HOW TO BUY FRUITS

Apples
 

Apricots

Most fresh apricots are found in June and July, but a limited supply of imported apricots is available in large cities during December and January. Domestic apricots are grown principally in California, Washington, and Utah.

Apricots develop their flavor and sweetness on the tree, and should be mature but firm at the time that they are picked.

Look for apricots that are plump and juicy looking, with a uniform, golden-orange color. Ripe apricots will yield to gentle pressure on the skin.

Avoid dull-looking, soft, or mushy fruit, and very firm, pale yellow, or greenish-yellow fruit. These indicate over maturity or immaturity, respectively.
 

Apricot - Serving - 1 Apricot

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 30.223 Calcium mg 4.900 Vitamin C mg 3.500 Energy kcal 16.800 Iron mg 0.189 Thiamin mg  0.011 Energy kj 70.350 Magnesium mg 2.800 Riboflavin mg  0.014 Protein g 0.490 Phosphorus mg 6.650 Niacin mg  0.210 Fat g 0.137 Potassium mg 103.600 Pantothenic acid mg  0.084 Carbohydrate g 3.892 Sodium mg 0.350 Vitamin B-6 mg  0.019 Fiber g 0.840 Zinc mg 0.091 Folate mcg  3.010       Copper mg 0.031 Vitamin B-12 mcg  0.000       Manganese mg 0.028 Vitamin A IU 914.200       Selenium mcg 0.140 Vitamin A, RE mcg 91.350             Vitamin E mg 0.311

Avocados

Avocados, grown in California and Florida, are available all year. Two general types, and a number of varieties of each, are grown. Depending upon type and variety, avocados vary greatly in shape, size, and color. Most tend to be pear-shaped, but some are almost spherical. Fruits weighing less than 1/2 pound are most commonly available. Some have rough or leathery textured skin, while others have smooth skin. The skin color of most varieties is some shade of green, but certain varieties turn maroon, brown, or purplish-black as they ripen.

Despite this variation in appearance, avocados are of good eating quality when they are properly ripened, becoming slightly soft. This ripening process normally takes from 3 to 5 days at room temperature for the quite firm avocados usually found in grocery stores. Ripening can be slowed by refrigeration.

For immediate use look for slightly soft avocados, which yield to gentle pressure on the skin. For use in a few days, buy firm fruits that do not yield to the squeeze test. Leave them at room temperature to ripen. Irregular light-brown markings are sometimes found on the outside skin. These markings generally have no effect on the flesh of the avocado.

Avoid avocados with dark sunken spots in irregular patches or cracked or broken surfaces. These are signs of decay.

When preparing avocados, immediately place the peeled fruit in lemon juice until ready for use to avoid the browning of the flesh when exposed to the air
Bananas

Avocados - Serving - 1 Cup Cubes

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 111.405 Calcium mg 16.500 Vitamin C mg 11.850 Energy kcal 241.500 Iron mg 1.530 Thiamin mg  0.162 Energy kj 1011.000 Magnesium mg 58.500 Riboflavin mg  0.183 Protein g 2.970 Phosphorus mg 61.500 Niacin mg  2.882 Fat g 22.980 Potassium mg 898.500 Pantothenic acid mg  1.457 Carbohydrate g 11.085 Sodium mg 15.000 Vitamin B-6 mg  0.420 Fiber g 7.500 Zinc mg 0.630 Folate mcg  92.850       Copper mg 0.393 Vitamin B-12 mcg  0.000       Manganese mg 0.339 Vitamin A IU 918.000       Selenium mcg 0.600 Vitamin A, RE mcg 91.500             Vitamin E mg 2.010

Bananas

Bananas develop their best eating quality after they are harvested. This allows bananas to be shipped great distances. Almost our entire supply of bananas, available year-round, is imported from Central and South America. Bananas are sensitive to cool temperatures and will be injured in temperatures below 55 °F. For this reason, they should never be kept in the refrigerator. The ideal temperature for ripening bananas is between 60 and 70 °F. Higher temperatures cause them to ripen too rapidly.

