Apple Facts

The crabapple is the only apple native to North America..Apples come in all shades of reds, greens, and yellows. Two pounds of apples make one 9-inch pie. Apple blossom is the state flower of Michigan. 2,500 varieties of apples are grown in the United States. 7,500 varieties of apples are grown throughout the world. 100 varieties of apples are grown commercially in the United States. Apples are grown commercially in 36 states. Apples are grown in all 50 states. Apples are fat, sodium, and cholesterol free. A medium apple is about 80 calories. Apples are a great source of the fiber pectin. One apple has five grams of fiber. The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony. The science of apple growing is called pomology. Apple trees take four to five years to produce their first fruit. Most apples are still picked by hand in the fall. Apple varieties range in size from a little larger than a cherry to as large as a grapefruit. Apples are propagated by two methods: grafting or budding. The apple tree originated in an area between the Caspian and the Black Sea. Apples were the favorite fruit of ancient Greeks and Romans. Apples are a member of the rose family. Apples harvested from an average tree can fill 20 boxes that weigh 42 pounds each. The largest apple picked weighed three pounds. Europeans eat about 46 pounds of apples annually. The average size of a United States orchard is 50 acres. Many growers use dwarf apple trees. Charred apples have been found in prehistoric dwellings in Switzerland. Most apple blossoms are pink when they open but gradually fade to white. Some apple trees will grow over 40 feet high and live over 100 years. Most apples can be grown farther north than most other fruits, because they blossom late in spring, minimizing frost damage. It takes the energy from 50 leaves to produce one apple. Apples are the second most valuable fruit grown in the United States. Oranges are first. In colonial time, apples were called winter banana or melt-in-the-mouth. The largest U. S. apple crop was 277.3 million cartons in 1998. Apples have five seed pockets or carpels. Each pocket contains seeds. The number of seeds per carpel is determined by the vigor and health of the plant. Different varieties of apples will have different number of seeds. World's top apple producers are China, United States, Turkey, Poland and Italy. The Lady or Api apple is one of the oldest varieties in existence. Newton Pippin apples were the first apples exported from America in 1768, some were sent to Benjamin Franklin in London. In 1730, the first apple nursery was opened in Flushing, New York. One of George Washington's hobbies was pruning his apple trees. America's longest-lived apple tree was reportedly planted in 1647 by Peter Stuyvesant in his Manhattan orchard and was still bearing fruit when a derailed train struck it in 1866. Apples ripen six to ten times faster at room temperature than if they were refrigerated. A peck of apples weight 10.5 pounds. A bushel of apples weights about 42 pounds and will yield 20-24 quarts of applesauce. Archeologists have found evidence that humans have been enjoying apples since at least 6500 B.C. The world's largest apple peel was created by Kathy Wafler Madison on October 16, 1976, in Rochester, NY. It was 172 feet, 4 inches long. (She was 16 years old at the time and grew up to be a sales manager for an apple tree nursery.) It takes about 36 apples to create one gallon of apple cider. Apples account for 50 percent of the world's deciduous fruit tree production. The old saying, "An apple a day, keeps the doctor away." This saying comes from an old English adage, "To eat an apple before going to bed, will make the doctor beg his bread." Don't peel your apple. Two-thirds of the fiber and lots of antioxidants are found in the peel. Antioxidants help to reduce damage to cells, which can trigger some diseases. In 2005, United States consumers ate an average of 46.1 pounds of fresh apples and processed apple products. That's a lot of applesauce! Sixty-three percent of the 2005 U.S. apple crop was eaten as fresh fruit. In 2005, 36 percent of apples were processed into apple products; 18.6 percent of this is for juice and cider, two percent was dried, 2.5 percent was frozen, 12.2 percent was canned and 0.7 percent was fresh slices. Other uses were the making of baby food, apple butter or jelly and vinegar. The top apple producing states are Washington, New York, Michigan,Pennsylvania, California and Virginia. In 2006, 58% of apples produced in the United States were produced in Washington, 11% in New York, 8% in Michigan, 5% in Pennsylvania, 4% in California and 2% in Virginia. In 2005, there were 7,500 apple growers with orchards covering 379,000 acres. In 1998-90 the U.S. per capita fresh apple consumption was around 21 pounds. In 2005, the average United States consumer ate an estimated 16.9 pounds of fresh market apples Total apple production in the United States in 2005 was 234.9 million cartons valued at $1.9 billion. In 2006/2007 the People's Republic of China led the world in commercial apple production with 24,480,000 metric tons followed by the United States with 4,460,544 metric tons. In 2006/2007 commercial world production of apples was at 44,119,244 metric tons. Almost one out of every four apples harvested in the United States is exported. 35.7 million bushels of fresh market apples in 2005 were exported. That was 24 percent of the total U.S. fresh-market crop. The apple variety 'Red Delicious' is the most widely grown in the United States with 62 million bushels harvested in 2005. Many apples after harvesting and cleaning have commercial grade wax applied. Waxes are made from natural ingredients. National Apple Month is the only national, generic apple promotion conducted in the United States. Originally founded in 1904 as National Apple Week, it was expanded in 1996 to a three-month promotional window from September through November. On August 21, 2007 the GoldRush apple was designated as the official Illinois'state fruit. GoldRush is a sweet-tart yellow apple with a long shelf life. The apple is also the state fruit of Minnesota, New York, Vermont, Washington and West Virginia.

Apple Nutrition

You've heard, "An apple a day will keep the doctor away." While it will certainly take more than a daily apple to keep you healthy, it is a step in the right direction. Apples are delicious, easy to carry for snacking, low in calories, a natural mouth freshener, and they are still very inexpensive. Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple's fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor. There are hundreds of varieties of apples on the market today, although most people have only tasted one or two of the most popular such as Red Delicious or Granny Smith. Apples can be sweet, tart, soft and smooth or crisp and crunchy, depending on the one you choose. There is an apple to suit almost everyone's taste, so why not choose one. Have an apple today! Apple Nutrition Facts (*One medium 2-1/2 inch apple, fresh, raw, with skin) Calories 81 Carbohydrate 21 grams Dietary Fiber 4 grams Soluble Fiber Insoluble fiber Calcium 10 mg Phosphorus 10 mg Iron .25 mg Sodium 0.00 mg Potassium 159 mg Vitamin C 8 mg Vitamin A 73 IU Folate 4 mcg *The nutritional value of apples will vary slightly depending on the variety and size. Source: USDA Nutrient Data Laboratory -- Apple

Milk: Calcium and so Much More...

