Table 1: Nutritional Content of Fruits and Vetgetables
This table is large and takes a moment to load... please be patient....
|
Key:
|
|
Wt = weight(g)
|
|
pro = protein(g)
|
|
fat = fat(g)
|
|
A = vitamin A(RE)
|
|
Na = salt(mg)
|
|
Ca = calcium(mg)
|
|
Mg = magnesium(mg)
|
|
Zn = zinc(mg)
|
|
K = potassium(mg)
|
|
P = phosphorus(mg)
|
|
Fe = iron(mg)
|
|
Ca:P = calcium to phosphorus ratio
|
|
Food Item
|
serving
|
wt
|
pro
|
fat
|
A
|
Na
|
Ca
|
Mg
|
Zn
|
K
|
P
|
Fe
|
Ca:P
|
|
acerola
|
1 cup
|
98
|
0.4
|
0.3
|
75
|
7
|
12
|
18
|
x
|
143
|
11
|
0.2
|
1.09
: 1
|
|
adzuki beans
|
1 cup
|
230
|
17.3
|
0.2
|
1
|
18
|
63
|
120
|
4.06
|
1224
|
385
|
4.6
|
0.16
: 1
|
|
alfalfa sprouts
|
1 cup
|
33
|
1.3
|
0.2
|
5
|
2
|
10
|
9
|
0.3
|
26
|
23
|
0.32
|
0.43
: 1
|
|
amaranth
|
1/2 cup
|
66
|
1.4
|
0.1
|
183
|
14
|
138
|
36
|
x
|
423
|
47
|
1.49
|
2.94
: 1
|
|
apple, w/o skin
|
1 med
|
128
|
0.2
|
0.4
|
6
|
0
|
5
|
4
|
0.05
|
144
|
9
|
0.09
|
0.56
: 1
|
|
apple, w/skin
|
1 med
|
138
|
0.3
|
0.5
|
7
|
1
|
10
|
6
|
0.05
|
159
|
10
|
0.25
|
1.00
: 1
|
|
apricot
|
3 med
|
106
|
1.5
|
0.4
|
277
|
1
|
15
|
8
|
0.28
|
313
|
21
|
0.58
|
0.71
: 1
|
|
arrowhead
|
1 med
|
12
|
0.5
|
0
|
0
|
2
|
1
|
6
|
x
|
106
|
24
|
0.15
|
0.04
: 1
|
|
artichoke
|
1 med
|
300
|
2.8
|
0.2
|
17
|
79
|
47
|
47
|
0.43
|
316
|
72
|
1.62
|
0.65
: 1
|
|
artichoke hearts
|
1/2 cup
|
84
|
1.9
|
0.1
|
12
|
55
|
33
|
33
|
0.3
|
221
|
50
|
1.13
|
0.66
: 1
|
|
asparagus
|
1/2 cup
|
90
|
2.3
|
0.3
|
75
|
4
|
22
|
17
|
0.43
|
279
|
54
|
0.59
|
0.41
: 1
|
|
avocado, California
|
1 med
|
173
|
3.6
|
30
|
106
|
21
|
19
|
70
|
0.73
|
1097
|
73
|
2.04
|
0.26
: 1
|
|
avocado, Fla
|
1 med
|
304
|
4.8
|
27
|
186
|
14
|
33
|
104
|
1.28
|
1484
|
119
|
1.6
|
0.28
: 1
|
|
bamboo shoots
|
1/2 cup
|
76
|
2
|
0.2
|
2
|
3
|
10
|
2
|
x
|
405
|
45
|
0.38
|
0.22
: 1
|
|
banana
|
1 med
|
114
|
1.2
|
0.6
|
9
|
1
|
7
|
33
|
0.19
|
451
|
22
|
0.35
|
0.32
: 1
|
|
beet greens
|
1/2 cup
|
72
|
1.9
|
0.1
|
367
|
173
|
82
|
49
|
369
|
654
|
29
|
1.37
|
2.83
: 1
|
|
beets
|
1/2 cup
|
85
|
0.9
|
0
|
1
|
42
|
9
|
31
|
0.21
|
266
|
26
|
0.53
|
0.35
: 1
|
|
black beans
|
1 cup
|
172
|
15.2
|
0.9
|
1
|
1
|
47
|
121
|
1.92
|
611
|
241
|
