Wednesday, June 6, 2012

Vitamin content of f ruit and vegetables

Fruit Vitamin Content in fruit (mg)

Apricots
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,2
0,06
0,05
0,06
5000
0,004

Apple
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,005
0,02
0,01
0,05
5000
0,003

Banana
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,008
0,04
0,03
0,36
10.000
0,016

Blackberries
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,015
0,08
0,04
0,07
150.000
0,008

Cherries
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,012
0,02
0,02
0,04
10.000
0,004

Grapefruit
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,028
0,07
0,02
0,03
40.000
0,015

Grapes
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,005
0,03
0,01
0,08
3000
0,001

Kiwi
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,007
0,01
0,02
0,12
70.000
0,023

Lemon
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,001
0,06
0,02
0,04
40.000
0,008

Lime
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) vitamine a 50 IU
vitamine b6 0,43 mg
vitamine b 0,020 mg
vitamine c 29,1 mg
If you have information on these values please contact us

Lychee
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,002
0,09
0,04
0,04
23.000
-

Mango
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,053
0,03
0,04
0,04
23.000
0,023

Melon
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) If you have information on these values please contact us

Orange
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,012
0,07
0,03
0,06
49.000
0,018

Peach
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,016
0,01
0,02
0,02
7000
0,002

Pear
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,002
0,01
0,01
0,02
4000
0,001

Pineapple
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0
0,07
0,02
0,09
25.000
0,004

Plum
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,062
0,02
0,03
0,1
5000
0,002

Pumpkin
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,025
0,04
0,04
0,02
16.000
0,007

Raspberries
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,004
0,09
0,06
0,06
5000
0,024

Strawberry
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,002
0,02
0,03
0,06
60.000
0,065

Tomato
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,088
0,05
0,02
0,08
15.000
0,008

Water melon
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,045
0,04
0,05
0,07
6000
0,001

Vegetable
Vitamin Content in vegetable (mg) *

Artichoke
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,008
0,14
0,01
0,03
8000
0,05

Asparagus
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0
0,04
0,04
0,03
12.000
0,056

Avocado
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,11
0,06
0,12
0,36
17.000
0,008

Broccoli
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,2
0,1
0,3
0,21
110.000

-

Brussels sprouts
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,031
0,1
0,12
0,23
66.000
0,087

Cabbage
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,01
0,1
0,15
0,2
80.000
0,069

Carrot
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,6
0,01
0,01
0,03
1000
0,016

Cauliflower
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,001
0,05
0,07
0,2
80.000
0,044

Chicory
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,17
0,05
0,06
0,06
4000
0,05

Corn
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,007
0,12
0,07
0,1
0
0,034

Cucumber
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,034
0,03
0.01
0.03
10.000
0,005

Green paprika
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,022
0,03
0,07
0,18
70.000
0,055

Leek
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,094
0,12
0,04
0,25
20.000
-

Mushroom
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0
0,07
0,3
0,12
5000
0,032

Olives
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,049
trace amount
trace amount
0,02
0
trace amount

Onion
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,001
0,03
0,01
0,17
10.000
0,01

Peas
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,3
0,06
0,05
0,05
1000
0,022

Pickels
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,027
0
0
0,04
2000
0,004

Potatoes
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0
0,12
0,04
0,3
14.000
0,023

Radishes
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,002
0,05
0,03
0,08
20.000
0,028

Red paprika
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,2
0,03
0,07
0,18
150.000
0,055

Sauerkraut
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,003
0
0,04
0,13
25.000
0,009

Spinach
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,24
0,04
0,1
0,15
25.000
0,1

Zucchini
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid) 0,061
0,05
0,09
0,15
16.000
0,038