Definitions Energy Energy is required for everyday living including all of our bodily functions — muscular activity, growth, muscle repair, concentration and fuel for everyday activity. Milk provides energy from high quality protein, slowly absorbed carbohydrate and fat. Protein Cow's milk is recognised for providing high quality protein because it contains ALL of the essential amino acids that our bodies need in the right amounts. Protein is made up of amino acids. There are more than 20 common amino acids of which 9 are essential. In humans, different combinations of amino acids can make proteins that have very specific functions in the body. Protein is needed to make hair, nails, muscles and enzymes, for example! Whey protein Cow's milk protein is made up of 80% casein and 20% whey. Did you know emerging evidence suggests that bioactive nutrients in whey protein may play an important role in the immune system? Research which gave whey protein to people after strength training found that the amino acids in why canhelp the post exercise muscle repair. 2. Carbohydrate Carbohydrates are the most important fuel source of the body. Milk contains a natural sugar, lactose, which provides approximately 30% of the energy of regular milk. Lactose may assist with calcium absorption, particularly in infants3. Lactose also has a low glycaemic index. There are small quantities of other natural sugars in milk (glucose & galactose) which also provide energy. Calcium is important to help build and maintain bones & teeth. It is also necessary for the normal functioning of nerves, heart & muscles. Dairy foods are the richest source of calcium in the Australian diet. Just three serves of dairy foods a day can help you meet your daily recommended dietary intake (RDI) for calcium. Use the Calcuim Calculator to see if you ate the calcium you need today! Vitamin A Vitamin A (also called retinol) is important for skin and eye and bone health, and for reproduction. The amount of vitamin A in milk depends on the amount of fat in the milk. Regular milk contains more vitamin A than reduced, low fat or skim milk. These vitamins are naturally found in low concentrations in milk. Vitamin D is important throughout life as it can assist calcium uptake into bone. Vitamin E is an antioxidant which can play a role in the immune system and fight free radicals. Vitamin K is necessary for the normal clotting of blood. Because these are fat soluble vitamins along with vitamin A, regular milk will contain higher levels than reduced, low fat or skim milk. Vitamin B2 (also called riboflavin) assists in releasing energy from our food so that it can be used by the body. Vitamin B3 Vitamin B3 (also called niacin) is important for skin and nerves, and the digestive system. It is also involved in energy release from food in teh body. Milk contains tryptophan — an amino acid, which can be used by the body to produce vitamin B3. Vitamin B6 Vitamin B6 can help build new body proteins. Protein is important for the growth and maintenance of many parts of the body. It is needed for building healthy muscles, when combined with a balanced diet and regular physical activity. Vitamin B12 Vitamin B12 is required for healthy blood formation, nerves and DNA synthesis (in conjunction with folate). The main source of vitamin B12 in the diet is foods of animal origin, including milk. Milk can provide a significant amount of this essential nutrient. P - Phosphorus Phosphorus is important for teeth and bone structure. It plays a central role in movement of energy throughout the body. Mg - Magnesium This mineral is essential for many of the body's enzymes. These enzymes are involved in the production of protein from amino acids and play a role in the movement of energy around hte body. Magnesium is also an important bone mineral and may be beneficial for the heart. K+ - Potassium Potassium is essential for water and electrolyte balance in the body. It is needed for all cells in the body, including nerves. Adequate dietary potassium intake may also be helpful in maintaining normal blood flow. Zn - Zinc Zinc is a trace element required for many of the enzymes which are the production of DNA & protein. Zinc is also essential for the normal structure of the body tissues and the immune system. Se - Selenium Antioxidants are one of the body's defence mechanisms. Selenium acts as an antioxidant in the body, helping to protect cells in the body from free radical damage.

Benefits Of Orange

Orange is a citrus fruit, considered to be a hybrid, of ancient cultivated origin, between pomelo (Citrus maxima) and tangerine (Citrus reticulata). Native to the countries of Southeast Asia, it is today cultivated in almost all the warm climate countries of the world. Its consumption is as popular in the raw, peeled form, as in the juice form. Even the rind of orange is used by people in recipes, either for flavoring or for garnishing purposes. Being a rich source of nutrients, orange has been associated with a number of health and nutrition benefits. With the information given below, explore more about the fruit. Nutritional Value of Orange Given below is the amount of nutrients present in 100 gm oranges: Vitamin A - 190 IU Vitamin B - Thiamine .08 mg Vitamin C - 49 mg Calcium - 33 mg Phosphorus - 23 mg Potassium - 300 mg Calories - 60 Apart from this, oranges also contain: Copper Fats Fiber Folic Acid Iron Magnesium Proteins Sodium Sulfur Health & Nutrition Benefits of Orange/Orange Juice Being rich in calcium, oranges have been associated with protection and maintenance of the health of bones. Beta-carotene, a nutrient present in oranges, is a very powerful antioxidant that protects our cells from damage. Consumption of oranges has been found to result in lesser outpouring of mucus secretions from the nose. It is said that oranges are beneficial in maintaining the dental health of an individual. Oranges have been associated with keeping blood pressure under check, mainly owing to the presence of magnesium. Oranges, being rich in Vitamins B6, help support the production of hemoglobin in the body. Regular consumption of orange juice can significantly increase HDL levels and improve the LDL-HDL ratio of a person. The folic acid present in oranges helps in proper brain development. The high content of potassium in oranges helps maintain electrolyte balance in the cells and also aids the maintenance of a healthy cardiovascular system. Consumption of oranges can help an individual in dealing with the following ailments: Alcohol Addiction Arthritis Asthma Bronchitis Bowel Disorders Constipation Cough and Cold Dyspepsia Fever Heart Diseases Indigestion Influenza Measles Pimples and Acne Pneumonia Pyorrhea Respiratory Problems Rheumatism Tuberculosis Typhoid

