This document summarizes the nutritional contents of various fruits and vegetables. It describes that potatoes contain vitamin C, potassium, and small amounts of other vitamins and minerals with only 110 calories and no fat. Carrots contain various vitamins like A, C, and B vitamins as well as minerals like potassium, calcium, and phosphorus that are beneficial for heart health. Other foods mentioned and their nutritional contents include broccoli, bell peppers, mushrooms, cauliflower, onions, cabbage, eggplant, corn, tomatoes, yellow squash, papayas, lettuce, mangoes, jackfruit, pineapple, durian, rambutan, avocados, and the 13 vitamins the body needs.

1. *Potatoes
•
45% of the daily value for vitamin C
• 620 mg potassium, comparable to bananas,
spinach
and
broccoli
• trace amounts of thiamin, riboflavin, folate,
magnesium,
phosphorous,
iron
and
zinc
• all for only 110 calories and no fat.
* Carrots-Minerals Contained
Potassium - 183 mg
Calcium - 23 mg
Phosphorus - 23 mg
Magnesium - 8 mg
Iron - 0.27 mg
Sodium - 5 mg
Zinc - 0.3 mg
Copper - 0.052 mg
Manganese - 0.062 mg
Selenium - 0.2 mcg
Also contains small amounts of other minerals.
Given their antioxidant richness, it's not
surprising to find numerous research studies
documenting the cardiovascular benefits of
carrots. Our cardiovascular system needs
constant protection from antioxidant damage.
This is particularly true of our arteries, which are
responsible for carrying highly oxygenated
blood.
Vitamins Contained
Vitamin A - 13286 IU
Vitamin C - 2.8 mg
Vitamin B1 (thiamine) - 0.051 mg
Vitamin B2 (riboflavin) - 0.034 mg
Niacin - 0.503 mg
Folate - 11 mcg
Pantothenic Acid - 0.181 mg
Vitamin B6 - 0.119 mg
Vitamin K - 10.7 mcg
Vitamin E - 0.8 mg
Contains some other vitamins in small amount
*Natural vitamins, minerals, and nutrients found in
Asparagus: Vitamin
A | Lycopene | Vitamin
B1
(Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B9 (Folate,
Folic
Acid) | Vitamin
C | Vitamin
K | Manganese | Iron | Potassium | Copper
Vitamin K in asparagus prevents osteoporosis and
osteoarthritis, as the vitamin helps in the repair and
formation of the bones.
Asparagus is believed to produce estrogens, and
hence, it helpful in combating the symptoms of
menopause. It also helps provide estrogen to women
who have had their ovaries or uterus removed.
Asparagus is believed to possess anti-fungal, antiviral
and anti-cancer properties. It is a powerful antioxidant
and detoxifier.
Being an alkaline food and a natural diuretic,
asparagus prevents urinary and bladder infections and
the growth of stones.
Known for its cholesterol reducing property, asparagus
also lowers blood pressure in a natural manner.
Vitamin A
Broccoli contains beta-carotene, a provitaminA
carotenoid that the body converts to retinol, a
bioavailable form of vitamin A. The body converts betacarotene into retinol more easily than it does other forms
of vitamin A found in plants, but beta-carotene is still a
less usable form of vitamin A than is found in animal
products. Vitamin A plays a vital role in healthy vision,
cellular division and differentiation, immune function,
bone growth and fertility--just 1/2 cup of raw broccoli
contains 20 percent of the recommended daily
allowance, or RDA, of Vitamin A.
Vitamin B9.Vitamin B9, also known as folate, folacin
and folic acid, is a water-soluble B-complex vitamin
essential to healthy fetal growth. If pregnant women
don't consume enough vitamin B9, fetuses are at risk for
catastrophic birth defects, including anencephaly, a
condition where a large portion of the brain doesn't
develop. Fetuses with the condition are either stillborn or
die shortly after death.
Bell pepper is not only an excellent source of
carotenoids, but also a source of over 30 different
members of the carotenoid nutrient family. A recent
study from Spain took a close look vitamin C, vitamin E,
and six of these carotenoids (alpha-carotene, betacarotene,
lycopene,
lutein,
cryptoxanthin
and
zeaxanthin) in all commonly eaten foods and found that
only two vegetables contained at least two-thirds of all
the listed nutrients. One of these foods was tomato, and
the other was sweet bell pepper! Bell pepper alone
provided 12% of the total zeaxanthin found in the
participants' diets. (Bell pepper also provided 7% of the
participants' total vitamin C intake.)
