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Sunday 21 December 2014

Essential Nutrients in our Common Fruit and Vegetables

Essential Nutrients in our Fruit and Vegetables

For most of the vegetables[excepting salad vegetables], the values are for cooked with fat or salt. For the fruit [including tomatoes], the values are for uncooked and as picked – with the exception of rhubarb

As a % of daily requirements for adults – Trace = 1% - 9%
                                                                      Good = 10% - 19%
                      Excellent = 20% +

These values have a fairly wide range from only just a trace to, at the top end, well above the daily requirement. For more information, do check on the links at the bottom of the page or, others I may not have explored. The nutritional values can also change depending on the growing conditions, soil, nutrients added to the ground and climate.
It is only a guide to help my readers towards a balanced diet – which is most important. For people who are vegetarians or vegans it is very important to note that some of the essential vitamins – B12 and D are not present in fruit and vegetables.


apples
Artichokes
globe
Artichokes
Jerusalem
Asparagus
cooked
Aubergine
Beans Broad
Fava beans
Beans
French
Beans
Runner
Protein
trace
trace
trace
trace
trace
good
trace
trace
Carbohydrate
good
trace
good
trace
trace
good
trace
trace
Fat
no
trace
no
trace
trace
trace
trace
trace
Fibre
good
good
good
trace
good
excellent
good
good
Vitamin A
trace
no
trace
good
trace
trace
good
good
B1- thiamin
trace
trace
good
good
trace
good
trace
trace
B2 - riboflavin
trace
trace
trace
trace
trace
trace
trace
trace
B3 - niacin
trace
trace
good
trace
trace
trace
trace
trace
B5–pantothenic acid
trace
trace
trace
trace
trace
trace
trace
trace
B6 - pryidoxine
trace
trace
trace
trace
trace
trace
trace
trace
B9 – Folic acid
trace
good
trace
excellent
trace
excellent
good
good
B12
no
no
no
no
no
no
no
no
Vitamin C
good
excellent
good
good
trace
trace
excellent
excellent
Vitamin D
no
no
no
no
no
no
trace
no
Vitamin E
trace
trace

trace
trace
no
trace
trace
Vitamin K
trace
excellent
no
excellent
trace
trace
excellent
excellent
Minerals








Calcium
trace
trace
trace
trace
trace
trace
trace
trace
Copper
trace
good
good
trace
trace
excellent
trace
trace
Iron
trace
trace
good
trace
trace
good
trace
trace
Magnesium
trace
trace
trace
trace
trace
good
trace
trace
Manganese
trace
good
trace
trace
trace
excellent
good
good
Phosphorus
trace
good
good
trace
trace
excellent
trace
trace
Potassium
trace
good
good
trace
trace
good
trace
trace
Selenium
no
no
trace
trace
no
trace
trace
trace
Sodium
no
trace
no
trace
good
no
no
no
Zinc
no
trace
trace
trace
trace
good
trace
trace




Beetroot
Blackberries
Blackcurrants
Blueberries
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Protein
trace
trace
trace
trace
trace
no
trace
trace
Carbohydrate
excellent
trace
trace
trace
trace
trace
excellent
trace
Fat
trace
trace
trace
no
no
no
trace
trace
Fibre
good
excellent
good
good
excellent
good
excellent
good
Vitamin A
trace
trace
trace
trace
excellent
trace
excellent
no
B1- thiamin
trace
trace
trace
trace
good
trace
excellent
trace
B2 - riboflavin
trace
trace
trace
trace
excellent
trace
excellent
trace
B3 - niacin
trace
trace
trace
trace
trace
trace
good
trace
B5–pantothenic acid
trace
trace
trace
trace
good
trace
excellent
trace
B6 - pryidoxine
trace
trace
trace
trace
excellent
trace
excellent
trace
B9 – Folic acid
excellent
trace
no
trace
excellent
trace
excellent
trace
B12
no
no
no
no
no
no
no
no
Vitamin C
good
excellent
excellent
excellent
excellent
excellent
excellent
excellent
Vitamin D
trace
trace
no
no
no
no
no
no
Vitamin E
no
trace
trace
trace
excellent
no
trace
no
Vitamin K
no
excellent
no
excellent
excellent
excellent
excellent
good
Minerals








Calcium
trace
trace
trace
trace
good
trace
excellent
trace
Copper
trace
good
trace
trace
trace
trace
good
trace
Iron
trace
trace
good
trace
good
trace
good
trace
Magnesium
trace
trace
trace
trace
good
trace
excellent
trace
Manganese
good
excellent
good
excellent
excellent
trace
excellent
trace
Phosphorus
trace
trace
trace
trace
trace
trace
excellent
trace
Potassium
good
trace
good
trace
excellent
trace
excellent
trace
Selenium
trace
trace
no
no
trace
no
good
trace
Sodium
trace
no
no
no
trace
no
trace
no
Zinc
trace
trace
trace
trace
trace
no
good
trace




