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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:

The Medical Advisor - The complete guide to Alternative & Conventional Treatments

Himalaya Herbals Company



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