Look for bananas, which are firm, bright in appearance, and free from bruises or other injury. The state of ripeness is indicated by skin color. Best eating quality has been reached when the solid yellow color is specked with brown. At this stage, the flesh is mellow and the flavor is fully developed. Bananas with green tips or with practically no yellow color have not developed their full flavor potential.

Avoid bruised fruit (indicating rapid deterioration and waste); discolored skins (a sign of decay); a dull, grayish, aged appearance (showing that the bananas have been exposed to cold and will not ripen properly). Occasionally, the skin may be entirely brown and yet the flesh will still be in prime condition.

 

Bananas - Serving - 1 Medium

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 87.627 Calcium mg 7.080 Vitamin C mg 10.738 Energy kcal 108.560 Iron mg 0.366 Thiamin mg  0.053 Energy kj 454.300 Magnesium mg 34.22 Riboflavin mg  0.118 Protein g 1.215 Phosphorus mg 23.600 Niacin mg  0.637 Fat g 0.566 Potassium mg 467.280 Pantothenic acid mg  0.307 Carbohydrate g 27.647 Sodium mg 1.180 Vitamin B-6 mg  0.682 Fiber g 2.832 Zinc mg 0.189 Folate mcg  22.538 Copper mg 0.123 Vitamin B-12 mcg  0.000       Manganese mg 0.179 Vitamin A IU 95.580       Selenium mcg 1.298 Vitamin A, RE mcg 9.440             Vitamin E mg 0.319

Blueberries

Fresh blueberries are on the market from May through September. Generally, the large berries are cultivated varieties and the smaller berries are wild varieties.

A dark blue color with a silvery bloom is the best indication of quality. This silvery bloom is a natural, protective, waxy coating. Buy blueberries that are plump, firm, uniform in size, dry, and free from stems or leaves.

Avoid soft, mushy, or leaking berries.
 

Blueberries - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 122.685 Calcium mg 8.700 Vitamin C mg 18.840 Energy kcal 81.200 Iron mg 0.247 Thiamin mg  0.070 Energy kj 339.300 Magnesium mg 7.250 Riboflavin mg  0.072 Protein g 0.972 Phosphorus mg 14.500 Niacin mg  0.521 Fat g 0.551 Potassium mg 129.050 Pantothenic acid mg  0.135 Carbohydrate g 20.488 Sodium mg 8.700 Vitamin B-6 mg  0.052 Fiber g 3.915 Zinc mg 0.160 Folate mcg  9.280 Copper mg 0.088 Vitamin B-12 mcg  0.000       Manganese mg 0.409 Vitamin A IU 145.000       Selenium mcg 0.870 Vitamin A, RE mcg 14.500             Vitamin E mg 1.450

Cherries

Most sweet cherries found in grocery stores are produced in the Western States and are available from May through August. Red tart cherries, also called sour or pie cherries and used mainly in cooked desserts, have a softer flesh, lighter red color, and a tart flavor. They generally are shipped to processing plants and are sold frozen or canned.

Good cherries have bright, glossy, plump-looking surfaces and fresh-looking stems.
A very dark color is your most important indication of good flavor and maturity in sweet cherries. Bing, Black Tartarian, Schmidt, Chapman, and Republican varieties should range from deep maroon or mahogany red to black for richest flavor. Lambert cherries should be dark red. Rainier cherries should be straw-colored.

Avoid over mature cherries lacking in flavor, indicated by shriveling, dried stems, and a generally dull appearance. Decay is fairly common at times on sweet cherries, but because of the normal dark color, decayed areas are often inconspicuous. Soft, leaking flesh, brown discoloration, and mold growth are indications of decay.

 

Cherries - Serving - 1 cup

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 117.102 Calcium mg 21.750 Vitamin C mg 10.150 Energy kcal 104.400 Iron mg 0.566 Thiamin mg  0.072 Energy kj 436.450 Magnesium mg 15.950 Riboflavin mg  0.087 Protein g 1.740 Phosphorus mg 27.550 Niacin mg  0.580 Fat g 1.392 Potassium mg 324.800 Pantothenic acid mg  0.184 Carbohydrate g 23.997 Sodium mg 0.000 Vitamin B-6 mg  0.052 Fiber g 3.335 Zinc mg 0.087 Folate mcg  6.090       Copper mg 0.138 Vitamin B-12 mcg  0.000       Manganese mg 0.133 Vitamin A IU 310.300       Selenium mcg 0.870 Vitamin A, RE mcg 30.450             Vitamin E mg 0.189

Cranberries

A number of varieties of fresh cranberries are marketed in large volume from September through January. They differ considerably in size and color, but are not identified by variety names in your grocery store.