Mushrooms.They are low in calories, are fat free,
cholesterol free, have very low levels of sugar and salt;
they provide a valuable source of dietary fibre, as well as
several vitamins and minerals.
Vitamin D: Mushrooms are one of the few
natural sources of vitamin D, which is essential
for healthy bones and teeth.
Vitamin B1 - Thiamin: Thiamin controls the
release of energy from carbohydrate, which is
needed for the normal functioning of the brain
and nervous system. A 100g serving of
mushrooms will give you 27% of your
recommended daily dietary intake of thiamin.
Sodium: Mushrooms contain virtually no salt.
Potassium: This important mineral aids in the
maintenance of normal fluid and mineral
balance, which helps to control blood pressure.
Mushrooms contain more potassium than most
other fruit and vegetables: one medium
Portabello mushroom contains more potassium
than a banana.
While cauliflower is not a well-studied
cruciferous vegetable from a health standpoint,
you will find several dozen studies linking
cauliflower-containing
diets
to
cancer
prevention, particularly with respect to the
following types of cancer: bladder cancer, breast
cancer, colon cancer, prostate cancer, and
ovarian cancer. This connection between
cauliflower and cancer prevention should not be
surprising, since cauliflower provides special
nutrient support for three body systems that are
closely connected with cancer development as
well as cancer prevention. These three systems
are (1) the body's detox system, (2) its
antioxidant system, and (3) its inflammatory/antiinflammatory system. Chronic imbalances in any
of these three systems can increase risk of
cancer, and when imbalances in all three
systems occur simultaneously, the risk of cancer
increases significantly.
Spring onions.
Besides delicious taste, onions detoxifying prope
rties, anticancer, lowers
the
risk
of
cardiovascular
disease and
help
us fight against skin
problems.
Vitamins:
Vitamin A: 997 IU
Vitamin B3: 0.525mg
Vitamin B9: 0.64mg
Vitamin C: 18.8mg
Vitamin E: 0.55mg
Vitamin K: 0.207mg
Minerals:

2. Calcium: 72mg
Copper: 0.083mg
Iron: 1.48mg
Magnesium: 20mg
Manganese: 0.160mg
Phosphorus: 37mg
Zinc: 0.39mg
Health Benefits of Onions:
Increased Immune Function
Protection Against Heart Disease
Osteoporosis Protection
Antioxidant Protection
Prevention of Epileptic Seizures
Prevention of Alopecia (Spot Baldness)
Onions are a known antiseptic, and are good to
eat when you have a cold. They are also thought
to be a blood thinner which is good for heart
disease.
*Some of these health benefits are due to the
nutrients highly concentrated in Onions, and
may not necessarily be related to Onions.
Cabbage is a good source of fiber and very low
in calories. It contains a substantial amount of amino
acid glutamine which our bodies need to produce HGH
(human growth hormones). Stanford University’s School
of of Medicine conducted extensive research and found
that the glutamine in fresh cabbage juice relieves peptic
ulcer symptoms.After the introduction of the cabbage
diet, the vegetable had gained popularity in both beauty
andhealth sector. Cabbage has immense health
benefits and is the cure to many health problems.
Benefits
of
Brinjal(Eggplant)
The brinjal or eggplant has a lot of vitamins and
nutrients. It contains vitamins like B1 and B6. It
also contains a good amount of potassium,
copper, magnesium, manganese, phosphorus,
niacin, andfolic acid. This high nutritive value of
the brinjal makes it one of the most important
vegetables.
Eggplant
has
another
important health
benefit which is the ability of this plant to lower
the cholesterol levels of the individuals who
consume this. The cholesterol lowering effect of
the eggplant also plays a major role in reducing
the risk of heart disease.
The eggplant has been found to have a great
impact on the sugar levels of a diabetic person.
Eating brinjal is the natural method of controlling
diabetes. This effect of the eggplant is because
of the low levels of carbohydrate in the eggplant
and also because of the fiber present in the
vegetable. The eggplant is especially useful in
preventing and reducing glucose levels ofType II
Diabetes.
Eating vegetables like the eggplant can help in
reducing the weight of an individual. The reason
is nothing fancy, but very simple. The vegetable
contains a lot of moisture in it. It is also low
incalories. So this can be eaten regularly to
effectively control obesity.
