Nutrient Value of Some Common Foods

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Fruit and Fruit Juices

Food Name	Measure	Weight	Energy	Energy	Protein	Carbohydrate	Total Sugar	Total Dietary Fibre	Total Fat	Calcium	Iron	Sodium	Potassium	Magnesium	Phosphorus	Vitamin A	Beta-carotene	Lycopene	Folate	Vitamin C	Vitamin B12
		g	kcal	kJ	g	g	g	g	g	mg	mg	mg	mg	mg	mg	RAE	mcg	mcg	DFE	mg	mcg
Fruit and Fruit Juices
Fruit
Apple with skin (7cm.diam)	1	138	72	300	tr	19	14	2.6	tr	8	0.2	1	148	7	15	4	37	0	4	6	0
Applesauce, unsweetened	125mL	129	55	232	tr	15	13	1.5	tr	4	0.2	3	97	4	9	1	17	0	1	13	0
Apricots, dried	3	21	67	281	1	17	N/A	1.2	tr	13	1.3	3	389	13	33	133	0	0	1	2	0
Apricots, raw	3	105	50	211	1	12	10	2.1	tr	14	0.4	1	272	11	24	101	1149	0	9	11	0
Avocado	1/2	101	161	672	2	9	1	6.7	15	12	0.6	7	487	29	52	7	62	0	81	10	0
Banana	1	118	105	439	1	27	14	2.1	tr	6	0.3	1	422	32	26	4	31	0	24	10	0
Blackberries	125mL	76	33	137	1	7	4	4	tr	22	0.5	1	123	15	17	8	97	0	19	16	0
Blueberries, frozen, unsweetened	125mL	82	42	174	tr	10	7	2.6	1	7	0.1	1	44	4	9	2	23	0	6	2	0
Blueberries, raw	125mL	77	44	182	1	11	8	2	tr	5	0.2	1	59	5	9	2	25	0	5	7	0
Cherries, sweet	10	68	43	179	1	11	9	1.4	tr	9	0.2	0	151	7	14	2	26	0	3	5	0
Clementine	1	74	35	146	1	9	7	1.3	tr	22	0.1	1	131	7	16	N/A	N/A	N/A	18	36	0
Cranberries, dried, sweetened	60mL	31	95	396	tr	25	20	1.8	tr	3	0.2	1	12	2	2	0	0	0	0	tr	0
Dates, dried	3	25	70	294	1	19	16	2	tr	10	0.3	tr	163	11	15	0	1	0	5	tr	0
Figs, dried	2	17	42	175	1	11	8	1.6	tr	27	0.3	2	114	11	11	tr	1	0	2	tr	0
Figs, raw	1	50	37	155	tr	10	8	1.5	tr	18	0.2	1	116	9	7	4	43	0	3	1	0
Fruit cocktail, canned, juice pack	125mL	125	58	240	1	15	14	1.3	tr	10	0.3	5	119	9	18	19	193	0	4	3	0
Fruit cocktail, canned, light syrup pack	125mL	128	73	304	1	19	18	1.3	tr	8	0.4	8	114	6	14	13	133	0	4	2	0
Fruit salad, tropical, canned, heavy syrup pack	125mL	136	117	489	1	30	N/A	1.8	tr	18	0.7	3	178	18	10	8	102	N/A	12	24	0
Fruit salad, tropical, canned, juice pack	125mL	131	70	272	1	18	16	1.1	tr	17	0.3	4	160	14	10	8	96	0	4	16	0
Grapefruit, pink or red	1/2	123	52	216	1	13	8	2	tr	27	0.1	0	166	11	22	71	844	1745	16	38	0
Grapefruit, white	1/2	118	39	163	1	10	9	2.1	tr	14	0.1	0	175	11	9	2	17	0	12	39	0
Grapes	20	100	69	289	1	18	15	1.2	tr	10	0.4	2	191	7	20	3	39	0	2	11	0
Groundcherries	10	49	26	108	1	5	N/A	N/A	tr	4	0.5	tr	75	N/A	19	17	210	N/A	3	5	0
Kiwifruit	1	76	46	194	1	11	7	2.3	tr	26	0.2	2	237	13	26	3	40	0	19	70	0
Lychees (litchis)	10	96	63	265	1	16	15	1.2	tr	5	0.3	1	164	10	30	0	0	0	13	69	0
