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

https://www.gov.uk/government/.../nutrient-analysis-of-fruit-and-vegeta..

www.nutrition.org.uk/

http://www.nutrition-and-you.com/

www.health-alternatives.com/fruit-nutrition-chart.htm

www.nutritiondata.self.com/