Health Benefits of Corn
Corn is high in nutrients, which are extremely
beneficial for you.
Rich in Vitamin B1, which is used in the
metabolism of carbohydrates, Vitamin B5, which
helps with physiological functions, folate, that
helps generating new cells and Vitamin C, which
helps fight diseases, corn should be a must in
your diet.
Corn is also high in fibre, which helps you fight
digestive problems like constipation. Fibre also
helps lower cholesterol levels, reduces the risk
of colon cancer and is also useful in helping
to lower blood sugar levels in diabetics.
Folic acid present in corn is known to prevent
neural-tube birth defects.
Experts also recommend corn for people who
suffer from Anaemia. Make a delicious and
easy side dish — corn sauteed with green
chillies and onions not only tastes good but is
healthy, too!
Tomatoes contain vitamin A, which is important for the
health of your eyes and skin, as well as metabolic
functions. Tomatoes also have a large amount of vitamin
C, the lack of which will cause scurvy. Vitamin C is
important for the healthy functioning of your immune
system, as well as being an antioxidant. Tomatoes also
contain vitamin K, which is important for maintaining
bone health. Tomatoes also contain potassium, which
can help to protect against heart disease and stroke.
Tomatoes are also a source of iron, calcium and folate
as well as other minerals
Yellow squash is a member of the Cucurbitaceae
family. Yellow squash is in the category of summer
squash. A serving size of one cup has just 36 calories, 7
grams of carbohydrates, less than one gram of fat, and 1
gram of protein. There is a long list of many nutrients
that are found in yellow summer squash.
One of the biggest nutrients found in yellow squash is
manganese which yellow squash has 0.38 milligrams.
Manganese is a small mineral which helps the body
process many of the key nutrients such as biotin, fats,
carbohydrates, and glucose. This nutrient also plays a
certain role in the functioning of the thyroid gland.Vitamin
C found in yellow squash is 9.90 milligrams which is
excellent. Vitamin C is an immune system builder as well
as playing a role in the prevention of certain cancers.
The other function that vitamin C plays in the body is in
the production of collagen, which is what helps us to
build bone mass.
Papayas offer not only the luscious taste and sunlit color
of the tropics, but are rich sources of antioxidant
nutrients such as carotenes, vitamin C and flavonoids;
the B vitamins, folate and pantothenic acid; and the
minerals, potassium and magnesium; and fiber.
Together, these nutrients promote the health of the
cardiovascular system and also provide protection
against colon cancer. In addition, papaya contains the
digestive enzyme, papain, which is used like bromelain,
a similar enzyme found in pineapple, to treat sports
injuries, other causes of trauma, and allergies.
Lettuce leaves are one of the very low calorie greenvegetables. 100 g fresh greens provide just 15
calories. Nonetheless, they are the store house of many
phyto-nutrients that have health promoting and disease
prevention properties.
 Vitamins in lettuce are plentiful. Fresh leaves are
an excellent source of several Vitamin A and
beta carotenes. Just 100 g of fresh, rawlettuce provides 247% of daily vitamin A, and
4443 µg of beta-carotene (Carotenes convert
to vitamin A in the body; 2 µg of carotene is
considered equivalent to 1 IU of vitamin A).
These compounds have antioxidant properties.
Vitamin A is required for maintaining healthy
mucus membranes and skin, and is also
essential for vision. Consumption of natural fruits
and vegetables rich in flavonoids helps to
protect the body from lung and oral cavity
cancers.
 Mango fruit is rich in pre-biotic dietary fiber,
vitamins,
minerals,
and poly-phenolic
flavonoid antioxidant compounds.
 According to new research study, mango fruit
has been found to protect against colon, breast,
leukemia and prostate cancers. Several trial

3. studies
suggest
that polyphenolic
antioxidant compounds in mango are known to offer
protection against breast and colon cancers.
 Mango fruit is an excellent source of VitaminA and flavonoids like beta-carotene, alphacarotene, andbeta-cryptoxanthin. 100 g of
fresh fruit provides 765 mg or 25% of
recommended daily levels of vitamin A.
Together; these compounds are known to have
antioxidant properties and are essential for
vision. Vitamin A is also required for maintaining
healthy
mucus
membranes
and
skin.
Consumption of natural fruits rich in carotenes is
known to protect the body from lung and oral
cavity cancers.
