Quick Look - Fruits

This is a quick look at the most nutrient dense foods
starting form the most to the least

FRUITS	CALORIES	CAROTENOIDS	VITAMIN C	FOLATE	POTASSIUM	FIBER
Guava (1)	50	þ	þ	ý	m	m
Watermelon (2 cups)	90	þ	þ	ý	m	m
Grapefruit, pink or red (1/2)	50	þ	þ	m	m	m
Kiwifruit (2)	90	þ	þ	ý	m	m
Papaya (1/2 medium, or 1 cup cubed)	60	m	þ	m	m	m
Cantaloupe (1/4)	50	þ	þ	m	m	ý
Apricots, dried (1/4 cup)	100	þ	ý	ý	m	m
Orange (1)	70	m	þ	m	m	m
Strawberries (8)	70	ý	þ	m	m	m
Apricots (4)	40	þ	þ	ý	m	m
Peaches, dried (1/4 cup)	100	þ	ý	ý	m	m
Blackberries (1 cup)	80	ý	þ	m	m	þ
Grapefruit, white (1/2)	50	ý	þ	ý	m	m
Raspberries (1 cup)	60	ý	þ	m	m	þ
Tangerine (1)	50	þ	þ	m	m	m
Persimmon (1)	120	þ	þ	m	m	þ
Mango (1/2)	70	þ	þ	ý	m	m
Honeydew Melon (1/2)	50	m	þ	ý	m	ý
Star Fruit (Carambola) (1)	40	m	þ	ý	m	m
Apricots, canned (1/2 cup)	60	þ	m	ý	m	m
Lemon (1)	20	ý	þ	ý	ý	m
Blueberries (1 cup)	80	ý	þ	ý	ý	m
Plums (2)	70	m	þ	ý	m	m
Banana (1)	120	ý	m	m	þ	m
Cherries (21, or 1 cup)	100	ý	m	ý	m	m
Lime (1)	20	ý	þ	ý	ý	m
Peach, large (1)	70	m	m	ý	m	m
Grapes (1 1/2 cups)	100	ý	þ	ý	m	m
Rhubarb, frozen, cooked w/sugar (1/2 cup)	140	m	m	ý	ý	m
Avocado (1/3)	90	ý	m	m	m	m
Pear (1)	100	ý	m	ý	m	m
Pineapple (2 3/4-inch slices)	60	ý	þ	ý	ý	m
Apple (1)	90	ý	m	ý	m	m
Figs (2)	100	ý	ý	ý	m	m
Figs, dried	100	ý	ý	ý	m	m
Nectarine (1)	70	ý	m	ý	m	m
Pomegranate (1)	110	ý	m	ý	m	ý
Currants, dried (1/4 cup)	110	ý	ý	ý	m	m
Pineapple, canned (1/2 cup)	80	ý	m	ý	ý	ý
Prunes, dried (5)	100	ý	ý	ý	m	m
Peaches, canned (1/2 cup)	60	ý	m	ý	m	m
Dates, dried (5)	120	ý	ý	ý	m	m
Raisins (1/4 cup, packed)	120	ý	ý	ý	m	m
Fruit Cocktail (1/2 cup)	60	ý	m	ý	ý	m
Pears, canned (1/2 cup)	60	ý	ý	ý	ý	m
Cranberry Sauce, sweetened (1/2 cup)	210	ý	m	ý	ý	m
Applesauce, unsweetened (1/2 cup)	50	ý	ý	ý	ý	m

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