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~~ Vegetables Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Note that I have listed only those foods which contain the listed vitamins in significant
quantities. The are listed in descending order by nutrient quantity. For more detailed
information, please visit the United States Department of Agriculture (USDA) Food &
Nutrition Center.
Vegetable Amount Minerals Contained Vitamins Contained
Alfalfa, sprouted One cup of raw, Potassium - 26 mg Vitamin C - 2.7 mg
sprouted alfalfa Phosphorus - 23 mg Vitamin B1 (thiamine)
seeds, contains Magnesium - 9 mg - 0.025 mg
1.32 grams of Calcium - 11 mg Vitamin B2
protein, 8 Iron - 0.32 mg (riboflavin) - 0.042
calories and 0.6 Sodium - 2 mg mg
grams of dietary Zinc - 0.3 mg Niacin - 0.159 mg
fiber. Copper - 0.052 mg Pantothenic Acid -
Manganese - 0.062 mg 0.186 mg
Selenium - 0.2 mcg Vitamin B6 - 0.011
Also contains small mg
amounts of other Folate - 12 mcg
minerals. Vitamin A - 51 IU
Vitamin K - 10.1 mcg
Vitamin E - 0.01 mg
Contains some other
vitamins in small
amounts.
Amaranth leaves One cup of Potassium - 846 mg Vitamin C - 54.3 mg
amaranth leaves, Phosphorus - 95 mg Vitamin B1 (thiamine)
cooked, boiled, Magnesium - 73 mg - 0.026 mg
drained with no Calcium - 276 mg Vitamin B2
added salt has Iron - 2.98 mg (riboflavin) - 0.177
2.79 grams Zinc - 1.16 mg mg
protein and 28 Manganese - 1.137 mg Niacin - 0.738 mg
calories. Sodium - 28 mg Pantothenic Acid -
Copper - 0.209 mg 0.082 mg
Selenium - 1.2 mcg Vitamin B6 - 0.234
Also contains small mg
amounts of other Folate - 75 mcg
minerals. Vitamin A - 3656 IU
Contains some other
vitamins in small
amounts.
Artichoke One medium Potassium - 343 mg Vitamin C - 8.9 mg
artichoke Phosphorus - 88 mg Niacin - 1.332 mg
cooked with no Magnesium - 50 mg Vitamin B1 (thiamine)
added salt has Calcium - 25 mg - 0.06 mg
3.47 grams Iron - 0.73 mg Vitamin B2
protein, 64 Zinc - 0.48 mg (riboflavin) - 0.107
calories and Copper - 0.152 mg mg
10.3 grams of Manganese - 0.27 mg Vitamin B6 - 0.097
fiber. Selenium - 0.2 mcg mg
Sodium - 72 mg Pantothenic Acid -
Also contains small 0.288 mg
amounts of other Folate - 107 mcg
minerals. Vitamin A - 16 IU
Vitamin K - 17.8 mcg
Vitamin E - 0.23 mg
Contains some other
vitamins in small
amounts.
Asparagus Half cup (about Potassium - 202 mg Vitamin A - 905 IU
6 spears) cooked Phosphorus - 49 mg Vitamin C - 6.9 mg
with no added Calcium - 21 mg Niacin - 0.976 mg
salt contains Iron - 0.82 mg Vitamin B1 (thiamine)
2.16 grams of Sodium - 13 mg - 0.146 mg
protein, 20 Magnesium - 13 mg Vitamin B2
calories and 1.8 Zinc - 0.54 mg (riboflavin) - 0.125
grams of fiber. Copper - 0.149 mg mg
Manganese - 0.139 mg Pantothenic Acid -
Selenium - 5.5 mcg 0.203 mg
Also contains small Vitamin B6 - 0.071
amounts of other mg
minerals. Folate - 134 mcg
Vitamin K - 45.5 mcg
Vitamin E - 1.35 mg
Contains some other
vitamins in small
amounts.
Avocado Strictly speaking, an Avocado is a fruit - see the fruit chart
Bamboo shoots One cup of Potassium - 640 mg Niacin - 0.36 mg
bamboo shoots, Phosphorus - 24 mg Vitamin B1 (thiamine)
cooked, boiled, Magnesium - 4 mg - 0.024 mg
drained with no Calcium - 14 mg Vitamin B2
added salt has Iron - 0.29 mg (riboflavin) - 0.06 mg
1.84 grams Sodium - 5 mg Pantothenic Acid -
protein, 14 Zinc - 0.56 mg 0.079 mg
calories and 1.2 Copper - 0.098 mg Vitamin B6 - 0.118
grams dietary Manganese - 0.136 mg mg
fiber. Selenium - 0.5 mcg Folate - 2 mcg
Also contains small Contains some other
amounts of other vitamins in small
minerals. amounts.
Beetroot One half cup of Potassium - 259 mg Vitamin A - 30 iu
beets, cooked, Phosphorus - 32 mg Vitamin C - 3.1 mg
boiled, drained, Magnesium - 20 mg Niacin - 0.281 mg
without salt Calcium - 14 mg Folate - 68 mcg
contains 1.43 Iron - 0.67 mg Vitamin B1 (thiamine)
grams protein, Sodium - 65 mg - 0.023 mg
37 calories and Zinc - 0.3 mg Vitamin B2
1.7 grams Copper - 0.063 mg (riboflavin) - 0.034
dietary fiber. Manganese - 0.277 mg mg
Selenium - 0.6 mcg Pantothenic Acid -
Also contains small 0.123 mg
amounts of other Vitamin B6 - 0.057
minerals. mg
Vitamin K - 0.2 mcg
Vitamin E - 0.03 mg
Contains some other
vitamins in small
amounts.
Bok Choy One cup of Bok Potassium - 631 mg Vitamin C - 44.2 mg
Choy (Pak Phosphorus - 49 mg Niacin - 0.728 mg
Choi), cooked, Magnesium - 19 mg Vitamin B1 (thiamine)
boiled, drained Calcium - 158 mg - 0.054 mg
with no added Iron - 1.77 mg Vitamin B2
salt has 2.65 Zinc - 0.29 mg (riboflavin) - 0.107
grams protein, Copper - 0.032 mg mg
20 calories and Manganese - 0.245 mg Pantothenic Acid -
1.7 grams Selenium - 0.7 mcg 0.134 mg
dietary fiber. Sodium - 58 mg Vitamin B6 - 0.282
Also contains small mg
amounts of other Folate - 70 mcg
minerals. Vitamin A - 7223 IU
Vitamin E - 0.15 mg
Vitamin K - 57.8 mcg
Contains some other
vitamins in small
amounts.
Broccoli Half cup of Potassium - 229 mg Vitamin A - 1207 IU
broccoli, cooked Phosphorus - 52 mg Vitamin C - 50.6 mg
with no added Calcium - 31 mg Niacin - 0.431 mg
salt contains Sodium - 32 mg Vitamin B1 (thiamine)
1.86 grams Magnesium - 16 mg - 0.049 mg
protein, 27 Iron - 0.52 mg Vitamin B2
calories and 2.6 Zinc - 0.35 mg (riboflavin) - 0.096
grams dietary Copper - 0.048 mg mg
fiber. Manganese - 0.151 mg Vitamin B6 - 0.156
Selenium - 1.2 mcg mg
Also contains small Pantothenic Acid -
amounts of other 0.48 mg
minerals. Folate - 84 mcg
Vitamin K - 110 mcg
Vitamin E - 1.13 mg
Contains some other
vitamins in small
amounts.
Brussels Sprouts One cup of Potassium - 495 mg Vitamin C - 96.7 mg
Brussels Phosphorus - 87 mg Niacin - 0.947 mg
Sprouts, cooked, Magnesium - 31 mg Vitamin B1 (thiamine)
boiled, drained Calcium - 56 mg - 0.167 mg
with no added Iron - 1.87 mg Vitamin B2
salt has 3.98 Zinc - 0.51 mg (riboflavin) - 0.125
grams protein, Copper - 0.129 mg mg
56 calories and Manganese - 0.354 mg Pantothenic Acid -
4.1 grams Selenium - 2.3 mcg 0.393 mg
dietary fiber. Sodium - 33 mg Vitamin B6 - 0.278
Also contains small mg
amounts of other Folate - 94 mcg
minerals. Vitamin A - 1209 IU
Vitamin E - 0.67 mg
Vitamin K - 218.9
mcg
Contains some other
vitamins in small
amounts.
Butternut squash One cup of Potassium - 582 mg Vitamin C - 31 mg
Butternut Phosphorus - 55 mg Niacin - 1.986 mg
squash, cooked, Magnesium - 59 mg Vitamin B1 (thiamine)
baked, drained Calcium - 84 mg - 0.148 mg
with no added Iron - 1.23 mg Vitamin B2
salt has 1.84 Zinc - 0.27 mg (riboflavin) - 0.035
grams protein Copper - 0.133 mg mg
and 82 calories. Manganese - 0.353 mg Pantothenic Acid -
Selenium - 1 mcg 0.736 mg
Sodium - 8 mg Vitamin B6 - 0.254
Also contains small mg
amounts of other Folate - 39 mcg
minerals. Vitamin A - 22868 IU
Vitamin K - 2 mcg
Vitamin E - 2.64 mg
Contains some other
vitamins in small
amounts.
Cabbage One half cup of Potassium - 147 mg Vitamin C - 28.1 mg
cabbage, Phosphorus - 25 mg Niacin - 0.186 mg
cooked, boiled, Magnesium - 11 mg Vitamin B1 (thiamine)
drained with no Calcium - 36 mg - 0.046 mg
added salt has Iron - 0.13 mg Vitamin B2
0.95 grams Sodium - 6 mg (riboflavin) - 0.029
protein, 17 Zinc - 0.15 mg mg
calories and 1.4 Copper - 0.013 mg Vitamin B6 - 0.084
grams of dietary Manganese - 0.154 mg mg
fiber. Selenium - 0.5 mcg Folate - 22 mcg
Also contains small Pantothenic Acid -
amounts of other 0.13 mg
minerals. Vitamin A - 60 IU
Vitamin K - 81.5 mcg
Vitamin E - 0.11 mg
Contains some other
vitamins in small
amounts.
