Servings sizes, Vitamins, Folate and Calories of Fruits and Vegetables

Item	5 A DAY	Weight	Calories	Fiber	Vitamin A	Vitamin C	Potassium	Folate
	Serving Size	Grams		Grams	IU	Mg	Mg	Mcg
Apple	1 medium	138	72	3.3	75	6	148	4
Asparagus cooked	5 med spears	75	16	1.5	754	6	168	112
Avocado	1/5 medium	35	58	2.4	51	3	175	31
Banana	1 medium	118	105	3.1	76	10	422	24
Bell Pepper Green	1/2 cup chopped	75	15	1.3	276	60	130	8
Bell peppers, red	½ cup, chopped	75	19	1.5	2333	142	157	13
Broccoli	1/2 cup chopped	78	27	2.6	1534	51	229	84
Cabbage Green cooked	1/2 cup chopped	75	16	1.4	105	15	73	15
Cabbage, red, raw	1 cup, chopped	89	28	1.9	993	51	216	16
Cantaloupe	1/2 cup cubed	80	27	0.7	2706	30	214	17
Carrot	1 medium	61	25	1.7	7342	4	195	12
Cauliflower	1/2 cup chopped	62	20	2	87	45	172	25
Celery raw	2 med stalks	80	11	1.3	359	3	208	29
Cherries	approx 10	73	46	1.5	46	5	161	3
Cucumbers	1/2 cup sliced	52	8	0.3	55	2	76	4
Grapefruit	1/2 medium	128	41	1.4	1187	44	178	13
Grapes	approx 15	77	53	0.7	51	8	147	2
Green Beans cooked	1/2 cup	63	22	2	438	6	91	21
Honeydew Melon	1/2 cup cubed	89	32	0.7	44	16	202	17
Kale, cooked	½ cup, chopped	65	18	1.3	8854	27	148	8
Kiwifruit	1 large	91	56	3.1	159	68	302	35
Lemon	1 medium	58	17	1.6	13	31	80	6
Lettuce green leaf	1 cup shredded	36	5	0.5	2666	7	70	14
Lettuce Iceberg	1 cup shredded	72	10	0.9	361	2	102	21
Lime	1 medium	67	20	1.9	34	20	68	5
Mushrooms raw	1/2 cup chopped	35	8	0.4	0	1	110	6
Nectarine	1 medium	136	60	2.3	452	7	273	7
Okra, cooked	½ cup	50	16	1.6	188	11	152	44
Onions white	1/2 cup chopped	80	34	1.1	2	5	115	15
Onions green	1/2 cup chopped	50	16	1.3	498	9	138	32
Orange	1 medium	131	62	3.1	295	70	237	39
Peach	1 medium	98	38	1.5	319	7	186	4
Pear	1 medium	166	96	5.1	38	7	198	12
Pineapple	1/2 cup chopped	78	35	1	40	13	97	9
Plums	2 medium	132	61	1.8	455	13	207	7
Potatoes baked	1/2 cup	61	57	0.9	0	8	239	5
Pumpkin, cooked	½ cup, boiled	123	24	1.3	6115	6	282	0
Radishes	1/2 cup sliced	58	9	0.9	4	9	135	14
Raspberries	½ cup	62	32	4	20	16	93	13
Spinach, cooked	1/2 cup	90	21	2.2	9433	9	419	131
Strawberries	1/2 cup whole	72	23	1.4	9	42	110	17
Sweet Potatoes baked	1/2 cup	100	90	3.3	19218	20	475	6
Swiss chard, cooked	½ cup, chopped	88	18	1.8	5358	16	480	8
Tangerines	1 medium	84	45	1.5	572	22	139	13
Tomatoes	1 medium	123	22	1.5	1025	16	292	18
Watermelon	1/2 cup cubed	77	23	0.3	438	6	86	2
Zucchini cooked	1/2 cup sliced	90	14	1.3	1005	4	228	15

References:

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