Fruit with Seeds (1 medium piece) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Apples | 0.17 | 8 | 4 | 6.3 | - |
Grapes | 0.01 | - | - | 0.1 | - |
Pears | 0.28 | 15 | 2 | 7.0 | - |
Citrus Fruit (1 medium piece) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Grapefruit | 0.23 | 31 | 118 | 88.1 | - |
Lemons | 0.35 | 15 | 1 | 30.7 | - |
Limes | 0.40 | 22 | 1 | 19.5 | - |
Oranges | 0.13 | 52 | 14 | 69.7 | - |
Tangerines | 0.13 | 31 | 29 | 22.4 | - |
Stone Fruit (1 medium piece) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Apricots | 0.14 | 5 | 34 | 3.5 | - |
Cherries | 0.02 | 1 | - | 0.5 | - |
Nectarines | 0.38 | 8 | 23 | 7.3 | - |
Peaches | 0.25 | 6 | 16 | 6.5 | - |
Plums | 0.11 | 4 | 11 | 6.3 | - |
Tropical Fruit (1 medium piece) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Bananas | 0.31 | 6 | 4 | 10.3 | - |
Chinese Gooseberries (Kiwi) | 0.24 | 26 | 3 | 70.5 | - |
Coconut | 1.09 | 6 | - | 1.5 | - |
Guavas | 0.14 | 10 | 17 | 125.6 | - |
Litchis | 0.03 | - | - | 6.9 | - |
Mangos | 0.27 | 21 | 79 | 57.3 | - |
Papayas | 0.30 | 73 | 167 | 187.9 | - |
Pineapples | 0.24 | 11 | 3 | 30.4 | - |
Berries (1 cup serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Blackberries | 0.89 | 42 | 16 | 30.2 | - |
Blueberries | 0.41 | 9 | 4 | 14.1 | - |
Cranberries | 0.28 | 9 | 3 | 14.6 | - |
Raspberries | 0.85 | 31 | 2 | 32.2 | - |
Strawberries | 0.64 | 24 | 2 | 89.4 | - |
Melon (1 wedge serving) | |||||
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Cantaloupe Melon | 0.14 | 6 | 117 | 25.3 | - |
Honeydew Melon | 0.21 | 8 | 4 | 22.5 | - |
Watermelon | 0.69 | 20 | 80 | 23.2 | - |
Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
Fruit or Fruit Juice Smoothie | 4.28 | 88 | 13 | 189.0 | - |
Fruit and Dairy Smoothie | 2.79 | 642 | 182 | 190.2 | - |
Dried Fruit Mixture | 2.07 | 54 | 76 | 2.9 | - |
Fruit Salad in Light Syrup | 0.73 | 18 | 53 | 6.3 | - |
Fruit Cocktail in Light Syrup | 0.70 | 15 | 24 | 4.6 | - |