Mango	1/2	104	67	282	1	18	15	1.9	tr	10	0.1	2	161	9	11	39	461	0	14	29	0
Melon, cantaloupe, cubes	125mL	85	29	120	1	7	7	0.6	tr	8	0.2	14	226	10	13	143	1708	0	18	31	0
Melon, honeydew, cubes	125mL	90	32	136	tr	8	7	0.7	tr	5	0.2	16	205	9	10	3	27	0	17	16	0
Melon, watermelon, cubes	125mL	80	24	100	tr	6	5	0.3	tr	6	0.2	1	90	8	9	22	243	3639	2	7	0
Nectarine	1	136	60	250	1	14	11	2.3	tr	8	0.4	0	273	12	35	18	204	0	7	7	0
Orange	1	131	62	258	1	15	12	2.3	tr	52	0.1	0	237	13	18	8	93	0	39	70	0
Papaya, cubes	125mL	74	29	121	tr	7	4	1.3	tr	18	0.1	2	190	7	4	17	204	0	28	46	0
Peach	1	98	38	160	1	9	8	1.9	tr	6	0.2	0	186	9	20	16	159	0	3	6	0
Peach, canned halves or slices, juice pack	125mL	132	58	243	1	15	14	1.7	tr	8	0.4	5	169	9	22	25	250	0	4	5	0
Peach, canned halves or slices, light syrup pack	125mL	133	72	300	1	19	18	1.7	tr	4	0.5	7	129	7	15	24	233	0	4	9	0
Peach, canned halves or slices, water pack	125mL	129	31	129	1	8	6	1.7	tr	3	0.4	4	128	6	13	35	340	0	4	4	0
Pear with skin	1	166	96	403	1	26	16	5	tr	15	0.3	2	198	12	18	2	22	0	12	7	0
Pear, canned halves, juice pack	125mL	131	66	274	tr	17	13	2.1	tr	12	0.4	5	126	9	16	0	4	0	1	2	0
Pear, canned halves, light syrup pack	125mL	133	76	316	tr	20	16	2.1	tr	7	0.4	7	88	5	9	0	0	0	1	2	0
Pear, canned halves, water pack	125mL	128	37	155	tr	10	8	2	tr	5	0.3	3	68	5	9	0	0	0	1	1	0
Pineapple, canned, juice pack	125mL	132	79	330	1	21	19	1.2	tr	18	0.4	1	160	18	8	3	30	0	7	12	0
Pineapple, cubes	125mL	82	42	174	tr	11	8	1.1	tr	11	0.2	1	88	10	7	2	28	0	16	46	0
Plantain, baked or boiled, sliced	125mL	81	94	395	1	25	11	1.9	tr	2	0.5	4	378	26	23	37	300	0	21	9	0
Plum	1	66	30	127	tr	8	7	1.1	tr	4	0.1	0	104	5	11	11	125	0	3	6	0
Pomegranate (9.5cm diam)	1/2	77	53	220	1	13	13	0.5	tr	2	0.2	2	200	2	6	2	31	0	5	5	0
Prunes, dried	3	25	60	253	1	16	10	1.8	tr	11	0.2	1	184	10	17	10	99	0	1	tr	0
Prunes, dried, cooked, without added sugar	60mL	63	67	281	1	18	16	3.6	tr	12	0.3	1	202	11	19	11	109	0	0	2	0
Raisins	60mL	37	110	460	1	29	22	1.3	tr	18	0.7	4	275	12	37	0	0	0	2	1	0
Raspberries	125mL	65	34	141	1	8	3	4.2	tr	16	0.4	1	98	14	19	1	8	0	14	17	0
Rhubarb, frozen, cooked, with added sugar	125mL	127	147	615	tr	40	36	2.5	tr	184	0.3	1	122	15	10	5	56	0	6	4	0
Strawberries	7	84	27	113	1	6	4	1.9	tr	13	0.4	1	129	11	20	1	6	0	20	49	0
Strawberries, frozen, unsweetened	125mL	117	41	170	1	11	5	1.8	tr	19	0.9	2	173	13	15	2	32	0	20	48	0
Tangerine (mandarin)	1	84	45	186	1	11	9	1.5	tr	31	0.1	2	139	10	17	11	130	0	13	22	0
