Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
107
4.5
439
11
448
20
138
72
3.3
75
6
148
4
¾ cup juice
186
87
0.2
2
2
221
0
Apple juice, with added vitamin C
Apricots, fresh
¾ cup juice
186
87
0.2
2
77
221
0
2 medium
70
34
1.4
1348
7
181
6
Apricots, canned, in juice Apricots, dried
½ cup
122
59
2.0
2063
6
201
2
¼ cup
33
78
2.4
1171
0
378
3
Artichokes, cooked Artichoke hearts, canned
Arugula
1 medium
120
60
6.5
212
12
425
61
½ cup
84
42
4.5
149
8
297
43
1 cup
20
5
0.3
475
3
74
19
Asian Pears
1 medium
122
51
4.4
0
5
148
10
Asparagus, raw Asparagus, cooked Avocado,
California
Bananas
5 medium spears 5 medium spears 1/5 medium
80
16
1.7
605
5
162
42
75
16
1.5
754
6
168
112
35
58
2.4
51
3
175
31
1 medium
118
105
3.1
76
10
422
24
Beets, cooked
½ cup, sliced
85
37
1.7
30
3
259
68
Beet greens, cooked Bell peppers, sweet, green
Bell peppers, sweet, red
Bell peppers, sweet, yellow
Blackberries,
fresh
½ cup
72
19
2.1
5511
18
654
10
½ cup, chopped ½ cup, chopped ½ cup, chopped ½ cup
75
15
1.3
276
60
130
8
75
19
1.5
2333
142
157
13
75
20
0.7
150
138
159
20
72
31
3.8
154
15
117
18
5 A Day
Serving Size
Weight grams Calories
½ cup, cubed 1 medium
102
Apple juice
Acorn squash, baked Apples
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
48
3.8
86
2
106
26
73
41
1.7
39
7
56
4
½ cup
78
40
2.1
36
2
42
5
1 cup, chopped ½ cup, chopped ½ cup
70
9
0.7
3128
32
176
46
85
10
0.8
3612
22
315
35
66
33
3.5
44
2
92
42
½ cup chopped ½ cup chopped ½ cup, about
4 sprouts
44
15
1.1
290
40
139
28
78
27
2.6
1534
51
229
84
78
28
2.0
604
48
247
47
½ cup
103
41
3.2
11434
16
291
19
1 cup, chopped ½ cup
89
21
2.0
152
29
219
38
75
16
1.4
105
15
73
15
1 cup, chopped ½ cup
89
28
1.9
993
51
216
16
75
22
1.9
25
8
196
18
½ cup, cubed 1 medium
80
27
0.7
2706
30
214
17
91
28
2.5
56
31
121
11
1 medium
61
25
1.7
7342
4
195
12
½ cup, sliced
78
27
2.3
13418
3
183
11
8 medium
80
28
1.4
11032
7
190
26
½ cup, chopped ½ cup, chopped ½ cup, chopped 32
10
1.0
50
28
96
18
62
20
2.0
87
45
172
25
50
12
1.2
6
23
152
28
5 A Day
Serving Size
Blackberries,
frozen
Blueberries,
fresh
Blueberries,
frozen
Bok choy, raw
Bok choy, cooked Boysenberries
Broccoli, raw
Broccoli,
cooked
Brussels
sprouts, cooked Butternut squash, baked
Cabbage,
green, raw
Cabbage,
green, cooked
Cabbage, red, raw Cabbage, red, cooked Cantaloupe
Carambola
(a.k.a. star fruit)
Carrots, raw
Carrots,
cooked
Carrots, baby, raw Cauliflower, green, raw
Cauliflower,
green, cooked
Cauliflower,
white, raw
Weight grams Calories
½ cup
76
½ cup
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
14
1.7
7
28
88
27
80
11
1.3
359
3
208
29
80
19
2.2
38
6
138
14
78
58
1.8
0
9
210
14
73
46
1.5
46
5
161
3
75
13
0.9
621
10
177
11
75
30
1.1
884
182
255
17
75
30
1.1
714
108
242
17
95
25
2.7
7708
17
110
88
82
89
2.3
216
5
204
38
½ cup
82
89
2.2
2
5
204
38
Kernels from 1 medium cob
63
59
1.8
146
3
158
20
Kernels from 1 medium cob
63
59
1.3
3
3
158
20
½ cup whole berries ¼ cup
48
22
2.2
28
6
40
0
30
92
1.7
0
0
12
0
½ cup, sliced
52
8
0.3
55
2
76
4
Currants, dried
