Nutrition diet

APPLE

Vitamin A - 98 IU
Calcium - 11 mg Vitamin B1 (thiamine) - 0.031 mg
Phosphorus - 20 mg Vitamin B2 (riboflavin) - 0.047 mg
Magnesium - 9 mg Niacin - 0.166 mg
Manganese - 0.064 mg Folate - 5 mcg
Iron - 0.22 mg Pantothenic Acid - 0.111 mg
Sodium - 2 mg Vitamin B6 - 0.075 mg
Copper - 0.049 mg Vitamin C - 8.4 mg
Zinc - 0.07 mg Vitamin E - 0.33 mg
Also contains a trace amount of other minerals. Vitamin K - 4 mcg

Banana

Banana One medium banana contains 1.29 Potassium - 422 mg Vitamin A - 76 IU
grams of protein, 105 calories and Phosphorus - 26 mg Vitamin B1
3.1 grams of dietary fiber. Magnesium - 32 mg (thiamine) - 0.037 mg
Calcium - 6 mg Vitamin B2
Sodium - 1 mg (riboflavin) - 0.086 mg
Iron - 0.31 mg Niacin - 0.785 mg
Selenium 1.2 mcg Folate - 24 mcg
Manganese - 0.319 Pantothenic Acid -
mg 0.394 mg
Copper - 0.092 mg Vitamin B6 - 0.433
Zinc - 0.18 mg mg
Also contains small Vitamin C - 10.3 mg
amounts of other Vitamin E - 0.12 mg
minerals. Vitamin K - 0.6 mcg
Contains some other
vitamins in small
amounts.

Grapes One cup of grapes contains 1.09 Potassium - 288 mg Vitamin A - 100 IU
gram of protein, 104 calories and 1.4 Phosphorus - 30 mg Vitamin B1 (thiamine) -
grams of dietary fiber. Magnesium - 11 mg 0.104 mg
Calcium - 15 mg Vitamin B2 (riboflavin) -
Sodium - 3 mg 0.106 mg
Selenium 0.2 mcg Folate - 3 mcg
Manganese - 0.107 mg Pantothenic Acid -
Copper - 0.192 mg 0.076 mg
Zinc - 0.11 mg Vitamin B6 - 0.13 mg
Also contains small Vitamin C - 16.3 mg
amounts of other Vitamin E - 0.29 mg
minerals. Vitamin K - 22 mcg
Contains some other
vitamins in small
amounts.

Guava One cup of fresh guava contains Potassium - 688 mg Vitamin A - 1030 IU
4.21 grams of protein, 112 Phosphorus - 66 mg Vitamin B1
calories and 8.9 grams of dietary Magnesium - 36 mg (thiamine) - 0.111
fiber. Calcium - 30 mg mg
Sodium - 3 mg Vitamin B2
Iron - 0.43 mg (riboflavin) - 0.066
Selenium 1 mcg mg
Manganese - 0.247 Niacin - 1.789 mg
mg Folate - 81 mcg
Copper - 0.38 mg Pantothenic Acid -
Zinc - 0.38 mg 0.744 mg
Also contains small Vitamin B6 - 0.181
amounts of other mg
minerals. Vitamin C - 376.7 mg
Vitamin E - 1.2 mg
Vitamin K - 4.3 mcg
Contains some other
vitamins in small
amounts.

Lemon One lemon without peel contains Potassium - 116 mg Vitamin A - 18 IU
0.92 grams protein, 24 calories Phosphorus - 13 mg Vitamin B1
and 2.4 grams of dietary fiber. Magnesium - 7 mg (thiamine) - 0.034
Calcium - 22 mg mg
Sodium - 2 mg Vitamin B2
Iron - 0.5 mg (riboflavin) - 0.017
Selenium 0.3 mcg mg
Manganese - 0.025 Niacin - 0.084 mg
mg Folate - 9 mcg
Copper - 0.031 mg Pantothenic Acid -
Zinc - 0.05 mg 0.16 mg
Also contains small Vitamin B6 - 0.067
amounts of other mg
minerals. Vitamin C - 44.5 mg
Vitamin E - 0.13 mg
Contains some other
vitamins in small
amounts.