For the best quality look for plump, firm berries with a lustrous color. Duller varieties should at least have some red color.

Avoid brown or dark, discolored berries and soft, spongy, or leaky berries should be sorted out before cooking, because they may produce an off-flavor.

 

Cranberries - Serving - 1 cup chopped

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 95.194 Calcium mg 7.70 Vitamin C mg 14.850 Energy kcal 53.900 Iron mg 0.220 Thiamin mg  0.033 Energy kj 225.500 Magnesium mg 5.500 Riboflavin mg  0.022 Protein g 0.429 Phosphorus mg 9.900 Niacin mg  0.110 Fat g 0.220 Potassium mg 78.100 Pantothenic acid mg  0.241 Carbohydrate g 13.948 Sodium mg 1.100 Vitamin B-6 mg  0.072 Fiber g 4.620 Zinc mg 0.143 Folate mcg  1.870       Copper mg 0.064 Vitamin B-12 mcg  0.000       Manganese mg 0.173 Vitamin A IU 50.600        Selenium mcg 0.660 Vitamin A, RE mcg 5.500 Vitamin E mg 0.110

Grapefruit

Grapefruit is available all year, with most abundant supplies from January through May. While Florida is the major source of fresh grapefruit, there also is substantial production in Texas, California, and Arizona. Several varieties are marketed, but the principal distinction in your grocery store is between those which are "seedless" (having few or no seeds) and the "seeded" type. Another distinction is color of flesh. Pink- or red-fleshed fruit is most common, but white-fleshed varieties are also available.

Grapefruit is picked "tree ripe" and is ready to eat when you buy it in the store.

For best eating look for firm fruits, that are heavy for their size.. Thin-skinned fruits have more juice than coarse-skinned ones. If a grapefruit is pointed at the stem end, it is likely to be thick-skinned. Rough, ridged, or wrinkled skin can also be an indication of thick skin, pulpiness, and lack of juice. Grapefruit often have skin defects such as scale, scars, thorn scratches, or discoloration. This usually does not affect how the fruit tastes.

Soft, water-soaked areas, lack of bright color, and soft, tender peel that breaks easily with finger pressure are symptoms of decay.
 

Grapefruit - Serving - 1/2

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 112.397 Calcium mg 13.530 Vitamin C mg 46.863 Energy kcal 36.900 Iron mg 0.148 Thiamin mg  0.042 Energy kj 154.980 Magnesium mg 9.840 Riboflavin mg  0.025 Protein g 0.677 Phosphorus mg 11.070 Niacin mg  0.235 Fat g 0.123 Potassium mg 158.670 Pantothenic acid mg  0.348 Carbohydrate g 9.446 Sodium mg 0.000 Vitamin B-6 mg  0.052       Zinc mg 0.086 Folate mcg  15.006       Copper mg 0.054 Vitamin B-12 mcg  0.000       Manganese mg 0.012 Vitamin A IU 318.570             Vitamin A, RE mcg 31.980

Grapes

Most table grapes available in grocery stores are of the European type, grown principally in California and Arizona. Only small quantities of Eastern-grown American-type grapes are sold for table use.

European types are firm-fleshed and generally have high sugar content. Common varieties are Thompson seedless (an early, green grape), Red seedless (an early, red grape), Tokay and Cardinal (early, bright-red, seeded grapes), and Emperor (late, deep-red, seeded grapes). These all have excellent flavor when well matured.

American-type grapes have softer flesh and are juicier than European types. The outstanding variety for flavor is the Concord, which is blue-black when fully matured. Delaware and Catawba are also popular.

Look for well-colored, plump grapes that are firmly attached to the stem. White or green grapes are sweetest when the color has a yellowish cast or straw color, with a tinge of amber. Red varieties are better when red is visible on all or most of the grapes. Bunches are more likely to hold together if the stems are predominantly green and pliable.