¼ cup
36
102
2.4
26
2
321
4
Dates
5 dates
42
117
3.3
4
0
272
8
½ cup, cubed 1 cup, chopped 2 medium
50
17
1.2
18
1
61
7
50
8
1.6
1084
3
157
71
100
74
2.9
142
2
232
6
5 A Day
Serving Size
Cauliflower,
white, cooked
Celery, raw
Chayote,
cooked
Cherimoya
Cherries
Cherry
tomatoes
Chile peppers, green, raw
Chile peppers, red, raw
Collard greens, cooked Corn, yellow, cooked Corn, white, cooked Corn-on-thecob, yellow, cooked Corn-on-thecob, white, cooked Cranberries, raw Cranberries, dried, sweetened
Cucumbers
Eggplant, cooked Endive, raw
Figs, raw
Weight grams Calories
½ cup, chopped 2 medium stalks ½ cup, chopped ½ cup, chopped ½ cup (about
10 cherries)
½ cup (about
5 tomatoes)
½ cup, chopped ½ cup, chopped ½ cup, chopped ½ cup
62
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
93
3.7
4
1
253
3
190
116
0.2
15
0
250
6
½ medium
128
41
1.4
1187
44
178
13
½ medium
118
39
1.3
39
40
175
12
¾ cup
185
72
0.3
815
70
300
19
¾ cup
185
72
0.2
61
71
300
19
½ cup
(~15 grapes)
½ cup
77
53
0.7
51
8
147
2
55
17
1.9
380
9
115
20
½ cup
63
22
2.0
438
6
91
21
1 fruit
55
37
3.0
343
126
229
27
½ cup, cubed
89
32
0.7
44
16
202
17
½ cup, sliced
45
14
1.3
360
20
97
21
60
65
23
18
2.9
1.3
13
8854
12
27
90
148
7
8
Kiwifruit
½ cup, sliced
½ cup, chopped 1 large
91
56
3.1
159
68
302
35
Lemons
1 medium
58
17
1.6
13
31
80
6
Lettuce, Bibb
(a.k.a. Boston)
Lettuce,
iceberg
Lettuce, green leaf Lettuce, red leaf
Lettuce,
Romaine
1 cup, shredded 1 cup, shredded 1 cup, shredded 1 cup, shredded 1 cup, shredded 55
7
0.6
1822
2
131
40
72
10
0.9
361
2
102
21
36
5
0.5
2666
7
70
14
28
4
0.3
2098
1
52
10
47
8
1.0
2729
11
116
64
5 A Day
Serving Size
Figs, dried
Grape juice, purple, unsweetened
Grapefruit, pink or red
Grapefruit,
white
Grapefruit
juice, pink or red, unsweetened
Grapefruit
juice, white, unsweetened Grapes, green
Green beans, raw Green beans, cooked Guava
Honeydew
melon
Jalepeńo
peppers, raw
Jicama
Kale, cooked
Weight grams Calories
¼ cup (about
4 figs)
¾ cup juice
38
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
20
1.9
34
20
68
5
126
77
0.9
1058
25
98
6
½ cup (about
1/3 of a medium fruit)
½ cup, chopped 1 cup
83
54
1.5
631
23
129
12
35
8
0.4
0
1
110
6
56
15
1.8
5880
39
198
105
½ cup
70
10
1.4
4426
18
141
51
½ cup, chopped 55
7
0.8
143
2
47
23
1 medium fruit
136
60
2.3
452
7
273
7
½ cup
(~ 4 pods)
¼ cup, whole
50
16
1.6
188
11
152
44
34
39
1.1
135
0
3
0
½ cup, chopped ½ cup, chopped 1 medium
80
34
1.1
2
5
115
15
50
16
1.3
498
9
138
32
131
62
3.1
295
70
237
39
Orange juice, fresh ¾ cup
187
84
0.4
372
93
372
56
Orange juice, from concentrate
Papayas
¾ cup
187
82
0.4
146
61
355
34
½ cup, cubed
70
27
1.3
766
43
180
27
½ cup, sliced
78
55
2.8
0
10
286
45
1 medium
98
38
1.5
319
7
186
4
1 medium
166
96
5.1
38
7
198
12
5 A Day
Serving Size
Limes
Mandarin orange segments, in light syrup
Mangos
Mushrooms, raw Mustard greens, raw
Mustard
greens, cooked Napa cabbage, cooked
Nectarines
Okra, cooked
Olives, black
Onions, white
Onions, green/ scallions Oranges
Parsnips, cooked Peaches
Pears