Mango One mango without peel Potassium - 323 Vitamin A - 1584
contains 1.06 grams of mg IU
protein, 135 calories and 3.7 Phosphorus - 23 Vitamin B1
grams of dietary fiber. mg (thiamine) - 0.12
Magnesium - 19 mg
mg Vitamin B2
Calcium - 21 mg (riboflavin) - 0.118
Sodium - 4 mg mg
Selenium 1.2 Folate - 29 mcg
mcg Pantothenic Acid -
Manganese - 0.331 mg
0.056 mg Vitamin B6 - 0.227
Copper - 0.228 mg
mg Vitamin C - 57.3
Zinc - 0.08 mg mg
Also contains Vitamin E - 2.32
small amounts of mg

other minerals. Vitamin K - 8.7
mcg
Contains some
other vitamins in
small amounts.

Orange One medium orange contains Potassium - 237 Vitamin A - 295
1.23 grams of protein, 62 mg IU
calories and 3.1 grams of Phosphorus - 18 Vitamin B1
dietary fiber. mg (thiamine) - 0.114
Magnesium - 13 mg
mg Vitamin B2
Iron - 0.13 mg mg
Selenium 0.7 Niacin - 0.369 mg
mcg Folate - 39 mcg
Manganese - Pantothenic Acid -
0.033 mg 0.328 mg
Copper - 0.059 Vitamin B6 - 0.079
mg mg
Zinc - 0.09 mg Vitamin C - 69.7
Also contains mg
small amounts of Vitamin E - 0.24
other minerals. mg
Contains some
other vitamins in
small amounts.

Pear One medium pear contains Potassium - 212 Vitamin A - 41 IU
0.68 grams of protein, 103 mg Vitamin B1
calories and 5.5 grams Phosphorus - 20 (thiamine) - 0.021
dietary fiber. mg mg
Magnesium - 12 Vitamin B2
mg (riboflavin) - 0.045
Calcium -16 mg mg
Sodium - 2 mg Niacin - 0.279 mg
Iron - 0.3 mg Folate - 12 mcg
Selenium 0.2 Pantothenic Acid -
mcg 0.085 mg
Manganese - Vitamin B6 - 0.05
0.087 mg mg
Copper - 0.146 Vitamin C - 7.5
mg mg
Zinc - 0.18 mg Vitamin E - 0.21
Also contains mg
small amounts of Vitamin K - 8 mcg
other minerals. Contains some
other vitamins in
small amounts.

Tomato One medium tomato contains Potassium - 292 Vitamin A - 1025
1.08 grams of protein, 22 mg IU
calories and 1.5 grams of Phosphorus - 30 Vitamin B1
fiber. mg (thiamine) - 0.046
Magnesium - 14 mg
mg Vitamin B2
Sodium - 6 mg mg

Manganese - Folate - 18 mcg
0.14 mg Pantothenic Acid -
Copper - 0.073 0.109 mg
mg Vitamin B6 - 0.098
Zinc - 0.21 mg mg
Also contains Vitamin C - 15.6
small amounts of mg
other minerals. Vitamin E - 0.66
mg
Vitamin K - 9.7
mcg
Contains some
other vitamins in
small amounts.

Watermelon I medium wedge (slice) of Potassium - 320 Vitamin A - 1627
watermelon (about 2 cups mg IU
edible portion) contains 1.74 Phosphorus - 31 Vitamin B1
grams of protein, 86 calories mg (thiamine) - 0.094
and 1.1 grams of dietary fiber. Magnesium - 29 mg
mg Vitamin B2
Sodium - 3 mg mg
Selenium 1.1 Folate - 9 mcg
mcg Pantothenic Acid -
0.109 mg Vitamin B6 - 0.129
Copper - 0.12 mg
mg Vitamin C - 23.2
Zinc - 0.29 mg mg
Also contains Vitamin E - 0.14
small amounts of mg
other minerals. Vitamin K - 0.3
mcg
Contains some
other vitamins in
small amounts.