Peach

Nutrient Units Value per 100 grams of   Proximates Water g 87.66 74 0.152 Energy kcal 43 0 Energy kj 180 0 Protein g 0.70 87 0.015 Total lipid (fat) g 0.09 5 0.004 Carbohydrate, by difference g 11.10 0 Fiber, total dietary g 2.0 0 Ash g 0.46 86 0.008 Minerals Calcium, Ca mg 5 5 1.066 Iron, Fe mg 0.11 84 0.010 Magnesium, Mg mg 7 85 0.207 Phosphorus, P mg 12 84 0.356 Potassium, K mg 197 45 5.030 Sodium, Na mg 0 43 0.191 Zinc, Zn mg 0.14 5 0.037 Copper, Cu mg 0.068 84 0.003 Manganese, Mn mg 0.047 84 0.004 Selenium, Se mcg 0.4 1 Vitamins Vitamin C, total ascorbic acid mg 6.6 5 1.115 Thiamin mg 0.017 4 0.003 Riboflavin mg 0.041 4 0.004 Niacin mg 0.990 3 0.025 Pantothenic acid mg 0.170 0 Vitamin B-6 mg 0.018 2 Folate, total mcg 3 8 0.339 Folic acid mcg 0 0 Folate, food mcg 3 8 0.339 Folate, DFE mcg_DFE 3 0 Vitamin B-12 mcg 0.00 0 Vitamin A, IU IU 535 3 31.565 Vitamin A, RE mcg_RE 54 3 3.157 Vitamin E mg_ATE 0.700 0 Lipids Fatty acids, total saturated g 0.010 0 4:0 g 0.000 0 6:0 g 0.000 0 8:0 g 0.000 0 10:0 g 0.000 0 12:0 g 0.000 0 14:0 g 0.000 0 16:0 g 0.009 1 18:0 g 0.001 1 Fatty acids, total monounsaturated g 0.034 0 16:1 undifferentiated g 0.001 1 18:1 undifferentiated g 0.034 1 20:1 g 0.000 0 22:1 undifferentiated g 0.000 0 Fatty acids, total polyunsaturated g 0.045 0 18:2 undifferentiated g 0.044 1 18:3 undifferentiated g 0.001 1 18:4 g 0.000 0 20:4 undifferentiated g 0.000 0 20:5 n-3 g 0.000 0 22:5 n-3 g 0.000 0 22:6 n-3 g 0.000 0 Cholesterol mg 0 0 Phytosterols mg 10 0 Amino acids Tryptophan g 0.002 2 Threonine g 0.027 2 Isoleucine g 0.020 2 Leucine g 0.040 2 Lysine g 0.023 2 Methionine g 0.017 2 Cystine g 0.006 2 Phenylalanine g 0.022 2 Tyrosine g 0.018 2 Valine g 0.038 2 Arginine g 0.018 2 Histidine g 0.013 2 Alanine g 0.042 2 Aspartic acid g 0.117 2 Glutamic acid g 0.106 2 Glycine g 0.024 2 Proline g 0.029 2 Serine g 0.032 2

Lychee

Nutrient Units Value per 100 grams  Water g 81.76 9 1.019 Energy kcal 66 0 Energy kj 276 0 Protein g 0.83 7 0.046 Total lipid (fat) g 0.44 7 0.133 Carbohydrate, by difference g 16.53 0 Fiber, total dietary g 1.3 0 Ash g 0.44 6 0.057 Minerals Calcium, Ca mg 5 7 1.586 Iron, Fe mg 0.31 5 0.061 Magnesium, Mg mg 10 2 Phosphorus, P mg 31 7 3.387 Potassium, K mg 171 5 23.479 Sodium, Na mg 1 3 0.151 Zinc, Zn mg 0.07 1 Copper, Cu mg 0.148 1 Manganese, Mn mg 0.055 1 Selenium, Se mcg 0.6 0 Vitamins Vitamin C, total ascorbic acid mg 71.5 14 10.286 Thiamin mg 0.011 2 Riboflavin mg 0.065 3 0.009 Niacin mg 0.603 3 0.147 Vitamin B-6 mg 0.100 0 Folate, total mcg 14 0 Folic acid mcg 0 0 Folate, food mcg 14 0 Folate, DFE mcg_DFE 14 0 Vitamin B-12 mcg 0.00 0 Vitamin A, IU IU 0 1 Vitamin A, RE mcg_RE 0 1 Vitamin E mg_ATE 0.700 0 Lipids Fatty acids, total saturated g 0.099 0 4:0 g 0.000 0 6:0 g 0.000 0 8:0 g 0.000 0 10:0 g 0.000 0 12:0 g 0.000 0 14:0 g 0.002 0 16:0 g 0.070 0 18:0 g 0.024 0 Fatty acids, total monounsaturated g 0.120 0 16:1 undifferentiated g 0.001 0 18:1 undifferentiated g 0.119 0 20:1 g 0.000 0 22:1 undifferentiated g 0.000 0 Fatty acids, total polyunsaturated g 0.132 0 18:2 undifferentiated g 0.067 0 18:3 undifferentiated g 0.065 0 18:4 g 0.000 0 20:4 undifferentiated g 0.000 0 20:5 n-3 g 0.000 0 22:5 n-3 g 0.000 0 22:6 n-3 g 0.000 0 Cholesterol mg 0 0 Amino acids Tryptophan g 0.007 1 Lysine g 0.041 1 Methionine g 0.009 1