Vegetables Chart

Vegetable Amount Minerals Contained Vitamins Contained
Alfalfa, sprouted
Alfalfa nutritional information
One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber. Potassium - 26 mg
Phosphorus - 23 mg
Magnesium - 9 mg
Calcium - 11 mg
Iron - 0.32 mg
Sodium - 2 mg
Zinc - 0.3 mg
Copper - 0.052 mg Manganese - 0.062 mg
Selenium - 0.2 mcg
Also contains small amounts of other minerals.
Vitamin C - 2.7 mg
Vitamin B1 (thiamine) - 0.025 mg
Vitamin B2 (riboflavin) - 0.042 mg
Niacin - 0.159 mg
Pantothenic Acid - 0.186 mg
Vitamin B6 - 0.011 mg
Folate - 12 mcg
Vitamin A - 51 IU
Vitamin K - 10.1 mcg
Vitamin E - 0.01 mg
Contains some other vitamins in small amounts.
Amaranth leaves
Amaranth nutritional information
One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories. Potassium - 846 mg
Phosphorus - 95 mg
Magnesium - 73 mg
Calcium - 276 mg
Iron - 2.98 mg
Zinc - 1.16 mg
Manganese - 1.137 mg
Sodium - 28 mg
Copper - 0.209 mg
Selenium - 1.2 mcg
Also contains small amounts of other minerals.
Vitamin C - 54.3 mg
Vitamin B1 (thiamine) - 0.026 mg
Vitamin B2 (riboflavin) - 0.177 mg
Niacin - 0.738 mg
Pantothenic Acid - 0.082 mg
Vitamin B6 - 0.234 mg
Folate - 75 mcg
Vitamin A - 3656 IU
Contains some other vitamins in small amounts.
Artichoke
Artichoke nutritional information
One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber. Potassium - 343 mg
Phosphorus - 88 mg
Magnesium - 50 mg
Calcium - 25 mg
Iron - 0.73 mg
Zinc - 0.48 mg
Copper - 0.152 mg
Manganese - 0.27 mg
Selenium - 0.2 mcg
Sodium - 72 mg
Also contains small amounts of other minerals.
Vitamin C - 8.9 mg
Niacin - 1.332 mg
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.107 mg
Vitamin B6 - 0.097 mg
Pantothenic Acid - 0.288 mg
Folate - 107 mcg
Vitamin A - 16 IU
Vitamin K - 17.8 mcg
Vitamin E - 0.23 mg
Contains some other vitamins in small amounts.
Asparagus
Asparagus nutritional information
Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber. Potassium - 202 mg
Phosphorus - 49 mg
Calcium - 21 mg
Iron - 0.82 mg
Sodium - 13 mg
Magnesium - 13 mg
Zinc - 0.54 mg
Copper - 0.149 mg
Manganese - 0.139 mg
Selenium - 5.5 mcg
Also contains small amounts of other minerals.
Vitamin A - 905 IU
Vitamin C - 6.9 mg
Niacin - 0.976 mg
Vitamin B1 (thiamine) - 0.146 mg
Vitamin B2 (riboflavin) - 0.125 mg
Pantothenic Acid - 0.203 mg
Vitamin B6 - 0.071 mg
Folate - 134 mcg
Vitamin K - 45.5 mcg
Vitamin E - 1.35 mg
Contains some other vitamins in small amounts.
Avocado
Strictly speaking, an Avocado is a fruit - see the fruit chart
Bamboo shoots
Bamboo shoots nutritional information
One cup of bamboo shoots, cooked, boiled, drained with no added salt has 1.84 grams protein, 14 calories and 1.2 grams dietary fiber. Potassium - 640 mg
Phosphorus - 24 mg
Magnesium - 4 mg
Calcium - 14 mg
Iron - 0.29 mg
Sodium - 5 mg
Zinc - 0.56 mg
Copper - 0.098 mg
Manganese - 0.136 mg
Selenium - 0.5 mcg
Also contains small amounts of other minerals.
Niacin - 0.36 mg
Vitamin B1 (thiamine) - 0.024 mg
Vitamin B2 (riboflavin) - 0.06 mg
Pantothenic Acid - 0.079 mg
Vitamin B6 - 0.118 mg
Folate - 2 mcg
Contains some other vitamins in small amounts.
Beetroot
Beetroot - nutritional information
One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber. Potassium - 259 mg
Phosphorus - 32 mg
Magnesium - 20 mg
Calcium - 14 mg
Iron - 0.67 mg