Avoid soft or wrinkled grapes, or bunches of grapes with stems that are brown and brittle; these are the effects of freezing or drying. Also avoid grapes with bleached areas around the stem ends (indicating injury and poor quality), and leaking berries (a sign of decay).
 

Grapes -Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 74.796 Calcium mg 12.880 Vitamin C mg 3.680 Energy kcal 61.640 Iron mg 0.267 Thiamin mg  0.085 Energy kj 257.600 Magnesium mg 4.600 Riboflavin mg  0.052 Protein g 0.580 Phosphorus mg 9.200 Niacin mg  0.276 Fat g 0.322 Potassium mg 175.720 Pantothenic acid mg  0.022 Carbohydrate g 15.778 Sodium mg 1.840 Vitamin B-6 mg  0.101 Fiber g 0.920 Zinc mg 0.037 Folate mcg  3.588       Copper mg 0.037 Vitamin B-12 mcg  0.000       Manganese mg 0.661 Vitamin A IU 92.000       Selenium mcg 0.184 Vitamin A, RE mcg 9.200             Vitamin E mg 0.313

Kiwifruit

The kiwifruit is a relatively small, ellipsoid-shaped fruit with a bright green, slightly acidic-tasting pulp surrounding many small, black, edible seeds, which in turn surround a pale heart. The exterior of the kiwifruit is unappealing to some, being somewhat "furry" and light to medium brown in color. (While the furry skin is edible, some prefer to peel the fruit before eating.) Domestic kiwifruit is produced primarily in California, but imported kiwifruit is also commonly marketed.

Look for plump, unwrinkled fruit, either firm or slightly yielding. Kiwifruit is fully ripe when it is yielding to the touch but not soft. Firm kiwifruit can be ripened at home in a few days by leaving it at room temperature. Use of a ripening bag or bowl will speed the process.

Avoid kiwi that show signs of shriveling, mold, or excessive softening, all of which indicate spoilage. Some kiwifruit may appear to have a "water-stained" exterior. This is perfectly normal for the fruit and does not affect interior quality in any way.

Kiwifruit contains an enzyme, actinidin, similar to papain in papayas that reacts chemically to break down proteins. (It has been used as a "secret ingredient" to tenderize meat.) Actinidin prevents gelatin from setting, so if you are going to serve kiwifruit in a gelatin dish, cook the fruit for a few minutes before adding it to the gelatin.
 

Kiwifruit - Serving - 1 Cup

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 146.999 Calcium mg 46.020 Vitamin C mg 173.460 Energy kcal 107.970 Iron mg 0.726 Thiamin mg  0.035 Energy kj 451.350 Magnesium mg 53.100 Riboflavin mg  0.088 Protein g 1.752 Phosphorus mg 70.800 Niacin mg  0.885 Fat g 0.779 Potassium mg 587.640 Vitamin B-6 mg  0.159 Carbohydrate g 26.338 Sodium mg 8.850 Folate mcg  67.260 Fiber g 6.018 Zinc mg 0.301 Vitamin B-12 mcg  0.000       Copper mg 0.278 Vitamin A IU 309.750       Selenium mcg 1.062 Vitamin A, RE mcg 31.860             Vitamin E mg 1.982

Lemons

Most of the commercial lemon supply comes from California and Arizona, and is available year-round.

Look for lemons with a rich yellow color, reasonably smooth-textured skin with a slight gloss, and those, which are firm and heavy. A pale or greenish-yellow color indicates very fresh fruit with slightly higher acidity. Coarse or rough skin texture is a sign of thick skin and not much flesh.

Avoid lemons with a darker yellow or dull color, or with hardened or shriveled skin (signs of age), and those with soft spots, mold on the surface, and punctures of the skin (signs of decay).
 