Weight grams Calories
1 medium
67
½ cup
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
67
4.4
641
11
217
50
168
118
6.0
2733
13
270
13
½ cup, chopped 78
35
1.0
40
13
97
9
½ cup, chopped 78
40
1.1
44
44
84
15
½ cup, chunks 91
54
1.2
45
9
112
5
¾ cup juice
188
105
0.4
9
20
252
43
¾ cup juice
188
105
0.4
9
45
252
43
½ cup, sliced
77
89
1.8
700
8
358
20
2 medium fruit
132
61
1.8
455
13
207
7
¼ cup,
~ 5 prunes
1 medium
43
102
3.0
332
0
311
2
154
105
0.9
166
9
399
9
½ cup
61
57
1.3
6
6
326
17
½ cup
61
57
0.9
0
8
239
5
¾ cup
192
136
1.9
6
8
530
0
½ cup, slices
½ cup
95
123
36
42
0.9
3.6
8
19065
58
5
205
252
15
½ cup, boiled
123
24
1.3
6115
6
282
0
5 A Day
Serving Size
Weight grams Calories
½ cup
80
Persimmons,
Japanese-style
1 medium
Pineapple, fresh, traditional varieties Pineapple, fresh, extra sweet varieties
Pineapple,
canned, in its own juices
Pineapple
juice, canned, without added vitamin C
Pineapple
juice, canned, with added vitamin C
Plantains,
cooked
Plums
Plums, dried
(a.k.a. prunes)
Pomegranates
Peas, cooked
Potatoes, baked, flesh and skin
Potatoes,
baked, flesh only Prune juice
Pummelo
Pumpkin, canned Pumpkin, cooked from fresh © 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
52
1.7
37
14
181
3
40
9
1.4
11
3
121
24
58
9
0.9
4
9
135
14
42
123
1.5
0
1
309
2
½ cup
62
32
4.0
20
16
93
13
Rhubarb, raw
1 cup, diced
122
26
2.2
124
10
351
9
Rutabagas, cooked Shallots
½ cup, mashed ½ cup, chopped 1 cup, whole
120
47
2.2
2
23
391
18
80
58
1.2
952
6
267
27
63
26
1.6
685
38
126
26
½ cup, whole
80
34
2.2
824
38
192
23
1 cup, packed leaves
½ cup
30
7
0.7
2813
8
167
58
90
21
2.2
9433
9
419
131
½ cup, sliced
83
27
1.7
10
49
127
20
½ cup, whole
72
23
1.4
9
42
110
17
½ cup, whole
75
26
1.6
34
31
110
13
½ cup, sliced
67
57
2.0
9434
2
224
7
½ cup, mashed 100
90
3.3
19218
20
475
6
½ cup, chopped ¼ cup
88
18
1.8
5358
16
480
8
14
35
1.7
118
5
463
9
1 medium
84
45
1.5
572
22
139
13
1 medium
123
20
1.1
1840
20
261
36
5 A Day
Serving Size
Quince
Radicchio, raw
Radishes
Raisins
Raspberries
Snow pea pods, raw
Snow pea pods, cooked
Spinach, raw
Spinach,
cooked
Strawberries,
fresh
Strawberries,
fresh
Strawberries,
frozen
Sweet
potatoes, raw
Sweet
potatoes, baked Swiss chard, cooked Sun-dried tomatoes Tangerines
Tomatoes,
orange
Weight grams Calories
1 medium
92
1 cup, shredded ½ cup, sliced,
~10 medium radishes ¼ cup
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
Fruit & Vegetable Nutrition Facts Chart
Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin
C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
Fiber
Vitamin A
Vitamin C
Potassium
Folate
grams
International
Units
milligrams
milligrams
micrograms
22
1.5
1025
16
292
18
123
18
0.9
0
11
317
37
½ cup, mashed 1 cup
115
25
2.3
0
13
204
10
34
4
0.2
1598
15
112
3
Watermelon
½ cup, cubed
77
23
0.3
438
6
86
2
Yam, cooked
½ cup, cubed
68
79
2.7
83
8
456
11
½ cup
55
17
1.9
59
9
115
20
½ cup
63
22
2.1
51
6
187
21
½ cup, sliced ½ cup, sliced 57
9
0.6
113
10
148
16
90
14
1.3
1005
4
228
15
5 A Day
Serving Size
Weight grams Calories