Carrots Half cup cooked Potassium - 183 mg Vitamin A - 13286 IU
with no added Calcium - 23 mg Vitamin C - 2.8 mg
salt contains Phosphorus - 23 mg Vitamin B1 (thiamine)
0.59 grams Magnesium - 8 mg - 0.051 mg
protein, 27 Iron - 0.27 mg Vitamin B2
calories and 2.3 Sodium - 5 mg (riboflavin) - 0.034
grams fiber. Zinc - 0.3 mg mg
Copper - 0.052 mg Niacin - 0.503 mg
Manganese - 0.062 mg Folate - 11 mcg
Selenium - 0.2 mcg Pantothenic Acid -
Also contains small 0.181 mg
amounts of other Vitamin B6 - 0.119
minerals. mg
Vitamin K - 10.7 mcg
Vitamin E - 0.8 mg
Contains some other
vitamins in small
amounts.
Cauliflower Half cup cooked Potassium - 88 mg Vitamin C - 27.5 mg
with no added Phosphorus - 20 mg Niacin - 0.254 mg
salt contains Calcium - 10 mg Vitamin B1 (thiamine)
1.14 grams Iron - 0.2 mg - 0.026 mg
protein, 14 Magnesium - 6 mg Vitamin B2
calories and 1.4 Sodium - 9 mg (riboflavin) - 0.032
grams fiber. Zinc - 0.11 mg mg
Copper - 0.011 mg Folate - 27 mcg
Manganese - 0.082 mg Vitamin B6 - 0.107
Selenium - 0.4 mcg mg
Also contains small Pantothenic Acid -
amounts of other 0.315 mg
minerals. Vitamin A - 7 IU
Vitamin K - 8.6 mcg
Vitamin E - 0.04 mg
Contains some other
vitamins in small
amounts.
Celeriac One cup of Potassium - 268 mg Vitamin C - 5.6 mg
Celriac, cooked, Phosphorus - 102 mg Niacin - 0.662 mg
boiled, drained Magnesium - 19 mg Vitamin B1 (thiamine)
with no added Calcium - 40 mg - 0.042 mg
salt has 1.49 Iron - 0.67 mg Vitamin B2
grams protein, Sodium - 95 mg (riboflavin) - 0.057
42 calories and Zinc - 0.31 mg mg
1.9 grams of Copper - 0.067 mg Vitamin B6 - 0.157
dietary fiber. Manganese - 0.149 mg mg
Selenium - 0.6 mcg Folate - 5 mcg
Also contains small Pantothenic Acid -
amounts of other 0.315 mg
minerals. Contains some other
vitamins in small
amounts.
Celery One cup of Potassium - 426 mg Vitamin C - 9.2 mg
celery, cooked, Phosphorus - 38 mg Niacin - 0.479 mg
boiled, drained Magnesium - 18 mg Vitamin B1 (thiamine)
with no added Calcium - 63 mg - 0.064 mg
salt has 1.25 Iron - 0.63 mg Vitamin B2
grams protein, Sodium - 136 mg (riboflavin) - 0.07 mg
27 calories and Zinc - 0.21 mg Vitamin B6 - 0.129
2.4 grams of Copper - 0.054 mg mg
dietary fiber. Manganese - 0.159 mg Folate - 33 mcg
Selenium - 1.5 mcg Pantothenic Acid -
Also contains small 0.292 mg
amounts of other Vitamin A - 782 IU
minerals. Vitamin K - 56.7 mcg
Vitamin E - 0.53 IU
Contains some other
vitamins in small
amounts.
Chinese broccoli One cup of Potassium - 230 mg Vitamin C - 24.8 mg
Chinese Phosphorus - 36 mg Niacin - 0.385 mg
broccoli, Magnesium - 16 mg Vitamin B1 (thiamine)
cooked, boiled, Calcium - 88 mg - 0.084 mg
drained with no Iron - 0.49 mg Vitamin B2
added salt has 1 Sodium - 6 mg (riboflavin) - 0.128
gram protein, 19 Zinc - 0.34 mg mg
calories and 2.2 Copper - 0.054 mg Vitamin B6 - 0.062
grams of dietary Manganese - 0.232 mg mg
fiber. Selenium - 1.1 mcg Folate - 87 mcg
Also contains small Pantothenic Acid -
amounts of other 0.14 mg
minerals. Vitamin A - 1441 IU
Vitamin K - 74.6 mcg
Vitamin E - 0.42 mg
Contains some other
vitamins in small
amounts.
Chinese cabbage One cup of Potassium - 268 mg Vitamin C - 18.8 mg
Chinese cabbage Phosphorus - 46 mg Niacin - 0.595 mg
(pe-tsai), Magnesium - 12 mg Vitamin B1 (thiamine)
cooked, boiled, Calcium - 38 mg - 0.052 mg
drained with no Iron - 0.36 mg Vitamin B2
added salt has Sodium - 11 mg (riboflavin) - 0.052
1.78 grams Zinc - 0.21 mg mg
protein, 17 Copper - 0.035 mg Vitamin B6 - 0.0211
calories and 2 Manganese - 0.182 mg mg
grams of dietary Selenium - 0.5 mcg Folate - 63 mcg
fiber. Also contains small Pantothenic Acid -
amounts of other 0.095 mg
minerals. Vitamin A - 1151 IU
Contains some other
vitamins in small
amounts.
Corn One large ear of Potassium - 257 mg Vitamin C - 6.5 mg
yellow corn, Phosphorus - 91 mg Niacin - 1.986 mg
cooked with no Magnesium - 31 mg Vitamin B1 (thiamine)
salt contains Calcium - 4 mg - 0.11 mg
4.02 grams Selenium - 0.2 mg Vitamin B2
protein, 113 Iron - 0.53 mg (riboflavin) - 0.067
calories and 2.8 Zinc - 0.73 mg mg
grams fiber. Copper - 0.058 mg Vitamin B6 - 0.164
Manganese - 0.197 mg mg
Also contains small Folate - 27 mcg
amounts of other Pantothenic Acid -
minerals. 0.935 mg
Vitamin A - 310 IU
Vitamin K - 0.5 mcg
Vitamin E - 0.11 mg
Contains some other
vitamins in small
amounts.
Cucumber Half a cup of Potassium - 76 mg Vitamin C - 1.5 mg
sliced cucumber Phosphorus - 12 mg Niacin - 0.051 mg
with skins Magnesium - 7 mg Vitamin B1 (thiamine)
contains .34 Sodium - 1 mg - 0.014 mg
grams protein, 8 Calcium - 8 mg Vitamin B2
calories and .3 Iron - 0.15 mg (riboflavin) - 0.017
grams fiber. Zinc - 0.1 mg mg
Copper - 0.021 mg Vitamin B6 - 0.021
Manganese - 0.041 mg mg
Selenium - 0.2 mcg Folate - 4 mcg
Also contains small Pantothenic Acid -
amounts of other 0.135 mg
minerals. Vitamin A - 55 IU
Vitamin K - 8.5 mcg
Vitamin E - 0.02 mg
Contains some other
vitamins in small
amounts.
Daikon Radish One cup of Potassium - 419 mg Vitamin C - 22.2 mg
Daikon Phosphorus - 35 mg Niacin - 0.221 mg
Radish(oriental), Magnesium - 13 mg Vitamin B2
cooked, boiled, Calcium - 25 mg (riboflavin) - 0.034
drained with no Iron - 0.22 mg < mg
added salt has Sodium - 19 mg Vitamin B6 - 0.056
0.98 grams Zinc - 0.19 mg mg
protein, 25 Copper - 0.148 mg Folate - 25 mcg
calories and 2.4 Manganese - 0.049 mg Pantothenic Acid -
grams of dietary Selenium - 1 mcg 0.168 mg
fiber. Also contains small Vitamin K - 0.4 mcg
amounts of other Contains some other
minerals. vitamins in small
amounts.
Eggplant One cup of Potassium - 122 mg Vitamin C - 1.3 mg
eggplant, Phosphorus - 15 mg Niacin - 0.594 mg
cooked, boiled, Magnesium - 11 mg Vitamin B1 (thiamine)
drained with no Calcium - 6 mg - 0.075 mg
added salt has Iron - 0.25 mg Vitamin B2
0.82 grams Sodium - 1 mg (riboflavin) - 0.02 mg
protein, 35 Zinc - 0.12 mg Vitamin B6 - 0.085
calories and 2.5 Copper - 0.058 mg mg
grams of dietary Manganese - 0.112 mg Folate - 14 mcg
fiber. Selenium - 0.1 mcg Pantothenic Acid -
Also contains small 0.074 mg
amounts of other Vitamin A - 37 IU
minerals. Vitamin K - 2.9 mcg
Vitamin E - 0.41 mg
Contains some other
vitamins in small
amounts.
Fennel One cup of raw Potassium - 360 mg Vitamin C - 10.4 mg
fennel bulb has Phosphorus - 44 mg Niacin - 0.557 mg
1.08 grams Magnesium - 15 mg Vitamin B1 (thiamine)
protein, 27 Calcium - 43 mg - 0.009 mg
calories and 2.7 Iron - 0.64 mg Vitamin B2
grams of dietary Sodium - 45 mg (riboflavin) - 0.028
fiber. Zinc - 0.17 mg mg
Copper - 0.057 mg Vitamin B6 - 0.041
Manganese - 0.166 mg mg
Selenium - 0.6 mcg Folate - 23 mcg
Also contains small Pantothenic Acid -
amounts of other 0.202 mg
minerals. Vitamin A - 117 IU
Contains some other
vitamins in small
amounts.
French beans One cup of Potassium - 655 mg Vitamin C - 2.1 mg
French beans, Phosphorus - 181 mg Niacin - 0.966 mg
mature seeds, Magnesium - 99 mg Vitamin B1 (thiamine)
cooked, boiled Calcium - 112 mg - 0.23 mg
with no added Iron - 1.91 mg Vitamin B2
salt has 12.48 Sodium - 11 mg (riboflavin) - 0.11 mg
grams protein, Zinc - 1.13 mg Vitamin B6 - 0.186
228 calories and Copper - 0.204 mg mg
16.6 grams of Manganese - 0.676 mg Folate - 133 mcg
dietary fiber. Selenium - 2.1 mcg Pantothenic Acid -
Also contains small 0.393 mg
amounts of other Vitamin A - 5 IU
minerals. Contains some other
vitamins in small
amounts.
Green Pepper One small raw Potassium - 130 mg Vitamin C - 59.5 mg
pepper contains Phosphorus - 15 mg Niacin - 0.355 mg
