Fruit Nutrient Chart

Fruits	Amount	Minerals	Vitamins
Apple	One medium apple with skin contains almost 4 grams of dietary fiber.	Potassium - 158 mg Calcium - 9.5 mg Phosphorus - 9.5 mg Magnesium - 7 mg Selenium - .4 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin A - 73 IU Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg Vitamin E - .66 IU
Avocado	One medium avocado contains 4 grams of protein and 10 grams of fiber.	Potassium - 1204 mg Phosphorus - 82.4 mg Magnesium - 78.4 mg Calcium - 22 mg Sodium - 20 mg Iron - 2 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1230 IU Vitamin C - 15.9 mg Vitamin B1 (thiamine) - .2 mg Vitamin B2 (riboflavin) - .25 mg Niacin - 3.9 mg Folate - 124.6 mg Pantothenic Acid - 1.95 mg Vitamin B6 - .56 mg Contains some other vitamins in small amounts
Banana	One medium banana contains 1 gram of protein and 3 grams of dietary fiber.	Potassium - 467 mg Magnesium - 43 mg Phosphorus - 27 mg Calcium - 7 mg Selenium - 1.3 mg Iron - .4 mg Also contains trace amounts of zinc, manganese and copper.	Vitamin A - 95 IU Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg Vitamin B6 - .7mcg Niacin - .6 mg Pantothenic Acid - .31 mg Vitamin E - .67 IU
Blackberry	One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.	Potassium - 282 mg Calcium - 46 mg Phosphorus - 30 mg Magnesium - 28 mg Manganese - 1.9 mg Iron - .8 mg Selenium - .9 mg Zinc - .4 mg Also contains a trace amount of copper.	Vitamin A - 237 IU Vitamin C - 30 mg Vitamin E - 1.5 IU Folate - 49 mcg
Canteloupe	One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.	Potassium - 213 mg Phosphorus - 12 mg Calcium - 7.6 mg Magnesium - 7.6 mg Also contains trace amounts of iron, manganese, copper and zinc.	Vitamin A - 2225 IU Vitamin C - 29 mg Folate (important during pregnancy) - 12 mcg Niacin - .4 mg
Grapes	One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.	Potassium - 176 mg Calcium - 13 mg Phosphorus - 9 mg Magnesium - 4.6 mg Iron - .4 mg Selenium - .3 mg Also contains trace amounts of zinc, manganese and copper.	Vitamin A - 92 IU Vitamin C - 3.7 mg Folate (important during pregnancy) - 3.6 mcg Vitamin B6 - .1 mg
Kiwi	One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.	Potassium - 588 mg Phosphorus - 71 mg Magnesium - 53 mg Calcium - 46 mg Selenium - 1.1 mg Iron - .72 mg Zinc - .3 mg Copper - .3 mg	Vitamin A - 310 IU Vitamin C - 174 mg Folate (important during pregnancy) - 67 mcg Vitamin B2 - .09 mg Niacin - .9 mg Vitamin B6 - .16 mg Vitamin E - 3 IU
Lemon	One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.	Potassium - 80 mg Calcium - 15mg Phosphorus - 9.2 mg Magnesium - 4.6 mg Iron - .35 mg Also contains trace amounts of selenium, zinc, manganese and copper.	Vitamin A - 2 IU Vitamin C - 4 mg
Lime	One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.	Potassium - 68 mg Calcium - 22 mg Phosphorus - 12 mg Magnesium - 4 mg Iron - .4 mg Also contains trace amounts of selenium, zinc, manganese and copper.	Vitamin A - 6.7 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg
Mango	One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.	Potassium - 323 mg Calcium - 20.7 mg Phosphorus - 22.8 mg Magnesium - 18.6 mg Iron - .26 mg Also contains trace amounts of selenium, copper, zinc manganese.	Vitamin A - 8060 IU Vitamin C - 57.34 mg Folate (important during pregnancy) - 29 mcg Vitamin B2 - 0.12 mg Niacin - 1.2 mg Vitamin B6 - .28 mg Vitamin E - 3.51 IU
Orange	one medium orange contains 1 gram of protein and 3 grams of dietary fiber.	Potassium - 237 mg Calcium - 52 mg Phosphorus - 18 mg Magnesium - 13 mg Selenium - .65 mg Also contains trace amounts of iron, zinc, manganese and copper.	Vitamin A - 269 IU Vitamin C - 70 mg Folate (important during pregnancy) - 40 mcg Vitamin B1 (thiamine) - .1 mg Pantothenic Acid - .33 mg