Avocado

Nutrient Units Value per 100 grams of edible portion Sample Proximates Water g 74.27 58 0.817 Energy kcal 161 0 Energy kj 674 0 Protein g 1.98 58 0.042 Total lipid (fat) g 15.32 54 Carbohydrate, by difference g 7.39 0 Fiber, total dietary g 5.0 0 Ash g 1.04 57 0.093 Minerals Calcium, Ca mg 11 6 1.610 Iron, Fe mg 1.02 54 0.122 Magnesium, Mg mg 39 54 3.062 Phosphorus, P mg 41 54 2.996 Potassium, K mg 599 30 57.306 Sodium, Na mg 10 30 1.146 Zinc, Zn mg 0.42 1 Copper, Cu mg 0.262 54 0.020 Manganese, Mn mg 0.226 54 0.038 Selenium, Se mcg 0.4 2 Vitamins Vitamin C, total ascorbic acid mg 7.9 6 1.528 Thiamin mg 0.108 6 0.005 Riboflavin mg 0.122 6 0.006 Niacin mg 1.921 6 0.081 Pantothenic acid mg 0.971 6 0.071 Vitamin B-6 mg 0.280 7 Folate, total mcg 62 12 10.333 Folic acid mcg 0 0 Folate, food mcg 62 12 10.333 Folate, DFE mcg_DFE 62 0 Vitamin B-12 mcg 0.00 0 Vitamin A, IU IU 612 6 70.839 Vitamin A, RE mcg_RE 61 6 7.084 Vitamin E mg_ATE 1.340 0 Lipids Fatty acids, total saturated g 2.437 0 4:0 g 0.000 0 6:0 g 0.000 0 8:0 g 0.000 0 10:0 g 0.000 0 12:0 g 0.000 0 14:0 g 0.000 0 16:0 g 2.402 0 18:0 g 0.027 0 Fatty acids, total monounsaturated g 9.608 0 16:1 undifferentiated g 0.643 0 18:1 undifferentiated g 8.965 0 20:1 g 0.000 0 22:1 undifferentiated g 0.000 0 Fatty acids, total polyunsaturated g 1.955 0 18:2 undifferentiated g 1.840 0 18:3 undifferentiated g 0.111 0 18:4 g 0.000 0 20:4 undifferentiated g 0.004 0 20:5 n-3 g 0.000 0 22:5 n-3 g 0.000 0 22:6 n-3 g 0.000 0 Cholesterol mg 0 0 Amino acids Tryptophan g 0.021 12 Threonine g 0.066 4 Isoleucine g 0.071 4 Leucine g 0.123 4 Lysine g 0.094 4 Methionine g 0.037 4 Cystine g 0.021 2 Phenylalanine g 0.068 4 Tyrosine g 0.049 4 Valine g 0.097 4 Arginine g 0.059 4 Histidine g 0.029 4 Alanine g 0.119 4 Aspartic acid g 0.283 4 Glutamic acid g 0.207 4 Glycine g 0.083 4 Proline g 0.077 4 Serine g 0.081 4

Blue Berry

Nutrient Units Value per 100 grams Proximates Water g 84.610 40 0.288 Energy kcal 56.000 0 Energy kj 234.000 0 Protein g 0.670 36 0.018 Total lipid (fat) g 0.380 2 0.006 Carbohydrate, by difference g 14.130 0 Fiber, total dietary g 2.700 0 Ash g 0.210 36 0.003 Minerals Calcium, Ca mg 6.000 82 0.177 Iron, Fe mg 0.170 114 0.005 Magnesium, Mg mg 5.000 114 0.112 Phosphorus, P mg 10.000 42 0.389 Potassium, K mg 89.000 98 1.137 Sodium, Na mg 6.000 98 0.368 Zinc, Zn mg 0.110 82 0.002 Copper, Cu mg 0.061 114 0.005 Manganese, Mn mg 0.282 114 0.018 Selenium, Se mcg 0.600 0 Vitamins Vitamin C, ascorbic acid mg 13.000 37 0.506 Thiamin mg 0.048 42 0.000 Riboflavin mg 0.050 42 0.002 Niacin mg 0.359 42 0.014 Pantothenic acid mg 0.093 42 0.003 Vitamin B-6 mg 0.036 44 0.002 Folate mcg 6.400 4 1.400 Vitamin B-12 mcg 0.000 0 Vitamin A, IU IU 100.000 0 Vitamin A, RE mcg_RE 10.000 0 Vitamin E mg_ATE 1.000 0 Lipids Fatty acids, saturated g 0.032 0 4:0 g 0.000 0 6:0 g 0.000 0 8:0 g 0.000 0 10:0 g 0.000 0 12:0 g 0.000 0 14:0 g 0.000 0 16:0 g 0.019 0 18:0 g 0.007 0 Fatty acids, monounsaturated g 0.054 0 16:1 g 0.001 0 18:1 g 0.052 0 20:1 g 0.000 0 22:1 g 0.000 0 Fatty acids, polyunsaturated g 0.166 0 18:2 g 0.099 0 18:3 g 0.067 0 18:4 g 0.000 0 20:4 g 0.000 0 20:5 g 0.000 0 22:5 g 0.000 0 22:6 g 0.000 0 Cholesterol mg 0.000 0 Amino acids Tryptophan g 0.003 1 Threonine g 0.018 1 Isoleucine g 0.021 1 Leucine g 0.040 1 Lysine g 0.012 1 Methionine g 0.011 1 Cystine g 0.007 1 Phenylalanine g 0.024 1 Tyrosine g 0.008 1 Valine g 0.028 1 Arginine g 0.034 1 Histidine g 0.010 1 Alanine g 0.028 1 Aspartic acid g 0.052 1 Glutamic acid g 0.083 1 Glycine g 0.028 1 Proline g 0.025 1 Serine g 0.020 1

Strawberry

Nutrient Units Value per 100 grams Proximates Water g 91.570 100 0.136 Energy kcal 30.000 0 Energy kj 126.000 0 Protein g 0.610 91 0.026 Total lipid (fat) g 0.370 6 0.135 Carbohydrate, by difference g 7.020 0 Fiber, total dietary g 2.300 0 Ash g 0.430 81 0.009 Minerals Calcium, Ca mg 14.000 10 0.504 Iron, Fe mg 0.380 84 0.042 Magnesium, Mg mg 10.000 74 0.227 Phosphorus, P mg 19.000 81 0.464 Potassium, K mg 166.000 49 2.916 Sodium, Na mg 1.000 32 0.225 Zinc, Zn mg 0.130 19 0.004 Copper, Cu mg 0.049 78 0.005 Manganese, Mn mg 0.290 76 0.031 Selenium, Se mcg 0.700 0 Vitamins Vitamin C, ascorbic acid mg 56.700 85 1.882 Thiamin mg 0.020 1 Riboflavin mg 0.066 1 Niacin mg 0.230 1 Pantothenic acid mg 0.340 0 Vitamin B-6 mg 0.059 3 0.003 Folate mcg 17.700 8 1.729 Vitamin B-12 mcg 0.000 0 Vitamin A, IU IU 27.000 3 3.480 Vitamin A, RE mcg_RE 3.000 3 0.348 Vitamin E mg_ATE 0.140 0 Lipids Fatty acids, saturated g 0.020 0 4:0 g 0.000 0 6:0 g 0.000 0 8:0 g 0.000 0 10:0 g 0.000 0 12:0 g 0.000 0 14:0 g 0.000 0 16:0 g 0.014 2 18:0 g 0.004 2 Fatty acids, monounsaturated g 0.052 0 16:1 g 0.001 2 18:1 g 0.051 2 20:1 g 0.000 0 22:1 g 0.000 0 Fatty acids, polyunsaturated g 0.186 0 18:2 g 0.108 2 18:3 g 0.078 2 18:4 g 0.000 0 20:4 g 0.000 0 20:5 g 0.000 0 22:5 g 0.000 0 22:6 g 0.000 0 Cholesterol mg 0.000 0 Phytosterols mg 12.000 0 Amino acids Tryptophan g 0.007 1 Threonine g 0.019 1 Isoleucine g 0.014 1 Leucine g 0.031 1 Lysine g 0.025 1 Methionine g 0.001 1 Cystine g 0.005 1 Phenylalanine g 0.018 1 Tyrosine g 0.021 1 Valine g 0.018 1 Arginine g 0.026 1 Histidine g 0.012 1 Alanine g 0.031 1 Aspartic acid g 0.138 1 Glutamic acid g 0.090 1 Glycine g 0.024 1 Proline g 0.019 1 Serine g 0.023 1