0.64 grams Magnesium - 7 mg Vitamin B1 (thiamine)
protein, 15 Calcium - 7 mg - 0.042 mg
calories and 1.3 Iron - 0.25 mg Vitamin B2
grams fiber. Sodium - 2 mg (riboflavin) - 0.021
Zinc - 0.1 mg mg
Copper - 0.049 mg Vitamin B6 - 0.166
Manganese - 0.09 mg mg
Also contains small Folate - 7 mcg
amounts of other Pantothenic Acid -
minerals. 0.073 mg
Vitamin A - 274 IU
Vitamin K - 5.5 mcg
Vitamin E - 0.27 mg
Contains some other
vitamins in small
amounts.
Jicama One hundered Potassium - 135 mg Vitamin C - 14.1 mg
grams of jicama, Phosphorus - 16 mg Niacin - 0.19 mg
cooked, boiled Magnesium - 11 mg Vitamin B1 (thiamine)
with no added Calcium - 11 mg - 0.017 mg
salt has 0.72 Iron - 0.57 mg Vitamin B2
grams protein Sodium - 4 mg (riboflavin) - 0.028
and 38 calories. Zinc - 0.15 mg mg
Copper - 0.046 mg Vitamin B6 - 0.04 mg
Manganese - 0.057 mg Folate - 8 mcg
Selenium - 0.7 mcg Pantothenic Acid -
Also contains small 0.121 mg
amounts of other Vitamin A - 19 IU
minerals. Contains some other
vitamins in small
amounts.
Kale One cup of Potassium - 296 mg Vitamin A - 17,707 IU
cooked kale Phosphorus - 36 mg Vitamin C - 53.3 mg
with no added Magnesium - 23 mg Niacin - 0.65 mg
salt contains Calcium - 94 mg Vitamin B1 (thiamine)
2.47 grams Iron - 1.17 mg - 0.069 mg
protein, 36 Sodium - 30 mg Vitamin B2
calories and 2.6 Zinc - 0.31 mg (riboflavin) - 0.091
grams fiber. Copper - 0.203 mg mg
Manganese - 0.541 mg Vitamin B6 - 0.179
Selenium - 1.2 mcg mg
Also contains small Folate - 17 mcg
amounts of other Pantothenic Acid -
minerals. 0.064 mg
Vitamin K - 1062 mcg
Vitamin E - 1.1 mg
Contains some other
vitamins in small
amounts.
Leek One leek, Potassium - 108 mg Vitamin C - 5.2 mg
cooked, boiled Phosphorus - 21 mg Niacin - 0.248 mg
with no added Magnesium - 17 mg Vitamin B1 (thiamine)
salt has 1 gram Calcium - 37 mg - 0.032 mg
protein, 38 Iron - 1.36 mg Vitamin B2
calories and 1.2 Sodium - 12 mg (riboflavin) - 0.025
grams of dietary Zinc - 0.07 mg mg
fiber. Copper - 0.077 mg Vitamin B6 - 0.14 mg
Manganese - 0.306 mg Folate - 30 mcg
Selenium - 0.6 mcg Pantothenic Acid -
Also contains small 0.089 mg
amounts of other Vitamin A - 1007 IU
minerals. Vitamin K - 31.5 mcg
Vitamin E - 0.62 mg
Contains some other
vitamins in small
amounts.
Lima Beans One cup of Potassium - 955 mg Pantothenic Acid -
cooked large Phosphorus - 209 mg 0.793 mg
lima beans with Magnesium - 81 mg Niacin - 0.791 mg
no added salt Calcium - 32 mg Vitamin B1 (thiamine)
contains 14.66 Selenium - 8.5 mg - 0.303 mg
grams protein, Iron - 4.49 mg Vitamin B2
216 calories and Sodium - 4 mg (riboflavin) - 0.103
13.2 grams Zinc - 1.79 mg mg
fiber. Manganese - 0.97 mg Vitamin B6 - 0.303
Copper - 0.442 mg mg
Also contains small Folate - 156 mcg
amounts of other Vitamin K - 3.8 mcg
minerals. Vitamin E - 0.34 mg
Contains some other
vitamins in small
amounts.
Mushroom Half a cup of Potassium - 111 mg Vitamin D - 2 IU
raw mushrooms Phosphorus - 30 mg Niacin - 1.262 mg
contains 1.08 Magnesium - 3 mg Vitamin B1 (thiamine)
grams of Calcium - 1 mg - 0.028 mg
protein, 8 Iron - 0.17 mg Vitamin B2
calories and 0.3 Sodium - 2 mg (riboflavin) - 0.141
grams of fiber. Zinc - 0.18 mg mg
Copper - 0.111 mg Vitamin B6 - 0.036
Manganese - 0.016 mg mg
Selenium - 3.3 mcg Vitamin C - 0.7 mg
Also contains small Pantothenic Acid -
amounts of other 0.524 mg
minerals. Folate - 6 mcg
Contains some other
vitamins in small
amounts.
Okra One cup of okra, Potassium - 216 mg Vitamin C - 26.1 mg
cooked, boiled, Phosphorus - 51 mg Niacin - 1.394 mg
drained, with no Magnesium - 58 mg Vitamin B1 (thiamine)
added salt has 3 Calcium - 123 mg - 0.211 mg
grams protein, Iron - 0.45 mg Vitamin B2
35 calories and Sodium - 10 mg (riboflavin) - 0.088
4 grams of Zinc - 0.69 mg mg
dietary fiber. Copper - 0.136 mg Vitamin B6 - 0.299
Manganese - 0.47 mg mg
Selenium - 0.6 mcg Folate - 74 mcg
Also contains small Pantothenic Acid -
amounts of other 0.341 mg
minerals. Vitamin A - 453 IU
Vitamin K - 64 mcg
Vitamin E - 0.43 mg
Contains some other
vitamins in small
amounts.
Onions One small onion Potassium - 100 mg Vitamin C - 3.1 mg
cooked without Phosphorus - 21 mg Niacin - 0.099 mg
salt contains Calcium - 13 mg Vitamin B1 (thiamine)
0.82 grams Iron - 0.14 mg - 0.025 mg
protein, 26 Magnesium - 7 mg Vitamin B2
calories and 0.8 Sodium - 2 mg (riboflavin) - 0.014
grams of fiber. Zinc - 0.13 mg mg
Copper - 0.04 mg Vitamin B6 - 0.077
Manganese - 0.092 mg mg
Selenium - 0.4 mcg Pantothenic Acid -
Also contains small 0.068 mg
amounts other Folate - 9 mcg
minerals. Vitamin A - 1 IU
Vitamin K - 0.3 mcg
Vitamin E - 0.01 mg
Contains some other
vitamins in small
amounts.
Parsnip One cup of Potassium - 573 mg Vitamin C - 20.3 mg
parsnip, cooked, Phosphorus - 108 mg Niacin - 1.129 mg
boiled, drained, Magnesium - 45 mg Vitamin B1 (thiamine)
with no added Calcium - 58 mg - 0.129 mg
salt has 2.06 Iron - 0.9 mg Vitamin B2
grams protein, Sodium - 16 mg (riboflavin) - 0.08 mg
111 calories and Zinc - 0.41 mg Vitamin B6 - 0.145
5.6 grams of Copper - 0.215 mg mg
dietary fiber. Manganese - 0.459 mg Folate - 90 mcg
Selenium - 2.7 mcg Pantothenic Acid -
Also contains small 0.917 mg
amounts of other Vitamin K - 1.6 mcg
minerals. Vitamin E - 1.56 mg
Contains some other
vitamins in small
amounts.
Peas One cup of Potassium - 434 mg Vitamin A - 1282 IU
boiled peas with Phosphorus - 187 mg Vitamin C - 22.7 mg
no salt added Magnesium - 62 mg Niacin - 3.234 mg
contains 8.58 Calcium - 43 mg Folate - 101 mcg
grams of Sodium - 5 mg Vitamin B1 (thiamine)
protein, 134 Selenium - 3.0 mg - 0.414 mg
calories and 8.8 Iron - 2.46 mg Vitamin B2
grams of fiber. Zinc - 1.9 mg (riboflavin) - 0.238
Manganese - 0.84 mg mg
Copper - 0.277 mg Vitamin B6 - 0.346
Also contains small mg
amounts of other Pantothenic Acid -
minerals. 0.245 mg
Vitamin K - 41.4 mcg
Vitamin E - 0.22 mg
Contains some other
vitamins in small
amounts.
Potatoes One medium Potassium - 926 mg Vitamin C - 16.6 mg
baked potato Phosphorus - 121 mg Niacin - 2.439 mg
without salt Magnesium - 48 mg Vitamin B1 (thiamine)
contains 4.33 Calcium - 26 mg - 0.111 mg
grams of Iron - 1.87 mg Vitamin B2
protein, 161 Sodium - 17 mg (riboflavin) - 0.083
calories and 3.8 Zinc - 0.62 mg mg
grams of fiber. Copper - 0.204 mg Pantothenic Acid -
Manganese - 0.379 mg 0.65 mg
Selenium - 0.7 mcg Vitamin B6 - 0.538
Also contains small mg
amounts of other Folate - 48 mcg
minerals. Vitamin A - 17 IU
Vitamin K - 3.5 mcg
Vitamin E - 0.07 mg
Contains some other
vitamins in small
amounts.
Pumpkin One cup of Potassium - 564 mg Vitamin C - 11.5 mg
pumpkin, Phosphorus - 74 mg Niacin - 1.012 mg
cooked, boiled, Magnesium - 22 mg Vitamin B1 (thiamine)
drained, with no Calcium - 37 mg - 0.076 mg
added salt has Iron - 1.4 mg Vitamin B2
1.76 grams Sodium - 2 mg (riboflavin) - 0.191
protein, 49 Zinc - 0.56 mg mg
calories and 2.7 Copper - 0.223 mg Vitamin B6 - 0.108
grams of dietary Manganese - 0.218 mg mg
fiber. Selenium - 0.5 mcg Folate - 22 mcg
Also contains small Pantothenic Acid -
amounts of other 0.492 mg
minerals. Vitamin A - 12230 IU
Vitamin K - 2 mcg
Vitamin E - 1.96 mg
Contains some other
vitamins in small
amounts.
Radish One half cup of Potassium - 135 mg Vitamin C - 8.6 mg
radishes, raw, Phosphorus - 12 mg Niacin - 0.147 mg
has 0.39 grams Magnesium - 6 mg Vitamin B1 (thiamine)
protein, 9 Calcium - 14 mg - 0.007 mg
calories and 0.9 Iron - 0.2 mg Vitamin B2
grams of dietary Sodium - 23 mg (riboflavin) - 0.023
fiber. Zinc - 0.16 mg mg