3.6
|
0.20
: 1
|
|
black turtle beans
|
1 cup
|
185
|
15.1
|
0.6
|
1
|
6
|
103
|
91
|
1.41
|
801
|
282
|
5.27
|
0.37
: 1
|
|
blackberries
|
1/2 cup
|
72
|
0.5
|
0.3
|
12
|
0
|
23
|
14
|
0.2
|
141
|
15
|
0.41
|
1.53
: 1
|
|
blueberries
|
1 cup
|
145
|
1
|
0.6
|
15
|
9
|
9
|
7
|
0.16
|
129
|
15
|
0.24
|
0.60
: 1
|
|
breadfruit
|
1/4 sm
|
96
|
1
|
0.2
|
4
|
2
|
17
|
24
|
0.11
|
470
|
29
|
0.52
|
0.59
: 1
|
|
broadbeans
|
1 cup
|
171
|
12.9
|
0.7
|
3
|
8
|
62
|
73
|
1.72
|
456
|
212
|
2.54
|
0.29
: 1
|
|
broccoli
|
1/2 cup
|
44
|
1.3
|
0.2
|
68
|
12
|
21
|
11
|
0.18
|
143
|
29
|
0.39
|
0.72
: 1
|
|
brussels sprouts
|
1/2 cup
|
78
|
2
|
0.4
|
56
|
17
|
28
|
16
|
0.25
|
247
|
44
|
0.94
|
0.64
: 1
|
|
burdock root
|
1 cup
|
125
|
2.6
|
0.2
|
0
|
62
|
49
|
x
|
x
|
450
|
116
|
0.96
|
0.53
: 1
|
|
cabbage, chinese
|
1/2 cup
|
35
|
0.5
|
0.1
|
105
|
23
|
37
|
7
|
x
|
83
|
13
|
0.28
|
2.85
: 1
|
|
cabbage, red
|
1/2 cup
|
35
|
0.5
|
0.1
|
1
|
4
|
18
|
5
|
0.07
|
72
|
15
|
0.17
|
1.20
: 1
|
|
cabbage, savoy
|
1/2 cup
|
35
|
0.7
|
0
|
35
|
10
|
12
|
10
|
x
|
81
|
15
|
0.14
|
0.80
: 1
|
|
cabbage. green
|
1/2 cup
|
35
|
0.4
|
0.1
|
4
|
6
|
16
|
5
|
0.06
|
86
|
8
|
0.2
|
2.00
: 1
|
|
cantaloupe
|
1 cup
|
160
|
1.4
|
0.4
|
516
|
14
|
17
|
17
|
0.25
|
494
|
29
|
0.52
|
0.59
: 1
|
|
carambola
|
1 med
|
127
|
0.7
|
0.4
|
62
|
2
|
6
|
12
|
0.15
|
207
|
20
|
0.33
|
0.30
: 1
|
|
carissa
|
1 med
|
20
|
0.1
|
0.3
|
1
|
1
|
2
|
3
|
x
|
52
|
1
|
0.26
|
2.00
: 1
|
|
carrots
|
1 med
|
72
|
0.7
|
0.1
|
2025
|
25
|
19
|
11
|
0.14
|
233
|
32
|
0.36
|
0.59
: 1
|
|
casaba melon
|
1 cup
|
170
|
1.5
|
0.2
|
5
|
20
|
9
|
14
|
x
|
257
|
12
|
0.68
|
0.75
: 1
|
|
cauliflower
|
1/2 cup
|
50
|
1
|
0.1
|
1
|
7
|
14
|
7
|
0.09
|
178
|
23
|
0.29
|
0.61
: 1
|
|
celery
|
1 stalk
|
40
|
0.3
|
1
|
5
|
35
|
14
|
5
|
0.07
|
114
|
10
|
0.19
|
1.40
: 1
|
|
chard, swiss
|
1/2 cup
|
88
|
1.7
|
0.1
|
276
|
158
|
51
|
76
|
x
|
483
|
29
|
1.99
|
1.76
: 1
|
|
cherimoya
|
1 med
|
547
|
7.1
|
2.2
|
5
|
x
|
126
|
x
|
x
|
x
|
219
|
2.74
|
0.58
: 1
|
|
cherry
|
10 chs
|
68
|
0.8
|
0.7
|
15
|
0
|
10
|
8
|
0.04
|
152
|
13
|
0.26
|
0.77
: 1
|
|
chickory greens
|
1/2 cup
|
90
|
1.5
|
0.3
|
360
|
41
|
90
|
27
|
x
|
378
|
