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	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	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	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	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	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	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	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	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	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	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	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