Peach	One medium peach (with skin) contains 1 gram dietary fiber.	Potassium - 193 mg Phosphorus - 12 mg Magnesium - 6.9 mg Calcium - 5 mg Selenium - .4 mg Also contains trace amounts of iron, zinc, manganese and copper.	Vitamin A - 524 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Niacin - .97 mg
Strawberry	I cup whole strawberries contains 3 grams of dietary fiber.	Potassium - 239 mg Phosphorus - 27 mg Calcium - 20 mg Magnesium - 14 mg Selenium - 1 mg Iron - .55 mg manganese - .42 mg Also contains trace amounts of zinc and copper.	Vitamin A - 39 IU Vitamin C - 82 mg Folate (important during pregnancy) - 25.5 mcg
Tomato	One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.	Potassium - 396.7 mg Phosphorus - 62.7 mg Magnesium - 22.8 mg Calcium - 31.9 mg Sodium - 11.4 mg Iron - .51 mg Selenium - .8 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 2364 IU Vitamin C - 25 mg Folate (important during pregnancy) - 46 mcg Niacin - .94 mg Vitamin B6 - .1 mg
Watermelon	I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.	Potassium - 332 mg Magnesium - 31.5 mg Phosphorus - 26 mg Calcium - 23 mg Iron - .5 mg Selenium - .3 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 1050 IU Vitamin C - 27 mg Niacin - .57 mg Vitamin B1 - .23 mg Vitamin B6 - .4 mg Folate (important during pregnancy) - 6.33 mcg

 

Vegetable Nutrient Chart

Vegetable	Amount	Minerals	Vitamins
Artichoke	One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.	Potassium - 425 mg Phosphorus - 103 mg Magnesium - 72 mg Calcium - 54 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 12 mg Niacin - 1.2 mg Pantothenic Acid - .5 mg Folate - 61.2 mcg Vitamin A - 212 IU Contains some other vitamins in small amounts.
Asparagus	Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.	Potassium - 144 mg Phosphorus - 48.5 mg Calcium - 18 mg Sodium - 10 mg Magnesium - 9 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin A - 485 IU Vitamin C - 9.7 mg Niacin - .974 mg Folate - 131 mcg Contains some other vitamins in small amounts.
Broccoli	Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.	Potassium - 228 mg Phosphorus - 46 mg Calcium - 36 mg Sodium - 28 mg Magnesium - 18.7 mg Iron - .65 mg Vitamin K - 110 mcg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1083 IU Vitamin C - 58 mg Niacin - .45 mg Pantothenic Acid - .4 mg Folate - 39 mcg Contains some other vitamins in small amounts.
Carrot	Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.	Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.	Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.
Corn	One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.	Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper.	Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.
Cucumber	Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.	Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.
Green Pepper	One small raw pepper contains .66 grams protein and 1.3 grams fiber.	Potassium - 131 mg Phosphorus - 14 mg Magnesium - 7.4mg Calcium - 6.7 mg Sodium - 1.48 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin A - 467.7i u Vitamin C - 66 mg Niacin - .4 mg Folate - 6.8 mcg Contains some other vitamins in small amounts.
Kale	One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.	Potassium - 296.4 mg Phosphorus - 36.4 mg Magnesium - 23.4 mg Calcium - 32 mg Sodium - 29.9 mg Iron - 1.2 mg Manganese - .5 mg Selenium - 1.2 mg Vitamin K - 1062 mcg Also contains small amounts of copper and zinc.	Vitamin A - 9,620 IU Vitamin C - 53.3 mg Niacin - .6 mg Folate - 17 mcg Contains some other vitamins in small amounts.