42
|
0.81
|
2.14
: 1
|
|
chickory witloof
|
1/2 cup
|
45
|
0.5
|
0.1
|
0
|
3
|
x
|
6
|
x
|
82
|
9
|
0.23
|
0.00
: 1
|
|
chickpeas
|
1 cup
|
164
|
14.5
|
4.3
|
4
|
11
|
80
|
78
|
2.51
|
477
|
275
|
4.74
|
0.29
: 1
|
|
chives
|
1 T
|
3
|
0.1
|
0
|
19
|
0
|
2
|
2
|
x
|
8
|
2
|
0.05
|
1.00
: 1
|
|
collards
|
1 cup
|
190
|
2.1
|
0.3
|
422
|
36
|
148
|
21
|
1.22
|
177
|
19
|
0.78
|
7.79
: 1
|
|
coriander (cilantro)
|
1/4 cup
|
4
|
0.1
|
0
|
11
|
1
|
4
|
1
|
x
|
22
|
1
|
0.08
|
4.00
: 1
|
|
corn, yellow
|
1/2 cup
|
82
|
2.7
|
1.1
|
18
|
14
|
2
|
26
|
0.39
|
204
|
84
|
0.5
|
0.02
: 1
|
|
cowpeas
|
1 cup
|
171
|
13.2
|
0.9
|
3
|
6
|
42
|
91
|
2.2
|
476
|
266
|
4.29
|
0.16
: 1
|
|
crabapple
|
1 cup
|
110
|
0.4
|
0.3
|
4
|
1
|
20
|
7
|
x
|
213
|
17
|
0.39
|
1.18
: 1
|
|
cranberry
|
1 cup
|
95
|
0.4
|
0.2
|
4
|
1
|
7
|
5
|
0.12
|
67
|
8
|
0.19
|
0.88
: 1
|
|
cucumber
|
1/2 cup
|
52
|
0.3
|
0.1
|
2
|
1
|
7
|
6
|
0.12
|
78
|
9
|
0.14
|
0.78
: 1
|
|
currants, euro. black
|
1/2 cup
|
56
|
0.8
|
0.2
|
13
|
1
|
31
|
14
|
0.15
|
180
|
33
|
0.86
|
0.94
: 1
|
|
currants, red & white
|
1/2 cup
|
56
|
0.8
|
0.1
|
7
|
1
|
18
|
7
|
0.13
|
154
|
24
|
0.56
|
0.75
: 1
|
|
dandelion greens
|
1/2 cup
|
28
|
0.8
|
0.2
|
392
|
21
|
52
|
10
|
x
|
111
|
18
|
0.87
|
2.89
: 1
|
|
dates
|
10 dts
|
83
|
1.6
|
0.4
|
4
|
2
|
27
|
29
|
0.24
|
541
|
33
|
0.96
|
0.82
: 1
|
|
dock
|
1/2 cup
|
67
|
1.3
|
0.5
|
268
|
3
|
29
|
69
|
x
|
261
|
42
|
1.61
|
0.69
: 1
|
|
eggplant
|
1/2 cup
|
41
|
0.5
|
0
|
3
|
1
|
15
|
5
|
0.06
|
90
|
13
|
0.22
|
1.15
: 1
|
|
elderberries
|
1 cup
|
145
|
1
|
0.7
|
87
|
55
|
x
|
x
|
x
|
406
|
57
|
2.32
|
0.96
: 1
|
|
endive
|
1/2 cup
|
25
|
0.3
|
0.1
|
51
|
6
|
13
|
4
|
0.2
|
79
|
7
|
0.21
|
1.86
: 1
|
|
figs
|
1 med
|
50
|
0.4
|
0.2
|
7
|
1
|
18
|
8
|
0.07
|
116
|
7
|
0.18
|
2.57
: 1
|
|
figs
|
10 figs
|
187
|
5.7
|
2.2
|
25
|
20
|
269
|
111
|
0.94
|
1332
|
128
|
4.18
|
2.10
: 1
|
|
french beans
|
1 cup
|
177
|
12.5
|
1.3
|
0
|
11
|
111
|
99
|
1.13
|
655
|
181
|
1.92
|
0.61
: 1
|
|
fruit cocktail
|
1/2 cup
|
128
|
0.5
|
0.1
|
26
|
7
|
8
|
7
|
0.11
|
112
|
14
|
0.36
|
0.57
: 1
|
|
garden cress
|
1/2 cup
|
25
|
0.7
|
0.2
|
23
|
x
|
x
|
20
|
x
|
x
|
x
|
x
|
0.33
: 1
|
|
garlic
