NUTRIENTS IN FRUITS/VEGETABLES

		FOOD VALUE per 100gm				MINERAL/VITAMIN per 100gm
SN	FRUIT/VEGETABLE	Protein	Fat	Carbohydrate	Fibre	Calcium	Phosphorous	Iron	A	C	Others	CALORIC VALUE
1.	Apple (Malus sylvestris)	0.2%	0.5%	13.4%	1.0%	10 mg	14 mg	1 mg	40 IU	-	Small amount of vitamin E, H and B Complex	59
2.	Fresh Apricot (Prunus armeniaca)	1.0%	0.3 %	11.6 %	1.0 %	20 mg	25 mg	2.2 mg	-	6 mg	Small amount of Vitamin B Complex	53
3.	Dry Apricot (Prunus armeniaca)	1.6%	0.7%	73.4%	2.1%	110 mg	70 mg	4.6 mg	-	2 mg	Small amount of Vitamin B Complex	306
4.	Avocado (Persea Americana)	1.7%	22.8%	0.8%	-	10 mg	80 mg	0.7 mg	290 IU	-	Sufficient amount of Vitamin E and small amount of Vitamin C and B Complex	215
5.	Bael Fruit (Aegle marmelos)	1.8%	0.3%	31.8%	2.9%	85 mg	50 mg	0.6 mg	-	8 mg	Small amount of Vitamin B Complex	137
6.	Banana (Musa paradisiacal)	1.2%	0.3%	27.2%	0.4%	17 mg	36 mg	0.9 mg		7 mg	Small amount of Vitamin B Complex	116
7.	Date (Phoenix dactylifera)	2.5%	0.4%	75.8%	3.9%	120 mg	50 mg	7.3 mg	-	3 mg	Small amount of Vitamin B Complex	317
8.	Fresh Fig (Ficus carica)	1.3%	0.2%	7.6%	2.2%	35 mg	22 mg	0.6 mg	80 IU	2 mg	Small amount of Vitamin B Complex	80
9.	Dry Fig (Ficus caric	4.3%	1.3%	63.4%	5.6%	126 mg	77 mg	3 mg	80 IU		Small amount of Vitamin B Complex	274
10.	Grapes (Vitis vinifera)	0.7%	0.1%	7%	-	20 mg	20 mg	0.2 mg		31mg	Small amount of Vitamin B Complex, Vitamin A and P	32
11.	Grapefruit (Citrus paradise)	0.7%	0.1%	7%	-	20 mg	20 mg	0.2 mg	-	31mg	Small amount of Vitamin B Complex, Vitamin A and P	32
12.	Indian Gooseberry (Emblica officinalis)	0.5%	0.1%	13.7%	3.4%	50 mg	20 mg	1.2 mg	-	600mg	Small amount of Vitamin B Complex	48
13.	Jambul Fruit (Eugenia jambolana)	0.7%	0.3%	14%	0.9%	15 mg	15 mg	1.2 mg	-	18 mg	Small amount of Vitamin B Complex	62
14	Lemon Citrus limon)	1%	0.9%	11.1%	1.7%	70 mg	10 mg	2.3 mg	-	39 mg	Small amount of Vitamin B Complex	57
15	Lime (Citrus aurantifolia)	1.5%	1%	10.9%	1.3%	90 mg	20 mg	0.3 mg	-	63 mg	Small amount of Vitamin B Complex	59
16	Mango (Mangifera indica)	0.6%	0.4%	16.9%	0.7%	14 mg	16 mg	1.3 mg	-	16 mg	Small amount of Vitamin B Complex	74
17	Orange (Citrus aurantium)	0.7%	0.2 %	10.9%	0.3%	26 mg	20 mg	0.3 mg	-	30 mg	Small amount of Vitamin B Complex	59
18	Paw Paw (Carica papaya)	0.6%	0.1%	7.2%	0.8%	17 mg	13 mg	0.5 mg	-	57 mg	Small amount of Vitamin B Complex	32
19	Pomegranate (Punica granatum)	1.6%	0.1%	14.5%	5.1%	10 mg	70 mg	0.3 mg	-	16 mg	Small amount of Vitamin B Complex	65
20	Raisins (Vitis vinifera)	1.8%	0.3%	74.6%	1.1%	87 mg	80 mg	7.7 mg	-	1 mg	Small amount of Vitamin B Complex	308
21	Amaranth (Amaranthus gangeticus)	4%	0.5%	6.1%	1%	397 mg	83 mg	25.5mg	-	99 mg	Small amount of Vitamin B Complex	45
22	Asparagus (Asparagus officinalis)	2.2%	0.2%	3.9%	0.7%	22 mg	62 mg	1 mg	900 IU	33 mg	Magnesium 20mg, Small amount of Vitamin B Complex	59
23	Beet Root (Beta vulgaris)	1.7%	0.1%	8.8%	0.9%	18 mg	55 mg	1 mg	-	10 mg	Good amount of Vitamin A & B and Small amount of Vitamin B Complex	43
24	Bitter Gourd (Monordica charantia) Bitter Melon	1.6%	0.2%	4.2%	0.8%	20 mg	70 mg	1.8 mg	-	88 mg	Small amount of Vitamin B Complex	25
25	Bottle Gourd (Lagenaria vulgaris)	0.2%	0.1%	2.5%	0.6%	20 mg	10 mg	0.7 mg	-	-	Small amount of Vitamin B Complex	12
26	Cabbage (Brassica oleracea var)	1.8%	0.1%	4.6%	1%	39 mg	44 mg	0.8 mg	-	124 mg	Small amount of Vitamin B Complex	27