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.	Potassium - 955 mg Phosphorus - 208.7 mg Magnesium - 8.8 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.5 mg Sodium - 3.8 mg Zinc - 1.8 mg Manganese - .8 mg copper - .44 mg	Pantothenic Acid - .8 mg Niacin - .8 mg Folate - 156 mcg Contains some other vitamins in small amounts.
Mushroom	Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.	Potassium - 129.5 mg Phosphorus - 36.4 mg Magnesium - 3.5 mg Selenium - 3 mg Calcium - 1.8 mg Sodium - 1.4 mg Iron - .36 mg Also contains small amounts of manganese, copper and zinc.	Vitamin D - 26.6 IU Niacin - 1.4 mg Vitamin C - .8 mg Pantothenic Acid - .5 mg Contains some other vitamins in small amounts.
Onion	One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.	Potassium - 110 mg Phosphorus - 23.1 mg Calcium - 14 mg Magnesium - 7 mg Sodium - 2.1 mg Selenium - .42 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin C - 4.5 mg Folate - 9 mcg Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.	Potassium - 433.6 mg Phosphorus - 187.2 mg Magnesium - 62.4 mg Calcium - 43.2 mg Sodium - 4.8 mg Selenium - 3.0 mg Iron - 2.5 mg Zinc - 1.9 mg Manganese - .8 mg Also contains small amount of copper.	Vitamin A - 955.2iu Vitamin C - 22.72 mg Niacin - 3.23 mg Folate - 100.8 mcg Vitamin B1 (thiamine) - .41 mg Vitamin B6 - .35 mg Contains some other vitamins in small amounts.
Potatoes	One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.	Potassium - 610 mg Phosphorus - 78 mg Magnesium - 39 mg Calcium - 7.8 mg Sodium - 7.8 mg Iron - .55 mg Selenium - .46 mg Zinc - .45 mg Also contains small amounts of manganese and copper.	Vitamin C - 20 mg Niacin - 2.18 mg Pantothenic Acid - .9 mg Vitamin B6 - .5 mg Folate - 14 mcg Contains some other vitamins in small amounts.
Spinach	One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.	Potassium - 167.4 mg Phosphorus - 14.7 mg Magnesium - 23.7 mg Calcium - 29.7 mg Sodium - 23.7 mg Iron - .81 mg Selenium - .3 mg - Vitamin K - 145 mcg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 2014.5 mg Vitamin C - 8.43 mg Folate - 58.2 mcg Contains some other vitamins in small amounts.
Squash, Summer	One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.	Potassium - 345.6 mg Phosphorus - 7.2 mg Magnesium - 43.2 mg Calcium - 48.6 mg Sodium - 1.8 mg Iron - .65 mg Manganese - .38 mg Selenium - .36 mg Zinc - .7 mg Also contains small amount of copper.	Vitamin A - 516.6 mg Vitamin C - 9.9 mg Niacin - .92 mg Folate - 36 mcg Contains some other vitamins in small amounts.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.	Potassium - 181.3 mg Phosphorus - 21.7 mg Magnesium - 17.0 mg Calcium - 32.5 mg Sodium - 27.9 mg Iron - .52 mg Selenium - .46 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 17.5 mg Vitamin C - 5.4 mg Niacin - 1.25 mg Folate - 57.4 mcg Pantothenic Acid - .55 mg Contains some other vitamins in small amounts.
Sweet Potato	One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.	Potassium - 273 mg Phosphorus - 29.5 mg Magnesium - 13.5 mg Calcium - 6.2 mg Sodium - 11.0 mg Iron - .55 mg Selenium - .5 mg Manganese - .6 mg Zinc - .3 mg Also contains small amount of copper.	Vitamin A - 24,877 mg Vitamin C - 28.0 mg Pantothenic Acid - .74 mg Niacin - .69 mg Folate - 26.2 mcg Contains some other vitamins in small amounts.