Fruit Vitamin Table at How to Eat Healthier Foods

Fruit Vitamin Table

The Fruit	Amount	Minerals
Apple	One medium apple with skin contains 0.47 grams protein, 95 calories and 4.4 grams of dietary fiber .	Potassium - 195 mg Calcium - 11 mg Phosphorus - 20 mg Magnesium - 9 mg Manganese - 0064 mg Iron - 0.22 mg Sodium - 2 mg Copper - 0049 mg Zinc - 0.07 mg
Avocado	One medium avocado contains 4.02 grams protein , 322 calories and 13.5 grams of fiber .	Potassium - 975 mg Phosphorus - 105 mg Magnesium - 58 mg Calcium - 24 mg Sodium - 14 mg Iron - 1.11 mg Manganese - 0285 mg Copper - 0382 mg Zinc - 1.29 mg
Banana	Medium banana contains 1.29 grams protein, 105 calories and 3.1 grams of dietary fiber .	Potassium - 422 mg Phosphorus - 26 mg Magnesium - 32 mg Calcium - 6 mg Sodium - 1 mg Iron - 0.31 mg Manganese - 0319 mg Copper - 0092 mg Zinc - 0.18 mg
Blueberries	One cup of blueberries contains 2 grams protein, 62 calories and 7.6 grams of dietary fiber	Potassium - 233 mg Phosphorus - 32 mg Magnesium - 29 mg Calcium - 42 mg Sodium - 1 mg Iron - 0.89 mg Manganese - 0.93 mg Copper - 0238 mg Zinc - 0.76 mg
Cranberries	One cup of cranberries contains 0.39 grams protein, 46 calories, 4.6 grams of dietary fiber .	Potassium - 85 mg Phosphorus - 13 mg Magnesium - 6 mg Calcium - 8 mg Sodium - 2 mg Iron - 0.25 mg Manganese - 0.36 mg Copper - 0061 mg Zinc - .1 mg
Dates	One cup of pitted dates, chopped contains 3.6 grams protein, 415 calories and 11.8 grams of dietary fiber	Potassium - 964 mg Phosphorus - 91 mg Magnesium - 63 mg Calcium - 57 mg Sodium - 3 mg Iron - 1.5 mg Manganese - 0385 mg Copper - 0303 mg Zinc - 0.43 mg.
Fig	Fresh fig has 0.48 grams protein, 47 calories, 1.9 g of dietary fiber .	Potassium - 148 mg Phosphorus - 9 mg Magnesium - 11 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.24 mg Manganese - 0082 mg Copper - 0045 mg Zinc - .1 mg
Red grapefruit	One cup of grapefruit sections contains 1.45 grams protein, 74 calories, 2.5 grams of dietary fiber .	Potassium - 320 mg Phosphorus - 18 mg Magnesium - 18 mg Calcium - 28 mg Iron - 0.21 mg Manganese - 0028 mg Copper - 0108 mg Zinc - 0.16 mg
Grapes	One cup of grapes contains 1.09 grams protein, 104 calories and 1.4 grams of fiber .	Potassium - 288 mg Phosphorus - 30 mg Magnesium - 11 mg Calcium - 15 mg Sodium - 3 mg Iron - 0.54 mg Manganese - 0107 mg Copper - 0192 mg Zinc - .11 mg
Giwebah	One cup of fresh Giwebah contains 4.21 grams protein, 112 calories and 8.9 grams of fiber .	Potassium - 688 mg Phosphorus - 66 mg Magnesium - 36 mg Calcium - 30 mg Sodium - 3 mg Iron - 0.43 mg Manganese - 0247 mg Copper - 0.38 mg Zinc - 0.38 mg
Kiwi	One medium kiwi (69 grams) contains 0.79 grams protein, 42 calories, 2.1 grams of dietary fiber .	Potassium - 215 mg Phosphorus - 23 mg Magnesium - 12 mg Calcium - 23 mg Sodium - 2 mg Iron - 0.21 mg Manganese - 0068 mg Copper - 0.09 mg Zinc - .1 mg
Lemon	Lemon contains 0.92 grams protein, 24 calories, 2.4 grams of dietary fiber .	Potassium - 116 mg Phosphorus - 13 mg Magnesium - 7 mg Calcium - 22 mg Sodium - 2 mg Iron - .5 mg Manganese - 0025 mg Copper - 0031 mg Zinc - 0.05 mg