Lemons - Serving - 1 wedge or slice (1/8 of one 2-1/8 dia lemon)

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 6.229 Calcium mg 1.820 Vitamin C mg 3.710 Energy kcal 2.030 Iron mg 0.042 Thiamin mg  0.003 Energy kj 8.470 Magnesium mg 0.560 Riboflavin mg  0.001 Protein g 0.077 Phosphorus mg 1.120 Niacin mg  0.007 Fat g 0.021 Potassium mg 9.660 Pantothenic acid mg  0.013 Carbohydrate g 0.652 Sodium mg 0.140 Vitamin B-6 mg  0.006 Fiber g 0.196 Zinc mg 0.004 Folate mcg  0.742       Copper mg 0.003 Vitamin B-12 mcg  0.000       Manganese mg 0.002 Vitamin A IU 2.030       Selenium mcg 0.028 Vitamin A, RE mcg 0.210             Vitamin E mg 0.017

Limes

Most limes sold at retail are produced in Florida or imported from Mexico, and are marketed when mature. Imported limes are mostly the smaller "seeded" lime.

Look for limes with glossy skin and heavy weight for the size.

Avoid limes with dull, dry skin (a sign of aging and loss of acid flavor), and those showing evidence of decay (soft spots, mold, and skin punctures.)
Melons
Selection of melons for quality and flavor is difficult, challenging the skill of even the most experienced buyer. Although no absolute formula exists, considering several factors when judging a melon will increase the likelihood of success.
 

Limes - Serving - 1 Lime (2" Dia)

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 59.134 Calcium mg 22.110 Vitamin C mg 19.497 Energy kcal 20.100 Iron mg 0.402 Thiamin mg  0.020 Energy kj 84.420 Magnesium mg 4.020 Riboflavin mg  0.013 Protein g 0.469 Phosphorus mg 13.060 Niacin mg  0.134 Fat g 0.134 Potassium mg 68.340 Pantothenic acid mg  0.145 Carbohydrate g 7.062 Sodium mg 1.340 Vitamin B-6 mg  0.029 Fiber g 1.876 Zinc mg 0.074 Folate mcg  5.494       Copper mg 0.044 Vitamin B-12 mcg  0.000       Manganese mg 0.005 Vitamin A IU 6.700       Selenium mcg 0.268 Vitamin A, RE mcg 0.670             Vitamin E mg 0.161

THE MELONS (Cantaloupe, Honey Dew and Watermelon)

Cantaloupe

Cantaloupes, generally available from May through September, are produced principally in California, Arizona, and Texas. Some are also imported early in the season.

There are three major signs of full maturity. First, the stem should be gone, leaving a smooth symmetrical, shallow base called a "full slip." If all or part of the stem base remains, or if the stem scar is jagged or torn, the melon is probably not fully matured. Second, the netting, or veining, should be thick, coarse, and corky, and should stand out in bold relief over some part of the surface. Third, the skin color (ground color) between the netting should have changed from green to yellowish-buff, yellowish-gray, or pale yellow.

A cantaloupe might be mature, but not ripe. A ripe cantaloupe will have a yellowish cast to the rind, a pleasant aroma, and yield slightly to light thumb pressure on the blossom end of the melon. Most cantaloupe are quite firm when freshly displayed in retail stores. While some may be ripe, most have not yet reached their best eating stage. Hold them for 2 to 4 days at room temperature to allow completion of ripening. After conditioning the melons, some people like to place them in the refrigerator for a few hours before serving.

Over ripeness is indicated by a pronounced yellow rind color, a softening over the entire rind, and soft, watery, and insipid flesh. Small bruises normally will not hurt the fruit, but large bruised areas should be avoided, since they generally cause soft, water-soaked areas underneath the rind. Mold growth on the cantaloupe (particularly in the stem scar, or if the tissue under the mold is soft and wet) is a sign of decay.
 