Cabbage One half cup of cabbage, Potassium - 147 Vitamin C - 28.1
cooked, boiled, drained with mg mg
no added salt has 0.95 grams Phosphorus - 25 Niacin - 0.186 mg
protein, 17 calories and 1.4 mg Vitamin
grams of dietary fiber. Magnesium - 11 B1 (thiamine) -
mg 0.046 mg
Calcium - 36 mg Vitamin
Iron - 0.13 mg B2 (riboflavin) -
Zinc - 0.15 mg Vitamin B6 - 0.084
Copper - 0.013 mg
mg Folate - 22 mcg
0.154 mg 0.13 mg
Selenium - 0.5 Vitamin A - 60 IU
mcg Vitamin K - 81.5
Also contains mcg
other minerals. mg
Contains some

other vitamins in
small amounts.

Carrots Half cup cooked with no Potassium - 183 Vitamin A - 13286
added salt contains 0.59 mg IU
grams protein, 27 calories Calcium - 23 mg Vitamin C - 2.8
and 2.3 grams fiber. Phosphorus - 23 mg
mg Vitamin
Magnesium - 8 B1 (thiamine) -
mg 0.051 mg
Iron - 0.27 mg Vitamin
Sodium - 5 mg B2 (riboflavin) -
Zinc - 0.3 mg 0.034 mg
Copper - 0.052 Niacin - 0.503 mg
mg Folate - 11 mcg
0.062 mg 0.181 mg
Selenium - 0.2 Vitamin B6 - 0.119
mcg mg
Also contains Vitamin K - 10.7
small amounts of mcg
mg
Contains some
other vitamins in
small amounts.

Cauliflower Half cup cooked with no Potassium - 88 Vitamin C - 27.5
added salt contains 1.14 mg mg
grams protein, 14 calories Phosphorus - 20 Niacin - 0.254 mg
and 1.4 grams fiber. mg Vitamin
Calcium - 10 mg B1 (thiamine) -
Iron - 0.2 mg 0.026 mg
Magnesium - 6 Vitamin
mg B2 (riboflavin) -
Zinc - 0.11 mg Folate - 27 mcg
Copper - 0.011 Vitamin B6 - 0.107
mg mg
0.082 mg 0.315 mg
mcg Vitamin K - 8.6
Also contains mcg
other minerals. mg
Contains some
other vitamins in
small amounts.

Cucumber Half a cup of sliced cucumber Potassium - 76 Vitamin C - 1.5
with skins contains .34 grams mg mg
protein, 8 calories and .3 Phosphorus - 12 Niacin - 0.051 mg
grams fiber. mg Vitamin
mg 0.014 mg
Sodium - 1 mg Vitamin
Calcium - 8 mg B2 (riboflavin) -
Iron - 0.15 mg 0.017 mg

Copper - 0.021 mg
mg Folate - 4 mcg
0.041 mg 0.135 mg
mcg Vitamin K - 8.5
Also contains mcg
other minerals. mg
Contains some
other vitamins in
small amounts.

Eggplant One cup of eggplant, cooked, Potassium - 122 Vitamin C - 1.3
boiled, drained with no added mg mg
salt has 0.82 grams protein, Phosphorus - 15 Niacin - 0.594 mg
35 calories and 2.5 grams of mg Vitamin
dietary fiber. Magnesium - 11 B1 (thiamine) -
mg 0.075 mg
Copper - 0.058 mg
mg Folate - 14 mcg
0.112 mg 0.074 mg
mcg Vitamin K - 2.9
Also contains mcg
other minerals. mg
Contains some
other vitamins in
small amounts.

French beans One cup of French beans, Potassium - 655 Vitamin C - 2.1
mature seeds, cooked, boiled mg mg
with no added salt has 12.48 Phosphorus - 181 Niacin - 0.966 mg
grams protein, 228 calories mg Vitamin
and 16.6 grams of dietary Magnesium - 99 B1 (thiamine) -
fiber. mg 0.23 mg
Calcium - 112 Vitamin
Iron - 1.91 mg 0.11 mg
Sodium - 11 mg Vitamin B6 - 0.186
Zinc - 1.13 mg mg
Copper - 0.204 Folate - 133 mcg
mg Pantothenic Acid -
0.676 mg Vitamin A - 5 IU
Selenium - 2.1 Contains some
mcg other vitamins in
Also contains small amounts.
small amounts of
other minerals.