Copper - 0.029 mg Vitamin B6 - 0.041
Manganese - 0.04 mg mg
Selenium - 0.3 mcg Folate - 14 mcg
Also contains small Pantothenic Acid -
amounts of other 0.096 mg
minerals. Vitamin A - 4 IU
Vitamin K - 0.8 mcg
Contains some other
vitamins in small
amounts.
Rapini One cup of Potassium - 78 mg Vitamin C - 8.1 mg
rapini, raw, has Phosphorus - 29 mg Niacin - 0.488 mg
1.27 grams Magnesium - 9 mg Vitamin B1 (thiamine)
protein, 9 Calcium - 43 mg - 0.065 mg
calories and 1.1 Iron - 0.86 mg Vitamin B2
grams of dietary Sodium - 13 mg (riboflavin) - 0.052
fiber. Zinc - 0.31 mg mg
Copper - 0.017 mg Vitamin B6 - 0.068
Manganese - 0.158 mg mg
Selenium - 0.4 mcg Folate - 33 mcg
Also contains small Pantothenic Acid -
amounts of other 0.129 mg
minerals. Vitamin A - 1049 IU
Vitamin K - 89.6 mcg
Vitamin E - 0.65 mg
Contains some other
vitamins in small
amounts.
Spinach One cup of raw Potassium - 167 mg Vitamin C - 8.4 mg
spinach contains Phosphorus - 15 mg Niacin - 0.217 mg
0.86 grams of Magnesium - 24 mg Vitamin B1 (thiamine)
protein, 7 Calcium - 30 mg - 0.023 mg
calories and 0.7 Iron - 0.81 mg Vitamin B2
grams of fiber. Sodium - 24 mg (riboflavin) - 0.057
Zinc - 0.16 mg mg
Copper - 0.039 mg Vitamin B6 - 0.059
Manganese - 0.269 mg mg
Selenium - 0.3 mcg Pantothenic Acid -
Also contains small 0.02 mg
amounts of other Folate - 58 mcg
minerals. Vitamin A - 2813 mg
Vitamin K - 144.9
mcg
Vitamin E - 0.61 mg
Contains some other
vitamins in small
amounts.
Spirulina (seaweed) One cup of dried Potassium - 1527 mg Vitamin C - 11.3 mg
spirulina has Phosphorus - 132 mg Niacin - 14.358 mg
64.37 grams Magnesium - 218 mg Vitamin B1 (thiamine)
protein, 325 Calcium - 134 mg - 2.666 mg
calories and 4 Iron - 31.92 mg Vitamin B2
grams of dietary Zinc - 2.24 mg (riboflavin) - 4.11 mg
fiber. Manganese - 2.128 mg Vitamin B6 - 0.408
Sodium - 1174 mg mg
Selenium - 8.1 mg Pantothenic Acid -
Copper - 6.832 mg 3.898 mg
Also contains small Folate - 105 mcg
amounts of other Vitamin A - 638 mg
minerals. Vitamin K - 28.6 mcg
Vitamin E - 5.6 mg
Contains some other
vitamins in small
amounts.
Spaghetti squash One cup of Potassium - 181 mg Vitamin C - 5.4 mg
spaghetti Phosphorus - 22 mg Niacin - 1.256 mg
squash, cooked, Magnesium - 17 mg Vitamin B1 (thiamine)
boiled, drained, Calcium - 33 mg - 0.059 mg
with no added Iron - 0.53 mg Vitamin B2
salt contains Sodium - 28 mg (riboflavin) - 0.034
1.02 grams Zinc - 0.31 mg mg
protein, 42 Copper - 0.054 mg Vitamin B6 - 0.153
calories and 2.2 Manganese - 0.169 mg mg
grams of dietary Selenium - 0.5 mcg Pantothenic Acid -
fiber. Also contains small 0.55 mg
amounts of other Folate - 12 mcg
minerals. Vitamin A - 170 mg
Vitamin K - 1.2 mcg
Vitamin E - 0.19 mg
Contains some other
vitamins in small
amounts.
Squash, Summer One cup of Potassium - 319 mg Vitamin C - 20.9 mg
sliced summer Phosphorus - 52 mg Niacin - .913 mg
squash, boiled Magnesium - 29 mg Vitamin B1 (thiamine)
with no added Calcium - 40 mg - 0.077 mg
salt contains Sodium - 2 mg Vitamin B2
1.87 grams of Iron - 0.67 mg (riboflavin) - 0.045
protein, 41 Manganese - 0.283 mg mg
calories and 2 Selenium - 0.4 mg Vitamin B6 - 0.14 mg
grams of fiber. Zinc - 0.4 mg Pantothenic Acid -
Copper - 0.117 mg 0.581 mg
Also contains small Folate - 41 mcg
amounts of other Vitamin A - 2011 mg
minerals. Vitamin K - 7.9 mcg
Vitamin E - 0.22 mg
Contains some other
vitamins in small
amounts.
Squash, Winter One cup of Potassium - 494 mg Vitamin C - 19.7 mg
cubed winter Phosphorus - 39 mg Niacin - 1.015 mg
squash, baked Magnesium - 27 mg Vitamin B1 (thiamine)
with no added Calcium - 45 mg - 0.033 mg
salt contains Sodium - 2 mg Vitamin B2
1.82 grams of Iron - 0.9 mg (riboflavin) - 0.137
protein, 76 Zinc - 0.45 mg mg
calories and 5.7 Copper - 0.168 mg Vitamin B6 - 0.33 mg
grams of fiber. Manganese - 0.383 mg Folate - 41 mcg
Selenium - 0.8 mcg Pantothenic Acid -
Also contains small 0.48 mg
amounts of other Vitamin A - 10707 mg
minerals. Vitamin K - 9 mcg
Vitamin E - 0.25 mg
Contains some other
vitamins in small
amounts.
Sweet Potatoes One medium Potassium - 542 mg Vitamin C - 22.3 mg
sweet potato Phosphorus - 62 mg Niacin - 1.695 mg
baked in its skin Magnesium - 31 mg Vitamin B1 (thiamine)
contains 2.29 Calcium - 43 mg - 0.122 mg
grams of Sodium - 41 mg Vitamin B2
protein, 103 Iron - 0.79 mg (riboflavin) - 0.121
calories and 3.8 Selenium - 0.2 mg mg
grams of fiber. Manganese - 0.567 mg Vitamin B6 - 0.326
Zinc - 0.36 mg mg
Copper - 0.184 mg Pantothenic Acid -
Also contains small 1.008 mg
amounts of other Folate - 7 mcg
minerals. Vitamin A - 21,909
mg
Vitamin K - 2.6 mcg
Vitamin E - 0.81 mg
Contains some other
vitamins in small
amounts.
Swiss chard One cup of Potassium - 961 mg Vitamin C - 31.5 mg
Swiss chard, Phosphorus - 58 mg Niacin - 0.63 mg
cooked, boiled, Magnesium - 150 mg Vitamin B1 (thiamine)
drained, has Calcium - 102 mg - 0.06 mg
3.29 grams Iron - 3.95 mg Vitamin B2
protein, 35 Sodium - 313 mg (riboflavin) - 0.15 mg
calories and 3.7 Zinc - 0.58 mg Vitamin B6 - 0.149
grams of dietary Copper - 0.285 mg mg
fiber. Manganese - 0.585 mg Pantothenic Acid -
Selenium - 1.6 mcg 0.285 mg
Also contains small Folate - 16 mcg
amounts of other Vitamin A - 10717 IU
minerals. Vitamin K - 572.8
mcg
Vitamin E - 3.31 mg
Contains some other
vitamins in small
amounts.
Taro One cup of taro, Potassium - 615 mg Vitamin C - 4.7 mg
raw, has 1.56 Phosphorus - 87 mg Niacin - 0.624 mg
grams protein, Magnesium - 34 mg Vitamin B1 (thiamine)
116 calories and Calcium - 45 mg - 0.099 mg
4.3 grams of Iron - 0.57 mg Vitamin B2
dietary fiber. Sodium - 11 mg (riboflavin) - 0.026
Zinc - 0.24 mg mg
Copper - 0.179 mg Vitamin B6 - 0.294
Manganese - 0.398 mg mg
Selenium - 0.7 mcg Folate - 23 mcg
Also contains small Pantothenic Acid -
amounts of other 0.315 mg
minerals. Vitamin A - 79 IU
Vitamin K - 1 mcg
Vitamin E - 2.48 mg
Contains some other
vitamins in small
amounts.
Tomatoes - See fruit chart.
Turnip One cup of Potassium - 276 mg Vitamin C - 18.1 mg
turnips, boiled Phosphorus - 41 mg Niacin - 0.466 mg
with no added Magnesium - 14 mg Vitamin B1 (thiamine)
salt, has 1.11 Calcium - 51 mg - 0.042 mg
grams protein, Iron - 0.28 mg Vitamin B2
34 calories and Sodium - 25 mg (riboflavin) - 0.036
3.1 grams of Zinc - 0.19 mg mg
dietary fiber. Copper - 0.003 mg Vitamin B6 - 0.105
Manganese - 0.111 mg mg
Selenium - 0.3 mcg Pantothenic Acid -
Also contains small 0.222 mg
amounts other Folate - 14 mcg
minerals. Vitamin K - 0.2 mcg
Vitamin E - 0.03 mg
Contains some other
vitamins in small
amounts.
Yellow squash One cup of Potassium - 282 mg Vitamin C - 24.5 mg
yellow Phosphorus - 41 mg Niacin - 0.569 mg
(crookneck) Magnesium - 25 mg Vitamin B1 (thiamine)
squash, raw, has Calcium - 27 mg - 0.065 mg
1.28 grams Iron - 0.56 mg Vitamin B2
protein, 24 Sodium - 3 mg (riboflavin) - 0.052
calories and 1.3 Zinc - 0.37 mg mg
grams of dietary Copper - 0.117 mg Vitamin B6 - 0.132
fiber. Manganese - 0.218 mg mg
Selenium - 0.3 mcg Folate - 24 mcg
Also contains small Pantothenic Acid -
amounts of other 0.203 mg
minerals. Vitamin A - 190 IU
Vitamin K - 4.1 mcg
Vitamin E - 0.17 mg
Contains some other
vitamins in small
amounts.
Zucchini - See Summer
Squash.
~~ Fruit Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Note that only those nutrients which appear in significant quantities are listed. For more
detailed information, please visit the United States Department of Agriculture (USDA)
Food & Nutrition Center.