|
3 clvs
|
9
|
0.6
|
0.1
|
0
|
2
|
16
|
2
|
x
|
36
|
14
|
0.15
|
1.14
: 1
|
|
ginger root
|
1/4 cup
|
24
|
0.4
|
0.2
|
0
|
3
|
4
|
10
|
x
|
100
|
7
|
0.12
|
0.57
: 1
|
|
gooseberries
|
1 cup
|
150
|
1.3
|
0.9
|
44
|
1
|
38
|
15
|
0.18
|
297
|
40
|
0.47
|
0.95
: 1
|
|
grapefruit (white)
|
1/2 med
|
118
|
0.8
|
0.1
|
1
|
0
|
14
|
11
|
0.08
|
175
|
9
|
0.07
|
1.56
: 1
|
|
grapefruit (pink)
|
1/2 med
|
123
|
0.7
|
0.1
|
32
|
0
|
13
|
10
|
0.09
|
158
|
11
|
0.15
|
1.18
: 1
|
|
grapes (slip skin)
|
1 cup
|
92
|
0.6
|
0.3
|
9
|
2
|
13
|
5
|
0.04
|
176
|
9
|
0.27
|
1.44
: 1
|
|
grapes (adherent skin)
|
1 cup
|
160
|
1.1
|
0.9
|
12
|
3
|
17
|
10
|
0.03
|
296
|
21
|
0.41
|
0.81
: 1
|
|
great northern beans
|
1 cup
|
177
|
15.8
|
0.8
|
0
|
4
|
121
|
88
|
4.55
|
692
|
293
|
3.77
|
0.41
: 1
|
|
green beans
|
1/2 cup
|
62
|
1.2
|
0.2
|
41
|
29
|
2
|
16
|
0.23
|
0.182
|
24
|
0.79
|
1.21
: 1
|
|
guava
|
1 med
|
90
|
0.7
|
0.5
|
71
|
2
|
18
|
9
|
0.21
|
256
|
23
|
0.28
|
0.78
: 1
|
|
guava, stberry
|
1 cup
|
244
|
1.4
|
1.5
|
22
|
89
|
52
|
41
|
x
|
713
|
67
|
0.53
|
0.78
: 1
|
|
honeydew mellon
|
1/4 cup
|
100
|
0.8
|
0.3
|
4
|
12
|
14
|
x
|
x
|
251
|
16
|
0.4
|
0.88
: 1
|
|
hyacinth beans
|
1 cup
|
194
|
15.8
|
1.1
|
x
|
13
|
77
|
159
|
5.53
|
653
|
233
|
8.88
|
0.33
: 1
|
|
jackfruit
|
3.5 oz
|
100
|
1.5
|
0.3
|
30
|
3
|
34
|
37
|
0.42
|
303
|
36
|
0.6
|
0.94
: 1
|
|
java plum
|
1 cup
|
135
|
1
|
0.3
|
0
|
18
|
25
|
21
|
x
|
106
|
23
|
0.25
|
1.09
: 1
|
|
jerusalem artichoke
|
1/2 cup
|
75
|
1.5
|
0
|
2
|
x
|
10
|
13
|
x
|
x
|
58
|
2.55
|
0.17
: 1
|
|
jew's ear (pepeao)
|
1 cup
|
99
|
0.5
|
0
|
0
|
9
|
16
|
25
|
x
|
42
|
14
|
0.55
|
1.14
: 1
|
|
jujube
|
3.5 oz
|
100
|
1.2
|
0.2
|
4
|
3
|
21
|
10
|
0.05
|
250
|
23
|
0.48
|
0.91
: 1
|
|
jute, potherb
|
1/2 cup
|
43
|
1.6
|
0.1
|
223
|
5
|
91
|
27
|
x
|
237
|
31
|
1.35
|
2.94
: 1
|
|
kale
|
1/2 cup
|
65
|
1.2
|
0.3
|
481
|
15
|
47
|
12
|
0.15
|
157
|
18
|
0.59
|
2.61
: 1
|
|
kale, scotch
|
1/2 cup
|
65
|
1.2
|
0.3
|
481
|
14
|
47
|
12
|
0.15
|
148
|
18
|
0.59
|
2.61
: 1
|
|
kidney beans, red
|
1 cup
|
177
|
15.4
|
0.9
|
0
|
4
|
50
|
80
|
1.89
|
713
|
252
|
5.2
|
0.20
: 1
|
|
kiwifruit
|
1 med
|
76
|
0.8
|
0.3
|
13
|
4