Cherries. The New Antioxidant "Super Fruit"

Cherries are not only good for you, but they're also on trend as a homegrown "Super Fruit." According to recent data, more than 9 out of 10 Americans want to know where their food comes from, nearly 80 percent say they're purchasing "locally produced" products, and the majority is defining "local" as grown in America.1,2 And cherries deliver. A growing body of science reveals tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate. Emerging evidence links cherries to many important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. Cherries also contain melatonin, which has been found to help regulate the body's natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process. A recent study from the University of Michigan reveals new evidence linking cherries to heart health benefits. The study found that a cherry-enriched diet lowered total weight, body fat (especially the important "belly" fat), inflammation and cholesterol-all risk factors associated with heart disease. According to the American Heart Association, being overweight or obese, in particular when the weight is concentrated in the middle, is a major risk factor for heart disease. As nearly two out of three Americans are overweight, emerging studies like this are important in examining the role diet may play in disease management and prevention. Click on Cardiovascular/Heart Health for more information on the role cherries may play in reducing inflammation and risk factors associated with heart disease. While there's no established guideline yet on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include: • 1/2 cup dried • 1 cup frozen • 1 cup juice • 1 ounce (or 2 Tbsp) juice concentrate

Olives & Olive Oil

Olives Small bitter oval fruit, green when unripe and black when ripe, used for food and for oil. Olive oil Olive oil is a fruit-juice. Olive oil is cold pressed olive juice and olives are a fruit. That's why it's so healthy and is used in the finest cuisines all over the world. Cold pressed means that the olives are picked and squeezed and are not boiled before squeezing. Sorts There are three types of olive oil: Extra vierge: the purest oil with an excellent taste and a low acidic level; Vierge: oil with a very good taste and a higher acidic level; Normal olive oil: this consists of a mix of refined olive oil and an oil between extra vierge and vierge olive oil, it has a good to normal taste. Wine You can compare olive oil with wine. Its quality and taste is influenced by geographical factors such as land or region. You also have good and bad olive years, depending on the weather during a certain season. The quality depends of the good care of growers and producers. There are oils with a strong and with a mild taste, some are spicy and others have a grass taste or taste a bit like nuts. No olive oil is the same. There is yellow and green olive oil. The color says something about the time of season the olives are harvested and not about the quality. The benefits of olives and olive-oil In the mediterranean countries of Europe people eat a lot of olive oil. It is common to eat bread or toast just dipped in olive oil. Because of the daily use of olive oil the people that live in these countries suffer less from heart diseases than people of other countries in Europe. The use of olive oil has a positive effect on the cholesterol level in our blood. Because olives grow in a warm environment and the fruit has to protect itself from heat and bright sunshine, olives contain a lot of fenol-like substances. These substances could possibly play a role in the prevention and cure of thrombosis and arteriosclerosis. It is often said that olive oil causes problems with the stomach or intestines. This is simply not the case. Olive oil is very easy to digest and mild for the intestines! Test it yourself You can do a little test. If you spill some olive oil on your hands you can easily wash it off. It disappears fast in the sink and you don't need a lot of hot water and detergent to wash it away. Because your body is like a glass of water it reacts the same. If you have eaten some olive oil your body will evaporate it within 1½ hour via your pores. This means your body can handle it easily and does not have to waste any energy to digest it. This works differently with baking butter and other products, especially those based on animal products. In this case you have to scrub hard and need hot water and detergent to dissolve the fat in the water so it can be washed away. Use more olive oil Oil and butter based on vegetables are to be preferred but olive oil is best of course and you can fry everything in it. To put it shortly: everything you eat should be based on fruit or vegetables. You will look and feel much healthier and younger too!

