HOW TO BUY FRUITS


If you walk into any grocery store you’ll find fresh fruits and vegetables available in fairly constant supply throughout the year. Fresh fruits add color and variety to any meal and because of their natural sweetness, are great for dessert and are a good
low-fat snack alternative.

Here are a few tips to keep in mind

There is no substitute for your own expertise when choosing the right quality of fresh fruit or vegetables. In addition it seldom pays to buy perishable fruits and vegetables just because the price is low. Unless the lower price is a result of overabundance, the so-called bargain may be undesirable.

Buy only what you need. Refrigeration makes it possible to keep an adequate supply of most perishable fruits and vegetables on hand, but never buy more than you can properly refrigerate and use without waste -- even if the product is cheaper in quantity.

Keep on the lookout for deterioration. Even with the most modern handling methods, product quality can decline rapidly while on display. Sometimes, this off quality can be bought for less money, but the waste in preparation may offset the price reduction.
Often a very attractive fruit or vegetable may not taste good because of a varietals characteristic, or because of some internal condition such as over maturity. On the other hand, a poor appearance due to poor color or superficial blemishes may be delicious.

Quality is usually higher and prices are more reasonable when fruits and vegetables are bought in season. Out-of-season produce is generally more expensive. When you must handle a fruit or vegetable to judge its quality, use care to prevent injury. Rough handling causes spoilage and waste and you pay for carelessness in the long run.

Fresh fruits and fruit juices contain many vitamins and minerals, they are low in fat (except avocados) and sodium, and they provide dietary fiber. Whole, unpeeled fruit is higher in fiber than peeled fruit or fruit juice. It is recommended that you consume 2 to 4 servings from the fruit group each day. Count as a serving an individual unit (one medium apple, pear, banana, orange), a fraction of a unit (grapefruit half, melon wedge), 1/2-cup berries, and 1/2 cup chopped or cooked fruit, or 3/4-cup fruit juice.

Under federal guidelines, a substantial number of retailers must provide nutrition information for the 20 most frequently eaten raw fruits. These fruits are: bananas, apples, watermelons, oranges, cantaloupes, grapes, grapefruit, strawberries, peaches, pears, nectarines, honeydew melons, plums, avocados, lemons, pineapples, tangerines, sweet cherries, kiwifruit, and limes. Information about other fruits may also be provided. The nutritional information may appear on posters, brochures, leaflets, or stickers near the fruit display. It may include serving size; calories per serving; amount of protein, total carbohydrates, total fat, and sodium per serving; and percent of the Recommended Daily Allowances for iron, calcium, and vitamins A and C per serving.

The following alphabetical list of fruits is designed as a reference to help you shop more intelligently.

Apples
 

The many varieties of apples differ widely in appearance, flesh characteristics, seasonal availability, and suitability for different uses.

The best varieties to eat fresh are the commonly available: Red Delicious, McIntosh, Granny Smith, Empire, and Golden Delicious. For making pies and applesauce, use tart or slightly acid varieties such as Gravenstein, Grimes Golden, Jonathan, and Newtown.
For baking, the firmer fleshed varieties -- Rome Beauty, Northern Spy, Rhode Island Greening, Winesap, and York Imperial -- are widely used.

Look for firm, crisp, well-colored apples. Flavor varies in apples, and depends on the stage of maturity at the time that the fruit is picked. Apples must be mature when picked to have a good flavor, texture, and storing ability. Immature apples lack color and are usually poor in flavor. They may have a shriveled appearance after being held in storage.

Avoid overripe apples (indicated by a yielding to slight pressure on the skin, and soft, mealy flesh) and apples affected by freeze (indicated by internal breakdown and bruised areas).

Scald on apples (irregularly shaped tan or brown areas) may not seriously affect the taste.
 

Apple - Serving - 1 medium apple

NUTRITION   MINERALS   VITAMINS

 Nutrient

Units

Grams

 Nutrient

Units

Grams

 Nutrient

Units

Grams

Water

g

115.823

Calcium

mg

9.660

Vitamin C

mg

7.866

Energy

kcal

81.420

Iron

mg

0.248

Thiamin

mg 

0.023

Energy

kj

340.860

Magnesium

mg

6.900

Riboflavin

mg 

0.019

Protein

g

0.262

Phosphorus

mg

9.660

Niacin

mg 

0.106

Fat

g

0.497

Potassium

mg

158.700

Pantothenic acid

mg 

0.084

Carbohydrate

g

21.045

Sodium

mg

0.000

Vitamin B-6

mg 

0.066

Fiber

g

3.726

Zinc

mg

0.055

Folate

mcg 

3.864

 

 

 

Copper

mg

0.057

Vitamin B-12

mcg 

0.000

 

 

 

Manganese

mg

0.062

Vitamin A

IU

73.140

 

 

 

Selenium

mcg

0.414

Vitamin A, RE

mcg

6.900

 

 

 

 

 

 

Vitamin E

mg

0.442


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



Nectarines

Nectarines, which are available from June through September from California, combines characteristics of both the peach and the plum.

Look for rich color and plumpness, and a slight softening along the "seam" of the fruit. Most varieties have an orange-yellow background color between the red areas, but some varieties have a greenish background color. Bright-looking fruits, which are firm to moderately hard, will probably ripen within 2 or 3 days at room temperature.

Avoid hard, dull fruits or slightly shriveled fruits (which may be immature -- picked too soon -- and of poor eating quality) and soft or overripe fruits or those with cracked or punctured skin or other signs of decay. Russeting or staining of the skin may affect the appearance but not detract from the internal quality of the nectarine.
 

Nectarines - Serving - 1 Nectarine (2-1/2 Dia)

NUTRITION

MINERALS

VITAMINS

 Nutrient

Units

Grams

 Nutrient

Units

Grams

 Nutrient

Units

Grams

Water

g

117.341

Calcium

mg

6.800

Vitamin C

mg

7.344

Energy

kcal

66.640

Iron

mg

0.204

Thiamin

mg 

0.023

Energy

kj

278.800

Magnesium

mg

10.880

Riboflavin

mg 

0.056

Protein

g

1.278

Phosphorus

mg

21.760

Niacin

mg 

1.346

Fat

g

0.626

Potassium

mg

288.320

Pantothenic acid

mg 

0.215

Carbohydrate