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Fruits and Vegetables

Fruit List

How It Helps:

Apple

How It Helps:

Banana

How It Helps:

Cherry

How It Helps:

Cranberry

How It Helps:

Apricot

How It Helps:

Blackberry

How It Helps:

Citrus Fruit

How It Helps:

Dates

How It Helps:

Avocado

How It Helps:

Blueberry

How It Helps:

Coconut

How It Helps:

Elderberry

Vitamin & Mineral Chart

*Based on 100g

Title	Fiber	Calcium	Iron	Magnesium	Phosphorus	Potassium	Sodium	Zinc	Copper	Manganese	Selenium	Choline
Apple	2.4 g	6 mg	0.12 mg	5 mg	11 mg	107 mg	1 mg	0.04 mg	0.03 mg	0.04 mg		3.4 mg
Apricot	2 g	13 mg	0.39 mg	10 mg	23 mg	259 mg	1 mg	0.2 mg	0.08 mg	0.08 mg	0.1 mcg	2.8 mg
Avocado	7 g	12 mg	0.6 mg	29 mg	52 mg	485 mg	7 mg	0.6 mg	0.19 mg	0.14 mg	0 mcg	14 mg
Banana	3 g	5 mg	0.3 mg	27 mg	22 mg	358 mg	1 mg	0.2 mg	0.08 mg	0.25 mg	1 mcg	10 mg
Blackberry	5 g	29 mg	0.6 mg	20 mg	22 mg	162 mg	1 mg	0.5 mg	0.17 mg	0.65 mg	0 mcg	9 mg
Blueberry	2 g	6 mg	0.3 mg	6 mg	12 mg	77 mg	1 mg	0.2 mg	0.06 mg	0.34 mg	0 mcg	6 mg
Cherry	2.1 g	12 mg	0.11 mg	12.1 mg	23 mg	230 mg	<2.5 mg	0.06 mg	0.07 mg	0.07 mg
Citrus Fruit
Coconut	9 g	14 mg	2.43 mg	32 mg	113 mg	356 mg	20 mg	1.1 mg	0.44 mg	1.5 mg	10.1 mcg	12.1 mg
Cranberry	3.6 g	8 mg	0.23 mg	6 mg	11 mg	80 mg	2 mg	0.09 mg	0.06 mg	0.27 mg	0.1 mcg	5.5 mg
Dates	6.7 g	64 mg	0.9 mg	54 mg	62 mg	696 mg	1 mg	0.44 mg	0.36 mg	0.3 mg		9.9 mg
Elderberry	7 g	38 mg	1.6 mg	5 mg	39 mg	280 mg	6 mg	0.11 mg	0.07 mg		0.6 mcg
Fig	2.9 g	35 mg	0.37 mg	17 mg	14 mg	232 mg	1 mg	0.15 mg	0.07 mg	0.13 mg	0.2 mcg	4.7 mg
Goji Berry	0.7 g	26.6 mg	0.9 mg	12.7 mg	48.4 mg	276.2 mg	57.3 mg	0.5 mg	0.3 mg	0.2 mg	0.1 mcg
Grape	1 g	10 mg	0.3 mg	7.1 mg	22 mg	191 mg	3 mg	0.07 mg	0.13 mg	0.07 mg	0.1 mcg	5.6 mg
Kiwi	3 g	35 mg	0.24 mg	16 mg	34 mg	198 mg	5 mg	0.14 mg	0.13 mg		0.2 mcg	7.8 mg
Mango	1.6 g	11 mg	0.16 mg	10 mg	14 mg	168 mg	1 mg	0.09 mg	0.11 mg		0.6 mcg	7.6 mg
Melon
Mulberry	1.7 g	39 mg	1.85 mg	18 mg	38 mg	194 mg	10 mg	0.12 mg	0.06 mg		0.6 mcg	12.3 mg
Papaya	1.7 g	20 mg	0.25 mg	21 mg	10 mg	182 mg	8 mg	0.08 mg	0.05 mg	0.04 mg	0.6 mcg	6.1 mg
Peach	1.5 g	6 mg	0.25 mg	9 mg	20 mg	190 mg		0.17 mg	0.07 mg	0.06 mg	0.1 mcg	6.1 mg
Pear	3.1 g	9 mg	0.18 mg	7 mg	12 mg	116 mg	1 mg	0.1 mg	0.08 mg	0.05 mg	0.1 mcg	5.1 mg
Pineapple	1.4 g	13 mg	0.29 mg	12 mg	8 mg	109 mg	1 mg	0.12 mg	0.11 mg	0.93 mg	0.1 mcg	5.5 mg
Plum	1.4 g	6 mg	0.17 mg	7 mg	16 mg	157 mg		0.1 mg	0.06 mg	0.05 mg		1.9 mg
Pomegranate	4 g	10 mg	0.3 mg	12 mg	36 mg	236 mg	3 mg	0.35 mg	0.16 mg	0.12 mg	0.5 mcg	7.6 mg
Raspberry	6.5 g	25 mg	0.69 mg	22 mg	29 mg	151 mg	1 mg	0.42 mg	0.09 mg	0.67 mg	0.2 mcg	12.3 mg
Strawberry	2 g	16 mg	0.41 mg	13 mg	24 mg	153 mg	1 mg	0.14 mg	0.05 mg	0.39 mg	0.4 mcg	5.7 mg