|
20
|
23
|
x
|
252
|
31
|
0.31
|
0.65
: 1
|
|
kohlrabi
|
1/2 cup
|
82
|
1.5
|
0.1
|
2
|
17
|
20
|
16
|
x
|
279
|
37
|
0.33
|
0.54
: 1
|
|
kumquats
|
1 med
|
19
|
0.2
|
0
|
6
|
1
|
8
|
2
|
0.02
|
37
|
4
|
0.07
|
2.00
: 1
|
|
lambsquarters
|
1/2 cup
|
90
|
2.9
|
0.6
|
873
|
x
|
232
|
x
|
x
|
x
|
41
|
0.63
|
5.66
: 1
|
|
leeks
|
1/4 cup
|
26
|
0.4
|
0.1
|
2
|
5
|
15
|
7
|
x
|
47
|
9
|
0.55
|
1.67
: 1
|
|
lemon
|
1 med
|
58
|
0.6
|
0.2
|
2
|
1
|
15
|
x
|
0.04
|
80
|
9
|
0.35
|
1.67
: 1
|
|
lentils
|
1 cup
|
198
|
17.9
|
0.7
|
2
|
4
|
37
|
71
|
2.5
|
731
|
356
|
6.59
|
0.10
: 1
|
|
lettuce, iceberg
|
1 leaf
|
20
|
0.2
|
0
|
7
|
2
|
4
|
2
|
0.04
|
32
|
4
|
0.1
|
1.00
: 1
|
|
lettuce, looseleaf
|
1/2 cup
|
28
|
0.4
|
0.1
|
53
|
3
|
19
|
3
|
x
|
74
|
7
|
0.39
|
2.71
: 1
|
|
lettuce, romaine
|
1/2 cup
|
28
|
0.5
|
0.1
|
73
|
2
|
10
|
2
|
x
|
81
|
13
|
0.31
|
0.77
: 1
|
|
lima beans
|
1 cup
|
188
|
14.6
|
0.7
|
0
|
5
|
52
|
97
|
1.87
|
729
|
231
|
4.36
|
0.23
: 1
|
|
lime
|
1 med
|
67
|
0.5
|
0.1
|
1
|
1
|
22
|
x
|
0.07
|
68
|
12
|
0.4
|
1.83
: 1
|
|
longans
|
31 frts
|
100
|
1.3
|
0.1
|
x
|
0
|
1
|
10
|
0.05
|
266
|
21
|
0.13
|
0.05
: 1
|
|
loquats
|
10 med
|
100
|
0.4
|
0.2
|
153
|
1
|
16
|
13
|
0.05
|
266
|
27
|
0.28
|
0.59
: 1
|
|
lupins
|
1 cup
|
166
|
25.8
|
4.8
|
x
|
7
|
85
|
90
|
2.29
|
407
|
212
|
1.99
|
0.40
: 1
|
|
lychees
|
10 med
|
100
|
0.8
|
0.4
|
0
|
1
|
5
|
10
|
0.07
|
171
|
31
|
0.31
|
0.16
: 1
|
|
mammy apple
|
1/8 med
|
100
|
0.5
|
0.5
|
23
|
15
|
11
|
x
|
x
|
47
|
11
|
0.7
|
1.00
: 1
|
|
mango
|
1 med
|
207
|
1.1
|
0.6
|
806
|
4
|
21
|
18
|
0.07
|
322
|
22
|
0.26
|
0.95
: 1
|
|
mothbeans
|
1 cup
|
177
|
13.8
|
1
|
2
|
17
|
6
|
184
|
1.04
|
538
|
265
|
5.56
|
0.02
: 1
|
|
mulberries
|
1 cup
|
140
|
2
|
0.6
|
4
|
14
|
55
|
25
|
x
|
271
|
53
|
2.59
|
1.04
: 1
|
|
mung beans
|
1 cup
|
202
|
14.2
|
0.8
|
4
|
4
|
55
|
97
|
1.7
|
536
|
2041
|
2.83
|
0.03
: 1
|
|
mung beans, sprouted
|
1/2 cup
|
52
|
1.6
|
0.1
|
1
|
3
|
7
|
11
|
0.21
|
77
|
28
|
0.47
|
0.25
: 1
|
|
mungo beans
|
1 cup
|
180
|
13.6
|
1
|
6
|
13
|
95
|
113
|
1.5
|
416
|
280
|
3.14
|
0.34
: 1
|
|
mushrooms
|
1/2 cup
|
35
|
0.7
|
0.2
|
0
|
1
|
2
|
4
|
0.17
|
130
|
36
|
0.43
|
0.06
: 1
|