Fruits Amount Minerals Contained Vitamins Contained

Apple One medium Potassium - 195 mg Vitamin A - 98 IU


apple with skin Calcium - 11 mg Vitamin B1 (thiamine) -
contains 0.47 Phosphorus - 20 mg 0.031 mg
grams of Magnesium - 9 mg Vitamin B2 (riboflavin) -
protein, 95 Manganese - 0.064 mg 0.047 mg
calories, and 4.4 Iron - 0.22 mg Niacin - 0.166 mg
grams of dietary Sodium - 2 mg Folate - 5 mcg
fiber. Copper - 0.049 mg Pantothenic Acid - 0.111
Zinc - 0.07 mg mg
Also contains a trace amount Vitamin B6 - 0.075 mg
of other minerals. Vitamin C - 8.4 mg
Vitamin E - 0.33 mg
Vitamin K - 4 mcg
Contains some other
vitamins in small
amounts.

Avocado One medium Potassium - 975 mg Vitamin A - 293 IU


avocado Phosphorus - 105 mg Vitamin C - 20.1 mg
contains 4.02 Magnesium - 58 mg Vitamin B1 (thiamine) -
grams of Calcium - 24 mg 0.135 mg
protein, 322 Sodium - 14 mg Vitamin B2 (riboflavin) -
calories and Iron - 1.11 mg 0.261 mg
13.5 grams of Selenium 0.8 mcg Niacin - 3.493 mg
fiber. Manganese - 0.285 mg Folate - 163 mcg
Copper - 0.382 mg Pantothenic Acid - 2.792
Zinc - 1.29 mg mg
Also contains small amounts of Vitamin B6 - .517 mg
other minerals. Vitamin E - 4.16 mg
Vitamin K - 42.2 mcg
Contains some other
vitamins in small
amounts.

Banana One medium Potassium - 422 mg Vitamin A - 76 IU


banana contains Phosphorus - 26 mg Vitamin B1 (thiamine) -
1.29 grams of Magnesium - 32 mg 0.037 mg
protein, 105 Calcium - 6 mg Vitamin B2 (riboflavin) -
calories and 3.1 Sodium - 1 mg 0.086 mg
grams of dietary Iron - 0.31 mg Niacin - 0.785 mg
fiber. Selenium 1.2 mcg Folate - 24 mcg
Manganese - 0.319 mg Pantothenic Acid - 0.394
Copper - 0.092 mg mg
Zinc - 0.18 mg Vitamin B6 - 0.433 mg
Also contains small amounts of Vitamin C - 10.3 mg
other minerals. Vitamin E - 0.12 mg
Vitamin K - 0.6 mcg
Contains some other
vitamins in small
amounts.

Blackberries One cup of Potassium - 233 mg Vitamin A - 308 IU


blackberries Phosphorus - 32 mg Vitamin B1 (thiamine) -
contains 2 Magnesium - 29 mg 0.029 mg
grams of Calcium - 42 mg Vitamin B2 (riboflavin) -
protein, 62 Sodium - 1 mg 0.037 mg
calories and 7.6 Iron - 0.89 mg Niacin - 0.93 mg
grams of dietary Selenium 0.6 mcg Folate - 36 mcg
fiber. Manganese - 0.93 mg Pantothenic Acid - 0.397
Copper - 0.238 mg mg
Zinc - 0.76 mg Vitamin B6 - 0.043 mg
Also contains small amounts of Vitamin C - 30.2 mg
other minerals. Vitamin E - 1.68 mg
Vitamin K - 28.5 mcg
Contains some other
vitamins in small
amounts.

Blackcurrants One cup of Potassium - 361 mg Vitamin A - 258 IU


blackcurrants Phosphorus - 66 mg Vitamin B1 (thiamine) -
contains 1.57 Magnesium - 27 mg 0.056 mg
grams of protein Calcium - 62 mg Vitamin B2 (riboflavin) -
and 71 calories. Sodium - 2 mg 0.056 mg
Iron - 1.72 mg Niacin - 0.336 mg
Manganese - 0.287 mg Pantothenic Acid - 0.446
Copper - 0.096 mg mg
Zinc - 0.3 mg Vitamin B6 - 0.074 mg
Also contains small amounts of Vitamin C - 202.7 mg
other minerals. Vitamin E - 1.12 mg
Contains some other
vitamins in small
amounts.
Blueberries One cup of Potassium - 114 mg Vitamin A - 217 IU
blueberries Phosphorus - 18 mg Vitamin B1 (thiamine) -
contains 1.1 Magnesium - 9 mg 0.055 mg
grams of Calcium - 9 mg Vitamin B2 (riboflavin) -
protein, 84 Sodium - 1 mg 0.061 mg
calories and 3.6 Iron - 0.41 mg Niacin - 0.08 mg
grams of dietary Selenium 0.1 mcg Folate - 9 mcg
fiber. Manganese - 0.497 mg Pantothenic Acid - 0.184
Zinc - 0.24 mg mg
Also contains small amounts of Vitamin B6 - 0.077 mg
other minerals. Vitamin C - 14.4 mg
Vitamin E - 2.29 mg
Vitamin K - 28.6 mcg
Contains some other
vitamins in small
amounts.

Boysenberries One cup of Potassium - 183 mg Vitamin A - 88 IU


frozen Phosphorus - 36 mg Vitamin B1 (thiamine) -
boysenberries Magnesium - 21 mg 0.07 mg
contains 1.45 Calcium - 36 mg Vitamin B2 (riboflavin) -
grams of Sodium - 1 mg 0.049 mg
protein, 66 Iron - 1.12 mg Niacin - 1.012 mg
calories and 7 Selenium 0.3 mcg Folate - 83 mcg
grams of dietary Manganese - 0.722 mg Pantothenic Acid - 0.33
fiber. Copper - 0.106 mg mg
Zinc - 0.29 mg Vitamin B6 - 0.074 mg
Also contains small amounts of Vitamin C - 4.1 mg
other minerals. Vitamin E - 1.15 mg
Vitamin K - 10.3 mcg
Contains some other
vitamins in small
amounts.

Breadfruit One cup of Potassium - 1078 mg Vitamin B1 (thiamine) -


fresh breadfruit Phosphorus - 66 mg 0.242 mg
contains 2.35 Magnesium - 55 mg Vitamin B2 (riboflavin) -
grams of Calcium - 37 mg 0.066 mg
protein, 227 Sodium - 4 mg Niacin - 1.98 mg
calories and Iron - 1.19 mg Folate - 31 mcg
10.8 grams of Selenium 1.3 mcg Pantothenic Acid - 1.05
dietary fiber. Manganese - 0.132 mg mg
Copper - 0.185 mg Vitamin B6 - 0.22 mg
Zinc - 0.26 mg Vitamin C - 63.8 mg
Also contains small amounts of Vitamin E - 0.22 mg
other minerals. Vitamin K - 1.1 mcg
Contains some other
vitamins in small
amounts.

Cantaloupe One medium Potassium - 184 mg Vitamin A - 2334 IU


wedge (slice) of Phosphorus - 10 mg Vitamin B1 (thiamine) -
cantaloupe Magnesium - 8 mg 0.028 mg
contains 0.58 Calcium - 6 mg Vitamin B2 (riboflavin) -
grams of Sodium - 11 mg 0.013 mg
protein, 23 Iron - 0.14 mg Niacin - 0.506 mg
calories and 0.6 Selenium 0.3 mcg Folate - 14 mcg
grams of dietary Manganese - 0.028 mg Pantothenic Acid - 0.072
fiber. Copper - 0.028 mg mg
Zinc - 0.12 mg Vitamin B6 - 0.05 mg
Also contains small amounts of Vitamin C - 25.3 mg
other minerals. Vitamin E - 0.03 mg
Vitamin K - 1.7 mcg
Contains some other
vitamins in small
amounts.