Capsicum–peppers/chilies
Carrots
Cooked – no salt
Carrots raw
Celeriac
Celery-raw
Chard [Swiss]
Leaf Beet
Courgettes
[Zucchini] & Marrows
Cucumber
With peel-raw
Protein
trace
trace
no
trace
trace
trace
no
no
Carbohydrate
trace
trace
trace
trace
trace
trace
trace
trace
Fat
trace
trace
no
no
no
no
no
no
Fibre
trace
trace
good
good
good
good
good
trace
Vitamin A
excellent
excellent
excellent
no
good
excellent
excellent
trace
B1- thiamin
trace
no
trace
trace
trace
trace
trace
trace
B2 - riboflavin
trace
no
trace
trace
trace
trace
trace
trace
B3 - niacin
trace
no
trace
trace
trace
trace
trace
no
B5–pantothenic acid
no
no
trace
trace
trace
trace
trace
trace
B6 - pryidoxine
trace
trace
trace
trace
trace
trace
trace
trace
B9 – Folic acid
trace
no
trace
trace
good
trace
trace
trace
B12
no
no
no
no
no
no
no
no
Vitamin C
excellent
trace
good
trace
trace
excellent
good
trace
Vitamin D
no
no
no
no
no
no
no
no
Vitamin E
trace
no
trace
no
trace
good
trace
no
Vitamin K
trace
trace
excellent
no
excellent
excellent
trace
good
Minerals








Calcium
trace
no
trace
trace
trace
good
trace
trace
Copper
trace
no
trace
trace
trace
copper
trace
trace
Iron
trace
no
trace
trace
trace
excellent
trace
trace
Magnesium
trace
no
trace
trace
trace
trace
good
trace
Manganese
trace
trace
trace
trace
trace
excellent
good
trace
Phosphorus
trace
no
trace
good
trace
trace
trace
trace
Potassium
trace
trace
good
trace
trace
excellent
good
trace
Selenium
no
no
no
trace
trace
trace
trace
no
Sodium
excellent
no
trace
trace
trace
trace
no
no
Zinc
trace
no
trace
trace
trace
trace
trace
trace



Cranberries
Figs - raw
Garlic
Gooseberries
Jerusalem
Artichokes
Kale
Leeks
Lettuce

Protein
trace
no
trace
trace
trace
trace
no
no
Carbohydrate
trace
trace
good
trace
trace
trace
trace
no
Fat
trace
no
trace
trace
no
trace
no
no
Fibre
excellent
trace
good
good
good
good
trace
trace
Vitamin A
trace
trace
no
trace
trace
excellent
excellent
good
B1- thiamin
trace
trace
good
trace
excellent
trace
trace
no
B2 - riboflavin
trace
trace
trace
trace
trace
trace
trace
no
B3 - niacin
trace
trace
trace
trace
good
trace
trace
no
B5–pantothenic acid
trace
trace
trace
trace
trace
trace
trace
no
B6 - pryidoxine
trace
trace
trace
trace
trace
trace
trace
no
B9 – Folic acid
no
trace
trace
trace
trace
trace
trace
trace
B12
no
no
no
no
no
no
no
no
Vitamin C
excellent
trace
excellent
excellent
good
excellent
trace
trace
Vitamin D
no
no
no
no
no
no
no
no
Vitamin E
trace
no
trace
trace
trace
trace
trace
no
Vitamin K
trace
trace
trace
no
no
excellent
excellent
trace
Minerals








Calcium
trace
trace
excellent
trace
trace
trace
trace
no
Copper
trace
trace
excellent
trace
good
good
trace
no
Iron
trace
trace
good
trace
excellent
trace
trace
no
Magnesium
trace
trace
trace
trace
trace
trace
trace
no
Manganese
excellent
trace
excellent
good
trace
excellent
good
no
Phosphorus
trace
trace
trace
trace
good
trace
trace
no
Potassium
trace
trace
good
trace
good
trace
trace
no
Selenium
no
no
excellent
trace
trace
trace
trace
no
Sodium
no
no
trace
no
no
trace
trace
no
Zinc
trace
trace
good
trace
trace
trace
no
no


 

Onions /shallot -raw
Onions cooked
Parsnip
Parsley -fresh
Pears
Peas
Plums
Potatoes – in skin boiled
Protein
trace
trace
trace
trace
trace
good
trace
trace
Carbohydrate
trace
good
trace
trace
trace
trace
trace
trace
Fat
no
trace
no
trace
no
trace
trace
no
Fibre
good
good
good
trace
good
excellent
good
excellent
Vitamin A
no
no
no
excellent
trace
excellent
good
no
B1- thiamin
trace
trace
trace
trace
trace
excellent
trace
trace
B2 - riboflavin
trace
trace
trace
trace
trace
good
trace
trace
B3 - niacin
trace
trace
trace
trace
trace
good
trace
trace
B5–pantothenic acid
trace
trace
trace
trace
trace
trace
trace
trace
B6 - pryidoxine
good
good
trace
trace
trace
good
trace
trace
B9 – Folic acid
trace
trace
good
excellent
trace
excellent
trace
trace
B12
no
no
no
no
no
no
no
no
Vitamin C
excellent
good
good
excellent
good
excellent
excellent
trace
Vitamin D
no
no
no
no
no
no
no
no
Vitamin E
no
no
trace
trace
trace
trace
trace
no
Vitamin K
trace
trace
trace
excellent
trace
excellent
good
trace
Minerals