|
mustard greens
|
1/2 cup
|
70
|
1.6
|
0.2
|
212
|
11
|
52
|
10
|
x
|
141
|
29
|
0.49
|
1.79
: 1
|
|
mustard spinach
|
1/2 cup
|
75
|
1.7
|
0.2
|
743
|
x
|
158
|
x
|
x
|
x
|
21
|
1.13
|
7.52
: 1
|
|
navy beans
|
1 cup
|
182
|
15.8
|
1
|
0
|
2
|
128
|
107
|
1.93
|
669
|
285
|
4.51
|
0.45
: 1
|
|
nectarine
|
1 med
|
136
|
1.3
|
0.6
|
100
|
0
|
6
|
11
|
0.12
|
288
|
22
|
0.21
|
0.27
: 1
|
|
new zealand spinach
|
1/2 cup
|
28
|
0.4
|
0.1
|
123
|
36
|
16
|
11
|
x
|
36
|
8
|
0.22
|
2.00
: 1
|
|
oheloberries
|
1 cup
|
140
|
0.5
|
0.3
|
116
|
2
|
10
|
9
|
x
|
54
|
14
|
0.13
|
0.71
: 1
|
|
okra
|
1/2 cup
|
80
|
1.5
|
0.1
|
46
|
4
|
50
|
46
|
0.44
|
257
|
45
|
0.36
|
1.11
: 1
|
|
onions, spring
|
1/2 cup
|
50
|
0.9
|
0.1
|
250
|
2
|
30
|
10
|
0.22
|
128
|
16
|
0.94
|
1.88
: 1
|
|
onions, spring
|
1/2 cup
|
50
|
0.9
|
0.1
|
250
|
2
|
30
|
10
|
0.22
|
128
|
16
|
0.94
|
1.88
: 1
|
|
onoins
|
1/2 cup
|
80
|
0.9
|
0.2
|
0
|
2
|
20
|
8
|
0.14
|
124
|
23
|
0.29
|
0.87
: 1
|
|
orange, navel
|
1 med
|
140
|
1.4
|
0.1
|
26
|
1
|
56
|
15
|
0.08
|
250
|
27
|
0.17
|
2.07
: 1
|
|
orange, valencia
|
1 med
|
121
|
1.3
|
0.4
|
28
|
0
|
48
|
12
|
0.07
|
217
|
21
|
0.11
|
2.29
: 1
|
|
papaya
|
1 med
|
304
|
1.9
|
0.4
|
612
|
8
|
72
|
31
|
0.22
|
450
|
16
|
0.3
|
4.50
: 1
|
|
parsley
|
1/2 cup
|
30
|
0.7
|
1
|
156
|
12
|
39
|
13
|
0.22
|
161
|
12
|
1.86
|
3.25
: 1
|
|
parsnips
|
1/2 cup
|
78
|
1
|
0.2
|
0
|
8
|
29
|
23
|
0.2
|
287
|
54
|
0.45
|
0.54
: 1
|
|
passion fruit
|
1 med
|
18
|
0.4
|
0.1
|
13
|
5
|
2
|
5
|
x
|
63
|
12
|
0.29
|
0.17
: 1
|
|
peach
|
1 med
|
87
|
0.6
|
0.1
|
47
|
0
|
5
|
6
|
0.12
|
171
|
11
|
0.1
|
0.45
: 1
|
|
pear
|
1 med
|
166
|
0.7
|
0.7
|
3
|
1
|
19
|
9
|
0.2
|
208
|
18
|
0.41
|
1.06
: 1
|
|
peas, green
|
1/2 cup
|
80
|
4.3
|
0.2
|
48
|
2
|
22
|
31
|
0.95
|
217
|
94
|
1.24
|
0.23
: 1
|
|
peas, green
|
1/2 cup
|
78
|
4.2
|
0.3
|
50
|
4
|
19
|
26
|
0.97
|
190
|
84
|
1.15
|
0.23
: 1
|
|
peas, split
|
1 cup
|
196
|
16.4
|
0.8
|
1
|
4
|
26
|
71
|
1.96
|
710
|
195
|
2.52
|
0.13
: 1
|
|
peppers, hot chili
|
1 pepr
|
45
|
0.9
|
0.1
|
35
|
3
|
8
|
11
|
0.14
|
153
|
20
|
0.54
|
0.40
: 1
|
|
peppers, sweet
|
1/2 cup
|
50
|
0.4
|
0.2
|
26
|
2
|
3
|
7
|
0.09
|
98
|
11