Cherimoya One cup of Potassium - 459 mg Vitamin B1 (thiamine) -


diced, fresh Phosphorus - 42 mg 0.162 mg
cherimoya Magnesium - 27 mg Vitamin B2 (riboflavin) -
contains 2.51 Calcium - 16 mg 0.21 mg
grams of Sodium - 11 mg Niacin - 1.03 mg
protein, 120 Iron - 0.43 mg Folate - 37 mcg
calories and 4.8 Manganese - 0.149 mg Pantothenic Acid - 0.552
grams of dietary Copper - 0.11 mg mg
fiber. Zinc - 0.26 mg Vitamin B6 - 0.411 mg
Also contains small amounts of Vitamin C - 20.2 mg
other minerals. Vitamin A - 8 IU
Vitamin E - 0.43 mg
Contains some other
vitamins in small
amounts.

Cherries One cup of Potassium - 306 mg Vitamin A - 88 IU


fresh cherries, Phosphorus - 29 mg Vitamin B1 (thiamine) -
with pits, Magnesium - 15 mg 0.037 mg
contains 1.46 Calcium - 18 mg Vitamin B2 (riboflavin) -
grams of Iron - 0.5 mg 0.046 mg
protein, 87 Zinc - 0.1 mg Niacin - 0.213 mg
calories and 2.9 Manganese - 0.097 mg Folate - 6 mcg
grams of dietary Copper - 0.083 mg Pantothenic Acid - 0.275
fiber. Also contains small amounts of mg
other minerals. Vitamin B6 - 0.068 mg
Vitamin C - 9.7 mg
Vitamin E - 0.1 mg
Vitamin K - 2.9 mcg
Contains some other
vitamins in small
amounts.

Chinese pear One Chinese Potassium - 333 mg Vitamin B1 (thiamine) -


(Asian) pear, Phosphorus - 30 mg 0.025 mg
about 3 inches Magnesium - 22 mg Vitamin B2 (riboflavin) -
in diameter, Calcium - 11 mg 0.028 mg
contains 1.38 Selenium 0.3 mcg Niacin - 0.602 mg
grams of Manganese - 0.165 mg Folate - 22 mcg
protein, 116 Copper - 0.138 mg Pantothenic Acid - 0.193
calories and 9.9 Zinc - 0.06 mg mg
grams of dietary Also contains small amounts of Vitamin B6 - 0.06 mg
fiber. other minerals. Vitamin C - 10.4 mg
Vitamin E - 0.33 mg
Vitamin K - 12.4 mcg
Contains some other
vitamins in small
amounts.

Cranberries One cup of Potassium - 85 mg Vitamin A - 60 IU


cranberries Phosphorus - 13 mg Vitamin B1 (thiamine) -
contains 0.39 Magnesium - 6 mg 0.012 mg
grams of Calcium - 8 mg Vitamin B2 (riboflavin) -
protein, 46 Sodium - 2 mg 0.02 mg
calories and 4.6 Iron - 0.25 mg Niacin - 0.101 mg
grams of dietary Selenium 0.1 mcg Folate - 1 mcg
fiber. Manganese - 0.36 mg Pantothenic Acid - 0.295
Copper - 0.061 mg mg
Zinc - 0.1 mg Vitamin B6 - 0.057 mg
Also contains small amounts of Vitamin C - 13.3 mg
other minerals. Vitamin E - 1.2 mg
Vitamin K - 5.1 mcg
Contains some other
vitamins in small
amounts.

Dates One cup of Potassium - 964 mg Vitamin A - 15 IU


pitted, chopped Phosphorus - 91 mg Vitamin B1 (thiamine) -
dates contains Magnesium - 63 mg 0.076 mg
3.6 grams of Calcium - 57 mg Vitamin B2 (riboflavin) -
protein, 415 Sodium - 3 mg 0.097 mg
calories and Iron - 1.5 mg Niacin - 1.873 mg
11.8 grams of Selenium 4.4 mcg Folate - 28 mcg
dietary fiber. Manganese - 0.385 mg Pantothenic Acid - 0.866
Copper - 0.303 mg mg
Zinc - 0.43 mg Vitamin B6 - 0.243 mg
Also contains small amounts of Vitamin C - 0.6 mg
other minerals. Vitamin E - 0.07 mg
Vitamin K - 4 mcg
Contains some other
vitamins in small
amounts.

Figs One large, fresh Potassium - 148 mg Vitamin A - 91 IU


fig contains Phosphorus - 9 mg Vitamin B1 (thiamine) -
0.48 grams of Magnesium - 11 mg 0.038 mg
protein, 47 Calcium - 22 mg Vitamin B2 (riboflavin) -
calories and 1.9 Sodium - 1 mg 0.032 mg
grams of dietary Iron - 0.24 mg Niacin - 0.256 mg
fiber. Selenium 0.1 mcg Folate - 4 mcg
Manganese - 0.082 mg Pantothenic Acid - 0.192
Copper - 0.045 mg mg
Zinc - 0.1 mg Vitamin B6 - 0.072 mg
Also contains small amounts of Vitamin C - 1.3 mg
other minerals. Vitamin E - 0.07 mg
Vitamin K - 3 mcg
Contains some other
vitamins in small
amounts.

Gooseberries One cup of Potassium - 297 mg Vitamin A - 435 IU


gooseberries Phosphorus - 40 mg Vitamin B1 (thiamine) -
contains 1.32 Magnesium - 15 mg 0.06 mg
grams of Calcium - 38 mg Vitamin B2 (riboflavin) -
protein, 66 Sodium - 2 mg 0.045 mg
calories and Iron - 0.47 mg Niacin - 0.45 mg
over 6.5 grams Selenium 0.9 mcg Folate - 9 mcg
of dietary fiber. Manganese - 0.216 mg Pantothenic Acid - 0.429
Copper - 0.105 mg mg
Zinc - 0.18 mg Vitamin B6 - 0.12 mg
Also contains small amounts of Vitamin C - 41.5 mg
other minerals. Vitamin E - 0.56 mg
Contains some other
vitamins in small
amounts.
Grapefruit One cup of Potassium - 320 mg Vitamin A - 2132 IU
grapefruit Phosphorus - 18 mg Vitamin B1 (thiamine) -
sections Magnesium - 18 mg 0.083 mg
contains 1.45 Calcium - 28 mg Vitamin B2 (riboflavin) -
grams of Iron - 0.21 mg 0.046 mg
protein, 74 Selenium 0.7 mcg Niacin - 0.575 mg
calories and 2.5 Manganese - 0.028 mg Folate - 23 mcg
grams of dietary Copper - 0.108 mg Pantothenic Acid - 0.651
fiber. Zinc - 0.16 mg mg
Also contains small amounts of Vitamin B6 - 0.097 mg
other minerals. Vitamin C - 79.1 mg
Vitamin E - 0.3 mg
Contains some other
vitamins in small
amounts.

Grapes One cup of Potassium - 288 mg Vitamin A - 100 IU


grapes contains Phosphorus - 30 mg Vitamin B1 (thiamine) -
1.09 gram of Magnesium - 11 mg 0.104 mg
protein, 104 Calcium - 15 mg Vitamin B2 (riboflavin) -
calories and 1.4 Sodium - 3 mg 0.106 mg
grams of dietary Iron - 0.54 mg Niacin - 0.284 mg
fiber. Selenium 0.2 mcg Folate - 3 mcg
Manganese - 0.107 mg Pantothenic Acid - 0.076
Copper - 0.192 mg mg
Zinc - 0.11 mg Vitamin B6 - 0.13 mg
Also contains small amounts of Vitamin C - 16.3 mg
other minerals. Vitamin E - 0.29 mg
Vitamin K - 22 mcg
Contains some other
vitamins in small
amounts.

Guava One cup of Potassium - 688 mg Vitamin A - 1030 IU


fresh guava Phosphorus - 66 mg Vitamin B1 (thiamine) -
contains 4.21 Magnesium - 36 mg 0.111 mg
grams of Calcium - 30 mg Vitamin B2 (riboflavin) -
protein, 112 Sodium - 3 mg 0.066 mg
calories and 8.9 Iron - 0.43 mg Niacin - 1.789 mg
grams of dietary Selenium 1 mcg Folate - 81 mcg
fiber. Manganese - 0.247 mg Pantothenic Acid - 0.744
Copper - 0.38 mg mg
Zinc - 0.38 mg Vitamin B6 - 0.181 mg
Also contains small amounts of Vitamin C - 376.7 mg
other minerals. Vitamin E - 1.2 mg
Vitamin K - 4.3 mcg
Contains some other
vitamins in small
amounts.

Kiwi One medium Potassium - 215 mg Vitamin A - 60 IU


kiwi (69 grams) Phosphorus - 23 mg Vitamin B1 (thiamine) -
contains 0.79 Magnesium - 12 mg 0.019 mg
grams protein, Calcium - 23 mg Vitamin B2 (riboflavin) -
42 calories and Sodium - 2 mg 0.017 mg
2.1 grams of Iron - 0.21 mg Niacin - 0.235 mg
dietary fiber. Selenium 0.1 mcg Folate - 17 mcg
Manganese - 0.068 mg Pantothenic Acid - 0.126
Copper - 0.09 mg mg
Zinc - 0.1 mg Vitamin B6 - 0.043 mg
Also contains small amounts of Vitamin C - 64 mg
other minerals. Vitamin E - 1.01 mg
Vitamin K - 27.8 mcg
Contains some other
vitamins in small
amounts.