27	Carrot (Daucua carota)	0.9%	0.2%	10.6%	1.2%	80 mg	530 mg	2.2 mg	-	3 mg	Small amount of Vitamin B Complex	48
28	Cucumber (Cucumis sativas)	0.4%	0.1%	2.5%	0.4%	10 mg	25 mg	1.5 mg	-	7 mg	Small amount of Vitamin B Complex	13
29	Drumstick Pods (Moringa oleifera)	2.5%	0.1%	3.7%	4.8%	30 mg	110 mg	5.3 mg	-	120 mg	Small amount of Vitamin B Complex	26
30	Drumstick Leaves (Moringa oleifera)	6.7%	1.7%	12.5%	0.9%	440 mg	70 mg	7 mg	-	220 mg	Small amount of Vitamin B Complex	92
31	Fenugreek (Trigonella foenum graecum)	4.4%	0.9%	6%	1.1%	395 mg	51 mg	16.5 mg	-	52 mg	Small amount of Vitamin B Complex	49
32	Garlic (Allium sativum)	6.3%	0.1%	29.8%	0.8%	30 mg	310 mg	1.3 mg	-	13 mg	Small amount of Vitamin B Complex	145
33	Ginger (Zingiber officinalse)	2.3%	0.9%	12.3%	2.4%	20 mg	60 mg	2.6 mg	-	6 mg	Small amount of Vitamin B Complex	67
34	Lettuce (Lactuca sativa)	2.1%	0.3%	2.5%	0.5%	50 mg	28 mg	2.4 mg	-	10 mg	Small amount of Vitamin B Complex	42
35	Mint (Minthe spicata)	4.8%	0.6	5.8%	2%	200 mg	62 mg	15.6 mg		27 mg	Small amount of Vitamin B Complex and good amount of Vitamin D and E	48
36	Onion (Allium cepa)	1.2%	0.1%	11.1%	0.4%	47 mg	50 mg	0.7 mg	-	11 mg	Small amount of Vitamin B Complex	51
37	Potato (Solanum tuberosum)	1.6%	0.1%	22.6%	0.4%	10 mg	40 mg	0.7 mg	-	17 mg	Small amount of Vitamin B Complex	97
38	Radish (Raphanus sativus)	3.8%	0.4%	2.4%	1%	35 mg	22 mg	0.4 mg	-	15 mg	Small amount of Vitamin B Complex	17
39	Radish Leaves (Raphanus sativus)	3.8%	0.4%	2.4%	1%	265 mg	59 mg	22 mg	-	15 mg	Small amount of Vitamin B Complex	17
40	Soyabean (Glycine max merr)	43.2%	19.5%	20.9%	4.6%	240 mg	690 mg	11.5 mg	-	-	Small amount of Vitamin B Complex and Vitamin E	432
41	Spinach (Spinacia olerecea)	2%	0.7%	2.9%	0.6%	73 mg	21 mg	10.9 mg	-	28 mg	Small amount of Vitamin B Complex	17
42	Tomato (Lycopersicon-esculentum)	0.9%	0.2%	3.4%	0.8%	48 mg	20 mg	0.4 mg	-	27 mg	Small amount of Vitamin B Complex	20
43	Barley (Hordeum vulgars)	11.5%	1.3%	69.9%	3.9%	26 mg	215 mg	3 mg	-	5 mg	Small amount of Vitamin B Complex	336
44	Maize (Zea manys)	3.6%	1.5%	66.2%	2.7%	10 mg	348 mg	2 mg	-	-	Small amount of Vitamin B Complex and Vitamin E	342
45	Raw Local Rice (Orya sativa)	7.5%	1%	76.7%	0.6%	10 mg	190 mg	3.2 mg	-	-	Small amount of Vitamin B Complex	346
46	Raw Milled Rice (Orya sativa)	6.8%	0.5%	78.2%	0.2%	10 mg	160 mg	3.1 mg	-	-	Small amount of Vitamin B Complex	345
47	Whole Wheat Flour (Triticum sativum)	12.1%	1.7%	69.4%	1.9%	48 mg	355 mg	11.5 mg	-	-	Small amount of Vitamin B Complex	341
48	Refined Wheat Flour r (Triticum sativum)	11%	0.9%	73.9%	0.3%	23 mg	12.1 mg	2.5 mg	-	-	Small amount of Vitamin B Complex	348
49	Almond (Prunus amygdalus)	20.8%	58.9%	10.5%	1.7%	230 mg	490 mg	4.5 mg	-	-	Niacin 4.4mg and Small amount of Vitamin B Complex	665
50	Coconut (Cocos nucifera)	4.5%	41.6%	13%	3.6%	10 mg	240 mg	1.7 mg	-	1 mg	Small amount of Vitamin B Complex	Fresh 444  Dried 662
51	Groundnut (Arachis hypogaea)	25.3%	40.1%	26.1%	3.1%	90 mg	350 mg	2.8 mg	-	-	Small amount of Vitamin B Complex and 261mg of Vitamin E	567
52	Honey	0.3%		79.5%	-	5 mg	16 mg	0.9 mg	-	4 mg	Small amount of Vitamin B Complex	319
53	Sugarcane (Saccharum officinarum)	0.1%	0.2%	9.1%	-	10 mg	10 mg	1.1 mg				39
Source: H. K. Bakhru, Food That Heal – The Natural Way To Good Health, Rakesh Press, New Delhi, 2001		Per 100gms of edible portion

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