|
0.63
|
0.27
: 1
|
|
persimmon
|
1 med
|
25
|
0.2
|
0.1
|
x
|
0
|
7
|
x
|
x
|
78
|
7
|
0.63
|
1.00
: 1
|
|
persimmon, japanese
|
1 med
|
168
|
1
|
0.3
|
364
|
3
|
13
|
15
|
0.18
|
270
|
28
|
0.26
|
0.46
: 1
|
|
pineapple
|
1 cup
|
155
|
0.6
|
0.7
|
4
|
1
|
11
|
21
|
0.12
|
175
|
11
|
0.57
|
1.00
: 1
|
|
pink beans
|
1 cup
|
169
|
15.3
|
0.8
|
0
|
3
|
88
|
110
|
1.63
|
858
|
279
|
3.89
|
0.32
: 1
|
|
pinto beans
|
1 cup
|
171
|
14
|
0.9
|
0
|
3
|
82
|
94
|
1.85
|
800
|
273
|
4.47
|
0.30
: 1
|
|
pitanga
|
1 cup
|
173
|
1.4
|
0.7
|
260
|
5
|
16
|
21
|
x
|
178
|
19
|
0.35
|
0.84
: 1
|
|
plum
|
1 med
|
66
|
0.5
|
0.4
|
21
|
0
|
2
|
4
|
0.06
|
113
|
7
|
0.07
|
0.29
: 1
|
|
pomegranate
|
1 med
|
154
|
1.5
|
0.5
|
x
|
5
|
5
|
x
|
x
|
399
|
12
|
0.46
|
0.42
: 1
|
|
potato, no skin
|
1 ptto
|
112
|
2.3
|
0.1
|
x
|
7
|
8
|
24
|
0.44
|
6.8
|
52
|
0.85
|
0.15
: 1
|
|
pricklypear
|
1 med
|
103
|
0.8
|
0.5
|
5
|
6
|
58
|
88
|
x
|
226
|
25
|
0.31
|
2.32
: 1
|
|
prunes
|
10 prns
|
84
|
2.2
|
0.4
|
167
|
3
|
43
|
38
|
345
|
626
|
66
|
2.08
|
0.65
: 1
|
|
pummelo
|
1 cup
|
190
|
1.4
|
1
|
0
|
2
|
7
|
12
|
0.15
|
411
|
32
|
0.22
|
0.22
: 1
|
|
quince
|
1 med
|
92
|
0.4
|
0.1
|
4
|
4
|
10
|
7
|
x
|
181
|
16
|
0.64
|
0.63
: 1
|
|
radish
|
10 rdsh
|
45
|
0.3
|
0.2
|
0
|
11
|
9
|
4
|
0.13
|
104
|
8
|
0.13
|
1.13
: 1
|
|
raisins, gold seedless
|
2/3 cup
|
100
|
3.4
|
0.5
|
4
|
12
|
53
|
35
|
0.32
|
746
|
115
|
1.79
|
0.46
: 1
|
|
raisins, seeded
|
2/3 cup
|
100
|
2.5
|
0.5
|
0
|
28
|
28
|
30
|
0.18
|
825
|
75
|
2.59
|
0.37
: 1
|
|
raisins, seedless
|
2/3 cup
|
100
|
3.2
|
0.5
|
1
|
12
|
49
|
33
|
0.27
|
751
|
97
|
2.08
|
0.51
: 1
|
|
raspberries
|
1 cup
|
123
|
1.1
|
0.7
|
16
|
0
|
27
|
22
|
0.57
|
187
|
15
|
0.7
|
1.80
: 1
|
|
rice, brown
|
1 cup
|
195
|
4.9
|
1.2
|
0
|
x
|
23
|
x
|
x
|
137
|
142
|
1
|
0.16
: 1
|
|
rice, white, enriched
|
1 cup
|
205
|
4.1
|
0.2
|
x
|
x
|
21
|
x
|
x
|
57
|
57
|
1.8
|
0.37
: 1
|
|
rose apple
|
3.5 oz
|
100
|
0.6
|
0.3
|
34
|
0
|
29
|
5
|
0.06
|
123
|
8
|
0.07
|
3.63
: 1
|
|
roselle
|
1 cup
|
57
|
0.6
|
0.4
|
16
|
3
|
123
|
29
|
x
|
118
|
21
|
0.84
|
5.86
: 1
|
|
rutabaga
|
1/2 cup
|
85
|
0.9
|
0.2
|
0
|
15
|
36
|
18
|
0.26
|
244
|
42
|
0.4
|
