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  • 100 Gram Table

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

dates
(medjool)
durian elderberries feijoa figs figs
(dried)
gooseberries grapefruit
(pink and red)
grapefruit
(white)
grapes, red or green
(seedless)
Serving Size 2 dates (48 g) 1/2 cup (121.5 g) 1/2 cup (72.5 g) 1 peeled fruit (42 g) 2 figs (100 g) 5 figs (42 g) 1/2 cup (75 g) 1/2 fruit (123 g) 1/2 friot (118 g) 15 grapes, seedless (73.5 g)
Macronutrients
Calories (kcal) 133 179 53 23 74 105 33 52 39 51
Protein (g) 0.87 (2%) 1.79 (4%) 0.48 (1%) 0.41 (1%) 0.75 (2%) 1.39 (3%) 0.66 (1%) 0.95 (2%) 0.81 (2%) 0.53 (1%)
Total Fat (g) 0.07 6.48 (8%) 0.36 0.25 0.30 0.39 (1%) 0.43 (1%) 0.17 0.12 0.12
Total Carbohydrates (g) 35.99 32.91 13.34 5.43 19.18 26.83 7.63 13.11 9.92 13.30
Dietary Fiber (g) 3.2 (11%) 4.6 (16%) 5.1 (18%) 2.7 (10%) 2.9 (10%) 4.1 (15%) 3.2 (11%) 2.0 (7%) 1.3 (5%) 0.7 (3%)
Sugar (g) 31.91 - - 3.44 16.26 20.13 - 8.47 8.63 11.38
Vitamins
Vitamin C (mg) 0 23.9 (27%) 26.1 (29%) 13.8 (15%) 2.0 (2%) 0.5 (1%) 20.8 (23%) 38.4 (43%) 39.3 (44%) 7.9 (9%)
Thiamin (mg) 0.024 (2%) 0.454 (38%) 0.051 (4%) 0.003 0.060 (5%) 0.036 (3%) 0.030 (3%) 0.053 (4%) 0.044 (4%) 0.051 (4%)
Riboflavin (mg) 0.029 (2%) 0.243 (19%) 0.043 (3%) 0.008 (1%) 0.050 (4%) 0.034 (3%) 0.022 (2%) 0.038 (3%) 0.024 (2%) 0.051 (4%)
Niacin (mg) 0.773 (4%) 1.305 (7%) 0.362 (2%) 0.124 (1%) 0.400 (2%) 0.260 (1%) 0.225 (1%) 0.251 (1%) 0.317 (2%) 0.138 (1%)
Pantothenic Acid (mg) 0.386 (8%) 0.279 (6%) 0.102 (2%) 0.098 (2%) 0.300 (6%) 0.182 (4%) 0.214 (4%) 0.322 (6%) 0.334 (7%) 0.037 (1%)
Vitamin B6 (mg) 0.120 (7%) 0.384 (23%) 0.167 (10%) 0.028 (2%) 0.113 (7%) 0.045 (3%) 0.060 (4%) 0.065 (4%) 0.051 (3%) 0.063 (4%)
Folate (mcg) 7 (2%) 44 (11%) 4 (1%) 10 (3%) 6 (2%) 4 (1%) 4 (1%) 16 (4%) 12 (3%) 1
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 72 (1%) 53 (1%) 435 (9%) 3 142 (3%) 4 218 (4%) 1414 (28%) 39 (1%) 49 (1%)
Vitamin E (mg) - - - 0.07 0.11 0.15 (1%) 0.28 (1%) 0.16 (1%) 0.15 (1%) 0.14
Vitamin K (mcg) 1.3 (1%) - - 1.5 (1%) 4.7 (4%) 6.6 (6%) - 0 0 10.7 (9%)
Minerals
Calcium (mg) 31 (2%) 7 (1%) 28 (2%) 7 (1%) 35 (3%) 68 (5%) 19 (1%) 27 (2%) 14 (1%) 7 (1%)
Iron (mg) 0.43 (2%) 0.52 (3%) 1.16 (6%) 0.06 0.37 (2%) 0.85 (5%) 0.23 (1%) 0.10 (1%) 0.07 0.26 (1%)
Magnesium (mg) 26 (7%) 36 (9%) 4 (1%) 4 (1%) 17 (4%) 29 (7%) 8 (2%) 11 (3%) 11 (3%) 5 (1%)
Phosphorus (mg) 30 (2%) 47 (4%) 28 (2%) 8 (1%) 14 (1%) 28 (2%) 20 (2%) 22 (2%) 9 (1%) 15 (1%)
Potassium (mg) 334 (7%) 530 (11%) 203 (4%) 72 (2%) 232 (5%) 286 (6%) 148 (3%) 166 (4%) 175 (4%) 140 (3%)
Sodium (mg) 0 2 4 1 1 4 1 0 0 1
Zinc (mg) 0.21 (2%) 0.34 (3%) 0.08 (1%) 0.03 0.15 (1%) 0.23 (2%) 0.09 (1%) 0.09 (1%) 0.08 (1%) 0.05
Copper (mg) 0.174 (19%) 0.252 (28%) 0.044 (5%) 0.015 (2%) 0.070 (8%) 0.121 (13%) 0.053 (6%) 0.039 (4%) 0.059 (7%) 0.093 (10%)
Manganese (mg) 0.142 (6%) 0.395 (17%) - 0.035 (2%) 0.128 (6%) 0.214 (9%) 0.108 (5%) 0.027 (1%) 0.015 (1%) 0.052 (2%)
Selenium (mcg) - - 0.4 (1%) - 0.2 0.3 (1%) 0.5 (1%) 0.1 1.7 (3%) 0.1
Fatty Acids
Saturated Fat (g) - - 0.017 0.062 0.060 0.060 0.029 0.026 0.017 0.040
Monounsaturated Fat (g) - - 0.058 0.034 0.066 0.067 0.038 0.025 0.015 0.005
Polyunsaturated Fat (g) - - 0.179 0.081 0.144 0.145 0.238 0.044 0.028 0.035

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.

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