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Q: Vitamin & mineral content of raw fruits & vegetables ( Answered,   0 Comments )
Subject: Vitamin & mineral content of raw fruits & vegetables
Category: Health > Fitness and Nutrition
Asked by: mychirosite-ga
List Price: $20.00
Posted: 27 Nov 2005 17:13 PST
Expires: 27 Dec 2005 17:13 PST
Question ID: 598308
I need the vitamin and mineral contents of raw fruits and vegetables.
Not cooked, canned or processed. Contents of the most commonly used
fruits and vegetables.
Subject: Re: Vitamin & mineral content of raw fruits & vegetables
Answered By: bobbie7-ga on 27 Nov 2005 18:44 PST

The most authoritative source for the type of information you?re
asking about is the  USDA National Nutrient Database.

Search the USDA National Nutrient Database Online

This interface allows simple searches. Enter up to 5 keywords which
best describe your food item. Select a Food Group. Then click on the
Submit button.

For example:

For keyword enter apple raw 
Select ?fruit & fruit juices? where it says select food group. 
Click on ?SUBMIT?
Now choose apple raw with skin and press SUBMIT:
Select Amount (1 medium) and press SUBMIT

Water                       g 110.94 
Energy                   kcal  61 
Energy                     kj 256 
Protein                     g 0.35 
Total lipid (fat)           g 0.17 
Ash                         g 0.22 
Carbohydrate, by difference g 16.33 
Fiber, total dietary        g 1.7 
Sugars, total               g 12.93 
Sucrose                     g 1.05 
Glucose (dextrose)          g 4.16 
Fructose                    g 7.72 
Lactose                     g 0.00 
Maltose                     g 0.00 
Galactose                   g 0.00 

Calcium, Ca                mg 6 
Iron, Fe                   mg 0.09 
Magnesium, Mg              mg 5 
Phosphorus, P              mg 14 
Potassium, K               mg 115 
Sodium, Na                 mg 0 
Zinc, Zn                   mg 0.06 
Copper, Cu                 mg 0.040 
Manganese, Mn              mg 0.049 
Selenium, Se              mcg 0.0 
Vitamin C, 
total ascorbic acid        mg 5.1 
Thiamin                    mg 0.024 
Riboflavin                 mg 0.036 
Niacin                     mg 0.116 
Pantothenic acid           mg 0.091 
Vitamin B-6                mg 0.047 
Folate, total             mcg 0 
Folic acid                mcg 0 

Folate, food              mcg 0 
Folate, DFE               mcg_DFE 0 
Vitamin B-12              mcg 0.00 
Vitamin B-12, added       mcg 0.00 
Vitamin A, IU              IU 49 
Vitamin A, RAE            mcg_RAE 3 
Retinol                   mcg 0 
Vitamin E 
(alpha-tocopherol)         mg 0.06 
Vitamin E, added           mg 0.00 
Tocopherol, beta           mg 0.01 
Tocopherol, gamma          mg 0.00 
Tocopherol, delta          mg 0.00 
Vitamin K (phylloquinone)  mcg 0.8 

Fatty acids, 
total saturated            g 0.027 

Fatty acids, 
total monounsaturated      g 0.006 
Fatty acids, 
total polyunsaturated      g 0.047 
Cholesterol               mg 0 

Amino acids  
Tryptophan                 g 0.001 
Threonine                  g 0.008 
Isoleucine                 g 0.008 
Leucine                    g 0.018 
Lysine                     g 0.017 
Methionine                 g 0.001 
Cystine                    g 0.001 
Phenylalanine              g 0.009 
Tyrosine                   g 0.001 
Valine                     g 0.015 
Arginine                   g 0.008 
Histidine                  g 0.006 
Alanine                    g 0.015 
Aspartic acid              g 0.095 
Glutamic acid              g 0.033 
Glycine                    g 0.012 
Proline                    g 0.008 
Serine                     g 0.014 

Alcohol, ethyl             g 0.0 
Caffeine                   mg 0 
Theobromine                mg 0 
Carotene, beta             mcg 22 
Carotene, alpha            mcg 0 
Cryptoxanthin, beta        mcg 17 
Lycopene                   mcg 0 
Lutein + zeaxanthin        mcg 23

USDA National Nutrient Database Online Search

Or you may also download reports for each food item arranged by food group.

Below you will find the direct links for fruit and for vegetables.

Fruits and Fruit Juices

Vegetables and Vegetable Products

Source of information:

U.S. Department of Agriculture, Agricultural Research Service. 2005. 
USDA National Nutrient Database for Standard Reference, Release 18.

Nutrient Data Laboratory Home Page

Search criteria:
USDA Nutrient Database

I hope the information provided is helpful!

Best regards, 

Request for Answer Clarification by mychirosite-ga on 27 Nov 2005 20:22 PST
I should have been more clear. I already found the USDA database. I
was looking for a chart or table already filled in with all the most
commonly used fruits and vegetables on one page. Not doing a one by
one search. The USDA nutrient values are "off", set lower then actual

My mistake, should have went into more detail in my question.

Clarification of Answer by bobbie7-ga on 27 Nov 2005 20:45 PST
Fruit Nutrition Facts
Nutrient information for the most common fruits.

Cooking Vegetables 
Click on links for nutritional information

Salad Vegetables
Click on links for nutritional information

I hope this additional information is helpful!
There are no comments at this time.

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