Energy In Fruits

The contents of fruit As the interest in nutrition increases and people are getting more and more conscious about what they eat, the interest in fruit and its contents also grows. But we still don't know that much about fruit and there is much to discover about the substances that fruit contains. We know it is healthy for us, and that people who are sick can be cured by a diet of raw fruits and vegetables. Even cancer can sometimes be cured by this diet but which substances fruit contains is a mystery. That a human being can live healthily on fruit alone has been proven by the fruitarians, they only consume fruit. On this page we treat the following subjects: Water in fruit; The burning process & sugar in fruit; Proteins. Health: Why fruit? Sugar Health food Unhealthy food Guava Olive oil Water in fruit Planet earth is covered with water for 70%. The human body consists of 80% of water. So what should humans eat: food that contains 80% water. If you think about it, it is very logical to have food that contains much water. Al right, you say, then I just drink 8 to 12 glasses of water each day, so I can have as much food that doesn't contain much water as I want. Bad luck, this won't work. You cannot cleanse your body by flooding it with water. Instead of drowning your body, you only have to eat food that is rich in water: fruit, fruit juices and vegetables are the nutrition that fit this definition. Why is it better to consume food that has lots of water in it? All the fixed substances that you consume have to be digested. A steak for instance can take 8-10 hours to digest, while a fruit salad only takes about 30 minutes! If you squeeze the fruit salad and drink the juice, your body can integrate the nutritious elements even faster. In this way your body can use its energy for other purposes than digesting. For example thinking or detoxifying. Let's take a closer look at how our body extracts energy from food. The burning process & sugar in fruit Everything you eat or drink has to be digested to extract the energy from it. Your body can extract energy from food in two ways: Burning with oxygen, for sugar and fat (fruit); Burning without oxygen, for proteins (meat/dairy). - Burning with oxygen,for sugar and fat (fruit) The energy fruit contains is in the form of sugars (glucose). Your body can easily turn this glucose into energy by using oxygen. When the body burns the sugars with the help of oxygen there are waste products produced. The waste products of this chemical reaction are water and carbon-dioxide. Your body can use the water and disposes of the carbon-dioxide through the lungs by breathing. It is a very quick, clean and easy way to extract energy. Your body does an excellent job: it extracts 50% of the energy. A combustion engine about 10 to 20%, the rest is lost through heat. Fruit juice takes only about 15 minutes and raw fruit about 30 minutes to digest! - Burning without oxygen, for proteins (meat/dairy) Proteins are burnt in a different way. The energy that for instance meat, milk and dairy contain consists of proteins and animal fat. The largest part consists of proteins and the conversion of proteins into energy is more difficult and costs more energy than the conversion of sugar and fat into energy. When the body burns proteins other waste products are produced than with the burning of sugars. The waste product of the burning-process without oxygen is ammonia which is connected with carbon-dioxide and forms the less toxic ureum which is excreted by the kidneys. It's a more cumbersome way to extract energy. A steak can take up to 8 or 10 hours to digest, especially when eaten in combination with potatoes. In comparison to fruit (30 minutes) a lot of energy is lost to the digestion of proteins and this means that you can't use that energy for other things. Thinking or the disposing of toxins for example. Proteins When it comes to fruit and vegetables people tend to say: "But what about my proteins? I need them." We all know that we need proteins, because proteins are an important building material for our cells. We also know that meat, dairy and eggs contain many proteins, so we say that we have to eat meat, dairy and eggs to stay healthy. We have three arguments that prove that the human body doesn't need that much proteins: The fruitarians; Babies; Amino acids. - The fruitarians The vegetarians (no meat), vegans (no animal products) and fruitarians (only fruit) do not consume food that contain many proteins. They live a healthy life without big doses of proteins and look younger too! Proteins are important though and the best source of protein is from the same raw fruits and vegetables that provide all the other nutrients: vitamins, minerals, enzymes and carbohydrates. Although fruit and vegetables contain less proteins than other nutrition, about 15 to 20 times less than for instance meat, the best way to get all these nutrients, including protein, is to eat a well-balanced variety of fresh, raw fruits and vegetables. For the exact amount of proteins in fruit see: contents of fruit. - Babies When a baby is lucky enough to receive the most natural food it can get babies will be breast fed for the first three to twelve months of their lives. Mother milk contains not only the necessary nutritional elements but also protects the child against allergies and infections. It consists only of about 1% of proteins though proteins are the most important material for building cells! Babies grow lots of cells so obviously it's not necessary to obtain much of proteins for the cell-building process. Fruit also only consists of 1% of proteins and that is obviously enough proteins for a human to obtain the amino acids required for building the cells. Fruit doesn't contain much proteins but has everything in it to make fully grown humans and babies grow. - Amino-acids Proteins consist of amino acids and our body uses 20 different amino-acids. There are 8 amino-acids that our body cannot produce itself. They are called the essential amino-acids and our bodies have to obtain them through nutrition. There are many fruits and vegetables that contain all of the eight essential amino acids in the single fruit or veg. This means that it's not necessary to consume animal products to obtain the proteins that contain the essential amino acids our body needs. The following fruits and vegetables contain all 8 essential amino acids: -Fruits: Bananas, tomatoes, cucumbers. -Vegetables: Potatoes, sweet potatoes, carrots (also good for the memory), corn, cabbage, cauliflower, brussels sprouts, okra, peas, summer squash and kale.

