Vitamin B5 (Pantothenic Acid) - 0.23mg | Potassium - 260mg | |
| Vitamin B6 (Pyridoxine) - 0.06mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.08mg | |
| Folate - 5mcg | Copper - 0.07mg | |
| Vitamin C - 8.2mg | Manganese - 0.08mg | |
| Vitamin D - 0IU | Fluoride - 2.3mcg | |
| Vitamin E - 0.08mg | Selenium - 0mcg | |
| Vitamin K - 2.5mcg | ||
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| Raw grapes - 100g Glycemic Index - 46 | ||
|---|---|---|
| Calories: 69 Carbohydrate: 18.1g Protein: 0.72g Fat: 0.16g | ||
| Vitamin A - 66IU | Calcium - 10mg | |
| Vitamin B1 (Thiamin) - 0.07mg | Iron - 0.36mg | |
| Vitamin B2 (Riboflavin) - 0.07mg | Magnesium - 7mg | |
| Vitamin (B3 Niacin) - 0.19mg | Phosphorus - 20mg | |
| Vitamin B5 (Pantothenic Acid) - 0.05mg | Potassium - 191mg | |
| Vitamin B6 (Pyridoxine) - 0.09mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.07mg | |
| Folate - 2mcg | Copper - 0.13mg | |
| Vitamin C - 10.8mg | Manganese - 0.07mg | |
| Vitamin D - 0IU | Fluoride - 7.8mcg | |
| Vitamin E - 0.19mg | Selenium - 0.1mcg | |
| Vitamin K - 14.6mcg | ||
| 1 medium (200g) Glycemic Index - 51 | ||
|---|---|---|
| Calories: 135 Carbohydrate: 35.19g Protein: 1.06g Fat: 0.56g | ||
| Vitamin A - 79IU | Calcium - 21mg | |
| Vitamin B1 (Thiamin) - 0.12mg | Iron - 0.27mg | |
| Vitamin B2 (Riboflavin) - 0.12mg | Magnesium - 19mg | |
| Vitamin (B3 Niacin) - 1.21mg | Phosphorus - 23mg | |
| Vitamin B5 (Pantothenic Acid) - 0.33mg | Potassium - 323mg | |
| Vitamin B6 (Pyridoxine) - 0.28mg | Sodium - 4mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.08mg | |
| Folate - 29mcg | Copper - 0.23mg | |
| Vitamin C - 57.3mg | Manganese - 0.06mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 2.32mg | Selenium - 1.26mcg | |
| Vitamin K - 8.7mcg | ||
| 1 medium - 140g (6cm dia) Glycemic Index - 42 | ||
|---|---|---|
| Calories: 62 Carbohydrate: 14.98g Protein: 0.45g Fat: 1.51g | ||
| Vitamin A - 471IU | Calcium - 9mg | |
| Vitamin B1 (Thiamin) - 0.05mg | Iron - 0.4mg | |
| Vitamin B2 (Riboflavin) - 0.04mg | Magnesium - 13mg | |
| Vitamin (B3 Niacin) - 1.6mg | Phosphorus - 37mg | |
| Vitamin B5 (Pantothenic Acid) - 0.26mg | Potassium - 285mg | |
| Vitamin B6 (Pyridoxine) - 0.04mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.24mg | |
| Folate - 7mcg | Copper - 0.12mg | |
| Vitamin C - 7.7mg | Manganese - 0.08mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 1.09mg | Selenium - 0mcg | |
| Vitamin K - 3.1mcg | ||
| 1 medium - 140g (7.5cm dia) Glycemic Index - 42 | ||
|---|---|---|
| Calories: 69 Carbohydrate: 17.56g Protein: 1.27g Fat: 0.21g | ||
| Vitamin A - 346IU | Calcium - 60mg | |
| Vitamin B1 (Thiamin) - 0.1mg | Iron - 0.18mg | |
| Vitamin B2 (Riboflavin) - 0.07mg | Magnesium - 15mg | |
| Vitamin (B3 Niacin) - 0.6mg | Phosphorus - 32mg | |
| Vitamin B5 (Pantothenic Acid) - 0.37mg | Potassium - 232mg | |
| Vitamin B6 (Pyridoxine) - 0.11mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.11mg | |
| Folate - 48mcg | Copper - 0.06mg | |
| Vitamin C - 82.7mg | Manganese - 0.04mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.21mg | Selenium - 0mcg | |
| Vitamin K - 0mcg | ||
| 1 medium - 150g (6.5cm dia) Glycemic Index - 42 | ||
|---|---|---|
| Calories: 58 Carbohydrate: 14.31g Protein: 1.36g Fat: 0.38g | ||
| Vitamin A - 489IU | Calcium - 9mg | |
| Vitamin B1 (Thiamin) - 0.04mg | Iron - 0.38mg | |
| Vitamin B2 (Riboflavin) - 0.05mg | Magnesium - 14mg | |
| Vitamin (B3 Niacin) - 1.21mg | Phosphorus - 30mg | |
| Vitamin B5 (Pantothenic Acid) - 0.23mg | Potassium - 285mg | |
| Vitamin B6 (Pyridoxine) - 0.04mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.26mg | |
| Folate - 6mcg | Copper - 0.1mg | |
| Vitamin C - 9.9mg | Manganese - 0.09mg | |
| Vitamin D - 0IU | Fluoride - 6mcg | |