Title	Vitamin A (RAE/IU)	Vitamin B1 (Thiamin)	Vitamin B2 (Riboflavin)	Vitamin B3 (Niacin)	Vitamin B5 (Pantothenic Acid)	Vitamin B6	Vitamin B9 (Folate/Folic Acid)	Vitamin B12	Vitamin C	Vitamin D	Vitamin E	Vitamin K
Apple	3 mcg/ 54 IU	0.02 mg	0.03 mg	0.09 mg	0.06 mg	0.04 mg	3 mcg		4.6 mg	29 mcg	0.18 mg	2.2 mcg
Apricot	96 mcg/1930 IU	0.03 mg	0.04 mg	0.6 mg	0.24 mg	0.05 mg	9 mcg		10 mg	0.89 mcg	0.89 mg	3.3 mcg
Avocado	7 mcg	0.07 mg	0.13 mg	1.7 mg	1.4 mg	0.26 mg	81 mcg		10 mg	271 mcg	2.1 mg	21 mcg
Banana	3 mcg	0 mg	0.08 mg	0.7 mg	0.3 mg	0.34 mg	20 mcg		8 mg	22 mcg	0.1 mg	1 mcg
Blackberry	11 mcg	0.02 mg	0.03 mg	0.6 mg	0.3 mg	0.03 mg	25 mcg		21 mg	118 mcg	1.2 mg	20 mcg
Blueberry	3 mcg	0.04 mg	0.04 mg	0.4 mg	0.1 mg	0.05 mg	6 mcg		10 mg	80 mcg	0.6 mg	19 mcg
Cherry						0.05 mg			10.4 mg	85 mcg
Citrus Fruit
Coconut		0.07 mg							14 mg		0.24 mg	0.2 mcg
Cranberry	3 mcg/63 IU	0.01 mg	0.02 mg	0.54 mg	0.3 mg	0.05 mg	26 mcg			91 mcg	1.32 mg	5 mcg
Dates	7 mcg/149 IU	0.05 mg	0.02 mg	0.10 mg	0.3 mg	0.06 mg	1 mcg		36 mg			2.7 mcg
Elderberry	30 mcg/600 IU	0.07 mg	0.06 mg	1.61 mg	0.81 mg	0.25 mg	15 mcg		2 mg
Fig	7 mcg	0.06 mg	0.06 mg	0.5 mg	0.14 mg	0.23 mg	6 mcg				0.11 mg	4.7 mcg
Goji Berry			0.05 mg	0.4 mg	0.3 mg	0.113 mg	6 mcg		3 mg
Grape	3 mcg/66iu	0.07 mg							74.7 mg		0.19 mg	14.6 mcg
Kiwi	4 mcg	0.03 mg	0.07 mg	0.19 mg	0.05 mg	0.09 mg	2 mcg				1.3 mg	40.3 mcg
Mango	54 mcg	0.03 mg	0.04 mg	0.67 mg		0.12 mg	43 mcg		36.4 mg		0.9 mg	4.2 mcg
Melon
Mulberry	1 mcg/25 iu	0.03 mg	0.10 mg	0.62 mg		0.05 mg	6 mcg		36.4 mg		0.87 mg	7.8 mcg
Papaya	47 mcg/950 IU	0.02 mg	0.03 mg	0.36 mg	0.19 mg	0.04 mg	37 mcg		60.9 mg		0.3 mg	2.6 mcg
Peach	16 mcg/326 IU	0.02 mg	0.03 mg	0.81 mg	0.15 mg	0.03 mg	4 mcg		6.6 mg		0.73 mg	2.6 mcg
Pear	1 mcg/25 iu	0.01 mg	0.03 mg	0.16 mg	0.05 mg	0.03 mg	7 mcg		4.3 mg		0.12 mg	4.4 mcg
Pineapple	3 mcg/58 IU	0.08 mg	0.03 mg	0.5 mg	0.21 mg	0.11 mg	18 mcg		47.8 mg		0.02 mg	0.7 mcg
Plum	17 mcg/345 IU	9.5 mg	0.03 mg	0.42 mg	0.14 mg	0.03 mg	5 mcg				0.26 mg	6.4 mcg
Pomegranate		0.07 mg	0.05 mg	0.29 mg	0.38 mg	0.08 mg	38 mcg		10.2 mg		0.6 mg	16.4 mcg
Raspberry	2 mcg/33 IU	0.03 mg	0.04 mg	0.6 mg	0.33 mg	0.06 mg	21 mcg		26.2 mg		0.87 mg	7.8 mcg
Strawberry	1 mcg/12 IU	0.02 mg	0.02 mg	0.39 mg	0.13 mg	0.05 mg	24 mcg		58.5 mg		0.29 mg	2.2 mcg

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