Vitamins in Fruit
The favorite choice for the term "Fruit" is 1 medium Apple which has about 10 % of daily Vitamin C. The percent daily values of Vitamin C, Vitamin A, Calcium and Iron for a variety of types and serving sizes of Fruit is shown below.
Popular Types of Fruit
Fruit with Seeds (1 medium piece)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Apples 1 1 2 10
Grapes - - - -
Pears 2 2 1 12
Citrus Fruit (1 medium piece)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Grapefruit 1 3 47 147
Lemons 2 2 - 51
Limes 2 2 1 32
Oranges 1 5 6 116
Tangerines 1 3 11 37
Stone Fruit (1 medium piece)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Apricots 1 - 13 6
Cherries - - - 1
Nectarines 2 1 9 12
Peaches 1 1 6 11
Plums 1 - 5 10
Tropical Fruit (1 medium piece)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Bananas 2 1 2 17
Chinese Gooseberries (Kiwi) 1 3 1 118
Coconut 6 1 - 2
Guavas 1 1 7 209
Litchis - - - 12
Mangos 2 2 32 96
Papayas 2 7 67 313
Pineapples 1 1 1 51
Berries (1 cup serving)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Blackberries 5 4 6 50
Blueberries 2 1 2 24
Cranberries 2 1 1 24
Raspberries 5 3 1 54
Strawberries 4 2 - 149
Melon (1 wedge serving)
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Cantaloupe Melon 1 1 47 42
Honeydew Melon 1 1 1 38
Watermelon 4 2 33 39
Other Common Suggestions
Iron(%) Calcium(%) Vitamin A(%) Vitamin C(%)
Fruit or Fruit Juice Smoothie 4 2 - 52
Fruit and Dairy Smoothie 3 11 - 53
Dried Fruit Mixture 12 5 - 5
Fruit Salad in Light Syrup 4 2 22 10
Fruit Cocktail in Light Syrup 4 2 10 8

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