Fruit and Detoxification

Detoxification Before we tell you more about the detoxification of your body with fruit we talk about stimulants first. Then we discuss detoxification and the slow reaction of your body, it reacts like an oil tanker. Stimulating your body A stimulant is a substance that quickly changes a symptom in an unnatural way. Many people in Western society live on stimulation. We use stimulation to make us feel good. If you try to control a symptom with stimulants, the cause of that symptom will remain. The core of a problem will never be solved by using stimulants. The number of stimulants we use is endless. We will discuss the most important stimulants in a quick overview. List of most common stimulants Refined white sugar A lot has been written about the detrimental effects of refined white sugar on the body. It is really very bad for you. Inform yourself because a lot of products contain a lot of refined white sugar. Cola for instance, but also ketchup contains a lot. Try to cut down on it by using brown sugars, like cane sugar. Sugar has a stimulating effect. If you consume a product full of sugar you get a kick out of it, that's why products that contain a lot of sugar are so attractive. Possible substitutes: - cane sugar; tastes the same, same kick. - fruit juices; same kick from natural sugars. Coffee The stimulating effect of caffeine in cola, coffee, tea, and chocolate are well known. Substitute for cola: for the caffeine green tea; for the sugar it contains (one 0.2 l. glass contains 3 spoons full of refined sugar) you can drink fruit juices. Substitute for coffee: - Japanese or Chinese green tea. Gives the same kick because it contains the caffeine but is less worse because it does not contain the stomach irritating substances. Diet pills The stimulation of some diet pills is obvious. A lot of weight loss herbs are stimulatory. Some athletes have even experimented with these to give them more energy during their competitions. How's that for a stimulant? You should be very careful or better: do not use them at all. If it is really necessary consult your doctor first. Substitute: Fruit. Fruit is detoxifying and you can eat as much of it as you want. You will lose a lot of weight if you cut down on other nutrition and replace them by fruit. Cigarettes The nicotine in cigarettes is another well know stimulant. Substitute: - squeeze fruit (kills time); - carrots. Spices Some people feel that salt, pepper, and some spices can be stimulating. Did you ever notice that some people seem to require large amounts and others require none? Substitute: - herbal salt. Red Meat People feel good and strong right after the consumption of red meat. This is a bit strange because the energy of meat consists of proteins and they take 4 - 6 hours to digest. Therefore the immediate effect must be a stimulant.This effect can be caused by the stimulating elements the meat contains. A well known theory is that when animals are being killed, the animals know that it's about to happen. This activates the production of adrenaline which fuels their blood with fear hormones. These are incredibly stimulating and it is impossible to remove all of them from the meat (and milk). Animals are also injected with hormones that can stimulate too. Substitute: - fish. Drugs Soft-drugs as hashish and pot stimulate the kidneys and the blood circulation and can't be overdosed but also contain a lot of polluting elements that can cause cancer, like cigarettes. So stay away from them. Hard drugs are chemical drugs and are extremely stimulative (pills, powders, alcohol). They speak for themselves, the biggest kick, the biggest kick down for health. These stimulants are so aggressive they kill brain cells. An overdose is killing. Detoxification Stimulants cannot give the body what it needs. Only natural food can promote a healthy and thus happy physiological function. You could look at it this way: the only natural way to feel good is the one that is a by-product of a normally functioning body that is producing sufficient energy at the cellular level. Any other way to feel good is phony and a result of stimulants, how innocent these stimulants may look. Your body detoxifies itself all day and for the biggest part during your sleep. Especially until noon it is therefore sensible to eat fruit only. Your body has to dispose of the toxic elements it receives from stimulants, nutrition and pollution. If you stop the stimulating of your body with a certain stimulant there is a good chance that the following is the result: an immediate loss of energy; emotional symptoms such as headaches, sickness and depressions. So, if you stop the use of a stimulant you will not feel better right away. It's obvious that these products are really addictive. In some cases if someone improves his eating habits an immediate increase of energy is experienced but the opposite is just as often the result. The body has not only to deal with the moment but also with the problems that have resulted from the past... Weight loss For example: if someone improves his eating habits (for example eating a lot of fruit or quitting on dairy products) and loses weight, not only does the body have to burn the fat, it also has to cope with toxic waste that is embedded within the fat. So if your body is burning that fat it is very likely that you will feel ill because your body also burns the toxic waste products embedded within that fat. Fruit If you haven't eaten fruit and vegetables on a regular basis and you start to eat a lot of fruit, your body will detoxify itself first. Even if you don't change your use of stimulants! Fruit can be used to help your body detoxify. The best way of doing this is not to eat anything but fruit until noon. Till that time your body is still busy detoxifying from the night before. Now you know why people always drink freshly squeezed orange- or grapefruit juice in the morning. The strongest detoxifying effect is caused by the acid fruits. Especially (red) grapefruit and lemons are detoxifying. Citrus fruit is all acid fruit but also tomatoes and pineapples are acid fruits . Squeeze 3 oranges, two mandarins and half a red grapefruit for breakfast. It's the quickest energy supply to wake you up in the morning! Be a little-bit careful with the acid fruits when you are ill. Your body is already very busy detoxifying and when stimulating this process it could cause an over-reaction of your body to clean itself even more and could make you even feel worse for that moment. So don't go squeezing 20 oranges to get better. If you are really sick and don't want to eat or drink, the best drink is a glass with the juice of half a lemon filled up with boiled water and a bit of cane sugar (not refined white sugar!) Because you only use half a lemon the detoxifying effect is not so strong but your body does receive much vitamin C. Oil-tanker Don't forget that the human body reacts like an oil-tanker. It is wise not to expect immediate results from changing your eating patterns. Going on a diet is nice for a two weeks holiday at Hawaii beach but won't help you losing weight or make you feel better, healthier and more energetic on the long run.

Dates

Nutrition Information for Dates: The following nutrition information is for one serving of dates. That would be about one-half cup of dates, or 89 grams. This general information is for chopped pitted dates. Macronutrients: Water: 18.27 g Calories: 251 Protein: 2.18 g Carbohydrates: 66.78 g Fiber: 7.1 g Sugars: 56.38 g Total Fat: 0.35 g Saturated Fat: 0.028 g Monounsaturated Fat: 0.032 g Polyunsaturated Fat: 0.017 g Cholesterol: 0 mg Micronutrients: Calcium: 35 mg Iron: 0.91 mg Magnesium: 38 mg Phosphorus: 55 mg Potassium: 484 mg Sodium: 2 mg Zinc: 0.26 mg Vitamin C: 0.4 mg Thiamin: 0.046 mg Riboflavin: 0.059 mg Niacin: 1.134 mg Pantothenic Acid: 0.524 mg Vitamin B6: 0.147 mg Vitamin B12: 0 mcg Folate: 17 mcg Vitamin A: 9 IU Vitamin E: 0.04 mg Vitamin K: 2.4 mcg Phytonutrients: beta Carotene: 5 mcg beta Cryptoxanthin: 0 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 67 mcg

Watermelons

The following nutrition information is for one serving of watermelon. That would be about one cup of watermelon balls, or 154 grams. This general information is for any variety of raw watermelons. Macronutrients: Water: 140.83 g Calories: 46 Protein: 0.94 g Carbohydrates: 11.63 g Fiber: 0.6 g Sugars: 9.55 g Total Fat: 0.23 g Saturated Fat: 0.025 g Monounsaturated Fat: 0.057 g Polyunsaturated Fat: 0.077 g Cholesterol: 0 mg Micronutrients: Calcium: 11 mg Iron: 0.37 mg Magnesium: 15 mg Phosphorus: 17 mg Potassium: 172 mg Sodium: 2 mg Zinc: 0.15 mg Vitamin C: 12.5 mg Thiamin: 0.051 mg Riboflavin: 0.032 mg Niacin: 0.274 mg Pantothenic Acid: 0.340 mg Vitamin B6: 0.069 mg Vitamin B12: 0 mcg Folate: 5 mcg Vitamin A: 876 IU Vitamin E: 0.08 mg Vitamin K: 0.2 mcg Phytonutrients: beta Carotene: 467 mcg beta Cryptoxanthin: 120 mcg Lycopene: 6979 mcg Lutein and Zeaxanthin: 12 mcg Additional Information: Watermelons are low in calories and very high in lycopene, which is a very heart-healthy phytochemical. Watermelon also has a lot of vitamin A and beta carotene too.

