Vitamins in Fruits

Dr. Decuypere's Nutrient Charts™

~~ Fruit Chart ~~

Minerals Vitamins Fruits Vegetables Nuts & Seeds

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.

The article mentions:

Amount, Minerals Contained ,Vitamins Contained

Apple:
One medium apple with skin contains almost 4 grams of dietary fiber.

Potassium - 158 mg

Calcium - 9.5 mg

Phosphorus - 9.5 mg

Magnesium - 7 mg

Selenium - .4 mg

Also contains small amounts of iron, manganese, copper and zinc.

Vitamin A - 73 IU

Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg

Vitamin E - .66 IU

Avocado:
One medium avocado contains 4 grams of protein and 10 grams of fiber.

Potassium - 1204 mg

Phosphorus - 82.4 mg

Magnesium - 78.4 mg

Calcium - 22 mg

Sodium - 20 mg

Iron - 2 mg

Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A - 1230IU

Vitamin C - 15.9 mg

Vitamin B1 (thiamine) - .2 mg

Vitamin B2 (riboflavin) - .25 mg

Niacin - 3.9 mg

Folate - 124.6 mg

Pantothenic Acid - 1.95 mg

Vitamin B6 - .56 mg

Contains some other vitamins in small amounts.

Banana:
One medium banana contains 1 gram of protein and 3 grams of dietary fiber.

Potassium - 467 mg

Magnesium - 43 mg

Phosphorus - 27 mg

Calcium - 7 mg

Selenium - 1.3 mg

Iron - .4 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A - 95 IU

Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg

Vitamin B6 - .7mcg

Niacin - .6 mg

Pantothenic Acid - .31 mg

Vitamin E - .67 IU

Blackberries:
One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.

Potassium - 282 mg

Calcium - 46 mg

Phosphorus - 30 mg

Magnesium - 28 mg

Manganese - 1.9 mg

Iron - .8 mg

Selenium - .9 mg

Zinc - .4 mg

Also contains a trace amount of copper.

Vitamin A - 237 IU

Vitamin C - 30 mg

Vitamin E - 1.5 IU

Folate - 49 mcg

Cantaloupe:
One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.

Potassium - 213 mg

Phosphorus - 12 mg

Calcium - 7.6 mg

Magnesium - 7.6 mg

Also contains trace amounts of iron, manganese, copper and zinc.

Vitamin A - 2225 IU

Vitamin C - 29 mg

Folate (important during pregnancy) - 12 mcg Niacin - .4 mg

Grapes:
One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.

Potassium - 176 mg

Calcium - 13 mg

Phosphorus - 9 mg

Magnesium - 4.6 mg

Iron - .4 mg

Selenium - .3 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A - 92 IU

Vitamin C - 3.7 mg

Folate (important during pregnancy) - 3.6 mcg

Vitamin B6 - .1 mg

Kiwi:
One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.

Potassium - 588 mg

Phosphorus - 71 mg

Magnesium - 53 mg

Calcium - 46 mg

Selenium - 1.1 mg

Iron - .72 mg

Zinc - .3 mg

Copper - .3 mg

Vitamin A - 310 IU

Vitamin C - 174 mg

Folate (important during pregnancy) - 67 mcg

Vitamin B2 - .09 mg

Niacin - .9 mg

Vitamin B6 - .16 mg

Vitamin E - 3 IU

Lemon:
One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.

Potassium - 80 mg

Calcium - 15mg

Phosphorus - 9.2 mg

Magnesium - 4.6 mg

Iron - .35 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A - 2 IU

Vitamin C - 4 mg

Lime:
One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.

Potassium - 68 mg

Calcium - 22 mg

Phosphorus - 12 mg

Magnesium - 4 mg

Iron - .4 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A - 6.7 IU

Vitamin C - 19 mg

Folate (important during pregnancy) - 5.5 mcg

Mango:
One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.

Potassium - 323 mg

Calcium - 20.7 mg

Phosphorus - 22.8 mg

Magnesium - 18.6 mg

Iron - .26 mg

Also contains trace amounts of selenium, copper, zinc manganese.

Vitamin A - 8060 IU

Vitamin C - 57.34 mg

Folate (important during pregnancy) - 29 mcg

Vitamin B2 - 0.12 mg

Niacin - 1.2 mg

Vitamin B6 - .28 mg

Vitamin E - 3.51 IU

Orange:
one medium orange contains 1 gram of protein and 3 grams of dietary fiber.

Potassium - 237 mg

Calcium - 52 mg

Phosphorus - 18 mg

Magnesium - 13 mg

Selenium - .65 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A - 269 IU

Vitamin C - 70 mg

Folate (important during pregnancy) - 40 mcg

Vitamin B1 (thiamine) - .1 mg

Pantothenic Acid - .33 mg

Peach:
One medium peach (with skin) contains 1 gram dietary fiber.

Potassium - 193 mg

Phosphorus - 12 mg

Magnesium - 6.9 mg

Calcium - 5 mg

Selenium - .4 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A - 524 IU

Vitamin C - 19 mg

Folate (important during pregnancy) - 5.5 mcg

Niacin - .97 mg

Strawberry:
I cup whole strawberries contains 3 grams of dietary fiber.

Potassium - 239 mg

Phosphorus - 27 mg

Calcium - 20 mg

Magnesium - 14 mg

Selenium - 1 mg

Iron - .55 mg

manganese - .42 mg

Also contains trace amounts of zinc and copper.

Vitamin A - 39 IU

Vitamin C - 82 mg

Folate (important during pregnancy) - 25.5 mcg

Tomato:
One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.

Potassium - 396.7 mg

Phosphorus - 62.7 mg

Magnesium - 22.8 mg

Calcium - 31.9 mg

Sodium - 11.4 mg

Iron - .51 mg

Selenium - .8 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A - 2364 IU

Vitamin C - 25 mg

Folate (important during pregnancy) - 46 mcg

Niacin - .94 mg

Vitamin B6 - .1 mg

Watermelon:
I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.

Potassium - 332 mg

Magnesium - 31.5 mg

Phosphorus - 26 mg Calcium - 23 mg

Iron - .5 mg

Selenium - .3 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A - 1050 IU

Vitamin C - 27 mg

Niacin - .57 mg

Vitamin B1 - .23 mg

Vitamin B6 - .4 mg

Folate (important during pregnancy) - 6.33 mcg