Fruit:-

           

Apple

Specifications

1 serving = 140 g (1 medium)

Source of Vitamin C (6% Recommended Daily Intake per serving)

High in fibre (3 g per serving)

Sodium-free (1 mg per serving)

           

banana

Specifications

1 serving = 140 g (1 large)

High in potassium (500 mg per serving)

Source of Vitamin C (15% Recommended Daily Intake per serving)

Source of fibre (3 g per serving)

Sodium-free (0 mg per serving)

           

Avocado

Specifications

1 serving = 130 g (1/5 fruit)

Ripe, soft fruit.

           

Blackberries

Specifications

1 serving = 59 g (125 mL)

Very high in Vitamin C (179% Recommended Daily Intake per serving)

Source of iron (7% Recommended Daily Intake per serving)

Sodium-free (1 mg per serving)

Fat-free (0.2 g per serving)

           

Blueberries

Specifications

1 serving = 80 g (1/2 cup)

Source of Vitamin C (10% Recommended Daily Intake per serving)

Source of fibre (2 g per serving)

Fat-free (0 g per serving)

Firm, plump, dry, dark

           

Breadfruit

Specifications

1 serving = 96 g (1/4 fruit)

High in fibre (5 g per serving)

Sodium-free (2 mg per serving)

Source of Vitamin B1 (8% Recommended Daily Intake per serving)

Fat-free (0.2 g per serving)

           

Apricots

Specifications

1 serving = 105 g (3 small)

Source of Vitamin C (18% Recommended Daily Intake per serving)

Source of potassium (272 mg per serving)

Source of fibre (2 g per serving)

Fat-free (0.4 g per serving)

           

Cantaloupe

Specifications

1 serving = 150 g (1/4 medium)

Very high in Vitamin C (90% Recommended Daily Intake per serving)

Source of potassium (270 mg per serving)

Fat-free (0 g per serving)

           

Pear

Specifications

1 serving = 140 g (1 medium)

High in fibre (5 g per serving)

Source of Vitamin C (10% Recommended Daily Intake per serving)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Cherimoya

Specifications

1 serving = 312 g (1 fruit)

Very high in Vitamin C (60% Recommended Daily Intake per serving)

Very high in Vitamin B6 (37% Recommended Daily Intake per serving)

High in magnesium (20% Recommended Daily Intake per serving)

Source of manganese (13% Recommended Daily Intake per serving)

Source of copper (11% Recommended Daily Intake per serving)

Source of iron (7% Recommended Daily Intake per serving)

Source of phosphorus (7% Recommended Daily Intake per serving)

Source of zinc (6% Recommended Daily Intake per serving)

           

Cherries

Specifications

1 serving = 140 g (21 cherries, 1 cup)

High in potassium (350 mg per serving)

Source of Vitamin C (15% Recommended Daily Intake per serving)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Clementine

Specifications

1 serving = 74 g (1 fruit)

Very high in Vitamin C (60% Recommended Daily Intake per serving)

Sodium-free (1 mg per serving)

Fat-free (0.1 g per serving)

           

Coconut Meat

Specifications

1 serving = 100 g

Very high in manganese (75% Recommended Daily Intake per serving)

High in copper (22% Recommended Daily Intake per serving)

High in selenium (20% Recommended Daily Intake per serving)

High in iron (17% Recommended Daily Intake per serving)

Source of zinc (12% Recommended Daily Intake per serving)

Source of phosphorus (10% Recommended Daily Intake per serving)

Source of Vitamin C (6% Recommended Daily Intake per serving)

High in potassium (356 mg per serving)

           

Date Fruit

Specifications

1 serving = 94 g (125 mL)

High in magnesium (16% Recommended Daily Intake per serving)

Very high in fibre (7.5 g per serving)

Sodium-free (2 mg per serving)

           

Grapes

Specifications

1 serving = 140 g (21 grapes ; 1 cup)

Low in sodium (15 mg per serving)

Fat-free (0 g per serving)

           

Guava

Specifications

1 serving = 90 g (1 fruit)

Very high in Vitamin C (343% Recommended Daily Intake per serving)

Source of potassium (256 mg per serving)

Sodium-free (2 mg per serving)

           

Mango

Specifications

1 serving = 140 g (1/2 large)

High in Vitamin C (45% Recommended Daily Intake per serving)

Sodium-free (0 mg per serving)

Fat-free (0.5 g per serving)

           

Orange

Specifications

1 serving = 140 g (1 medium)

Very high in Vitamin C (120% Recommended Daily Intake per serving)

Source of fibre (3 g per serving)

Source of potassium (230 mg per serving)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Strawberries

Specifications

1 serving = 140 g (7 medium)

Very high in Vitamin C (150% Recommended Daily Intake per serving)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Watermelon

Specifications

1 serving = 150 g (1/12 mini; 1/18 small; 1/28 large; 1 cup diced)

Source of Vitamin C (15% Recommended Daily Intake per serving)

Sodium-free (0 mg per serving)

Fat-free (0 g per serving)

           

Kiwifruit

Specifications

1 serving = 140 g (2 medium)

Very high in Vitamin C (220% Recommended Daily Intake per serving)

Good source of potassium (430 mg per serving)

High source of fibre (4 g per serving)

Low in fat (1 mg per serving)