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FRUIT

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FRUIT
Calories Kcal Protein gm Carb. Gm Fiber gm Sugars gm Total Fat gm Sat Fat gm Monounsgm Polyungm Omega-3 FA gm Potassium     gm Sodium mg Vit K  mg
Apple, 1 med. (154 g.) 71.8 0.359 19.1 3.312 14.3 0.235 0.039 0.01 0.07 0.012 147.7 1.38 3.036
Avocado, 1-California, 173 g, w/o seed 288.9 3.291 14.9 11.8 0.519 26.7 3.678 17 3.142 0.408 897.1 13.8 36.3
Avocado, 1-Florida, 304 g w/o seed 364.8 6.779 23.8 17 7.357 30.6 5.958 16.8 5.095 0.292 1067 6.08 ND
Banana, 1,  Peeled, 118 g 105 1.286 27 3.068 14.4 0.389 0.132 0.038 0.086 0.032 422.4 1.18 0.59
Banana, Plaintain, Peeled, 1   179 g 218.4 2.327 57.1 4.117 26.8 0.662 0.256 0.057 0.124 0.045 893.2 7.16 1.253
Blackberries, 1 cup, 144 g 61.9 2.002 13.8 7.632 7.027 0.706 0.02 0.068 0.403 0.135 233.3 1.44 28.5
Blackberries, 1-ounce (28.3 g), Native 15.6 0.142 3.089 ND ND 0.283 ND ND ND 0 ND 0.283 ND
Blueberries, 1 cup, 145 g 82.7 1.073 21 3.48 14.4 0.479 0.041 0.068 0.212 0.084 111.7 1.45 28
Boysenberries, 1 cup, 144 g 74.9 1.037 18.4 7.2 ND 0.562 0.014 0.058 0.317 0 282.2 0 ND
Cantaloupe, 1 Melon,. 552 g 187.78 4.637 45 4.968 43.4 1.049 0.283 0.017 0 0.254 1474 88.3 13.8
Casaba, 1 cup, cubed, 170 g 47.6 1.887 11.2 1.53 9.673 0.17 0.043 0.003 0.066 0.037 309.4 15.3 4.25
Cherimoya, 1, 156 g 115.4 2.574 27.6 3.588 ND 0.967 ND ND ND 0 419.6 6.24 ND
Cherries, 1 cup, witih pits,  170 g 73.7 1.24 18.7 2.457 15 0.234 0.044 0.055 0.061 0.03 259.7 0 2.457
Coconut, 1-fresh, meat, 397 g. 1405 13.2 60.5 35.7 24.7 133 117.9 5.657 1.453 0 1413 79.4 0.794
Cranberries,1-cup whole, 95 g 43.7 0.37 11.6 4.37 3.838 0.123 0.01 0.017 0.052 0.021 80.8 1.9 4.845
Crenshaw melon, 1 cup, 170 g 44.2 1.53 10.5 1.36 ND 0.17 0.085 0.017 0.017 0 357 20.4 ND
Figs, 1 medium, 50 g, 37 0.375 9.59 1.45 8.13 0.15 0.03 0.033 0.072 0 116 0.5 2.35
Figs, Dried, 1, 8.4 g 20.9 0.277 5.365 0.823 4.025 0.078 0.012 0.013 0.029 0 57.1 0.84 1.31
Grapes, Concord, 1 cup, 92 g 58 0.58 15.8 0.644 ND 0.322 0.105 0.013 0.094 0 175.7 1.84 ND
Grapes, Thompson, Red flame 1-cup 160g 113.6 1.056 28.4 0.96 ND 0.928 0.302 0.037 0.27 0 296 3.2 ND
Grapefruit, Cal, Ariz, 1/2 Fruit 123 g. 45.5 0.615 11.9 ND ND 0.123 0.017 0.016 0.03 0.006 180.8 1.23 ND
Grapefruit, Cal, Florida, Pink, Red 123 g 36.9 0.677 9.225 1.353 ND 0.123 0.017 0.016 0.03 0.006 156.2 0 ND
Guava, Common, 1-cup  165 g. 112.2 4.207 23.6 8.91 14.7 1.567 0.449 0.144 0.662 0.185 688 3.3 4.29
Guava, Strawberry, 1-cup, 244 g 124.4 2.001 29 13.2 ND 1464 0.42 0.134 0.617 0 693 7.32 ND
Honeydew, 1/4 med, 320 g 115.2 1.728 29.1 2.56 26 0.448 0.122 0.01 0.189 0.106 729.6 57.6 9.28
Kiwi, 1 peeled, (Chinese gooseberry), 76 g. 46.4 0.866 11.1 2.28 6.832 0.395 0.022 0.036 0.218 0.032 237.1 2.28 30.6
Kumquat, 1 without refuse, 19 g 13.5 0.357 3.021 1.235 1.778 0.163 0.02 0.029 0.032 0.009 35.3 1.9 0
Lemon, peeled, 58 g 16.8 0.638 5.406 1.624 11.45 0.174 0.023 0.006 0.052 0.015 80 1.16 0