Calcium
trace
trace
trace
trace
trace
trace
trace
trace
Copper
trace
trace
trace
trace
trace
good
trace
good
Iron
trace
trace
trace
excellent
trace
good
trace
good
Magnesium
trace
trace
trace
trace
trace
good
trace
trace
Manganese
good
good
good
trace
trace
excellent
trace
excellent
Phosphorus
trace
trace
trace
trace
trace
good
trace
trace
Potassium
trace
trace
trace
trace
trace
good
trace
trace
Selenium
trace
trace
trace
no
no
trace
no
no
Sodium
no
no
no
trace
no
no
no
no
Zinc
trace
trace
trace
trace
trace
good
trace
trace

 


Potatoes without skin boiled
Radishes
Raspberries
Red & White
Currants
Rhubarb
Stalks only
Leaves toxic
Salad Onions
scallions
Salsify & Scorzonera
Spinach
Protein
trace
trace
trace
trace
trace
trace
trace
trace
Carbohydrate
excellent
trace
trace
trace
trace
trace
trace
no
Fat
no
no
no
no
trace
no
no
no
Fibre
excellent
trace
excellent
excellent
good
good
good
trace
Vitamin A
no
no
trace
trace
trace
excellent
no
excellent
B1- thiamin
excellent
trace
trace
trace
trace
trace
trace
trace
B2 - riboflavin
trace
trace
trace
trace
trace
trace
good
trace
B3 - niacin
excellent
trace
trace
trace
trace
trace
trace
trace
B5–pantothenic acid
trace
trace
trace
trace
trace
trace
trace
no
B6 - pryidoxine
excellent
trace
trace
trace
trace
trace
good
trace
B9 – Folic acid
trace
trace
trace
trace
trace
good
trace
good
B12
no
no
no
no
no
no
no
no
Vitamin C
excellent
excellent
excellent
excellent
good
excellent
good
good
Vitamin D
no
no
no
no
no
no
no
no
Vitamin E
no
no
trace
trace
trace
trace
trace
trace
Vitamin K
trace
trace
good
good
excellent
excellent
trace
excellent
Minerals








Calcium
trace
trace
trace
trace
trace
trace
trace
trace
Copper
excellent
trace
trace
trace
trace
trace
trace
trace
Iron
trace
trace
trace
trace
trace
trace
trace
trace
Magnesium
good
trace
trace
trace
trace
trace
trace
trace
Manganese
excellent
trace
excellent
good
trace
trace
good
good
Phosphorus
good
trace
trace
trace
trace
trace
trace
trace
Potassium
excellent
trace
trace
trace
trace
trace
good
trace
Selenium
trace
trace
no
trace
trace
trace
trace
trace
Sodium
trace
trace
no
no
no
trace
trace
trace
Zinc
trace
trace
trace
trace
trace
trace
trace
trace




Strawberries
Swede
[rutabaga]
Sweetcorn
Swiss Chard
Tomatoes
Turnips
Zucchini
Protein
trace
trace
good
trace
trace
trace
See
Courgette
Carbohydrate
trace
trace
good
good
trace
trace

Fat
trace
trace
trace
no
no
no

Fibre
trace
good
good
good
trace
good

Vitamin A
no
no
trace
excellent
excellent
no

B1- thiamin
trace
trace
trace
trace
trace
trace

B2 - riboflavin
trace
trace
trace
trace
trace
trace

B3 - niacin
trace
trace
trace
trace
trace
trace

B5–pantothenic acid
trace
trace
trace
trace
trace
trace

B6 - pryidoxine
trace
trace
trace
trace
trace
trace

B9 – Folic acid
trace
trace
good
trace
trace
trace

B12
no
no
no
no
no
no

Vitamin C
excellent
excellent
trace
excellent
excellent
excellent

Vitamin D
no
no
no
no
no
no

Vitamin E
trace
trace
trace
good
trace
no

Vitamin K
trace
trace
no
excellent
good
trace

Minerals







Calcium
trace
trace
trace
good
trace
trace

Copper
trace
trace
trace
good
trace
no

Iron
trace
trace
trace
excellent
trace
trace

Magnesium
trace
good
trace
excellent
trace
trace

Manganese
excellent
good
good
excellent
trace
trace

Phosphorus
trace
good
trace
trace
trace
trace

Potassium
trace
good
trace
trace
good
trace

Selenium
trace
trace
trace
trace
no
no

Sodium
no
trace
excellent
good
no
trace

Zinc
trace
trace
trace
trace
trace
trace