Fruits
ac..av, ba..bo, br..ch, cl..da, da..gr, gr..ki, ku..lo, ma..ol, or..pe, pe..pl, po..ro, sa..wa
| pomegranate | prickly pear | prune | pummelo | quinces | raisins, golden (seedless) |
raisins (seeded) |
raisins (seedless) |
raspberries | rose-apple | |
| Serving Size | 1/2 fruit (141 g) | 1 fruit (103 g) | 5 fruit (47.5 g) | 1/2 cup (95 g) | 1 fruit (92 g) | 1/4 cup (36.25 g) | 1/4 cup (36.25 g) | 1/4 cup (36.25 g) | 20 fruit (38 g) | 75 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 117 | 42 | 114 | 36 | 52 | 109 | 107 | 108 | 20 | 19 |
| Protein (g) | 2.35 (5%) | 0.75 (2%) | 1.04 (2%) | 0.72 (1%) | 0.37 (1%) | 1.23 (2%) | 0.91 (2%) | 1.11 (2%) | 0.46 (1%) | 0.45 (1%) |
| Total Fat (g) | 1.65 (2%) | 0.53 (1%) | 0.18 | 0.04 | 0.09 | 0.17 | 0.20 | 0.17 | 0.25 | 0.22 |
| Total Carbohydrates (g) | 26.37 | 9.86 | 30.34 | 9.14 | 14.08 | 28.83 | 28.45 | 28.70 | 4.54 | 4.28 |
| Dietary Fiber (g) | 5.6 (20%) | 3.7 (13%) | 3.4 (12%) | 0.9 (3%) | 1.7 (6%) | 1.4 (5%) | 2.5 (9%) | 1.3 (5%) | 2.5 (9%) | - |
| Sugar (g) | 19.27 | - | 18.11 | - | - | 21.46 | - | 21.46 | 1.68 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 14.4 (16%) | 14.4 (16%) | 0.3 | 58.0 (64%) | 13.8 (15%) | 1.2 (1%) | 2.0 (2%) | 0.8 (1%) | 10.0 (11%) | 16.7 (19%) |
| Thiamin (mg) | 0.094 (8%) | 0.014 (1%) | 0.024 (2%) | 0.032 (3%) | 0.018 (2%) | 0.003 | 0.041 (3%) | 0.038 (3%) | 0.012 (1%) | 0.015 (1%) |
| Riboflavin (mg) | 0.075 (6%) | 0.062 (5%) | 0.088 (7%) | 0.026 (2%) | 0.028 (2%) | 0.069 (5%) | 0.066 (5%) | 0.045 (3%) | 0.014 (1%) | 0.022 (2%) |
| Niacin (mg) | 0.413 (2%) | 0.474 (2%) | 0.894 (4%) | 0.209 (1%) | 0.184 (1%) | 0.414 (2%) | 0.404 (2%) | 0.278 (1%) | 0.227 (1%) | 0.600 (3%) |
| Pantothenic Acid (mg) | 0.532 (11%) | - | 0.200 (4%) | - | 0.075 (2%) | 0.051 (1%) | 0.016 | 0.034 (1%) | 0.125 (3%) | - |
| Vitamin B6 (mg) | 0.106 (6%) | 0.062 (4%) | 0.097 (6%) | 0.034 (2%) | 0.037 (2%) | 0.117 (7%) | 0.068 (4%) | 0.063 (4%) | 0.021 (1%) | - |
| Folate (mcg) | 54 (14%) | 6 (2%) | 2 (1%) | - | 3 (1%) | 1 | 1 | 2 (1%) | 8 (2%) | - |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 44 (1%) | 371 (7%) | 8 | 37 (1%) | 0 | 0 | 0 | 13 | 254 (5%) |
| Vitamin E (mg) | 0.85 (3%) | - | 0.20 (1%) | - | - | 0.04 | - | 0.04 | 0.33 (1%) | - |
| Vitamin K (mcg) | 23.1 (19%) | - | 28.3 (24%) | - | - | 1.3 (1%) | - | 1.3 (1%) | 3.0 (3%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 14 (1%) | 58 (4%) | 20 (2%) | 4 | 10 (1%) | 19 (1%) | 10 (1%) | 18 (1%) | 10 (1%) | 22 (2%) |
| Iron (mg) | 0.42 (2%) | 0.31 (2%) | 0.44 (2%) | 0.10 (1%) | 0.64 (4%) | 0.65 (4%) | 0.94 (5%) | 0.68 (4%) | 0.26 (1%) | 0.05 |
| Magnesium (mg) | 17 (4%) | 88 (22%) | 19 (5%) | 6 (2%) | 7 (2%) | 13 (3%) | 11 (3%) | 12 (3%) | 8 (2%) | 4 (1%) |
| Phosphorus (mg) | 51 (4%) | 25 (2%) | 33 (3%) | 16 (1%) | 16 (1%) | 42 (3%) | 27 (2%) | 37 (3%) | 11 (1%) | 6 |
| Potassium (mg) | 333 (7%) | 227 (5%) | 348 (7%) | 205 (4%) | 181 (4%) | 270 (6%) | 299 (6%) | 272 (6%) | 57 (1%) | 92 (2%) |
| Sodium (mg) | 4 | 5 | 1 | 1 | 4 | 4 | 10 | 4 | 0 | 0 |
| Zinc (mg) | 0.49 (4%) | 0.12 (1%) | 0.21 (2%) | 0.08 (1%) | 0.04 | 0.12 (1%) | 0.07 (1%) | 0.08 (1%) | 0.16 (1%) | 0.04 |
| Copper (mg) | 0.223 (25%) | 0.082 (9%) | 0.133 (15%) | 0.046 (5%) | 0.120 (13%) | 0.132 (15%) | 0.109 (12%) | 0.115 (13%) | 0.034 (4%) | 0.012 (1%) |
| Manganese (mg) | 0.168 (7%) | - | 0.142 (6%) | 0.016 (1%) | - | 0.112 (5%) | 0.097 (4%) | 0.108 (5%) | 0.255 (11%) | 0.022 (1%) |
| Selenium (mcg) | 0.7 (1%) | 0.6 (1%) | 0.1 | - | 0.6 (1%) | 0.3 (1%) | 0.2 | 0.2 | 0.1 | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.169 (1%) | 0.069 | 0.042 | - | 0.009 | 0.055 | 0.065 | 0.021 | 0.007 | - |
| Monounsaturated Fat (g) | 0.131 | 0.077 | 0.025 | - | 0.033 | 0.007 | 0.008 | 0.018 | 0.024 | - |
| Polyunsaturated Fat (g) | 0.111 | 0.219 | 0.029 | - | 0.046 | 0.049 | 0.058 | 0.013 | 0.142 | - |
Unless specified, all fruits in this table are raw.
Unless specified, all canned fruits in this table are packed in water, solids
and liquids, no added sweeteners.
Frozen fruit in this table is unsweetened.