Pears

Nutrition Information for Pears: The following nutrition information is for one serving of a pear. That would be one small pear of about five ounces, or 139 grams. This general information is for any variety of raw pears. Macronutrients: Water: 116.36 g Calories: 81 Protein: 0.53 g Carbohydrates: 21.49 g Fiber: 4.3 g Sugars: 20.48 g Total Fat: 0.17 g Saturated Fat: 0.008 g Monounsaturated Fat: 0.036 g Polyunsaturated Fat: 0.040 g Cholesterol: 0 mg Micronutrients: Calcium: 13 mg Iron: 0.24 mg Magnesium: 10 mg Phosphorus: 15 mg Potassium: 165 mg Sodium: 1 mg Zinc: 0.14 mg Vitamin C: 5.8 mg Thiamin: 0.017 mg Riboflavin: 0.035 mg Niacin: 0.218 mg Pantothenic Acid: 0.067 mg Vitamin B6: 0.039 mg Vitamin B12: 0 mcg Folate: 10 mcg Vitamin A: 32 IU Vitamin E: 0.17 mg Vitamin K: 6.3 mcg Phytonutrients: Phytosterols: 11 mg beta Carotene: 18 mcg beta Cryptoxanthin: 3 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 63 mcg

Grapefruits

Nutrition Information for Grapefruit: The following nutrition information is for one serving of grapefruit. That would be about one half of a medium grapefruit that is four inches in diameter, or 128 grams. This general information is for any variety of white or pink raw grapefruit. Macronutrients: Water: 116.34 g Calories: 41 Protein: 0.81 g Carbohydrates: 10.34 g Fiber: 1.4 g Sugars: 8.93 g Total Fat: 0.13 g Saturated Fat: 0.018 g Monounsaturated Fat: 0.017 g Polyunsaturated Fat: 0.031 g Cholesterol: 0 mg Micronutrients: Calcium: 15 mg Iron: 0.12 mg Magnesium: 10 mg Phosphorus: 10 mg Potassium: 178 mg Sodium: 0 mg Zinc: 0.09 mg Vitamin C: 44.0 mg Thiamin: 0.046 mg Riboflavin: 0.026 mg Niacin: 0.320 mg Pantothenic Acid: 0.362 mg Vitamin B6: 0.054 mg Vitamin B12: 0 mcg Folate: 13 mcg Vitamin A: 1187 IU Vitamin E: 0.17 mg Vitamin K: 0 mcg Phytonutrients: beta Carotene: 707 mcg beta Cryptoxanthin: 8 mcg Lycopene: 1453 mcg Lutein and Zeaxanthin: 8 mcg Source of Information: USDA National Nutrient Database for Standard Reference Notes: Abbreviations: g = gram mg = milligram mcg = microgram IU = International Unit

Mango

Nutrition Information for Mangos: The following nutrition information is for one serving of mango. That would be about one cup of sliced mango, or 165 grams. This general information is for any variety of sliced raw mangos. Macronutrients: Water: 134.82 g Calories: 107 Protein: 0.84 g Carbohydrates: 28.05 g Fiber: 3.0 g Sugars: 24.42 g Total Fat: 0.45 g Saturated Fat: 0.109 g Monounsaturated Fat: 0.167 g Polyunsaturated Fat: 0.084 g Cholesterol: 0 g Micronutrients: Calcium: 17 mg Iron: 0.21 mg Magnesium: 15 mg Phosphorus: 18 mg Potassium: 257 mg Sodium: 3 mg Zinc: 0.07 mg Vitamin C: 45.7 mg Thiamin: 0.096 mg Riboflavin: 0.094 mg Niacin: 0.964 mg Pantothenic Acid: 0.264 mg Vitamin B6: 0.221 mg Vitamin B12: 0 mcg Folate: 23 mcg Vitamin A: 1262 IU Vitamin E: 1.85 mg Vitamin K: 6.9 mcg Phytonutrients: beta Carotene: 734 mcg beta Cryptoxanthin: 18 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 0 mcg Source of Information: USDA National Nutrient Database for Standard Reference Notes: Abbreviations: g = gram mg = milligram mcg = microgram IU = International Unit

PineApple

Nutrition Information for Pineapples: The following nutrition information is for one serving of pineapples. That would be about one cup of diced pineapples, or 155 grams. This general information is for any raw pineapples. Macronutrients: Water: 134.01 g Calories: 74 Protein: 0.84 g Carbohydrates: 19.58 g Fiber: 2.2 g Sugars: 14.35 g Total Fat: 0.19 g Saturated Fat: 0.014 g Monounsaturated Fat: 0.022 mg Polyunsaturated Fat: 0.065 mg Cholesterol: 0 mg Micronutrients: Calcium: 20 mg Iron: 0.43 mg Magnesium: 19 mg Phosphorus: 12 mg Potassium: 178 mg Sodium: 2 mg Zinc: 0.16 mg Vitamin C: 56.1 mg Thiamin: 0.122 mg Riboflavin: 0.048 mg Niacin: 0.758 mg Pantothenic Acid: 0.318 mg Vitamin B6: 0.171 mg Vitamin B12: 0 mcg Folate: 23 mcg Vitamin A: 87 IU Vitamin E: 0.03 mg Vitamin K: 1.1 mcg Phytonutrients: Phytosterols: 9 mg beta Carotene: 53 mcg beta Cryptoxanthin: 0 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 0 mcg Source of Information: USDA National Nutrient Database for Standard Reference Notes: Abbreviations: g = gram mg = milligram mcg = microgram IU = International Unit

Plums

Nutrition Information for Plums: The following nutrition information is for one serving of plums. That would be one plum about two inches in diameter, or 66 grams. This general information is for any variety of raw plums. Macronutrients: Water: 57.57 g Calories: 30 Protein: 0.46 g Carbohydrates: 7.54 g Fiber: 0.9 g Sugars: 6.55 g Total Fat: 0.9 g Saturated Fat: 0.011 g Monounsaturated Fat: 0.088 g Polyunsaturated Fat: 0.029 g Cholesterol: 0 g Micronutrients: Calcium: 4 mg Iron: 0.11 mg Magnesium: 5 mg Phosphorus: 11 mg Potassium: 104 mg Sodium: 0 mg Zinc: 0.07 mg Vitamin C: 6.3 mg Thiamin: 0.018 mg Riboflavin: 0.017 mg Niacin: 0.275 mg Pantothenic Acid: 0.089 g Vitamin B6: 0.019 mg Vitamin B12: 0 mcg Folate: 3 mcg Vitamin A: 228 IU Vitamin E: 0.17 mg Vitamin K: 4.2 mcg Phytonutrients: Phytosterols: 5 mg beta Carotene: 125 mcg beta Cryptoxanthin: 23 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 48 mcg Source of Information: USDA National Nutrient Database for Standard Reference Notes: Abbreviations: g = gram mg = milligram mcg = microgram IU = International Unit