0.86
: 1
|
|
sapodilla
|
1 med
|
170
|
0.7
|
1.9
|
10
|
20
|
36
|
x
|
x
|
328
|
20
|
1.36
|
1.80
: 1
|
|
sapote
|
1 med
|
225
|
4.8
|
1.4
|
92
|
21
|
88
|
68
|
x
|
773
|
63
|
2.25
|
1.40
: 1
|
|
shallots
|
1 T
|
10
|
0.3
|
0
|
x
|
1
|
4
|
x
|
x
|
33
|
6
|
0.12
|
0.67
: 1
|
|
soursop
|
1 cup
|
225
|
2.3
|
0.7
|
1
|
31
|
32
|
46
|
x
|
626
|
61
|
1.35
|
0.52
: 1
|
|
soybeans, green
|
1/2 cup
|
90
|
11.1
|
5.8
|
14
|
x
|
131
|
x
|
x
|
x
|
142
|
2.25
|
0.92
: 1
|
|
soybeans, mature
|
1 cup
|
172
|
28.6
|
15.4
|
2
|
1
|
175
|
158
|
1.98
|
886
|
421
|
8.84
|
0.42
: 1
|
|
spinach
|
1/2 cup
|
28
|
0.8
|
0.1
|
188
|
22
|
28
|
22
|
0.15
|
156
|
14
|
0.76
|
2.00
: 1
|
|
squash, summer
|
1/2 cup
|
65
|
0.8
|
0.1
|
13
|
1
|
13
|
15
|
0.17
|
126
|
23
|
0.3
|
0.57
: 1
|
|
stberries
|
1 cup
|
159
|
0.9
|
0.6
|
4
|
2
|
21
|
16
|
0.19
|
247
|
28
|
0.57
|
0.75
: 1
|
|
sugar apple
|
1 med
|
155
|
3.2
|
0.5
|
1
|
15
|
37
|
33
|
x
|
384
|
50
|
0.93
|
0.74
: 1
|
|
sweet potato
|
1 ptto
|
114
|
2
|
0.1
|
2488
|
12
|
32
|
23
|
0.33
|
397
|
62
|
0.52
|
0.52
: 1
|
|
tamarind
|
1 cup
|
120
|
3.4
|
0.7
|
4
|
33
|
89
|
110
|
x
|
753
|
136
|
3.36
|
0.65
: 1
|
|
tangerine
|
1 med
|
84
|
0.5
|
0.2
|
77
|
1
|
12
|
10
|
x
|
132
|
8
|
0.09
|
1.50
: 1
|
|
tofu, okara
|
1/2 cup
|
61
|
2
|
1.1
|
0
|
6
|
49
|
16
|
x
|
130
|
37
|
0.79
|
1.32
: 1
|
|
tofu, raw
|
1/2 cup
|
124
|
10
|
5.9
|
11
|
9
|
130
|
127
|
1
|
150
|
120
|
6.65
|
1.08
: 1
|
|
tomato, green
|
1 tmto
|
123
|
1.5
|
0.3
|
79
|
16
|
16
|
13
|
0.09
|
0.251
|
35
|
0.63
|
0.46
: 1
|
|
tomato, red
|
1 tmto
|
123
|
1.1
|
0.3
|
139
|
10
|
8
|
14
|
0.13
|
254
|
29
|
0.59
|
0.28
: 1
|
|
turnip
|
1/2 cup
|
78
|
0.6
|
0.1
|
0
|
39
|
18
|
6
|
x
|
106
|
15
|
0.17
|
1.20
: 1
|
|
turnip greens
|
1/2 cup
|
28
|
0.4
|
0.1
|
213
|
11
|
53
|
9
|
0.05
|
83
|
12
|
0.31
|
4.42
: 1
|
|
water chestnuts
|
1/2 cup
|
62
|
0.9
|
0.1
|
0
|
9
|
7
|
14
|
x
|
362
|
39
|
0.37
|
0.18
: 1
|
|
watercress
|
1/2 cup
|
17
|
0.4
|
0
|
80
|
7
|
20
|
4
|
x
|
56
|
10
|
0.03
|
2.00
: 1
|
|
watermelon
|
1 cup
|
160
|
1
|
0.7
|
58
|
3
|
13
|
17
|
0.11
|
186
|
14
|
0.28
|
0.93
: 1
|
|
zucchini
|
1/2 cup
|
65
|
0.8
|
0.1
|
22
|
2
|
10
|
14
|
0.13
|
161
|
21
|
0.28
|
0.48
: 1
|
|
|