Okra One cup of okra, cooked, Potassium - 216 Vitamin C - 26.1
boiled, drained, with no mg mg
added salt has 3 grams Phosphorus - 51 Niacin - 1.394 mg
protein, 35 calories and 4 mg Vitamin
grams of dietary fiber. Magnesium - 58 B1 (thiamine) -
mg 0.211 mg
Calcium - 123 Vitamin
Iron - 0.45 mg 0.088 mg
Sodium - 10 mg Vitamin B6 - 0.299
Zinc - 0.69 mg mg
Copper - 0.136 Folate - 74 mcg
0.47 mg Vitamin A - 453
Selenium - 0.6 IU
mcg Vitamin K - 64
Also contains mcg
other minerals. mg
Contains some
other vitamins in
small amounts.

Onions One small onion cooked Potassium - 100 Vitamin C - 3.1
without salt contains 0.82 mg mg
grams protein, 26 calories Phosphorus - 21 Niacin - 0.099 mg
and 0.8 grams of fiber. mg Vitamin
Calcium - 13 mg B1 (thiamine) -
Iron - 0.14 mg 0.025 mg
Magnesium - 7 Vitamin
Copper - 0.04 mg
0.092 mg Folate - 9 mcg
mcg Vitamin K - 0.3
Also contains mcg
small amounts Vitamin E - 0.01
other minerals. mg
Contains some
other vitamins in
small amounts.

Peas One cup of boiled peas with Potassium - 434 Vitamin A - 1282
no salt added contains 8.58 mg IU
grams of protein, 134 calories Phosphorus - 187 Vitamin C - 22.7
and 8.8 grams of fiber. mg mg
Magnesium - 62 Niacin - 3.234 mg
mg Folate - 101 mcg
Sodium - 5 mg B1 (thiamine) -
Selenium - 3.0 0.414 mg
mg Vitamin
Zinc - 1.9 mg 0.238 mg

Manganese - Vitamin B6 - 0.346
0.84 mg mg
Copper - 0.277 Pantothenic Acid -
mg 0.245 mg
mg
Contains some
other vitamins in
small amounts.

Potatoes One medium baked potato Potassium - 926 Vitamin C - 16.6
without salt contains 4.33 mg mg
grams of protein, 161 calories Phosphorus - 121 Niacin - 2.439 mg
and 3.8 grams of fiber. mg Vitamin
mg 0.111 mg
Zinc - 0.62 mg Pantothenic Acid -
Copper - 0.204 0.65 mg
mg Vitamin B6 - 0.538
Manganese - mg
mcg Vitamin K - 3.5
Also contains mcg
other minerals. mg
Contains some
other vitamins in
small amounts.

Spinach One cup of raw spinach Potassium - 167 Vitamin C - 8.4
contains 0.86 grams of mg mg
protein, 7 calories and 0.7 Phosphorus - 15 Niacin - 0.217 mg
grams of fiber. mg Vitamin
mg 0.023 mg
Copper - 0.039 mg
Manganese - 0.02 mg
Selenium - 0.3 Vitamin A - 2813
mcg mg
mg
Contains some
other vitamins in
small amounts.

Sweet Potatoes One medium sweet potato Potassium - 542 Vitamin C - 22.3
baked in its skin contains mg mg
2.29 grams of protein, 103 Phosphorus - 62 Niacin - 1.695 mg
calories and 3.8 grams of mg Vitamin
fiber. Magnesium - 31 B1 (thiamine) -
mg 0.122 mg
Sodium - 41 mg B2 (riboflavin) -
Iron - 0.79 mg 0.121 mg
Selenium - 0.2 Vitamin B6 - 0.326
mg mg
0.567 mg 1.008 mg
Zinc - 0.36 mg Folate - 7 mcg
Copper - 0.184 Vitamin A - 21,909
mg mg
mg
Contains some
other vitamins in
small amounts.

Nutrition diet

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Nutrition diet