Cantaloupe - Serving - 1 Medium Wedge (1/8 of medium melon)

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 61.948 Calcium mg 7.590 Vitamin C mg 29.118 Energy kcal 24.150 Iron mg 0.145 Thiamin mg  0.025 Energy kj 100.740 Magnesium mg 7.590 Riboflavin mg  0.014 Protein g 0.607 Phosphorus mg 11.730 Niacin mg  0.396 Fat g 0.193 Potassium mg 213.210 Pantothenic acid mg  0.088 Carbohydrate g 5.768 Sodium mg 6.210 Vitamin B-6 mg  0.079 Fiber g 0.552 Zinc mg 0.110 Folate mcg  11.730       Copper mg 0.029 Vitamin B-12 mcg  0.000       Manganese mg 0.032 Vitamin A IU 2224.560       Selenium mcg 0.276 Vitamin A, RE mcg 222.180             Vitamin E mg 0.103

Honey Dew
The outstanding flavor characteristics of honeydews make them highly prized as a dessert fruit. The melon is large (4 to 8 lb.), bluntly oval in shape, and generally very smooth with only occasional traces of surface netting. The rind is firm and ranges from creamy white to creamy yellow, depending on the stage of ripeness. The stem does not separate from the fruit, and must be cut for harvesting.
Honey dew are available to some extent almost all year round, due in part to imports during the winter and spring. Chief sources, however, are California, Arizona, and Texas. The most abundant supplies are available from July through October.

A soft, velvety texture indicates maturity. Slight softening at the blossom end, a faint pleasant fruit aroma, and yellowish-white to creamy rind color indicate ripeness.

Dead-white or greenish-white color and a hard, smooth feel are signs of immaturity. Large, water-soaked, bruised areas are signs of injury; and cuts or punctures through the rind usually lead to decay. Small, superficial, sunken spots do not damage the melon for immediate use, but large decayed spots will.
 

Honeydew Melon - Serving - 1 Wedge (1/8 of 5-1/4 dia melon)

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 112.075 Calcium mg 7.500 Vitamin C mg 31.000 Energy kcal 43.750 Iron mg 0.087 Thiamin mg  0.096 Energy kj 182.500 Magnesium mg 8.750 Riboflavin mg  0.022 Protein g 0.575 Phosphorus mg 12.500 Niacin mg  0.750 Fat g 0.125 Potassium mg 338.750 Pantothenic acid mg  0.259 Carbohydrate g 11.475 Sodium mg 12.500 Vitamin B-6 mg  0.074 Fiber g 0.750 Zinc mg 0.087 Folate mcg  7.500       Copper mg 0.051 Vitamin B-12 mcg  0.000       Manganese mg 0.022 Vitamin A IU 50.000       Selenium mcg 0.500 Vitamin A, RE mcg 5.000             Vitamin E mg 0.188

Watermelons

Watermelons are available to some degree from early May through September, but peak supplies come in June, July, and August. Judging the quality of a watermelon is very difficult unless it is cut in half or quartered.

Look for firm, juicy flesh with good red color that is free from white streaks; and seeds that are dark brown or black. Seedless watermelons often contain small white, immature seeds, which are normal for this type.

Avoid melons with pale-colored flesh, white streaks (or "white heart"), and whitish seeds (indicating immaturity). Dry, mealy flesh, or watery stringy flesh is a sign of over maturity or aging after harvest.

If you want to buy an uncut watermelon, here are a few appearance factors, which may be helpful (though not totally reliable) in guiding you to a satisfactory selection. The watermelon surface should be relatively smooth; the rind should have a slight dullness (neither shiny nor dull); the ends of the melon should be filled out and rounded; and the underside, or "belly" of the melon should have a creamy color.
 

Watermelon - Serving - 1 Wedge (1/16 of Melon)

NUTRITION

MINERALS

VITAMINS

Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams Water g 261.719 Calcium mg 22.880 Vitamin C mg 27.456 Energy kcal 91.520 Iron mg 0.486 Thiamin mg  0.229 Energy kj 383.240 Magnesium mg 31.460 Riboflavin mg  0.057 Protein g 1.773 Phosphorus mg 25.740 Niacin mg  0.572 Fat g 1.230 Potassium mg 331.760 Pantothenic acid mg  0.606 Carbohydrate g 20.535 Sodium mg 5.720 Vitamin B-6 mg  0.412 Fiber g 1.430 Zinc mg 0.200 Folate mcg  6.292       Copper mg 0.092 Vitamin B-12 mcg  0.000       Manganese mg 0.106 Vitamin A IU 1046.760       Selenium mcg 0.286 Vitamin A, RE mcg 105.820             Vitamin E mg 0.429