Tomatoes, red
1 medium
123
Tomatoes, yellow Turnips, cooked Watercress
1 medium
Yellow snap beans, raw
Yellow snap beans, cooked
Zucchini
squash, raw
Zucchini
squash, cooked The 5 A Day The Color Way logo reminds us to eat at least five servings of fruits and vegetables each day, and to strive to eat one fruit or vegetable from each color group each day. The fruits and vegetables in this chart are color-coded to correspond with the five
Color Way color groups:
RED
ORANGE/YELLOW
WHITE
BLUE/PURPLE
GREEN
© 2004 Dole 5 A Day Program/Dole Food Company, Inc.
Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
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Good food is a basic requirement for the human body. It is of prime importance in the attainment of normal growth and development. Food not only satisfies the appetite but aids in the maintenance of all body processes and supply essential energy required for maintaining body temperature and activity. In the role of nutrition, food cannot be neglected in the promotion of health and prevention of disease .The understanding of these concepts in addition to the basics of proper nutrition taught in class have made me adapt a new manifesto towards a healthier lifestyle. The Trinidadian culture of meals consisting of an array of staples and stews has changed and I am now mindful of choosing meals and snacks that are fortified with essential vitamins and minerals from the six food groups as well the preparation methods. In my quest for a healthier lifestyle, I have done some additional research on vitamins. Vitamins are micronutrients they are either water soluble or fat soluble. They are organic compounds that are needed in small quantities to sustain life and maintain proper bodily functions. There are several types of vitamins but I have found Vitamin C to be one of the most important vitamins that the body require. In this essay I would be discussing Vitamin C, the food source, function and illness that can occur from a deficiency or overuse of this vitamin.…
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‘You don't just buy a Bournville; you earn it.´ Bournville is being positioned as the finest dark chocolate. The brand is currently promoted as the category innovator…
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Republic of the Philippines Department of Education Region III Division of Nueva Ecija District of Llanera SAN ALFONSO ELEMENTARY SCHOOL S.Y. 2014-2015 20 CYCLE MENU Day 1 Ginataang Gabi 2.5 kilos Rice 2 kilos Gabi 500 grams Meat 50 grams Ginger 100 grams Alamang 100 grams Coconut Milk 35 grams Salt Day 2 Chicken Tinola with Vegetables 100 ml. Cooking Oil 1 kilo Chicken 875 grams Papaya Malunggay Leaves 26 grams Onion 75 grams Ginger 15 grams Garlic 35 grams Salt 15 grams Paminta 2.5 kilos Rice Day 3 Munggo Sarciado 400 grams Mung Bean 15 grams Garlic 100 ml. Cooking Oil 26 grams Onion 35 grams Salt 350 grams Galunggong 80 ml.…
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