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