 100 g of edible jackfruit bulbs provide 95
calories. The fruit is made of soft, easily
digestible flesh (bulbs) with simple sugars like
fructose and sucrose that when eaten
replenishes energy and revitalizes the body
instantly.
 Jackfruit is rich in dietary fiber, which makes it a
good bulk laxative. The fiber content helps to
protect the colon mucous membrane by
decreasing exposure time and as well as binding
to cancer-causing chemicals in the colon.
 Fresh
pineapple
is
low in
calories.
Nonetheless, ii is a storehouse of several unique
health promoting compounds, minerals and
vitamins that are essential for optimum health.
 100 g fruit provides just about 50 calories
equivalent to that of apples. Its flesh contains no
saturated fats or cholesterol; however, it is rich
source of soluble and insoluble dietary fiber
like pectin.
 Pineapple
fruit
contains
a
proteolytic
enzyme bromelain that
digests
food
by
breaking down protein. Bromelain also has antiinflammatory, anti-clotting and anti-cancer
properties.
Studies
have
shown
that
consumption of pineapple regularly helps fight
against arthritis, indigestion and worm
infestation.
 Durian, like other tropical fruits such
as Banana, avocado, and jackfruit, is rich in
energy, minerals and vitamins. 100 g fresh fruit
provides 147 calories.
 The fruit is made of soft, easily digestible flesh
made of simple sugars like fructose and sucrose
that when eaten replenish energy and revitalize
the body instantly. Though it contains a relatively
high amount of fats among fruits, it is free from
saturated fats and cholesterol.
Rambutan fruits contain differing kinds of sugar.
Varieties and levels of sugar per one hundred g of fruit
pulp is glucose (2.8 g), fructose (3.0 g) and sucrose (9.9
g). Additionally, rambutan fruit conjointly contains an
acid like malic acid and citric acid, every with levels of
zero.05 and 0.31 g per one hundred g. the mixture of
sugar and acids that cause is rambutan contains a
recent sweetness.
California Avocados are a fresh, natural, wholesome
part of a healthful diet. They’re irresistibly rich in flavor
and avocados also provide vital nutrients and
phytochemicals. Diets rich in fruits and vegetables may
reduce the risk of some types of cancer and other
chronic
diseases.
There are 13 vitamins that the body absolutely needs:
vitamins A, C, D, E, K and the B vitamins (thiamine,
riboflavin, niacin, pantothenic acid, biotin, vitamin B-6,
vitamin B-12 and folate). Avocados naturally contain
many of these vitamins.
Coconut is a tropical fruit that is rich in protein. The
meat of the coconut is very good in destroying intestinal
parasites, that we get from eating infected food. Coconut
water
isgood
for kidney
and
urinary bladder
problems.Coconut palms take about 5 years to mature
and then they produce fruit. Although it is called a
coconut the fruit is actually a drupe not a nut. It is the
largest
seed
in
the
plant
kingdom.
Young coconuts contain a clear liquid. This is known as
coconut water. It is this liquid that turns into coconut milk
if the coconut is left on the palm to mature.
Calories - 283
Minerals Contained
Potassium - 285 mg
Phosphorus - 90 mg
Calcium - 11 mg
Magnesium - 26 mg
Iron - 1.94 mg
Sodium - 16 mg
Manganese - 1.2 mg
Zinc - 0.88 mg
Copper - 0.348 mg
Selenium - 8.1 mcg
Also contains trace amounts of other minerals.
Vitamins Contained
Vitamin C - 2.6 mg
Vitamin B1 (thiamine) - 0.053 mg
Vitamin B2 (riboflavin) - 0.016 mg
Niacin - 0.432 mg
Pantothenic Acid - 0.24 mg
Vitamin B6 - 0.043 mg
Folate - 21 mcg
Vitamin E - 0.19 mg
Vitamin K - 0.2 mcg
Contains some other vitamins in small amounts.
Chiquita bananas are a smart, convenient addition to a
healthy lifestyle. With 110 nutrient-dense calories per
serving (126 grams, or one medium-sized banana) it is
deliciously easy to add Chiquita bananas to your family's
routine.
Nutrients in a banana, per serving*:
Vitamin B6 – .5 mg
Manganese – .3 mg
Vitamin C – 9 mg
Potassium – 450 mg
Dietary Fiber – 3g
Protein – 1 g
Magnesium – 34 mg
Folate – 25.0 mcg
Riboflavin – .1 mg
Niacin – .8 mg
Vitamin A – 81 IU
Iron – .3 mg
.