Lemon Zest (peel( 1-tablespoon  6 g 2.82 0.09 0.96 0.636 0.25 0.018 0.002 0.001 0.005 0.003 9.6 0.36 0
Lime, 1 fruit, peeled  67 g 20.1 0.469 7.062 1.876 1.132 0.134 0.015 0.013 0.037 0.013 68.3 1.34 0.402
Loquat, 1, peeled, 16 g 7.52 0.069 1.942 0.272 ND 0.032 0.006 0.001 0.015 0.002 42.6 0.16 ND
Mango, 1-cup 165 g 107.2 0.841 28 2.97 24.4 0.446 0.109 0.167 0.084 0.061 257.4 3.3 6.93
Nectarine, 1, 136 g 59.8 1.442 14.3 2.312 10.7 0.435 0.034 0.12 0.154 0.003 273.4 0 2.992
Orange, 1, All Variteies, 131 g 61.6 1.231 15.4 3.144 12.2 0.157 0.02 0.03 0.033 0.009 237.1 0 0
Orange, Navel, Calif., 1, 140 g 68.6 1.274 17.6 3.08 11.9 0.21 0.024 0.042 0.043 0.013 232.4 1.4 0
Orange, Valencia, Peeled, 1, 121 g. 59.3 1.258 14.4 3.025 ND 0.363 0.042 0.067 0.073 0.019 216.6 0 ND
Orange, Florida, Peeled, 1,  185 g 85.1 1.295 21.3 4.44 16.9 0.389 0.046 0.072 0.078 0.02 312.6 0 0
Papaya, 1, peeled, cubed,  304 g 118.6 1.854 29.8 5.472 17.9 0.426 0.131 0.116 0.094 0.076 781.3 9.12 7.904
Passion Fruit/Granadilla, 1Peeled, 236 g 228.9 5.192 55.2 24.5 26.4 1.652 0.139 0.203 0.97 0.002 821.3 66.1 1.652
Peach, 1, peeled   98 g 38.2 0.892 9.349 1.47 8.222 0.245 0.019 0.066 0.084 0.002 186.2 0 2548
Pear, 1, 166 g 96.3 0.631 25.7 5.146 16.3 0.199 0.01 0.043 0.048 0 1978.5 1.66 7.47
Pear, Asian,  122 g 51.2 0.61 13 4.392 8.601 0.281 0.015 0.06 0.067 0.001 147.6 0 5.49
Persimmon, Japanese, peeled, 1, 168 g. 117.6 0.974 31.2 6.048 21.1 0.319 0.034 0.062 0.072 0.007 279.5 1.68 4.368
Persimmon, Native, 1, 25 g 31.8 0.2 8.375 ND ND 0.1 ND ND ND 0 77.5 0.25 ND
Pineapple, 1fruit, peeled,  472 g 226.6 2.549 59.6 6.608 43.7 0.566 0.042 0.066 0.198 0.085 542.8 4.72 3.304
Plum, 1 fruit,   66 g 30.4 0.462 7.537 0.924 6.547 0.185 0.011 0.088 0.029 0 103.6 0 4.224
Pomegranate, 1, peeled   154 g 104.7 1.463 26.4 0.924 25.5 0.462 0.059 0.071 0.097 0 398.9 4.62 7.084
Prickly Pear, 1 peeled, 103 g 42.2 0.752 9.857 3.708 ND 0.525 0.069 0.077 0.219 0.024 226.6 5.15 ND
Quince, 1, peeled,  92 g 52.4 0.368 14.1 1.748 ND 0.092 0.009 0.033 0.046 0 181.2 3.68 ND
Raspberries, 1-cup,  123 g 64 1.476 14.7 7.995 5.437 0.799 0.023 0.079 0.461 0.155 185.7 1.23 9.594
Strawberries, 1 berry,  12 g 3.84 0.08 0.922 0.24 0.559 0.036 0.002 0.005 0.019 0.008 18.4 0.12 0.264
Strawberries, frozen, package  567 g 198.4 2.438 51.8 11.9 25.9 0.624 0.034 0.085 0.306 0.13 839.2 11.3 12.5
Tamarind, 1-cup, 120 g 286.8 3.36 75 6.12 68.9 0.72 0.326 0.217 0.071 0 753.6 33.6 3.36
Tangerine, Mandarin 1fruit, peeled  84 g 44.5 0.68 11.2 1.512 8.887 0.26 0.033 0.05 0.055 0.015 139.4 1.68 0
Tangelo,  1 fruit,  95 g 44.6 0.893 11.2 2.28 ND 0.114 0.014 0.022 0.024 0 171.9 0 ND
Tomatillo, 1, 34 g 10.9 0.326 1.986 0.646 1.336 0.347 0.047 0.053 0.142 0.005 91.1 0.34 3.332
Tomato, 1, 123 g (2 to 3.5" diameter) 22.1 1.082 4.822 1.476 3.235 0.246 0.057 0.063 0.166 0.004 291.5 6.15 9.717
Tomato, Cherry, 10, 170 g 35.7 1.445 7.888 1.87 ND 0.561 0.077 0.085 0.23 0.009 377.4 15.3 ND
Watermelon, 1/16th wedge,  286 g 85.8 1.745 21.6 1.144 17.7 0.429 0.046 0.106 0.143 0 320.3 2.86 0.286