Lime	One Lime contains 0.47 grams protein, 20 calories, 1.9 grams of dietary fiber	Potassium - 68 mg Phosphorus - 12 mg Magnesium - 4 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.4 mg Manganese - 0.005 mg Copper - 0044 mg Zinc - 0.07 m "
Eggs	One cup of fresh eggs contain 1.58 grams of protein, 125 calories and 2.5 grams of dietary fiber .	Potassium - 325 mg Phosphorus - 59 mg Magnesium - 19 mg Calcium - 10 mg Sodium - 2 mg Iron - 0.59 mg Manganese - 0104 mg Copper - 0281 mg Zinc - 0.13 mg
Mango	One mango contains 1.06 grams protein, 135 calories and 3.7 grams of dietary fiber .	Potassium - 323 mg Phosphorus - 23 mg Magnesium - 19 mg Calcium - 21 mg Sodium - 4 mg Iron - 0.27 mg Manganese - 0056 mg Copper - 0228 mg Zinc - 0.08 mg
Nectarine	One cup of fresh nectarine slice contains 1.52 grams protein, 63 calories, 2.4 grams of dietary fiber	Potassium - 287 mg Phosphorus - 37 mg Magnesium - 13 mg Calcium - 9 mg Iron - 0.4 mg Manganese - 0077 mg Copper - 0123 mg Zinc - 0.24 mg
Olives	One tablespoon of ripe olives and contains 0.07 grams protein, 10 calories , 0.3 grams of dietary fiber .	Potassium - 1 mg Calcium - 7 mg Sodium - 73 mg of Iron - 0.28 mg Manganese - 0002 mg Copper - 0021 mg Zinc - 0.02 mg
Orange	One medium orange contains 1.23 grams protein, 62 calories, 3.1 grams of dietary fiber .	Potassium - 237 mg Phosphorus - 18 mg Magnesium - 13 mg Calcium - 52 mg Iron - 0.13 mg Manganese - 0033 mg Copper - 0059 mg Zinc - 0.09 mg.
Papaya	One cup of fresh papaya contains 0.85 grams protein, 55 calories, 2.5 grams of dietary fiber .	Potassium - 3 60 mg Phosphorus - 7 mg Magnesium - 14 mg Calcium - 34 mg Sodium - 4 mg Iron - 0.14 mg Zinc - .1 mg Manganese - 0015 mg Copper - 0022 mg
Peach	One medium peach (with skin ) contains 1.36 grams protein, 58 calories, 2.2 g dietary fiber	Potassium - 285 mg Phosphorus - 30 mg Magnesium - 14 mg Calcium - 9 mg Iron - 0.38 mg Manganese - 0091 mg Copper - 0102 mg Zinc - 0.26 mg
Pear	One medium pear contains 0.68 grams protein, 103 calories, 5.5 grams dietary fiber .	Potassium - 212 mg Phosphorus - 20 mg Magnesium - 12 mg -16 Mg calcium Sodium - 2 mg Iron - 0.3 mg Manganese - 0087 mg of Copper - 0146 mg Zinc - 0.18 mg
Plum	One cup of sliced, fresh plums contain 1.15 grams protein, 76 calories, 2.3 g dietary fiber	Potassium - 259 mg Phosphorus - 26 mg Magnesium - 12 mg Calcium - 10 mg Iron - 0.28 mg Manganese - 0086 mg of Copper - 0094 mg Zinc - 0.17 mg
Pomegranate	Fresh pomegranate contains 4.71 grams protein, 234 calories, 11.3 grams dietary fiber .	Potassium - 666 mg Phosphorus - mg 102 Magnesium - 34 mg Calcium - 28 mg Sodium - 8 mg Iron - 0.85 mg / 1.4 micrograms Slneio Manganese - 0336 mg Copper - 0446 mg Zinc - 0.99 mg
Strawberry	One cup of whole strawberries contains 0.96 grams protein, 46 calories and 2.9 grams of dietary fiber .	Potassium - 220 mg Phosphorus - 35 mg Magnesium - 19 mg Calcium - 23 mg Sodium - 1 mg Iron - 0.59 mg Manganese - 0556 mg of Copper - 0069 mg Zinc - 0.2 mg
Watermelon	A slice of watermelon contains 1.74 grams protein, 86 calories, 1.1 grams of dietary fiber .	Potassium - 320 mg Phosphorus - 31 mg Magnesium - 29 mg Calcium - 20 mg Sodium - 3 mg Iron - 0.69 mg Manganese - 0109 mg Copper - 0.12 mg Zinc - 0.29 mg

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