Lemon One lemon Potassium - 116 mg Vitamin A - 18 IU


without peel Phosphorus - 13 mg Vitamin B1 (thiamine) -
contains 0.92 Magnesium - 7 mg 0.034 mg
grams protein, Calcium - 22 mg Vitamin B2 (riboflavin) -
24 calories and Sodium - 2 mg 0.017 mg
2.4 grams of Iron - 0.5 mg Niacin - 0.084 mg
dietary fiber. Selenium 0.3 mcg Folate - 9 mcg
Manganese - 0.025 mg Pantothenic Acid - 0.16
Copper - 0.031 mg mg
Zinc - 0.05 mg Vitamin B6 - 0.067 mg
Also contains small amounts of Vitamin C - 44.5 mg
other minerals. Vitamin E - 0.13 mg
Contains some other
vitamins in small
amounts.

Lime One lime Potassium - 68 mg Vitamin A - 34 IU


contains 0.47 Phosphorus - 12 mg Vitamin B1 (thiamine) -
grams of Magnesium - 4 mg 0.02 mg
protein, 20 Calcium - 22 mg Vitamin B2 (riboflavin) -
calories and 1.9 Sodium - 1 mg 0.013 mg
grams of dietary Iron - 0.4 mg Niacin - 0.134 mg
fiber. Selenium 0.3 mcg Folate - 5 mcg
Manganese - 0.005 mg Pantothenic Acid - 0.145
Copper - 0.044 mg mg
Zinc - 0.07 mg Vitamin B6 - 0.029 mg
Also contains small amounts of Vitamin C - 19.5 mg
other minerals. Vitamin E - 0.15 mg
Vitamin K - 0.4 mcg
Contains some other
vitamins in small
amounts.

Loganberries One cup of Potassium - 213 mg Vitamin A - 51 IU


frozen Phosphorus - 38 mg Vitamin B1 (thiamine) -
loganberries Magnesium - 31 mg 0.074 mg
contains 2.23 Calcium - 38 mg Vitamin B2 (riboflavin) -
grams of Sodium - 1 mg 0.05 mg
protein, 81 Iron - 0.94 mg Niacin - 1.235 mg
calories and 7.8 Selenium 0.3 mcg Folate - 38 mcg
grams of dietary Manganese - 1.833 mg Pantothenic Acid - 0.359
fiber. Copper - 0.172 mg mg
Zinc - 0.5 mg Vitamin B6 - 0.096 mg
Also contains small amounts of Vitamin C - 22.5 mg
other minerals. Vitamin E - 1.28 mg
Vitamin K - 11.5 mcg
Contains some other
vitamins in small
amounts.

Lychee One cup of Potassium - 325 mg Vitamin B1 (thiamine) -


fresh lychees Phosphorus - 59 mg 0.021 mg
contains 1.58 Magnesium - 19 mg Vitamin B2 (riboflavin) -
grams of Calcium - 10 mg 0.123 mg
protein, 125 Sodium - 2 mg Niacin - 1.146 mg
calories and 2.5 Iron - 0.59 mg Folate - 27 mcg
grams of dietary Selenium 1.1 mcg Vitamin B6 - 0.19 mg
fiber. Manganese - 0.104 mg Vitamin C - 135.8 mg
Copper - 0.281 mg Vitamin E - 0.13 mg
Zinc - 0.13 mg Vitamin K - 0.08 mcg
Also contains small amounts of Contains some other
other minerals. vitamins in small
amounts.

Mango One mango Potassium - 323 mg Vitamin A - 1584 IU


without peel Phosphorus - 23 mg Vitamin B1 (thiamine) -
contains 1.06 Magnesium - 19 mg 0.12 mg
grams of Calcium - 21 mg Vitamin B2 (riboflavin) -
protein, 135 Sodium - 4 mg 0.118 mg
calories and 3.7 Iron - 0.27 mg Niacin - 1.209 mg
grams of dietary Selenium 1.2 mcg Folate - 29 mcg
fiber. Manganese - 0.056 mg Pantothenic Acid - 0.331
Copper - 0.228 mg mg
Zinc - 0.08 mg Vitamin B6 - 0.227 mg
Also contains small amounts of Vitamin C - 57.3 mg
other minerals. Vitamin E - 2.32 mg
Vitamin K - 8.7 mcg
Contains some other
vitamins in small
amounts.

Mulberries One cup of Potassium - 272 mg Vitamin A - 35 IU


fresh mulberries Phosphorus - 53 mg Vitamin B1 (thiamine) -
contains 2.02 Magnesium - 25 mg 0.041 mg
grams of protein Calcium - 55 mg Vitamin B2 (riboflavin) -
and 2.4 grams Sodium - 14 mg 0.141 mg
of dietary fiber. Iron - 2.59 mg Niacin - 0.868 mg
Selenium 0.8 mcg Folate - 8 mcg
Copper - 0.084 mg Vitamin B6 - 0.07 mg
Zinc - 0.17 mg Vitamin C - 51 mg
Also contains small amounts of Vitamin E - 1.22 mg
other minerals. Vitamin K - 10.9 mcg
Contains some other
vitamins in small
amounts.

Nectarine One cup of Potassium - 287 mg Vitamin A - 475 IU


sliced fresh Phosphorus - 37 mg Vitamin B1 (thiamine) -
nectarine Magnesium - 13 mg 0.049 mg
contains 1.52 Calcium - 9 mg Vitamin B2 (riboflavin) -
grams of Iron - 0.4 mg 0.039 mg
protein, 63 Manganese - 0.077 mg Niacin - 1.609 mg
calories and 2.4 Copper - 0.123 mg Folate - 7 mcg
grams of dietary Zinc - 0.24 mg Pantothenic Acid - 0.265
fiber. Also contains small amounts of mg
other minerals. Vitamin B6 - 0.036 mg
Vitamin C - 7.7 mg
Vitamin E - 1.1 mg
Vitamin K - 3.1 mcg
Contains some other
vitamins in small
amounts.

Olives One tablespoon Potassium - 1 mg Vitamin A - 34 IU


of ripe olives Calcium - 7 mg Niacin - 0.003 mg
contains 0.07 Sodium - 73 mg Pantothenic Acid - 0.001
grams of Iron - 0.28 mg mg
protein, 10 Selenium 0.1 mcg Vitamin B6 - 0.001 mg
calories and 0.3 Manganese - 0.002 mg Vitamin C - 0.1 mg
grams of dietary Copper - 0.021 mg Vitamin E - 0.14 mg
fiber. Zinc - 0.02 mg Vitamin K - 0.1 mcg
Also contains small amounts of Contains some other
other minerals. vitamins in small
amounts.

Orange One medium Potassium - 237 mg Vitamin A - 295 IU


orange contains Phosphorus - 18 mg Vitamin B1 (thiamine) -
1.23 grams of Magnesium - 13 mg 0.114 mg
protein, 62 Calcium - 52 mg Vitamin B2 (riboflavin) -
calories and 3.1 Iron - 0.13 mg 0.052 mg
grams of dietary Selenium 0.7 mcg Niacin - 0.369 mg
fiber. Manganese - 0.033 mg Folate - 39 mcg
Copper - 0.059 mg Pantothenic Acid - 0.328
Zinc - 0.09 mg mg
Also contains small amounts of Vitamin B6 - 0.079 mg
other minerals. Vitamin C - 69.7 mg
Vitamin E - 0.24 mg
Contains some other
vitamins in small
amounts.

Papaya One cup of Potassium - 360 mg Vitamin A - 1532 IU


cubed fresh Phosphorus - 7 mg Vitamin B1 (thiamine) -
papaya contains Magnesium - 14 mg 0.038 mg
0.85 grams of Calcium - 34 mg Vitamin B2 (riboflavin) -
protein, 55 Sodium - 4 mg 0.045 mg
calories and 2.5 Iron - 0.14 mg Niacin - 0.473 mg
grams of dietary Selenium 0.8 mcg Folate - 53 mcg
fiber. Zinc - 0.1 mg Pantothenic Acid - 0.305
Manganese - 0.015 mg mg
Copper - 0.022 mg Vitamin B6 - 0.027 mg
Also contains small amounts of Vitamin C - 86.5 mg
other minerals. Vitamin E - 1.02 mg
Vitamin K - 3.6 mcg
Contains some other
vitamins in small
amounts.

Passionfruit One cup of Potassium - 821 mg Vitamin A - 3002 IU


fresh passion Phosphorus - 160 mg Vitamin B2 (riboflavin) -
fruit contains Magnesium - 68 mg 0.307 mg
5.19 grams of Calcium - 28 mg Niacin - 3.54 mg
protein, 229 Sodium - 66 mg Folate - 33 mcg
calories and Iron - 3.78 mg Vitamin B6 - 0.236 mg
24.5 grams of Selenium 1.4 mcg Vitamin C - 70.8 mg
dietary fiber. Copper - 0.203 mg Vitamin E - 0.05 mg
Zinc - 0.24 mg Vitamin K - 1.7 mcg
Also contains small amounts of Contains some other
other minerals. vitamins in small
amounts.

Peach One medium Potassium - 285 mg Vitamin A - 489 IU


peach (with Phosphorus - 30 mg Vitamin B1 (thiamine) -
skin) contains Magnesium - 14 mg 0.036 mg
1.36 grams of Calcium - 9 mg Vitamin B2 (riboflavin) -
protein, 58 Iron - 0.38 mg 0.047 mg
calories and 2.2 Selenium 0.1 mcg Niacin - 1.209 mg
grams dietary Manganese - 0.091 mg Folate - 6 mcg
fiber. Copper - 0.102 mg Pantothenic Acid - 0.229
Zinc - 0.26 mg mg
Also contains small amounts of Vitamin B6 - 0.037 mg
other minerals. Vitamin C - 9.9 mg
Vitamin E - 1.09 mg
Vitamin K - 3.9 mcg
Contains some other
vitamins in small
amounts.