| Vitamin E - 1.09mg | Selenium - 0.1mcg | |
| Vitamin K - 3.9mcg | ||
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| 1 medium (180g) Glycemic Index - 38 | ||
|---|---|---|
| Calories: 103 Carbohydrate: 27.52g Protein: 0.68g Fat: 0.21g | ||
| Vitamin A - 41IU | Calcium - 16mg | |
| Vitamin B1 (Thiamin) - 0.02mg | Iron - 0.30mg | |
| Vitamin B2 (Riboflavin) - 0.05mg | Magnesium - 12mg | |
| Vitamin (B3 Niacin) - 0.28mg | Phosphorus - 20mg | |
| Vitamin B5 (Pantothenic Acid) - 0.09mg | Potassium - 212mg | |
| Vitamin B6 (Pyridoxine) - 0.05mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.18mg | |
| Folate - 12mcg | Copper - 0.15mg | |
| Vitamin C - 7.5mg | Manganese - 0.09mg | |
| Vitamin D -0 IU | Fluoride - 3.9mcg | |
| Vitamin E - 0.21mg | Selenium - 0.2mcg | |
| Vitamin K - 8mcg | ||
| 1 cup - diced (155g) Glycemic Index - 59 | ||
|---|---|---|
| Calories: 70 Carbohydrate: 18.32g Protein: 0.85g Fat: 0.2g | ||
| Vitamin A - 81IU | Calcium - 20mg | |
| Vitamin B1 (Thiamin) - 0.12mg | Iron - 0.39mg | |
| Vitamin B2 (Riboflavin) - 0.05mg | Magnesium - 19mg | |
| Vitamin (B3 Niacin) - 0.73mg | Phosphorus - 14mg | |
| Vitamin B5 (Pantothenic Acid) - 0.3mg | Potassium - 194mg | |
| Vitamin B6 (Pyridoxine) - 0.16mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.12mg | |
| Folate - 17mcg | Copper - 0.13mg | |
| Vitamin C - 26.2mg | Manganese - 2.47mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 0mcg | |
| Vitamin K - 1.10mcg | ||
| 1 cup - diced (152g) Glycemic Index - 65 | ||
|---|---|---|
| Calories: 53 Carbohydrate: 12.73g Protein: 1.31g Fat: 0.3g | ||
| Vitamin A - 5276IU | Calcium - 14mg | |
| Vitamin B1 (Thiamin) - 0.06mg | Iron - 0.33mg | |
| Vitamin B2 (Riboflavin) - 0.03mg | Magnesium - 19mg | |
| Vitamin (B3 Niacin) - 1.15mg | Phosphorus - 23mg | |
| Vitamin B5 (Pantothenic Acid) - 0.16mg | Potassium - 417mg | |
| Vitamin B6 (Pyridoxine) - 0.11mg | Sodium - 25mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.28mg | |
| Folate - 33mcg | Copper - 0.06mg | |
| Vitamin C - 57.3mg | Manganese - 0.06mg | |
| Vitamin D - 0IU | Fluoride - 1.6mcg | |
| Vitamin E - 0.08mg | Selenium - 0.6mcg | |
| Vitamin K - 3.9mcg | ||
| 1 cup - whole (144g) Glycemic Index - 40 | ||
|---|---|---|
| Calories: 46 Carbohydrate: 11.06g Protein: 0.96g Fat: 0.43g | ||
| Vitamin A - 17IU | Calcium - 23mg | |
| Vitamin B1 (Thiamin) - 0.04mg | Iron - 0.59mg | |
| Vitamin B2 (Riboflavin) - 0.03mg | Magnesium - 19mg | |
| Vitamin (B3 Niacin) - 0.56mg | Phosphorus - 35mg | |
| Vitamin B5 (Pantothenic Acid) - 0.18mg | Potassium - 220mg | |
| Vitamin B6 (Pyridoxine) - 0.07mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.2mg | |
| Folate - 35mcg | Copper - 0.07mg | |
| Vitamin C - 84.7mg | Manganese - 0.56mg | |
| Vitamin D - 0IU | Fluoride - 6.3mcg | |
| Vitamin E - 0.42mg | Selenium - 0.6mcg | |
| Vitamin K - 3.2mcg | ||
| 1 cup - diced (152g) Glycemic Index - 72 | ||
|---|---|---|
| Calories: 46 Carbohydrate: 11.48g Protein: 0.93g Fat: 0.23g | ||
| Vitamin A - 865IU | Calcium - 11mg | |
| Vitamin B1 (Thiamin) - 0.05mg | Iron - 0.36mg | |
| Vitamin B2 (Riboflavin) - 0.03mg | Magnesium - 15mg | |
| Vitamin (B3 Niacin) - 0.27mg | Phosphorus - 17mg | |
| Vitamin B5 (Pantothenic Acid) - 0.34mg | Potassium - 170mg | |
| Vitamin B6 (Pyridoxine) - 0.07mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.15mg | |
| Folate - 5mcg | Copper - 0.06mg | |
| Vitamin C - 12.3mg | Manganese - 0.06mg | |
| Vitamin D - 0IU | Fluoride - 2.3mcg | |
| Vitamin E - 0.08mg | Selenium - 0.6mcg | |
| Vitamin K - 0.2mcg | ||
Last reviewed: 2 January 2007 || Last updated: 2 January 2007
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references
- USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