Tangerine (mandarin), canned, juice pack, drained	125mL	100	38	159	1	9	8	1.2	tr	12	0.3	5	136	11	11	25	298	0	5	34	0
Fruit Juices
Apple juice, ready-to-drink, vitamin C added	125mL	126	59	249	tr	15	14	0.1	tr	9	0.5	4	150	4	9	0	0	0	tr	52	0
Cranberry juice cocktail, ready-to-drink, vitamin C added	125mL	134	76	318	0	19	16	0.1	tr	4	0.2	3	24	3	3	0	0	0	0	48	0
Cranberry juice, unsweetened, ready-to-drink	125mL	134	61	257	1	16	16	0.1	tr	11	0.3	3	103	8	17	3	36	0	1	12	0
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added	125mL	127	24	100	tr	6	6	0.1	0	13	0.1	6	57	4	1	1	8	0	0	41	0
Grape juice, frozen, sweetened, diluted, vitamin C added	125mL	132	67	281	tr	17	17	0.1	tr	5	0.1	3	28	5	5	0	7	0	1	20	0
Grape juice, ready-to-drink, vitamin C added	125mL	132	81	337	1	20	20	0.1	tr	12	0.3	4	174	13	15	0	7	0	4	32	0
Grapefruit juice, ready-to-drink unsweetened or freshly squeezed	125mL	130	50	210	1	12	12	0.4	tr	10	0.3	1	206	14	17	1	11	0	13	44	0
Grapefruit juice, ready-to-drink, sweetened	125mL	132	61	254	1	15	15	0.1	tr	11	0.5	3	214	13	15	0	4	0	13	36	0
Lemon juice, canned or bottled	15mL	15	3	14	tr	1	tr	0.1	tr	2	tr	3	16	1	1	tr	tr	0	2	4	0
Lime juice, canned or bottled	15mL	16	3	14	tr	1	tr	0.1	tr	2	tr	2	12	1	2	tr	2	0	1	1	0
Nectar, apricot	125mL	133	74	310	tr	19	18	0.8	tr	9	0.5	4	151	7	12	88	1042	0	1	44	0
Nectar, mango	125mL	133	68	281	tr	17	17	0.4	tr	23	0.5	7	32	4	3	46	533	0	9	20	0
Orange and grapefruit juice, ready-to-drink	125mL	130	56	235	1	13	13	0.1	tr	10	0.6	4	206	13	18	8	26	0	18	38	0
Orange juice, frozen, diluted	125mL	132	59	247	1	14	11	0.3	tr	12	0.1	1	250	13	21	7	22	0	58	51	0
Orange juice, ready-to-drink	125mL	132	58	242	1	13	N/A	0.3	tr	13	0.2	1	250	14	14	5	61	0	24	43	0
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added	125mL	132	58	242	1	13	N/A	0.3	tr	185	0.2	1	250	14	14	5	N/A	0	N/A	43	0
Orange, strawberry and banana juice, ready-to-drink	125mL	124	57	237	1	15	13	0.2	tr	14	0.3	5	124	12	15	1	21	0	21	31	0
Pineapple juice, ready-to-drink, vitamin C added	125mL	132	74	309	tr	18	13	0.3	tr	22	0.3	1	177	17	11	0	4	0	30	32	0
Pomegranate juice, ready-to-drink	125mL	128	72	300	0	20	17	0	0	0	0	5	215	N/A	N/A	0	N/A	N/A	N/A	0	0
Prune juice, ready-to-drink	125mL	135	96	402	1	24	22	1.4	tr	16	1.6	5	373	19	34	0	3	0	0	6	0

Did you know that fruit «juice» does not contain added sugar?
You can tell if sugar or sweeteners have been added to a product by looking for
the words «drink», «beverage», «cocktail» or «punch».

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