Pear One medium Potassium - 212 mg Vitamin A - 41 IU


pear contains Phosphorus - 20 mg Vitamin B1 (thiamine) -
0.68 grams of Magnesium - 12 mg 0.021 mg
protein, 103 Calcium -16 mg Vitamin B2 (riboflavin) -
calories and 5.5 Sodium - 2 mg 0.045 mg
grams dietary Iron - 0.3 mg Niacin - 0.279 mg
fiber. Selenium 0.2 mcg Folate - 12 mcg
Manganese - 0.087 mg Pantothenic Acid - 0.085
Copper - 0.146 mg mg
Zinc - 0.18 mg Vitamin B6 - 0.05 mg
Also contains small amounts of Vitamin C - 7.5 mg
other minerals. Vitamin E - 0.21 mg
Vitamin K - 8 mcg
Contains some other
vitamins in small
amounts.

Persimmon One fresh Potassium - 78 mg Vitamin C - 16.5 mg


persimmon Phosphorus - 6 mg Contains some other
contains 0.2 Calcium - 7 mg vitamins in small
grams of protein Iron - 0.62 mg amounts.
and 32 calories. Also contains small amounts of
other minerals.

Pineapple One cup of Potassium - 180 mg Vitamin A - 96 IU


fresh pineapple Phosphorus - 13 mg Vitamin B1 (thiamine) -
chunks contains Magnesium - 20 mg 0.13 mg
0.89 grams of Calcium -21 mg Vitamin B2 (riboflavin) -
protein, 82 Sodium - 2 mg 0.053 mg
calories and 2.3 Iron - 0.48 mg Niacin - 0.825 mg
grams of dietary Selenium 0.2 mcg Folate - 30 mcg
fiber. Manganese - 1.53 mg Pantothenic Acid - 0.351
Copper - 0.181 mg mg
Zinc - 0.2 mg Vitamin B6 - 0.185 mg
Also contains small amounts of Vitamin C - 78.9 mg
other minerals. Vitamin E - 0.03 mg
Vitamin K - 1.2 mcg
Contains some other
vitamins in small
amounts.

Plum One cup of Potassium - 259 mg Vitamin A - 569 IU


sliced, fresh Phosphorus - 26 mg Vitamin B1 (thiamine) -
plums contains Magnesium - 12 mg 0.046 mg
1.15 grams of Calcium - 10 mg Vitamin B2 (riboflavin) -
protein, 76 Iron - 0.28 mg 0.043 mg
calories and 2.3 Manganese - 0.086 mg Niacin - 0.688 mg
grams dietary Copper - 0.094 mg Folate - 8 mcg
fiber. Zinc - 0.17 mg Pantothenic Acid - 0.223
Also contains small amounts of mg
other minerals. Vitamin B6 - 0.048 mg
Vitamin C - 15.7 mg
Vitamin E - 0.43 mg
Vitamin K - 10.6 mcg
Contains some other
vitamins in small
amounts.

Pomegranate One fresh Potassium - 666 mg Vitamin B1 (thiamine) -


pomegranate Phosphorus - 102 mg 0.189 mg
contains 4.71 Magnesium - 34 mg Vitamin B2 (riboflavin) -
grams of Calcium - 28 mg 0.149 mg
protein, 234 Sodium - 8 mg Niacin - 0.826 mg
calories and Iron - 0.85 mg Folate - 107 mcg
11.3 grams Selenium 1.4 mcg Pantothenic Acid - 1.063
dietary fiber. Manganese - 0.336 mg mg
Copper - 0.446 mg Vitamin B6 - 0.211 mg
Zinc - 0.99 mg Vitamin C - 28.8 mg
Also contains small amounts of Vitamin E - 1.69 mg
other minerals. Vitamin K - 46.2 mcg
Contains some other
vitamins in small
amounts.

Prickly Pear One cup of raw Potassium - 328 mg Vitamin A - 64 IU


prickly pears Phosphorus - 36 mg Vitamin B1 (thiamine) -
contains 1.09 Magnesium - 127 mg 0.021 mg
grams of Calcium - 83 mg Vitamin B2 (riboflavin) -
protein, 61 Sodium - 7 mg 0.089 mg
calories and 5.4 Iron - 0.45 mg Niacin - 0.685 mg
grams dietary Selenium 0.9 mcg Vitamin B6 - 0.089 mg
fiber. Copper - 0.119 mg Folate - 9 mcg
Zinc - 0.18 mg Vitamin C - 20.9 mg
Also contains small amounts of Contains some other
other minerals. vitamins in small
amounts.

Raisins One small box Potassium - 322 mg Vitamin B1 (thiamine) -


of raisins (1.5 Phosphorus - 43 mg 0.046 mg
ozs) contains Magnesium - 14 mg Vitamin B2 (riboflavin) -
1.32 grams of Calcium - 22 mg 0.054 mg
protein, 129 Sodium - 5 mg Niacin - 0.329 mg
calories and 1.6 Iron - 0.81 mg Folate - 2 mcg
grams dietary Selenium 0.3 mcg Pantothenic Acid - 0.041
fiber. Manganese - 0.129 mg mg
Copper - 0.137 mg Vitamin B6 - 0.075 mg
Zinc - 0.09 mg Vitamin C - 1 mg
Also contains small amounts of Vitamin E - 0.05 mg
other minerals. Vitamin K - 1.5 mcg
Contains some other
vitamins in small
amounts.

Raspberries One cup of Potassium - 186 mg Vitamin A - 41 IU


fresh raspberries Phosphorus - 36 mg Vitamin B1 (thiamine) -
contains 1.48 Magnesium - 27 mg 0.039 mg
grams of Calcium - 31 mg Vitamin B2 (riboflavin) -
protein, 64 Sodium - 1 mg 0.047 mg
calories and 8 Iron - 0.85 mg Niacin - 0.736 mg
grams dietary Selenium 0.2 mcg Folate - 26 mcg
fiber. Manganese - 0.824 mg Pantothenic Acid - 0.405
Copper - 0.111 mg mg
Zinc - 0.52 mg Vitamin B6 - 0.068 mg
Also contains small amounts of Vitamin C - 32.2 mg
other minerals. Vitamin E - 1.07 mg
Vitamin K - 9.6 mcg
Contains some other
vitamins in small
amounts.

Starfruit aka One cup of Potassium - 176 mg Vitamin A - 81 IU


Carambola fresh starfruit Phosphorus - 16 mg Vitamin B1 (thiamine) -
contains 1.37 Magnesium - 13 mg 0.018 mg
grams of Calcium - 4 mg Vitamin B2 (riboflavin) -
protein, 41 Sodium - 3 mg 0.021 mg
calories and 3.7 Iron - 0.11 mg Niacin - 0.484 mg
grams dietary Selenium 0.8 mcg Folate - 16 mcg
fiber. Manganese - 0.049 mg Pantothenic Acid - 0.516
Copper - 0.181 mg mg
Zinc - 0.16 mg Vitamin B6 - 0.022 mg
Also contains small amounts of Vitamin C - 45.4 mg
other minerals. Vitamin E - 0.2 mg
Contains some other
vitamins in small
amounts.

Strawberry One cup of Potassium - 220 mg Vitamin A - 17 IU


whole Phosphorus - 35 mg Vitamin B1 (thiamine) -
strawberries Magnesium - 19 mg 0.035 mg
contains 0.96 Calcium - 23 mg Vitamin B2 (riboflavin) -
grams of Sodium - 1 mg 0.032 mg
protein, 46 Iron - 0.59 mg Niacin - 0.556 mg
calories and 2.9 Selenium 0.6 mcg Folate - 35 mcg
grams of dietary Manganese - 0.556 mg Pantothenic Acid - 0.18
fiber. Copper - 0.069 mg mg
Zinc - 0.2 mg Vitamin B6 - 0.068 mg
Also contains small amounts of Vitamin C - 84.7 mg
other minerals. Vitamin E - 0.42 mg
Vitamin K - 3.2 mcg
Contains some other
vitamins in small
amounts.

Tomato One medium Potassium - 292 mg Vitamin A - 1025 IU


tomato contains Phosphorus - 30 mg Vitamin B1 (thiamine) -
1.08 grams of Magnesium - 14 mg 0.046 mg
protein, 22 Calcium - 12 mg Vitamin B2 (riboflavin) -
calories and 1.5 Sodium - 6 mg 0.023 mg
grams of fiber. Iron - 0.33 mg Niacin - 0.731 mg
Manganese - 0.14 mg Folate - 18 mcg
Copper - 0.073 mg Pantothenic Acid - 0.109
Zinc - 0.21 mg mg
Also contains small amounts of Vitamin B6 - 0.098 mg
other minerals. Vitamin C - 15.6 mg
Vitamin E - 0.66 mg
Vitamin K - 9.7 mcg
Contains some other
vitamins in small
amounts.

Watermelon I medium Potassium - 320 mg Vitamin A - 1627 IU


wedge (slice) of Phosphorus - 31 mg Vitamin B1 (thiamine) -
watermelon Magnesium - 29 mg 0.094 mg
(about 2 cups Calcium - 20 mg Vitamin B2 (riboflavin) -
edible portion) Sodium - 3 mg 0.06 mg
contains 1.74 Iron - 0.69 mg Niacin - 0.509 mg
grams of Selenium 1.1 mcg Folate - 9 mcg
protein, 86 Manganese - 0.109 mg Pantothenic Acid - 0.632
calories and 1.1 Copper - 0.12 mg mg
grams of dietary Zinc - 0.29 mg Vitamin B6 - 0.129 mg
fiber. Also contains small amounts of Vitamin C - 23.2 mg
other minerals. Vitamin E - 0.14 mg
Vitamin K - 0.3 mcg
Contains some other
vitamins in small
amounts.