Sodium - 65 mg
Zinc - 0.3 mg
Copper - 0.063 mg
Manganese - 0.277 mg
Selenium - 0.6 mcg
Also contains small amounts of other minerals.
Vitamin A - 30 iu
Vitamin C - 3.1 mg
Niacin - 0.281 mg
Folate - 68 mcg
Vitamin B1 (thiamine) - 0.023 mg
Vitamin B2 (riboflavin) - 0.034 mg
Pantothenic Acid - 0.123 mg
Vitamin B6 - 0.057 mg
Vitamin K - 0.2 mcg
Vitamin E - 0.03 mg
Contains some other vitamins in small amounts.
Bok Choy
Bok Choy nutritional information
One cup of Bok Choy (Pak Choi), cooked, boiled, drained with no added salt has 2.65 grams protein, 20 calories and 1.7 grams dietary fiber. Potassium - 631 mg
Phosphorus - 49 mg
Magnesium - 19 mg
Calcium - 158 mg
Iron - 1.77 mg
Zinc - 0.29 mg
Copper - 0.032 mg
Manganese - 0.245 mg
Selenium - 0.7 mcg
Sodium - 58 mg
Also contains small amounts of other minerals.
Vitamin C - 44.2 mg
Niacin - 0.728 mg
Vitamin B1 (thiamine) - 0.054 mg
Vitamin B2 (riboflavin) - 0.107 mg
Pantothenic Acid - 0.134 mg
Vitamin B6 - 0.282 mg
Folate - 70 mcg
Vitamin A - 7223 IU
Vitamin E - 0.15 mg
Vitamin K - 57.8 mcg
Contains some other vitamins in small amounts.
Broccoli
Broccoli nutritional information
Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber. Potassium - 229 mg
Phosphorus - 52 mg
Calcium - 31 mg
Sodium - 32 mg
Magnesium - 16 mg
Iron - 0.52 mg
Zinc - 0.35 mg
Copper - 0.048 mg
Manganese - 0.151 mg
Selenium - 1.2 mcg
Also contains small amounts of other minerals.
Vitamin A - 1207 IU
Vitamin C - 50.6 mg
Niacin - 0.431 mg
Vitamin B1 (thiamine) - 0.049 mg
Vitamin B2 (riboflavin) - 0.096 mg
Vitamin B6 - 0.156 mg
Pantothenic Acid - 0.48 mg
Folate - 84 mcg
Vitamin K - 110 mcg
Vitamin E - 1.13 mg
Contains some other vitamins in small amounts.
Brussels Sprouts
Brussels Sprouts nutritional information
One cup of Brussels Sprouts, cooked, boiled, drained with no added salt has 3.98 grams protein, 56 calories and 4.1 grams dietary fiber. Potassium - 495 mg
Phosphorus - 87 mg
Magnesium - 31 mg
Calcium - 56 mg
Iron - 1.87 mg
Zinc - 0.51 mg
Copper - 0.129 mg
Manganese - 0.354 mg
Selenium - 2.3 mcg
Sodium - 33 mg
Also contains small amounts of other minerals.
Vitamin C - 96.7 mg
Niacin - 0.947 mg
Vitamin B1 (thiamine) - 0.167 mg
Vitamin B2 (riboflavin) - 0.125 mg
Pantothenic Acid - 0.393 mg
Vitamin B6 - 0.278 mg
Folate - 94 mcg
Vitamin A - 1209 IU
Vitamin E - 0.67 mg
Vitamin K - 218.9 mcg
Contains some other vitamins in small amounts.
Butternut squash
Butternut squash nutritional information
One cup of Butternut squash, cooked, baked, drained with no added salt has 1.84 grams protein and 82 calories. Potassium - 582 mg
Phosphorus - 55 mg
Magnesium - 59 mg
Calcium - 84 mg
Iron - 1.23 mg
Zinc - 0.27 mg
Copper - 0.133 mg
Manganese - 0.353 mg
Selenium - 1 mcg
Sodium - 8 mg
Also contains small amounts of other minerals.
Vitamin C - 31 mg
Niacin - 1.986 mg
Vitamin B1 (thiamine) - 0.148 mg
Vitamin B2 (riboflavin) - 0.035 mg
Pantothenic Acid - 0.736 mg
Vitamin B6 - 0.254 mg
Folate - 39 mcg
Vitamin A - 22868 IU
Vitamin K - 2 mcg
Vitamin E - 2.64 mg
Contains some other vitamins in small amounts.
Cabbage
Cabbage nutritional information
One half cup of cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories and 1.4 grams of dietary fiber. Potassium - 147 mg
Phosphorus - 25 mg
Magnesium - 11 mg
Calcium - 36 mg
Iron - 0.13 mg
Sodium - 6 mg